Dr. Bubnovsky: Spine muviri, adaptive muviri, zano

vanhu vangani munyika vanotambura shure marwadzo! Physiologists vanoti kakawanda matambudziko musana - ndiyo mari dzevanhu ari kukwanisa kufamba netsoka mbiri musoro wake Akarumbidza. Uye, chokwadi, marudzi ose chisikwa hwakanaka sei yedu nomuzongoza haisi yakanakisisa nzira. Tiri simbe, kufamba zvishoma, yakawanda agere uye vachidya - saka kunyange youth zvinowanzoitika osteochondrosis, intervertebral heniya. Tingatii pamusoro vakuru!

Vanhu vanenge ndamboitwa, kuti kwakakomba musana marwadzo, munoziva sei kurwadza kwazvinoita. Panguva dzakadaro, zvingaita sokuti, zvose kuda kupa munhu kudzidzisa uye kukuudza sei ndeyokubvisa denda. Ekuzora uye mapiritsi kubatsira chete kwechinguva, uye ipapo kudzikira kunoitika zvakare. Rovedza muviri kutyisa nekuti kunyange kutya kumutsa. Zvichakadai, pane chiremba musi Bubnovsky zita. Muchiitwa nokuti nomuzongoza, vakava noushamwari, vanogona kubatsira kutopere- chaizvo vanhu. Musinganditendi? Uye pasina! Verenga mashoko ari munyaya ino. Uye kutanga kuita, nekuti, sezvo kwokuchenjera: "Pasi anokungurutsa dombo ..."

Meet - Bubnovskiy Sergey Mihaylovich!

Ndianiko uyu - Doctor Bubnovsky? Zvinozivikanwa kuti ane doctorate mu sayenzi yezvokurapa uye purofesa uye muvambi kinesitherapy. Nhasi, shure kwake madhigirii maviri vakabudirira okurapa, rwunokwanisa kuna kurapwa zvose chakasimba uye chisingaperi zvirwere zvetsandanyama nemapfupa ezvinhu murume. Sergei Mikhailovich anogamuchira varwere iye akasika Wellness muzinda muMoscow uye anobatanidza makirisito basa waro chiremba kushanda chikwata "Kamaz-Tenzi". Uye murume irrepressible pachake anotora chikamu dzakawanda dziite makwikwi. Heunoi iye - Dr. Bubnovsky. Muchiitwa nokuti nomuzongoza, uye mabhuku akawanda pamusoro utano, yakagadzirirwa naye simulators kudzidzisa vanhu vanorwara - ichi ndicho chibereko chebasa rake.

Zvakangotanga vakatanga kamwe mutsaona. Sergei Mikhailovich upenyu zvokuti pa 22, akanga mutsaona yemotokari chikuru, zvichiguma kubva mukukuvara kukuru vasingagoni kusvika kufamba. Zvaifungidzirwa vanachiremba vaiva Zvinogumbura chaizvo, uye jaya akamanikidzwa kutsvaka nzira achiporesa pacharo. Makore 27, akashanda zvakaoma kuti vawanezve utano hwake. Uye akazviita. Kwakavakirwa ruzivo yedu mukubata chiremba chirwere Bubnovsky yakatanga hurongwa ake kurapa kunobatsira ose zuva akawandisa vanhu.

On chii nzira

Chii ndiwo nzira? Chikuru chinhu pano - pakurapa mapfundo musana Mbiru achishandisa sangano. Nzira iyi inodaidzwa physiotherapy. Kazhinji vanhu vanonzwa marwadzo uye kusagadzikana majoini, edza sezvo shoma sezvinobvira kutamira nechokwadi kunonyanyisa murwere muviri zororo. Doctors kazhinji anobvumirana nzira iyi, uye taurira kukamura uchishandisa kurapwa pamwe okuzora, uye kazhinji akatanga kuomerera pane nokukurumidza kupindira. Kakawanda, akavhiyiwa anoitwa apo munhu herniated Disc, zvinofungidzirwa kuti ichi ndicho rinenge chete chinogona angabatsira dambudziko.

Asi Dr. Bubnovskaya nzira inovakwa achinyanya kuchaitwa basa. Murwere anoita chaiyo kuchengeteka zviitwa, izvo kusashanda apo kaduku yakadzika tsandanyama vanobatisisa nomuzongoza. Simba tsandanyama idzi kuti kana munhu vertebra runozununguswa kana akaremara, ivo tsonyera pamwe dhuma simba, vachiedza kubata panzvimbo. Kubva ichi uye kune hernias, nzwara etsinga fibers, uye zvichingodaro. D. Health kinesitherapy kurovedza anogona kubvisa tsandanyama spasm uye kudzorera varwere kuti vertebrae panzvimbo.

The kunzwisisa kurovedza inonyaradza marwadzo omusoro

1. Zvigadzirire kuti tenzi nzira Bubnovskaya. Exercise nokuti nomuzongoza nhamba imwe kutanga kutanga kutandara ari shure, uye ipapo waro subsidence. Kuti aite izvi, muka zvishoma nezvishoma kusvika pamabvi ake, michindwe uperaemsya paburiro. Zvadaro exhale zvishoma nezvishoma curved kumusoro shure uye inspiratory flexes pasi. Tinoita zvose zvishoma nezvishoma uye zvakanaka ka20.
2. Kurovedza muviri, Munotatamura netsandanyama. Need kumuka ose mana, ipapo rorudyi kudzura shure uye ugare pasi kuruboshwe. Rwake rworuboshwe gumbo kudzura mberi kuti pane masimba panguva iyoyowo kunyura yakaderera. Kamwe zvose ka20, shanduko tsoka, zvakare kuita 20 kurovedza zvichazadziswa.
3. Kutanga chinzvimbo - yakamira ose mana. Mutumbi kweva mberi kure sezvinobvira, muchiuno chero zvazvingava regai wira.
4. Zvino, sei kutambanudza kumashure netsandanyama. Kuti aite izvi, ugare pasi ose mana, uye ipapo aigona kupetwa. On inofemwa, vakafugama ari emaoko nemaoko maviri, kuteura muviri pasi. Fume exhale, ruramisa maoko, apo isu kugara shure achangobva. Kuita 6 rinodzokorora.
5. Zvinotevera inofamba, izvo rinorumbidza Bubnovskaya nzira - muviri kuti musana uye panguva imwecheteyo yokuti abdominals. Nhema pamusoro musana wako mabvi hwakakungwa, maoko shure musoro wake ronda. The hunde amutswa ari exhale kuitira kuti emaoko enyu kubata pamabvi. For untrained uye vakafutisa vanhu, yechiitwa kunogona kutanga sokuti panguva zvakaoma. Unogona kubatsira pachako swoop maoko.
6. Tinoita "polumostik". Kuti aite izvi, uvate kumusana kwako, maoko nhema pamwe muviri. On the exhale, simudza hudyu yakakwirira sezvinobvira pamusoro fema kudzikisa nayo. Bato iri zvinogona kuitwa kusvika ka30.

adaptive jimunasitikisi

nomuzongoza marapirwo kubudikidza nzira nemunyori Bubnovskaya nzira rinokurudzira achitanga adaptive yokurovedza muviri chaiwo. Zvichakubatsira muviri nomuimbirwo ari achida fashoni. Vakagadzirira, takatanga:

1. Gara pasi pazvitsitsinho uye kushingaira kufema. On the fema kusimuka uye kuita maoko tenderera ndatsamwa. On the exhale, kudzokera pokutangira chinzvimbo.
2. Kuitisa kokunatswa mweya. Panguva iyoyo akaisa maoko ake pamusoro dumbu rake uye kuburikidza zvakasimba compressed miromo kuridzwa "n add".
3. Ita chibooreso wokudhinda pa nhamba 5 muzvirevo chitsauko.
4. Avete shure kwako, simudza hudyu kure paburiro. Makumbo hwakakungwa pamabvi.
5. Dzikarongwa mune asingatani chinzvimbo. On the exhale, mutumbi uye makumbo hwakakungwa panguva imwecheteyo vanomutswa. Tinofanira kuedza kuchengeta mabvi ako uye emaoko pamwe chete.

Muchiitwa nokuti tsoka

Mabatirwo nomuzongoza nokuda nzira Bubnovskaya achava tibudirire kana murwere achazvirangarira mutemo kuti nguva dzose kuita pano munguva inodziya-up kurovedza nyore izvi kusimbisa rutsoka:

1. Nhema pamusoro musana wako, maoko vari kumativi ako, makumbo yakananga, vakagovana pafudzi-upamhi kunze. Zvigunwe rave wira uye kudhonza kufadza munomimina pavo.
2. I. p. Ko kufanana kumusoro. The muviri ine kwamira kutenderera rave Kutenderera uye counterclockwise.
3. I. n. Vaimbove. Zvigunwe rave ipfupi uye akatunhidzwa.
4. zvigunwe vari compressed sokunge uchida nzwara kwavari zvimwe chinhu, uye ipapo rastopyrivat kwakasiyana-siyana.

Sei zvichikosha kuti kumisa nokusimbaradza zvirwere muzongoza

Ngatitaurei pamusoro nei nzira Bubnovskaya jimunasitikisi zvinosanganisira dzakadaro dzinokosha muviri kuti tsoka. The ndechokuti rutsoka, pamwe neketani mapfundo, kuvhunduka absorbers anoshandiswa kana kufamba, izvo kunoderedza mutoro kumusana kwake. Ivo 27 mafupa, chete nhamba tsandanyama uye 109 nemarunda. Uye zvose mudziyo uyu anofanira kuita zvakakwana. Kutaura zvazviri, zvose zviri kuitika zvakaipa, izvo, chokwadi, isakarurama rinokanganisa nomuzongoza. Ndokusaka zvichikosha kuti kusimbisa murwere kwamira.

Classes kunyatsonzwisisa simulators

Kune simulators yepakutanga, iyo yakatanga pacharo Bubnovsky. Muchiitwa nokuti nomuzongoza, akaita tichibatsirwa maturusi izvi kukubatsira kukurumidza kudzokera utano. Zvidzidzo Pamusoro Simulator pavadzidzisi nomukurumbira vanokwanisa kudzorera mataurire shure tsandanyama, kusimbisa tsandanyama puranga, vakadzoka majoini mashandiro akarasika, kuvandudza kweropa, normalize uye mhanyisa nokukanganisika urongwa, kubvisa marwadzo uye chinyamunhari chinorwadza, uyewo kubatsira kudzivirira zvirwere sezvo musana uye mamwe mapfundo muviri.

Treatment maererano nzira uchishandisa Bubnovskaya kurovedza pamusoro simulators uye pachii varwere vaya vachangobva oparesheni uye vanoda vapore. Varwere vakawanda vakadzidza kubva yavo zvakaitika kuti Bubnovskaya Simulator chinhu chakanakisisa pane kuvhiyiwa. Exercise ari yokurovedza muviri unoratidza kuti vakuru nevana zvakafanana. The chete kubvisa ndechokuti zvinhu zvakadai achava kupinda rinokosha muzinda.

chiremba rutsigiro

Kune vakawanda vanorumbidza uye mazano kuti anopa chiremba Bubnovsky. Zviitwa kuti musana, Chokwadi, unofanira kuita nguva dzose. Asi kwete ndizvozvo zvose. Pano, Somuenzaniso, tose vanopedza chetatu hwako muchiroto. Zvinosuruvarisa chaizvo kazhinji, redu musana haasi kuwana zororo zvakakodzera. Saka unofanira kuitei?

1. Kusarudza metiresi zvakanaka. Zviri pachena kuti avate pamusoro zvinofadza zvikuru nyoro, asi oma zvakawanda runobatsira vertebrae yedu.
2. Back to zvakaipisisa, kana munhu akarara pamusoro dumbu rake. Panyaya iyi, mutsipa akatsunga kumusoro, uye munhu zvisingakoshi mutoro pamusoro nomuzongoza. Vanokwanisa kuti akarara - kudivi kana musana. Shandisa rinokosha mutsago muviri, achibatsirwa kwayo, unogona zvakaenzana ugovere kurema muviri.
3. Pashure akarara havafaniri pakarepo kubuda mumagumbezi payakakurudzirwa, zviri nani kupedza kanguva pariri, kuti sei kutambanudza zvakasimba.

Kunyanya vashandi hofisi

Method Bubnovskaya, wongororo izvo zvinogona afuridzire kutarisira, kunyange vanhu vane matambudziko makuru kwazvo chete nomuzongoza, kubatsira vazhinji. Asi chirwere zvakanakisisa kudzivirira, pane kurapa nayo. Hedzino dzimwe kunenge kupa chiremba anoshanda muhofisi (vanhu ava kazhinji vanotambura shure marwadzo nokuda ndakagara mararamiro)

1. Zvakakosha, iwe ugere pairi. Kana iwe usingagoni yokugadza ergonomic cheya, zvichava kutevera mamiriro ayo. Makumbo hakufaniri vayambuka, uye muviri kuvimba mberi kana shure, mabvi ngavanyadziswe hwakakungwa kurudyi pamakona.
2. kombiyuta yako inofanira kuva ziso pamwero, kuti arege kuva nguva dzose dzakaderera kana kumutsa musoro.
3. Iva nechokwadi kuti atore pfupi hwatsvuka ose maminitsi 45, umo unokwanisa kusimuka uye kuita zvishoma Workout.

Bubnovskaya nzvimbo

Exercises heniya nomuzongoza Bubnovsky rinorayira zvokuita chaiyo nzvimbo pasi kutungamirirwa ruzivo varayiridzi. Ikoko unogona kuwana mazano hwakadzama. To musi, masangano aya wakazaruka mumaguta makuru akawanda Russia, nhamba yavo iri kuramba ichiwedzera. Pafoni 8-800-555-35-48, unogona kuwana kana guta renyu muzinda yakadaro.

mhedziso

Zvakanaka, zvino munoziva zvakawanda pamusoro Bubnovskaya nzira. Kurovedza, izvo akatsanangura munyaya ino, pasinei rayo nenyama, zvechokwadi anogona kushanda zvishamiso. A nomuzongoza hwakanaka kusanduka - ndiwo mumwe nezviratidzo vechidiki. Sezvineiwo, kuti vabudirire zvinenge akakodzera ezvinhu nomuzongoza zvinogoneka chero zera. Imi chete usaora kutenda iwe simba!