Zotsatira za zowawa za m'mbuyo. Amapanga Bubnovsky ali ndi ululu wovuta kumbuyo

Mtundu wambiri wa ululu ndi ululu wammbuyo. Maganizo osakondweretsa awa amalepetsa ntchito ya tsiku ndi tsiku ya pafupifupi asanu ndi atatu mwa anthu 100 akuluakulu padziko lapansili.

Sergei Mikhailovich Bubnovsky ndi amene amapanga njira za njira zina zamagulu ndi maopaleshoni, omwe anapanga zochitika zapadera kuti athetse ululu kumbuyo. Amathandizira kuthetsa matenda aakulu omwe amachititsa minofu ya minofu chifukwa cha mkati mwa thupi la munthu.

Njira zina

SM Bubnovsky angatchedwe ngati mpainiya wokhala ndi mankhwala. Njira zomwe amamupangitsa zimatheka kuti amuthandize wodwalayo kuti asamve ululu komanso kuti asamamve bwino m'magulu ndi minofu. Izi, zimabweretsanso munthu ku moyo wathunthu popanda opaleshoni komanso kugwiritsa ntchito mankhwala osokoneza bongo.

Zaka zambiri za ntchito ya Pulofesa Bubnovsky ndizo kugwiritsa ntchito kayendetsedwe ka kinesitherapy. Izi ndi njira yowonjezeretsa kuntchito, zomwe zimayambitsa mphamvu zamkati za thupi. Njirayi imathandiza kuti munthu apulumuke makamaka ndi mphamvu za wodwalayo.

Kulimbikitsidwa kwa njira yotereyi kunali zochitika za Bubnovsky. Pambuyo pa zovulala zomwe zinachitika pangoziyi, madokotala adalosera kuti ali ndi vuto la moyo wonse. Komabe, mnyamatayo sanalekerere ndipo atatha zaka zambiri adzipulumutsidwa.

Chofunika cha njira zina

Odwala akamadandaula chifukwa cha ululu wam'mbuyo, madokotala ambiri amalimbikitsa kupewa nkhawa ndi kupumula. Komabe, ulamuliro wolowa manja sungathe kuwatsogolera munthu kuti awulule.

Dokotala Bubnovsky amapereka njira ina. Maziko a mankhwala ake ndi kayendetsedwe kake ndi machitidwe opweteka m'mbuyo omwe amachitidwa pazipangizo zamagetsi zamphamvu. Pothandizidwa ndi zipangizo zopangidwa ndi Pulofesa Bubnovsky mwiniwake, wodwala amachotsa kutupa kwa minofu, chomwe chimayambitsa ululu. Komanso pakaphunzitsidwa zapadera zamagazi zamagazi kumalo ovuta kumabwera mwachibadwa.

Osati kokha kupweteka kumbuyo, Bubnovsky machitidwe akulimbikitsidwa kwa anthu. Amathandizanso kuthandizira anthu omwe alibe chidziwitso. Kugwiritsa ntchito njirayi ndi kusankha kokwanira kwa munthu aliyense. Pambuyo pake, odwala ake Bubnovsky amasankha munthu, omwe ndi abwino kwambiri kwa iwo ovuta, omwe amakulolani kuti muchiritse matenda opatsirana ndi msana.

Kutchuka kwa njira ya dokotala wotchuka kunayambitsa kukhazikitsa mapulogalamu ambiri azaumoyo. Chifukwa cha kukhazikitsidwa kwawo, palibe maphunziro apadera omwe angaphunzitsidwe. M'malo mwake, machitidwe ambiri a chithandizo amalingalira mavuto a anthu okalamba.

Chitani machitidwe, kuti musapweteke kumbuyo, mungathe komanso molingana ndi mabuku a pulofesa. Wolemba amapanga kayendetsedwe ka mtundu wonse m'chinenero chophweka ndi chomveka bwino, kusonyeza kufunika kokhala ndi chidziwitso komanso nthawi zonse kuchita masewera olimbitsa thupi.

Zochita za ululu wammbuyo Bubnovsky amalimbikitsa kuchita molephera. Kukhazikitsidwa kwawo sikungayambitse ngakhale pakakhala zovuta zomvetsa chisoni.

Chiwerengero cha ntchito

The achira njira ya Bubnovsky kumathandiza ndi:

- osteochondrosis;
- arthrosis;
- chilakolako chopakatira;
- Radiculitis;
- coxarthrosis;
- mphumu;
- kupweteka kwakukulu;
- Matenda a Catarrha;
- Migraine.

Komanso, njira ya dokotala wodziwika imathandizira kubwezeretsa thanzi mwamsanga panthawi yowonongeka pambuyo pangozi.

Kuchiza kwa msana

Ululu kumbuyo kumapangitsa mavuto ambiri m'moyo wa tsiku ndi tsiku. Pofuna kuthetsa vutoli, Dr. Bubnovsky amalimbikitsa machitidwe omwe adayambitsa. Ndi ululu wammbuyo, cholinga chake ndi kubwezeretsa ndi kupititsa patsogolo ntchito zowonongeka za msana.

Kodi kugwiritsa ntchito njira ina kumathandizira bwanji kuthetsa zowawa? Kuti mumvetse izi, m'pofunika kudziwa chomwe chimachititsa ululu kumbuyo.
Pankhani ya kuwonongeka kwa minofu kapena mitsempha, malo okhudzidwa amayamba kuteteza minofu. Iwo amakoka palimodzi, zomwe zimayambitsa kupweteka. Nthawi imapita ndipo munthuyo amatsitsimutsa. Koma ngati minofu ya m'thupi ilibe kanthu, ndiye kuti imakhala yofooka ndikusiya kupirira, ngakhale zochepa. Pankhaniyi, pali malingaliro omwe amachititsa kuti musamvetse bwino.

Maziko a lingaliro la Dr. Bubnovsky ndilo kulimbikitsa ndi kumasula minofu, komanso kukula kwa ziwalo. Matenda amphamvu amateteza khungu komanso msana kuti asawonongeke, komanso amalimbikitsanso kwambiri.

Zochitika za ululu wam'mbuyo zimachitika m'njira yovuta. Pa nthawi yomweyo iwo ali osavuta ndipo ali ndi zinthu za yoga, aerobics ndi pilates. Simulators Bubnovsky ndizofunikira kwa omwe akuvutika ndi kusokonezeka kwa ntchito ya ODA. Zigawo zapaderazi zimalola odwala kuti apeze ntchito yofunikira kwa iwo.
Ngati muli ndi backache, kodi mumachita zotani kunyumba kwanu? Tiyeni tione izi mwatsatanetsatane.

Kusokoneza ndi kumasuka kumbuyo

Zochita izi zimayamba kuchokera pamalo oyambira pa zonse zinayi. Pachifukwa ichi, muyenera kumverera minofu ya msana wanu ndi kuwasangalatsa. Ndiye mpweya watengedwa. Pa nthawi yomweyi, kumbuyo kwangobwerera. Kenaka exhale. Kumbuyo kuli kovuta. Ntchitoyi ikuchitika mofulumira nthawi zosachepera makumi awiri.

Minofu yotambasula

Ngati kumbuyo kumapweteka, ndi zochitika ziti zomwe zikufunikiranso kuchita? Pofuna kuthetsa mavuto, muyenera kutambasula minofu. Wodwala amayamba kuchita masewera olimbitsa thupi, ataimirira pazitsulo zinayi, akugunda pamtunda wake wamanzere ndikukankhira kumbuyo. Mu malo amenewa, kutambasula kwa minofu kwachitika. Mwendo wakumanzere uyenera kutsogolo patsogolo, ndipo thupi liyenera kuchepetsedwa mokwanira. Zochitazo ziyenera kuchitidwa kasanu ndi kawiri. Ndiye zolemba za mwendo zimasintha. Zochita 20 zochitiranso zimapangidwanso.

Kukonda

Kuti achite masewerawa, wodwala ayenera kukhala pazinayi zonse, kutambasula thupi ndi kusagwiritsa ntchito minofu ya lamba.

Deta yothamanga pang'onopang'ono. Ndikofunika kuti mukhale osamala komanso muziyang'ana kupuma.

Kutambasula kwa mitsempha yonyansa

Zochita izi zimafunikanso kuchitidwa pazinayi zonse. Kuthamanga koyamba kumapangidwira kunja. Kuti aphedwe, wodwalayo amawombera thupi pansi, akugwada panthawi yomweyo manja. Kutuluka thupi kumabwerera ku malo ake oyambirira. Manja panthawi imodzimodzi akuwongolera, kulimbikitsidwa kumaikidwa pa zidendene. Zochita izi, zomwe zimatambasula minofu ya kumbuyo kwathunthu, imabwerezedwa osachepera kasanu ndi kamodzi.

Onetsetsani

Ntchitoyi ikuyamba ndi malo ogona kumbuyo, kuika manja ake pansi pa mutu. Kenako, thupi limatuluka. Zilumikizi zimakhudza maondo ogwada. Chiwerengero cha machitidwe oterewa chidzasinthasintha malinga ndi kukonzekera kwa wodwalayo. Ngati izo zachitidwa kwa nthawi yoyamba, ndiye kutanthauzira kudzakhala kumverera kowawa mu minofu ya osindikiza. M'tsogolomu, tikulimbikitsidwa kuwonjezera katundu ndi kuonjezera nthawi ya zotsatira zake.

Dzanja la theka

Izi zimapangitsa kupweteka kwa m'mbuyo kumbuyo komanso kuchepa kumayamba kugwira ntchito kuchokera pazovuta. Wodwala ayenera kuwonjezera pepala, kenako pang'onopang'ono. Mikono iyenera kutambasula pamtengo. Izi ziyenera kunyalidwa m'maganizo kuti kuwuka kuyenera kuchitidwa mwa kudzoza mu ndalama zosachepera makumi atatu.

Masewera olimbitsa thupi

Pali Bubnovsky kuchokera ku zowawa za m'mbuyo zomwe zimapangidwira anthu omwe ayamba kuchita kinesitherapy. Kusuntha kwa masewera olimbitsa thupi kumalola odwala kutambasula ndi kulimbitsa minofu. M'tsogolomu, izi zidzalola kupanga zovuta zambiri.

Asanayambe sukulu, adivice aliyense ayenera kuwerenga malangizo a Bubnovsky. Dokotala wotchuka amalimbikitsa kuchita masewera olimbitsa thupi pokhapokha pa nthawi yopanda kanthu nthawi iliyonse. Komabe, chokondweretsa kwambiri ndi m'mawa kapena nthawi yotsatira ntchito.

Zochita ziyenera kuchitidwa kwa mphindi makumi awiri. Chizindikiro cha mphamvu yawo ndi kugawa thukuta. Pambuyo pomaliza maphunzirowa, mankhwala amafunika ngati mawonekedwe osiyana. Mukhozanso kudzipukuta ndi thaulo lamadzi ozizira.

Zochita zopweteka kumbuyo ndi chiuno cha zovuta kusintha zimagwirizana kwambiri. Aliyense wa iwo ndi womuthandizira kwa wina. Musataye mtima, ngati kupweteka kumayendedwe ka msana sikuchitika mwamsanga. Maluso adzalimbikitsidwa ngati ntchito zothandiza. Ndipo atangodziwa masewera olimbitsa thupi wodwalayo angathe kupita ku zovutazo.

Kodi ndi oyamba otani omwe akulimbikitsidwa kwa oyamba kumene? Tiyeni tione ena a iwo:

1. Wodwalayo amakhala pafupi. Mukamapanga, amadzikweza yekha ndi kutambasula manja ake kumbali. Ndiye ayenera kubwerera pamphuno ndi kuyamba malo oyambira.
2. Kuti mupange mpweya woyeretsa, muyenera kuyika manja anu pamimba. Kenaka tulukani mano opyola mwamphamvu. Pankhaniyi, muyenera kupeza phokoso "pf".
3. Zochita pamasewero zimayamba kuchokera kumbuyo kumbuyo ndi mawondo ogwada. Kukweza thupi kuyenera kuchitidwa ndi kutuluka. Ndiye mwendo umodzi uyenera kuponyedwa pa bondo la winayo ndipo kuwonetsa kumaponyedwa. Izi zimayamba kugwira ntchito. Kumanzere ayenera kufika pa bondo la mwendo wamanja komanso mosiyana.
4. Ntchito yotsatira ya ululu wammbuyo iyenera kuchitidwa pambali pamene mutapuma pa mkono. Ndi malo oyambirira, muyenera kutulutsa ndi kubwezera pakhosi. Pambuyo pake, mbaliyo yasinthidwa.
5. Kenaka, zovuta zojambulajambulazo zimapangitsa kuti ntchitoyi isinthe. Iwo ayenera kumachitika pamene akugwada.
6. Popanda kusintha mkhalidwe wammbuyo, wodwalayo ayenera kuyendetsa thupi ndi kubwerera.
7. Kenako, bwerani m'mimba mwako ndikudula miyendo yanu pansi. Kusunthika koteroko kumaphatikizapo kukwera kwa thunthu.
8. Phunziro lotsatira, wodwala ayenera kumbali yake. Kenaka ndikutsatira phazi ndi phazi pakati pa mach. Kusuntha komweku kumachitidwa mbali inayo.
9. Pambuyo pake, zovuta za gymnastics zomwe zimapangidwira bwino zimalimbikitsa kuthamanga kuchokera pansi.
10. Pomwe mukuchita zochitika zotsatirazi, muyenera kukhala pansi ndikuyesera kusunthira pamatumba.
11. Ntchito yotsatira kuchokera ku ululu wammbuyo ikuyendetsa phazi patsogolo ndi kumbuyo. Iwo amachita, ataima pa zonse zinayi.

Kinesitherapy kuti akhale ndi lumbargia yovuta

Odwala omwe akuvutika ndi ululu wammbuyo, akuchita molingana ndi njira za Bubnovsky, kuchotsa, poyamba, kuchoka pamayendedwe a kuyenda. Izi zimachokera ku kulimbikitsidwa kwa corset. Dokotala wotchuka adayambitsa zovuta zapwetekiti m'mbuyo, zomwe zimagwiritsidwa ntchito pa "crossover".

Kuonjezera apo, odwala oterewa amalimbikitsidwa ndi ntchito ya kusukulu. Kodi zochitika Bubnovsky ndi ululu pachimake kumbuyo? Dokotala wotchuka amalimbikitsa tsiku ndi tsiku kuti:

1. Yendetsani chipindacho pamakutu anu, ndikugogomeza manja.
2. Ugonane kumbuyo kwako, atagwira manja ako kuti athandizidwe. Kenaka, pumphuno, tenga miyendo yako m'mimba mwako. Ngati pali kupweteka kochepa, zochitikazo siziyenera kuimitsidwa, koma zovuta kwambiri magawowa achotsedwa.
3. Ugoneni kumbuyo kwako ndi manja ako atagwedezeka kumbuyo kwa mutu wako. Miyendo iyenera kuwerama nthawi yomweyo. Popanda kuchotsa masokosi pansi, muyenera kukweza gawo lakumtunda.

Chimodzi mwa zochitika zomwe tafotokozazi ziyenera kubwerezedwa mobwerezabwereza kawiri. Pambuyo pa kupweteka kwa ululu, zotsatira zimakhazikitsidwa ndi kutambasula pa bar.

Pa zochitika za ululu wamphamvu panthawi ya masewera olimbitsa thupi Dr. Bubnovsky akulangiza pansi pa nsana kuti aike chisanu chozizira. Izi zidzatha nthawi kuti zithetse mavuto.

Kuchita kachipatala ka kinesitherapy njira yowoneka bwino ya analgesic. Iwonetseredwa kupyolera mu kuchepetsa ndi kupuma kwa minofu.

Musachite mantha ndi zowawa zomwe zimayambitsa kumayambiriro kwa chithandizo cha mankhwala a Bubnovsky. Ndiponsotu, zotsatira zothandizira zowonjezereka zimapezeka pokhapokha ubongo utagwiritsidwa ntchito kuchepetsa minofu ya minofu. Kulimbana ndi ululu kumathandiza kusintha kwa msana ndikupanga chilengedwe cholimba kumbuyo kwa corset.

Koma panthawi imodzimodziyo, ziyenera kukumbukira kuti zowawa zambiri zimagwiritsa ntchito njira ya kinesitherapy. Pachifukwa ichi, munthu ayenera kuthetsa ululu waukulu mothandizidwa ndi mankhwala, ndipo amayamba kuyambanso kuchita masewera olimbitsa thupi.

Malingaliro onse

Dr. Bubnovsky akunena kuti munthu aliyense ayenera kuyandikira kusintha kwa thanzi la thupi mwa njira yovuta.

Mu moyo wake sipangakhale kokha maphunziro ndi ntchito. Kupambana kwa machitidwewo kudzakhala kwakukulu ngati:
- gwiritsani makalasi mu mpweya wabwino;
- Kupereka tulo mu chipinda chowotcha mpweya;
- kuchita masewera olimbitsa thupi tsiku ndi tsiku;
- Kuyenda wopanda nsapato;
- Imwani mpaka malita atatu a madzi tsiku lililonse;
- pitani ku sauna ndikusamba chosiyana;
- kusiya fodya ndi mowa;
- kudya zakudya zathanzi.

Muyenera kuthandizira kumbuyo kwanu. Pambuyo pa zonse, pafupifupi gawo limodzi mwa magawo atatu a moyo wa munthu limakhala m'maloto. Poonetsetsa kuti bedi silinali chofunikira kuti pakhale zowawa, ndikofunikira kusankha mateti abwino. Komanso, malowa ayenera kukhala omasuka pogona. Sikoyenera kuti tigone m'mimba. Ndiye padzakhala koyenera kupukusa khosi, zomwe zidzapweteka kwambiri pamfundo. Ndi bwino kugona pambali panu kapena kumbuyo kwanu, kuthandizira thupi lanu ndi miyendo.

Mukatha kugona usiku, simuyenera kutuluka mwamsanga. Ndikoyenera kutambasula ndikulola thupi lidzutse. Kuwuka koteroko kudzakhala kulimbikitsa bwino kuvulala. Kupweteka kochulukira kumbuyo kumayambitsa malo olakwika pambuyo pa gudumu la galimotoyo. Kuti mupewe kukhumudwa, muyenera kukhala ndi mpando wabwino kwambiri, osakankhira kutali.

Tetezani kumbuyo kwanu ndi kufunika kwanu kuntchito. Izi ndi zowona makamaka kwa iwo omwe amathera masiku onse patebulo. Kupanikizika kwambiri pa malo omwewo kumakhala vuto loyamba la ululu m'mbuyo. Kuti mukhale momwemo ndikofunikira. Ndipotu, matsetsereka amachititsa kuti phokoso lifike patsogolo. Kuonjezera apo, nkofunikira kudzuka pa tebulo pambuyo pa mphindi zonse za 45-50. Izi zidzakhala zosangalatsa kwambiri pamsana.