Nawuza kwa Bubnovsky: kunyumba zolimbitsa

Chifukwa moyo wongokhala, ntchito amangokhala, chibadwa ndi zifukwa zina, anthu ambiri ali ndi mavuto ndi nsana wanu, khosi ndi ziwalo zina za dongosolo minofu ndi mafupa. Ndipo ngati kale zinali zovuta kuthetsa vutolo, panopa njira yoyambirira ya Dr. Bubnovskaya. Kuti limachititsa kuti abwezeretse Cholinga chachikulu cha dongosolo zosagwiritsa. Ndipo kuti iwo enieni kwanu mwachizolowezi. Kodi mtengo Bubnovsky zabwino kwa inu, muone.

zowonjezera kunyumba chiyani?

Kaya matenda, mtundu wa ululu ndi makhalidwe ena payekha, adzapereke imagwiridwa mu mode mphamvu yakupulumutsa. Izi zikutanthauza kuti Zochita zonse zichitidwa mayendedwe pang'onopang'ono kapena zolimbitsa, popanda jerks kapena kayendedwe mwadzidzidzi. Nawuza Bubnovskaya kwa oyamba ndi ya miyeso Cholinga chake ndi kuthetsa zizindikiro ululu, imbalances kumbali ina. Cholinga cha Zochita yosavuta ndi Kufikika - kupanga magulu anu okoma.

Kodi yonse ya zinthu zikuchitika?

Malinga ndi mitundu ya matenda ndi m'madera okhudzidwa za thupi kusiyanitsa mitundu zotsatirazi olimbitsa dokotala:

• Msana (mu nkhani ya kupindika msana, zizindikiro chowawa m'dera lumbar, lokwera, etc ...);
• bondo, phewa, m'chiuno, ndipo mfundo zina;
• khosi (osteochondrosis).

Monga mukuonera, Dr. Bubnovskaya nawuza angathetse mavuto ambiri anaona odwala a zaka zosiyana.

Kodi Nthawi zambiri?

Bubnovsky osati anabwera ndi olimbitsa awo zosangalatsa kwa nthawi zonse, koma yesani nokha. Mapeto ake anakwanitsa kuchotsa chikuku, ndi achire ndi kulimbikitsa ena. Komabe, zotsatira zabwino, malinga ndi wolemba, chingapezeke kokha pamene ntchito tsiku la zovuta abwino kwa inu. Apo ayi, mtengo msana wa Bubnovsky iyende ofooka kapena zosakhalitsa kwambiri.

Kodi pali contraindications kapena kukaniza ali kumeneko?

Chifukwa njira iliyonse lakonzedwa kuthetsa vuto Kwenikweni, liribe contraindications. Komabe, ayenera kumvetsa kuti onse mwangwiro payekha Mwachitsanzo, mu postoperative konzanso ndondomeko. Choncho, adzapereke Bubnovsky yokha anasankha payekha, kapena kukutanthauza pamaso mphunzitsi woyenera. Mwachitsanzo, akatswiriwa ntchito mu malo a dokotala Bubnovskaya ndi zithunzi zake. Anthu a St. Petersburg angapezeke pa Vasilevsky Island, 5-Line, 70, ndi. Laon msewu, D 14, Kumanga 1, kalata A. Kugwira maola: Monday kuti Friday - kuchokera 9:00 kuti 22:00. Loweruka - kuchokera 11:00 kuti 18:00.

mavuto Kodi lingathetsedwe bwanji?

Nawuza kwa Bubnovsky - kusankha kwambiri zolimbitsa thupi kuchotsa ululu malo, zomwe zimachititsa iwo ofewa ndi supple, kumalimbitsa. Iwo amalola kupewa kapena msanga chitukuko cha nyamakazi, nyamakazi, gout, flatfoot.

Zovuta msana amathandiza kubwezeretsa kuyenda kumbuyo kwa odwala matenda obwera chifukwa cha kupindika msana, osteochondrosis, intervertebral chophukacho. maofesi Specific khosi kuthetsa mavuto monga "mkazi wamasiye hump" kapena "Crest". Mwachidule, kokoka onsewa kupweteka, agwirizane msana, kuchitira zimfundo ndi chabe moyo mosavuta.

Zambiri Zochita kuti kupweteka kumbuyo

Zovuta lonse tichipeza 6-7 Zochita. Onse a iwo anachita pansi ntchito mphasa wapadera kapena yoga ❖ kuyanika ina. Chinthu choyamba kuchita - kupeza ndi miyendo inayi (kupanga kutsindika pa manja ndi maondo). Kenako, pokoka mpweya ndi kukhotetsa kumbuyo. Pa kutulutsa ndi, imatambasula wanu zosiyana. Mu anati yoga thupi iyi akutchedwa "mphaka." Bwerezani gululi pa zachifalansa ndi kutulutsa nthawi 15-20. Musaiwale kuti zochita zanu zonse ayenera kukhala yosalala ndi pang'onopang'ono.

zolimbitsa china chofunika, limene lili ndi mlandu wa Bubnovsky amatchedwa "Tambasula sitepe." Ilo liri ku mbali ziti zimene zingabweretse (kumbukirani udindo kale ndi kutsindika pa manja ndi maondo). Maondo mwendo wanu pa bondo ndi kukhala pa izo, kusuntha thupi ndi mbali imodzi. Kokani phazi la kumanzere kwa mbali, kupita pansipa ndi imodzi kusindikiza dzanja lake lamanja. Nawonso dzanja lamanzere amamuchititsa mwendo molunjika. Amaundana mu udindo uwu ochepa masekondi ndi kusintha malo a manja ndi mapazi pandunji.

Pogwira ntchito yonseyi, yesani kuthetsa ululu ndipo mupite mmene ndingathere nthawi iliyonse. Chiwerengero cha kubwereza njira imodzi - 20.

Nauza ku osteochondrosis wa Bubnovsky: "magazi" ndi kutambasula kumbuyo

Ntchito yotsatira amatchedwa "ikukoka". Imayamba ndi kuletsa pa maondo manja. Kenako, muyenera pang'ono Kankhani kumbuyo maondo awo kupanga mtunda kwambiri pakati manja anu ndi miyendo. Ndiye mosamala kutsatira anatambasula kutsogolo, yonena katundu m'manja. Bwerezani zimenezi nthawi 5-6, koma samalani zosinthira pa nthawi yomweyo kumbuyo.

Mu sitepe yotsatira, kubwerera ku poyambira malo yapita, weramitsani elbows wanu (monga Kankhani akuluakulu), kutulutsa ndi kuchepetsa thupi pansi. Kukhala pansi kwambiri, limbitsani manja, kuchepetsa mafupa a chiuno kumbuyo m'mbuyo ndi kutambasula minofu ya kumbuyo. Zimenezi akufanana aima mwana ku anati yoga. Bwerezani nthawi 5-7. Izi ndi zopambana naupereka chophukacho. Malinga Bubnovsky, ngati inu mukuona, n'kosavuta kuchita. Chinthu chachikulu kuti sikutanthauza zida aliyense ndi njira zonse angathe kuchitidwa kunyumba.

Tambasula m'mimba ndipo amanyamula mafupa a chiuno

Anachita pamalo sachedwa pa nsana wake. Pankhaniyi, miyendo ndi ndichotse pa mawondo ndi anachita nkhawa wapansi. Kenako, muyenera anagona mikono yawo mu loko mutu wake, chibwano wake ndi mphamvu unkagunda pachifuwa. Chotsatira ndi kuchotsa thupi chapamwamba (monga pamene ikukoka atolankhani). Yesani detach masamba kuchokera pansi ndi kupeza chigongono kwa bondo. N'zochititsa chidwi kuti chiwerengero cha kubwereza si. Kuwatsata kutali zedi.

Ntchito yotsatira - ndi mlandu waukulu kwa malo (Bubnovskaya chifukwa si kanthu wotchedwa "zochitika olowa mbuye"). Linapangidwa pamalo kunama. Back ndi mutu atagona pansi, miyendo ndichotse pa mawondo ake, ndipo manja ake anayala malangizo mwachisawawa. Pa kutulutsa ndi mphamvu kukankha mapazi pansi ndi kukweza m'chiuno anu mmwamba. Gwirani masekondi 1-2. Mpukutu pansi. Bwerezani nthawi 10-30. Kumapeto kwa zovuta ndi Mungathe kubwereza 2-3.

Ena Zochita kwa malo

Uku angathe kuchitidwa m'mawa popanda kudzuka. Timatha inu mofulumira kudzuka ndi tuna mu tsiku latsopano. Imayamba ndi kuletsa. Kuwasandutsa (mapazi nthawi yomweyo), anachoka ndi ufulu. Kupita akufanana wipers pa galimoto. Ndiye ankakakamiza kufalitsa zala zake ndi ndiye Finyani. Bwerezani izi nthawi 15-20. Kenako, anayamba kufotokoza osiyanasiyana oyima mu njira imodzi kenako mu mbali ina (chilichonse nthawi 20).

Mawondo anu. Alternately kuchepetsa bondo ufulu phazi la kumanzere, ndiye kumanzere - kumanja. Mu gawo lachitatu ayenera kuchita kukweza mafupa a chiuno ndi kumaliza zovuta zolimbitsa thupi "mphaka". Tsopano ndinu wokonzeka kudzuka pabedi.

Zochita, losavuta kwa khosi

Kuchotsa maganizo kwa msana khomo lachiberekero kudzakuthandizani azilipiritsa khosi Bubnovsky. Chinthu chachikulu ndi kuchita ndi chithunzithunzi. Kuyamba, kugwada ndi amawerama pa mapazi anu. Komanso kukokera pa korona. Pang'onopang'ono mutu wanu kumanja ndi kumanzere. Kenako uyese mutu wanu kuti ingapendame wina ndi phewa ena. Monga kukoka makutu kwa mkono, osati kwa khutu lanu. Bwerezani pa mbali iliyonse ya nthawi 5-10.

Kupanga bwalo mutu malangizo onse alternately. Taganizirani maganizo kuti mutu - ndi pensulo chachikulu chimene mukufuna kufotokoza bwalo pa denga. Chinthu chachikulu ndi musayese kuponya mutu wake. Kenako amayamba kugwedeza mutu wake mmbuyo ndi mtsogolo. Bwerezani nambalayi wa nthawi mu Zochita yapita kwa khosi.

Yopuma kukonza lonse mwendo, kugwira manja ake ndi elbows angathe kuchepetsa kumtunda uko. Tiyerekeze kuti muli ndi mtsinje wa madzi amene amatuluka mosavuta kumtunda pansi. Masulani.

Zovuta ndi sciatica, kufooka kwa mafupa ndi hernias

Mu gawo loyamba, kuima ndi miyendo inayi. Ndiye mutu wanu ndi imodzi kupeta m'chiuno kudzanja lamanja. Change malangizo. Bwerezani nthawi 5-6 mbali. Ndiye bwererani kwa malo m'mbuyomu. Tembenuzani m'chiuno alternately aliyense wa zipani. Mwa ichi, mungathe kulumikiza mutu. Bwerezani kukambiranako atasinthana maudindowo nthawi 5-7.

Bwererani ku malo apachiyambi. Pang'ono kupinda mawondo kwa mapazi, limbitsani manja anu ndi kutambasula patsogolo. Choncho, kupanga kuwala ndi Tambasula zofewa kumbuyo. Ndiye imirirani ndi kutsindika pa manja ndi mawondo. Kuwonjezera dzanja lako lamanja patsogolo ndi kutukula mbali ina monga counterweight a. Gwirani udindo uwu nkhani 4-5. Bwerezani ndi dzanja wina ndi mwendo. Bwererani kaimidwe mwanayo, kusuntha thupi lanu kulemera pa mapazi anu. Ikani mutu wanu pansi, kuzungulira kumbuyo ndi kutambasula manja anu patsogolo.

Muzipemphera pakhoma. Kufalitsa mphasa pansipa. Bodza pa nsana wanu. Ndiye kukweza miyendo onse, ndi kutsindika pa khoma. kayendedwe zolondola, zochokera manja ndi mapazi, kukwera khoma. Sunthani choncho mpaka nthawi monga nsana wanu lumbar apuma kukhoma ndi mapazi anu sadzaukitsidwa pamwamba. Amaundana mu udindo uwu nkhani 4-5. Kutulutsa ndi pokoka mpweya. Ndipo miyendo ndiye mokoma m'munsi kumbuyo mutu wake. Kutuluka kaimidwe yokwanira kudzapereka ndi linatembunuka chammbuyo kapena kugona mbali yanu ndi kukwera.