UDkt. Bubnovsky wadala iisethi zokuzivocavoca ezikuvumela ukuba ugqibe izifo zomlenze kunye namalungu. Akunzima kwaye wonke umntu unokukwenza ekhaya. Ugqirha uthi ngokuqhutywa rhoqo kwinkqubo enzima, unokukrazula i- osteoarthritis , i-hernia, i-rheumatoid arthritis kunye nezinye iingxaki.
Izivivinyo eziyinkimbinkimbi zomkhuhlane weBubnovsky
Abantu abaninzi abajongene neengxaki zomgudu kunye nomlenze, ababandakanyi ukuqhutyelwa komzimba okongezelelweyo, kodwa oku akusebenzi kwi-gymnastics eqhutywa yiBubnovsky, kuba ingabikho. Emva kweenkqubo ezimbalwa, intlungu kunye ne-spasms ziya kutshabalala. Ukongeza, itoni ye-muscle iya kwanda.
Ubonisa uBobnovsky umlenze ekhaya:
- Umsebenzi wokuqala uhlose ukuphumla izihlunu zangasemva, kwaye ukuwenza, ukuma kuzo zonke iine, ugxininisa emadolweni nasezintendeni. Kuyimfuneko ukuphumla, kwaye ke, ukucwina, ukugoba ngokukhawuleza ngasemva, kwaye ke, ukuphefumula, kwenza ukungafihli.
- Ukunweba esilula kufakwe kwiluhlu lwezinto ezintathu ezisemgangathweni zokuzivocavoca kwe-Bubnovsky, ngenxa yokuba inceda ama-vertebrae ukuba athathe indawo efanelekileyo. I-IP ifana nomsebenzi wokuqala, kodwa kuphela izandla kufuneka ziboshwe kwiindawo. Xa unxilongo, unyuke umzimba phantsi, uze uphume, uhlale kwizithende zamatye. Ukuba yonke into eyenziwe ngokuchanekileyo, kuya kubakho ukusabalalisa kwindawo eselungileyo.
- Umsebenzi olandelayo ubizwa ngokuthi "Ukuhlambalaza" kwaye ukuphunyezwa kwayo indawo yokuqala iyaqhubeka. Umngeni kukutsala umzimba ngokukhawuleza kunokwenzeka. Kubalulekile ukugcina umva wakho kwisikhundla sezinga, ngaphandle kokugoba kwisithuba esisezantsi.
- I-LBK yeBubnovsky ukuze umgudu uqulethe isinyathelo esilula. Hlala kancane emadolweni eguqa emadolweni, ngelixa umlenze wokunene kufuneka uhanjiswe. Ekupheleni kwendlela yokwelula, kubalulekile ukukhupha. Kubalulekile ukwenza konke ngokuthe ngcembe, kuba kukho intlungu ebukhali.
- Ngomsebenzi olandelayo, hlalani kumqolo wakho, kwaye welule izandla zakho kunye nomzimba. Ukutshatyalaliswa kwezandla, izandla kufuneka ziqhutywe phezulu, kwaye emva kokulungiswa, ukukhupha, ukubuyela kwi-FE.
- Ukuze unyango lwesantya, kubalulekile ukwenza umsebenzi kaDkt. Bubnovsky uhlose ukululaza isisu. IP - hlala emhlane wakho, ulungise izandla zakho emva kwentloko yakho, uguqe ngamadolo. UChin ulungise esifubeni, kwaye ke, ekuphumeni kwamanzi ukugoba umzimba, ukudonsa izibonda emadolweni. Phinda usebenze kuze kube yinto evakalelwa ngayo ukukhwaza kwiimisipha zogcino.
- Kunconywa ukuba uncedise ukuqhutyelwa komsebenzi kunye nokudonsa ngezandla, apho kuyimfuneko ukuthatha ibhanti ye-raber okanye i-loop. Yima kwi-bandage ngeenyawo zakho, zibeke iinyawo zakho, uzibeke kwiqondo lokumgangatho, kwaye ugcine iziphelo ezandleni zakho. Umsebenzi ukuphakamisa izandla zakho ngaphezu kwentloko yakho.
- I-Gymnastics yomgudu kaDkt. Bubnovsky iquka ukusetyenziswa "Ukugcoba". Ukuthatha indawo yokuqala, kufuneka uhlale phantsi kwisisu sakho. Umsebenzi - ukuxubusha, ukuphakamisa iingalo nemilenze, kwaye ekuphumeni komzimba kuthatha i-PI.
- Ukwenza lo msebenzi, kufuneka uhlale emhlane wakho, ulula izandla zakho emzimbeni, kodwa iinyawo zakho mazibekwe kwinqanaba lomgangatho. Umsebenzi - udonsa iinzwane zakho kokuqala, kwaye emva koko, kwesinye isandla.
- Hlala emva kwakho, ukuguqa ngamadolo, kunye neengalo zakho, ubeke izandla zakho. Umsebenzi - wehlisa umlenze, ngaphakathi kwethanga. Yenza okunye okunye, ke omnye, ke omnye umlenze.
- Ukulala emhlane wakho, qalisa ngokukodwa ukunyanzelisa impova yemilenze yakho, kwaye ke, uwasasaze phezulu. Ungatshintsha kwakhona iinyawo.