Gymnastics Bubnovsky kubaqalayo

Namhlanje, abaninzi abaqeqeshi bezempilo bakulungele ukwabelana ngamava abo, ukuphuhlisa iindlela zokugcina umzimba uqhelekileyo. Omnye wabo nguBubnovsky S. M. Nguye umdali wenkqubo ye-orthopedics kunye neuroloji esekelwe kwiinkqubo ezithile zokuzilolonga. Ukuba, ngokwemveli yendabuko, izifo ezinjalo ziphathwa ngamacwecwe, amafutha kunye nama-corsets, ngoko uqeqesho lukaBobnovsky oludibeneyo lwabaqalayo lubonisa ukuphakamisa umkhosi wamandla omzimba, usebenze ngokuzivocavoca okhethekileyo.

Gymnastics ngendlela yeBubnovsky

Ubuncedo obuphambili bukaDkt. Bubnovsky kukuba ulungelelaniso lwezifo ze-muscular kunye neethambo kunye ne-kinesitherapy, i.e. ntshukumo. Ngoku isigulane asithembeli impilo yakhe kugqirha, kodwa yena ngokwakhe wenza iinzame zokuzilungisa. Kakade ke, i-gymnastics ye-Bubnovsky yokulungisa i-gymnastics, ngaphezu kwenguqu yayo jikelele, inezinto ezilikhulu.

Ugqirha Bubnovsky: i-gymnastics yabaqalayo ngomgudu

Phakathi kweentlobo ezahlukeneyo zokuzivocavoca, i-Gymnastics ye-Bubnovsky yabaqalayo ibonakala ngokunyanzeliswa kwayo kwaye ijolise ekunciphiseni iintlungu. Cinga ngamanyathelo afundiswayo kwinkqubo:

1. Ukuphumla kunye nokuchithwa komva. Yima emadolweni, gcina izandla zakho phantsi, kwi-exhalation bend back your, inhalation - bend phezu. Yenza usebenze kakuhle, ngobumnene, ngamaxesha angama-20 kuphela.
2. Izithambo ezixubileyo. Yima emadolweni akho, uphumule izandla zakho phantsi, uthathe umlenze wakho wokunene emva, xa uhlezi ngakwesokunxele sakho. Kumele ifakwe phambili ngokukhawuleza. Phinda umlenze ngamnye ngamaxesha angama-20.
3. Izityambo. Yima emadolweni akho, uphumle izandla zakho phantsi, udonsa umzimba ngokubanzi kunokwenzeka, ngaphandle komkhombe kumqolo osezantsi. Gcina ibhalansi yakho.
4. Ukubethelwa kwemisipha yangemva. Hlalani kuzo zonke iine, uze uphumelele iingalo zakho kwiingqungquthela uze uthathe umzimba kumgangatho. Njengoko uphumelela, welula iingalo zakho ngexesha uhleli phantsi kwizithende zakho. Phinda amaxesha ama-5-6.
5. "Halo." Ulale emhlane wakho, izandla kunye nomzimba. Ekuphumuleni, pha kamisa i-pelvis ngokuphakamileyo kunokwenzeka ngokwenza isigxina, kwaye unciphise i-pelvis kwi-inhalation. Phinda amaxesha angama-20.

Olu bunzima lwe-gymnastics ngokubhekiselele kwinkqubo yeBubnovsky liye lwabonisa ixesha elide ukuba liphumelele ekulwa neentlungu ezibuhlungu, kunye nomgangatho wokuthintela kwabo.

I-gymnastics ye-Adaptive yeBubnovsky yabaqalayo

Ukuba uqala nje ukuphilisa amanxeba akho ngokwemiqathango ecetywayo, kufuneka uqale uthathe i-course-gymnastics course eya kukunceda ukuba usebenzise ukuxinzelela kwaye ulungiselele umzimba wakho.

1. Hlala ezintendeni zakho, uphumule kwaye uphefumule, uvuke ngokuphefumlelwe kwaye wenze ukunyakaza kweesetyhula ngezandla zakho. Ukuphuma kwimoya - ukuhlala kwizithende. Phinda amaxesha angama-20.
2. Beka izandla zakho kwisisu, kwaye ngomlomo oqinileyo, yenza isandi "PF!" Ekuphumuleni. Phinda amaxesha angama-20.
3. Ukulala emhlane wakhe, amadolo aphelile, izandla emva kwentloko yakhe. Xa uphumelela, uphuke emhlabathini, uphumele. Phinda amaxesha angama-20.
4. Ukulala emhlane wakhe, amadolo aphelile, izandla emva kwentloko yakhe. Kwi-exhalation iphakamisa i-pelvis, kwaye ngexesha elifanayo liguqula amadolo. Phinda amaxesha angama-20.
5. Imeko iyafana. Kubalulekile ukuba iqela kwi-exhalation: ukuphakamisa i-trunk kunye nemilenze kwaye uzame ukunciphisa amadolo kunye neendwangu. Phinda amaxesha angama-20.
6. Ukulala ngasekunene, uhlale phantsi phantsi ngengalo yakho engaphantsi kunye neqela, udonsa amadolo akho esifubeni. Phinda amaxesha angama-20 kwicala ngalinye.

I-Gymnastics yamalungu e-Bubnovsky ukuba ekufikeleleni okuvulekile kwi-intanethi, nakwiidiski zeDVD. Kukulungele ngakumbi ukujongana nomqeqeshi onjalo, kuba kukho izinto ezingcono ukuzibona kanye ngaphandle kokuva okanye ukufunda amaxesha angamawaka. Musa ukulibala ngolawulo lokuphefumula, ukuzola kunye nokunyaniseka kwentshukumo nganye, kwaye ke inkqubo iya kusebenza kwaye ayibuhlungu.