Bubnovskaya bontšang bakeng sa manonyeletso a: e etsehang le rarahaneng ka sehloohong. Boitlhakiso atlehang ka ho fetisisa

Ho tšoara mathata a manonyello le musculoskeletal tsamaiso e khopo, ba bangata ba retelehela ho phekolo ea lithethefatsi kapa ho buuoa. E mokhoa mefuta e meng e ikhethang gymnastics Bubnovskaya bakeng sa manonyeletso. MD thusa hore a khutlele ho tsela e tloaelehileng ea bophelo ba esita le ka Maemong a matla ka ho fetisisa le tsa boitlhakiso ho khethehileng etselitsoe ho tsosolosa tsamaiso musculoskeletal - kinesitherapy.

mokhoa oo ke eng?

Sepheo se seholo sa kinesitherapy - kalafo le sisinyehang ka eona. Mokhoa oa buka e ikhethang lumella ho normalize ea ka tšebetso ea litho tsa ka hare tsohle ka hare le litsamaiso tsa kantle ho kenella moriana setso, empa feela ka ho sebelisa mehloli ea bona ea batho le ho felisa motso oa mathata a ka lesapo la mokokotlo le manonyello - se sebetse 'meleng. Litho tsa phekolo tseo e ne e baloa ka likete tsa bakuli ba pathologies fapaneng ea tsamaiso ea musculoskeletal. Katleho ea kalafo e itšetlehile ka litakatso tsa mokuli.

Ka phekolo 'meleng ho na le ba bang ba melao e bonolo e lateloa ke mokuli, ho ea ka Dr. Bubnovsky. Ntlafatso ea lesapo la mokokotlo le manonyello gymnastics dumella ntle le ho sebelisa matlapa, ditlotso, liente, blockades le tshebetso. Ntle ea physiotherapy ena ho ka u thusa le maloetse ea litho tsa pelvic, fumana felisa ba ho lemalla lithethefatsi ka kgatelelo ya madi, ke lefu la tsoekere, bronchial asma. Bakeng sa e mong le e sebetsana le nyeoe motho e ke ho hlokahala hore ho be le sete motho ea lintlheng tsa boitlhakiso hore lokela qalong phetha tlas'a tataiso ea morupeli e.

Bubnovskaya bontšang bakeng sa ba qalang

gymnastics etsehang e reretsoe ho ba etsa qeto ea ho tlosa bohloko mokokotlo le manonyello le thuso ya e le hantle Sergeya Mihaylovicha Bubnovskogo tsa boitlhakiso. E lumella u ho hlophisa 'mele bakeng khatello ea kelello haholo ho feta.

Ho etsa sena, ho phetha lintho tse latelang:

1. Lutse heel le, o lokela ho nka tse seng kae breaths tebileng. Nakong inhalation lokela ho tlosoa hanyane le ho etsa motsamao chitja ka matsoho a hae, 'me ka exhale ea - ho nka a simolla maemo a.
2. Ho beha matsoho a hae a ka mpeng ea hae ka molomo ka thata-thata koetsoeng leka ho phatlalatsa hore molumo "pf". Joalo phefumoloho le o bitsoa tlhoekiso.
3. Ho ke ke ho hlokahala hore ba lokisetse mochine. Ho etsa sena, a bua leshano ka morao ea hao, koba mangole hao le matsoho ho koala ho qhobosheane le leng hona teng ka mor'a hlooho. Ka exhale e, phahamisa hlooho 'me' mele, leka ho finyella bakeng sa litsoeng ho lengole. Inspiratory siea ho qala maemo a.
4. Ho etsa "polumostik" ho ikoetlisa lokela ho a 'na a le boemong bo tšoanang le bakeng sa tobetsa. Matsoho a lokela ho beha hammoho kutu. Ha inhaling tlose noka (ntle le mekhatlo ea tšohanyetso) le pululo - lea ka la boleloa.
5. Ba ka ditlhopa tsa bone eohle 'me u itšetleha pele, ba kobang elbows hao,' me ka morao.
6. Ba le boemong bo tšoanang ho hlokahala hore ho koba morao ka pululo ea holimo le inspiratory - tlase. Phefumoloho ha e lokela ho lieha le khobile matšoafo.

Qalong Bubnovskaya dira dithutiso tsa qalang lokela ho etsoa ka ho mokuli tlas'a bookameli ba e le mokoetlisi kapa tsosoloso ngaka koetlisitsoeng ka lenaneo lena. Ho bohlokoa ho ho laola ho phefumoloha hao, boloka tlaleho ea bona boiketlo nakong ho ikoetlisa ka.

tšoara manonyeletso

Letsatsi tsa boitlhakiso imolla ba bohloko ka pathologies kang ramatiki, tabanan, le tlaase morao bohloko, bataletse. Bubnovskaya dira dithutiso tsa manonyeletso tla lebala ka ho hlokahala hore a fumane meriana, eo na le a 'maloa a litla bo tebileng boo lehlakoreng ka' mele.

E le hore ho fihlela ka lebaka nepahetseng, u lokela ho kamehla etsa boitlhakiso, ho qala ka mojaro tlaase-tlaase. Palo ea repetitions tsa ketso e tšoanang - 10-20. bohato ha ea lokela ho etsa hore boemong bo sa thabiseng. Ho hlahloba le phello phekolo ea thuto 'meleng e lokela ho ba ha pejana ho likhoeli tse 3.

Ntshetsa pele leqaqailaneng le lengole manonyeletso

Mong le e mong hoseng lokela ho qala le tsa boitlhakiso bonolo hore a ka ho phethwa ka esita le ha a ntse a robetse betheng. Bubnovsky eletsa hore a qale ho le ntshetsopele ya manonyeletso maoto. Ho lekane ho otlolla maoto ka boemo supine le tighten ho menoana 'me a ipaka ka bona. O lokela ho phetha repetitions 20 la ho ikoetlisa ena 'me le tsoele ho chenchana chitja ba leoto.

Hlahisa mangole hao hoseng ho tla re thusa ho gymnastics Bubnovskaya. Bakeng sa manonyeletso a tla ba le thuso ho phethwa hlahlamang. Ho bua leshano ka morao ea hao o lokela ho koba mangole e le otlolla lehlakoreng le leng, hula e sock fetang. Serethe ena lokela ho hahamalla.

Boitlhakiso li bakeng sa noka

Bubnovskaya boitlhakiso li bakeng sa manonyeletso a pelvic akarelletsa tsa boitlhakiso hore li molemo ama tsamaiso ea musculoskeletal le litho tse ka hare di fumaneha sebakeng sena. Ho etsa sena, ho bua leshano ka khutlela hae jala maoto a hae ntle le ho koba ka mangoleng. Ho ke ke ho hlokahala hore ba tle ho mangole theola pakeng tsa maoto a ka leka ho tšoara ka mokatong. Sena se tla ntlafatsa phallo ea mali ka sebakeng pelvic mora robala bosiung bo fetileng. Pheta sena makhetlo a 10-15, u ka etsa "polumostik". Qetellong ea ntshetsopele'moho le tlang koba mangole hao le hula bona ho sefuba. Tabeng ena, ho selelu lokela kamehla ama mangoleng.

Bubnovsky: lesapo la mokokotlo gymnastics

bohloko morao ke hona joale tloaelehileng ho batho ba bangata, 'me ba ka sehloohong "e lokeloe ke" ho eona ke ea phelang ka eona sedentary, leng isang hypotension mesifa (fokolang). Ea physiotherapy e akarelletsa a 'maloa a dithutiso ketsiso e, e neng e boetse e ntshetswa pele ke mongoli thekniki. Sena se nolofalletsa hore o ho tlosa bohloko, tsosolosa tsamaiso manonyello le tlosa mesifa molumo. Sehlooho ka melao tsohle ka lebaka la kalafo ka felisa mathata a ka lesapo la mokokotlo, e leng, ho ne ho tla bonahala eka, ba ne ba ka etsa qeto ea feela ke buuoe, ho latela Bubnovsky.

Gymnastics bakeng mokokotlo, e atisa ho bitsoa tsosoloso e feteletseng sebelisoa protrusions, disk herniation, liphetoho tse holofatsang, osteochondrosis, scoliosis. Boitlhakiso atlehang ka ho fetisisa:

1) Ho lula fatše le maoto a otlolla pele, re qala ho tsamaea ka maraong e. matsoho a lokela ho ikemiselitse ho elbows ena.

2) Joale, ka ho ikarola maoto a hae theoha fatse, koba mangole a bona 'me a etsa ketso e tšoanang.

3) ba ho Flex morao 'me mangole a ea holimo le tlaase ka pululo le inhalation, ka ho latellana.

4) U Sebelisa Bubnovskaya bakeng sa manonyeletso e boetse e akarelletsa otlolla tsa boitlhakiso. From boemong bo ka ditlhopa tsa bone tsohle, u lokela ho lula ka leoto la hao le letšehali le le letona hao ho hula khutlela. Letsoho le letšehali lokela ho atoloswa pele 'me butle-butle, ntle le mekhatlo ea tšohanyetso otlolla mesifa,' mele.

Gymnastics Bubnovskaya lumbar thusa ho felisa bohloko tshebetso ya "dikere" 'me re bontša "baesekele". Hape kgothaletswa flapping maoto boemo sothoe le otlolloa.

Nka etsa boitlhakiso ka disk herniated?

Bakuli ba bangata ba kholisehile hore gymnastics Bubnovskaya ka hernia lesapo la mokokotlo - ke tsela feela ea ho phonyoha ho bohloko. Ho ikoetlisa ho thusa ho matlafatsa tsamaiso ea mesifa, phutholoha amehang mesifa spasms, ho ntlafatsa phepelo ea mali ho sebakeng bothata le otlolla lesapo la mokokotlo.

bolaoa mokgwa wa gymnastics Complex maphelong a bona ho ikoetlisa setsebi lokela ho khethoa ho itšetlehile ka ho tiea tsa boemo ba mokuli.