Norbekova njira kukula: Zochita. Norbekov Mirzakarim Sanakulovich

Siyense osangalala ndi kukula kwake. Akukhulupirira kuti anthu amakula zaka 20, koma Norbekova njira kukula kwathunthu refutes mfundo imeneyi. Iwo amapereka mwayi kwa aliyense kuti akhale apamwamba, mosasamala kanthu za msinkhu komanso jenda. Chinthu chachikulu - musakhale aulesi ndi kuchita masewera olimbitsa thupi.

Wambiri Norbekova

Mirzakarim Sanakulovich Norbekov ndi academician, dokotala wa za maganizo ndi nzeru mankhwala. Iwo ali mgulu la maphunziro ambiri Russian ndi achilendo. Komabe iye ndi wolemba, wojambula zithunzi, opambana, wojambula, wapaulendo ndi mwini wa wakuda karate lamba. Analengedwa ndi kuchuluka kwa njira Maphunziro chikusintha.

Mirzakarim Norbekov anabadwa November 17, 1957 m'mudzi wa Farhad (Uzbekistan). Ndinakulira m'banja kumidzi kumene, kuwonjezera pa iye, panali ana sikisi. Makolo ali ana kumulangiza kuti ntchito. Monga mwana, mwakhama ntchito m'minda thonje pamodzi ndi ana ena.

Kuyambira ndili mwana Mirzakarim Norbekov kwambiri kuwerenga ndi zojambula ankaona mitunda zosiyanasiyana mitundu. Mu 1975 iye anatengedwa kupita kunkhondo. Nthawi ina, pamene iye anali pa ntchito, anakumana ndi anzake awiri, amene ndiye nkhondo inayambika. Iwo analephera kumenya Norbekova. Tsiku lotsatira iwo anamutcha kuthandiza abwenzi zisanu. Nkhondoyi chiyani Norbekova wolemala. Zikatere sankasangalala Iye, nayamba kusintha Mirzakarim lokha. Anaphunzira malamulo yaikulu ya chilengedwe, n'zotheka thupi lake ndi kukhazikitsa ubale pakati pa maganizo athu ndi Maphunziro Akakhalidwe Kazolengedwa.

Mu 1982, wolemba anafika ku Andijan Institute of Thonje, amene anamaliza ndi digiri mu agronomy. Pa nthawi yomweyo anaphunzira karate, kumene ankalandira lamba wakuda, ndipo anayamba kuphunzitsa ena. Apa, wolemba akufotokozera osati thupi komanso kukula mwauzimu. Posachedwapa, amalenga njira yake ya machiritso, choyenera otchuka, choyamba Uzbekistan, ndipo kenako mu Russia.

Mu 90s wa M. S. Norbekov anasamukira ku Moscow. Umabweretsa ake chipatala chomwe ndi mfundo European. Mwakhama amachititsa misonkhano ndipo limaphunzitsa ku likulu ndi zigawo zina za Russia.

Mu 1998 amatsegula "Institute wa anthu machiritso", kutanthauza kuti anayenera za anthu zikwi tsiku. Aliyense Inde kuphunzitsa umachitika kuyang'aniridwa ndi Mirzakarim Sanakulovich sindinasiye kuphunzira.

Mirzakarim Sanakulovich Norbekov (Mlembi wa bukuli ndi chotchuka kwambiri ndi sitileka mlandu anthu ndi mphamvu ndi nthabwala) amayenda kwambiri. Zonse osauka okha ndi njira zawo. Pafupifupi onse amadziwa kuuza anthu akuyesera Norbekov. Books kotero iye mabuku, kuti luso thanzi paulendowo.

Mirzakarim Sanakulovich analenga malo ake, omwe ndi gulu lokhali ntchito m'malo mwa mwalamulo Nobekova.

Features njira kukula

Against maziko a njira zambiri, analengedwa ndi wolemba, anafotokoza njira Norbekova kuonjezera kukula. Zochita izi ndi mbali chabe ya kuipidwa wapadera thanzi. Kulola madokotala kukula ndi 2-10 cm. The chifukwa akubwera pambuyo pa sabata khalidwe zonse.

kukula kuchuluka kwa chifukwa kuwonjezera elasticity wa zimbale intervertebral, ndiponso chifukwa cha kuchuluka chichereŵechereŵe minofu danga pakati pa vertebrae ndi mkwiyo chifukwa cha mafupa yaitali.

Atam'chiritsa kuipidwa zokambirana kwa msana ena ayenera kuti ayambenso mpweya wake. Kuti tichite zimenezi, kwezani manja molunjika mmwamba - mpweya kamodzi kapena kawiri, choviikidwa - kutulutsa (zitatu kapena zinayi). Movement zimapangitsa kasanu.

contraindications

Norbekova njira kukula contraindicated anthu ndi matenda okhudza ubongo amene anawerengedwa. Analetsa thupi azimayi oyembekezera ndi anthu a khansa. Inu simungakhoze kuthana ndi anthu ndi matenda aakulu a dongosolo mtima ndi amene sitiroko, mtima ndipo ali mtima chilema. Musati amalangiza Zochita izi odwala matenda oopsa.

Olimbitsa dera chapamwamba m'mapewa za kumbuyo

Norbekova njira kuonjezera kukula ndizo mndandanda zokambirana mbali imodzi ya thupi. Yambani ndi luso pamwamba pa msana.

Mu ntchito yoyamba, mapewa analamula patsogolo, ndi chibwano pafupi m'chifuwa, ndiyeno kukokera kwa m'mimba. Kumbuyo ndi amatikumbutsa za uta, ndipo paphewa ndi immobile. Ndiye bwererani kwa malo otsetsereka. Mutu kukokera kukokera mmbuyo ndi pansi, ndi mapewa yalunjika mzake. Pamene tikupita chitsogolo - kutulutsa, ndipo pamene kupinda kumbuyo - pokoka mpweya. 15 likuyandikira mmbuyo ndi mtsogolo. Pa ntchito yonseyi anapatsidwa masekondi 6.

Chotsatira ndi kuukitsidwa ndi kutsitsa mapewa anu. Pamene mutu kayendedwe ndi yosasuntha, ndi msana ndi anaweramuka. Pamene adatchithisira mapewa, manja ndi mphamvu anatsogoleredwa kunsi, ndi mosemphanitsa, ndi kuwuka kwa mafupa a mapewa uziwagwadira.

Kupitiriza dzanja Zochita ndi pa matabwa a. mkono umodzi imatsogoleredwa oposa ndi zina zosiyana. mutu pang'ono linapendekeka kwa phewa kutsika. Lililonse utakhala mutu kuweramira ayenera ziwonjezeke. masitepe ofanana ayenera kumwedwa kupita kutsidya lina. Kupuma ndi umasinthasintha. Nthawi 3-6 uliwonse malangizo.

Ntchito yotsatira ndi zozungulira rotational kuyenda ndi manja ake. Chitani pang'onopang'ono kuyambira kuchita, nthawi iliyonse anakafika osiyanasiyana apaulendo. Kupuma momasuka effortlessly. Kuchita maulendo 15 pa mbali iliyonse.

Malamulowo zotsatirazi kwa dongosolo Norbekova ndi linapendekeka kwa lamanzere ndi lamanja. Muyenera kudzuka, manja pa mbali zake. Kutsamira lamanja ndi kuyesa pamapazi anu ndi dzanja lanu lamanja, mwendo, ofanana zizichitidwa tilts ku mbali ya kumanzere. N'zachidziwikire ichi, n'kovuta kufika mapazi, koma kuonjezera kusinthasintha msana. Kodi kuchitidwa nthawi 10 uliwonse malangizo. Pa ingapendame pansi - kutulutsa pamene akukweza thupi oposa - mpweya.

Zochita pa dipatimenti ya chifuwa ndi m'munsi kumbuyo

njira Norbekova kuonjezera kukula kwa thoracic ndi lumbar msana tichipeza Zochita ziwiri:

• Taphunzira patsogolo. Kayendedwe anachita atakhala pa mpando. Manja nsinga mpando mpando, ndi kukoka mutu wake mimba yake. Kutulutsa - amatsamira patsogolo, pokoka mpweya - abwereranso ku malo kuyambira. Pangani kubwereza 10 masekondi 6 lililonse. Mundisonyeze kukaweramira chammbuyo akuyesera kuti akafike ku nape wa matako a.
• The kasinthasintha wa msana. Back ndi mutu molunjika. Mapewa pamodzi ndi mutu wake atautembenuzira ku kumanja mpaka mabasi, ndi kuchita kuyenda vibrational, kuyesera kutembenukira angapo masentimita. Iliyonse kuchita 5 reps. Chomwecho ndi Zochita kumanzere. Kupuma ndi lachabechabe, popanda kuchedwa kulikonse. Poyankha kukopedwa kutali ndi masekondi 20 pa oscillations chachiwiri.

Kenako Norbekovu zolimbitsa zimapangitsa dera lumbar ndi sacrum. Musaiwale kuchita kulimbitsa thupi ndi kupuma.

Norbekova Zochita: Zochita pa lumbosacral ndi

Pitirizani dongosolo zokambirana kuonjezera kutalika wanu ubwenzi. Miyendo - phewa m'lifupi, dzanja clenched ndi abut dera aimpso. Kuikidwa ndi elbows ali pafupi wina ndi mnzake. Choyamba linapendekeka kwa mutu, ndiyeno kumbuyo lonse (ku malire a Arc pa). Popanda yopuma, kuchita ochepa vibrational mpheto, amene ayenera kuyesera analanda malo ngati kuli kotheka. Pangani 2 akubwereza a wina ndi mbali ina iliyonse ayenera kukhala pa 15 oscillations. Kupuma ngakhale. Mawondo molunjika.

Kuchita zotsatirazi imagwiridwa pansi. Manja anaikidwa pa maondo ake, ndi kupangitsa kupinda kutsogolo pamene kulola msana kupindika pansipa. Kenako muyenera kuchita khama ndi kuyesa kugwila danga pang'ono. Choncho, mukufuna kukhudza mphuno mwa mawondo ake, m'tsogolo - kalipeti.

Njira Norbekova msana chimafikira obliquely kumbuyo m'mwamba ndi mikono lotambasula. Interlock zala zanu mu loko wa. Chitani amapanga ubwenzi. Mapazi m'mapewa m'lifupi padera ndi maondo anu kuwongoka. Kupuma ndi umasinthasintha. Pali katundu pa msana wonse.

Ntchito yotsatira ndi mtima wofunitsitsa uku ndi manja awo mmwamba. zochitika zonse zimagwiridwa ataima. Miyendo ndi manja anayikidwa pa mlingo chomwecho. Chitani imagwiridwa monga yapita wina, koma lamanja ndi lamanzere mbali.

Zovuta akupitiriza kusuntha ndi manja awo mmwamba. Pa ndalama za "zisanu ndi ziwiri" m'pofunika kudzanja lamanja ndipo anakokera womwewo mwachita lamanzere.

Kusonyeza wotsatira linapendekeka mu njira imodzi ndi kupindika mu zina. Kumanzere chigongono pano likutuluka, pamene Wopanda mmusi. Elbows anapanga bwalo ndi zopotoka kuti kumanja, caving mu ntchito za m'chiuno. Opinion ayenera wofuna denga ndi kupita sapota a. Chitani akubwerezedwa nthawi 6. Mpheto kukhala lomasuka msana.

Kayendedwe zotsatirazi kuchita atakhala pansi. Miyendo kupatula. Palm aikidwa pa chifuwa ndi phewa bwino kuyesa kupeza bondo lake lamanja. Komabe, kuchita kumanzere. Ndiye maondo pansi ndi mapewa awiri. Pa ntchito yonseyi phewa minofu monga mmene iwonso zotheka. M'tsogolo, ayenera magulu amenewa kuti phewa kuyesera kuti zala zanu. Mu mbali - ndi nthawi 10.

katundu zina

Iwo anasonyeza mobwerezabwereza nchito zake njira Norbekova. Zochita ayenera kuchitika mogwirizana ndi malangizo onse a mwini, koma mu nkhani iyi n'zotheka kukwaniritsa chimene mukufuna.

Kupatula kayendedwe mwachidule, zovuta zikuphatikizapo zina, ndi:

• Panja masewera. Iwo ayenera anachitira ndi kawiri pa sabata kwa maola 1-2.
• Akuthamanga. kanayi pa sabata ndi osachepera 3 Km.
• Kudumpha chingwe. Kawiri pa tsiku kwa mphindi 3.
• Gymnastic amakhala kumbuyo. Mapazi - pa phewa minofu m'lifupi. Pangani 25-50 tilts kuti mbali iliyonse.
• Asiya ndi ndodo gymnastic pa mapewa ake. Chitani kuchita ndi pazipita matalikidwe a nthawi 25-50 lamanzere ndi lamanja.
• Otsetsereka ndi gymnastic ndodo kumbuyo iye alikukhala. chiwerengero cha kubwereza ndi nthawi 50.
• Asiya ndi ndodo gymnastic kumbuyo pamalo pansi. Analimbikitsa kuchuluka kuyenda mu njira imodzi - nthawi 25-50.
• Atakhala pa mpando waufupi. Yolumikizana manja anu kumbuyo mutu wako, elbows kupasuka mu dzanja. Kumanja chigongono ayenera wofuna bondo kumanzere ndi lamanzere - kumanja. Chiwerengero cha kubwereza - nthawi 25-50 aliyense malangizo.

Ngati mukufuna kuchita 50 reps sati anati kutopa, muyenera kuchita waika 2 maulendo 50.

Nsonga wolemba

Musanayambe kuchita ndondomeko Norbekova kuonjezera kukula, ayenera mosamala ndi malangizo onse a wolemba. Pali ambiri, ndipo iwo ali motere:

• Kupereka thupi lanu katundu pang'onopang'ono pambuyo masiku 3-4 magulu kuyesa kuti aone mphamvu zawo.
• Pa kuphedwa kwa zovuta si kucheza ndi whiners ndi wotopetsa.
• Pamene inu kusonyeza salankhula ndi kusachita asasokonezeke.
• gulu lonse bwino ikuchitika pansi kuwala meditative nyimbo.
• N'zosatheka kuchita mu zolimbitsa thupi mwangwiro makina, ayenera mutu wanga sangathenso cholinga kuti anthu Tipindulanji.
• Osati amayamba maphunziro awo ndi kulemera mutu, simungathe chogwira ntchito pa thupi.
• Musati doze mu kalasi, kugona ndi zosayenela.
• amajomba popanda imakhudzana ndi ulesi ndi passivity.
• Sikutheka kuti achite zovuta m'chigawo cha kutopa ndi njala.

Mu masabata awiri oyambirira a makalasi a mchere chakudya chiyenera kuchotsedwa. Izi zachitika kuti thupi lake refunded kupanda madipoziti mchere mu malo. Nthawi imeneyi ayenera kusiya nyama, mkate, mkaka ndi mkaka. Uchi zakudya tchuthi, mtedza, masamba ndi zipatso, dzinthu.

N'zovuta kusamukira chandamale yoikidwiratu ndekha tsiku lomalizira ndi thupi ayenera 'kukula'.

Chinthu chofunika kwambiri mu ntchito ya kuipidwa zokambirana kuonjezera kukula - mosalekeza. Iwo ziyenela kuchitidwa kamodzi pa tsiku kwa ola limodzi.

Reviews wochita

Iwo anasonyeza mobwerezabwereza nchito zake njira Norbekova. Reviews kuti pambuyo zotsatira za ntchito zake zazikulu zabwino. Anthu amanena kuti pamene nthawi zonse, kuwonjezera kukula anamuona sabata 2-3 (2.5 cm). Amene sakusintha, dziwani kuti Zochita anawapatsa kusinthasintha, akukankhira ululu mmbuyo ndi kuchepetsa kumbuyo. Thanzi akukhudzidwira. Iye sankabweza thupi lonse. Iwo zimandithandiza mzimu mkati, popanda zoipa. Iwo dziwani kuti ngati mwezi usanathe palibe zotsatira, ayenera kupitiriza kuchita.

Pali anthu amene ali ndi maganizo ofooketsa kuti njira zonse Norbekova. Iwo kuwaona monga matanthauzo awiri. Akuti mawu onse mabuku - ndi zamkhutu. M'kagulu monga mpatuko.

Monga ulamuliro, maganizo oipa anasiya anthu amene familiarized ndi njira ya buku, sanagwiritse ntchito m'moyo.

Norbekov: adzapereke ndi olowa zovuta

A zotsatira zabwino kwa msana Tambasula anapatsidwa olowa kayendedwe, mwakuchita wolemba. Amatsegula ntchito ya dongosolo vertebral ndi ntchito olowa. zotsatira opindulitsa pa chamoyo. Kulimbitsa chitetezo cha m'thupi.

Olowa wokhulupirira Norbekova ndondomeko umalimbana chikusintha sayenda mafupa ndi kulimbikitsa musculo-ligamentous minofu. Amathandiza thupi lanu. Kuthetseratu matenda zimfundo ndi msana.

Amene safuna kuchita njira awa amangokhala kuchita kokoka m'mawa Norbekovu. Iwo amati ilo amapereka mlandu zidzasintha mphamvu. Mpatuko kusinthasintha zimfundo, kumalimbitsa msana, amasintha ziwalo.

Chinsinsi chachikulu cha Zochita zonse pa Norbekovu - maganizo abwino, kumathandiza bwino pochita kayendedwe. Komanso pa mchitidwe sitiyenera kuiwala za cholinga, kwenikweni amapereka maganizo kukwaniritsa zotsatira.