Bubnovsky gymnastics for beginners: a description of the exercises (photo)

The pathological condition of the spine and musculoskeletal system is characteristic of 80% of the population. Most of them are people aged 30-50 years. According to statistics, these diseases are in third place after cardio and oncology. Scientists distinguish various causes: ecology, stress, the technological component of life, etc. Bubnovsky gymnastics is a proven way to treat and prevent diseases of the musculoskeletal system, most of which are called osteochondrosis.

The essence of gymnastics

Patients of Dr. Sergei Bubnovsky are people who were denied by representatives of traditional medicine. They are not able to move around without assistance, to perform basic life-support functions. However, this does not mean that only this category uses Bubnovsky's developments. His methodology is designed for heterogeneous diseases: spine, knees, gynecology, osteochondrosis, recovery from injuries, etc. Such treatment refers to unconventional methods.

The basis of the methodology is kinesitherapy (movement), a specially developed set of unloading movements implemented on the author's simulator. This is only possible in stationary conditions. At home, the simulator is partially replaced by an expander. Treatment takes place without taking painkillers and surgery.

Skeptics may argue that there is yoga, exercise therapy, and Dr. Bubnovsky has nothing to do with it. However, practice shows that yoga is designed for healthy people, and exercise therapy - for patients without serious pathologies. In other words, Dr. Bubnovsky’s technique is unique. She has shown effectiveness in treating unsportsmanlike people with diseases and bad habits. Bubnovsky gymnastics for beginners and experienced patients has been recognized in Russia and abroad.

The principle of treatment of traditional medicine is the provision of drugs in the absence of physical activity. Improvement occurs only in the process of taking medication. And after the condition returns to its original state or worsens. To this is added muscle atrophy.

Kinesitherapy is based on other principles: lack of drugs and increased movement. An important component is respiration: oxygen in the body restores health. Treatment takes 1 hour per day. Bubnovsky developed two types of gymnastics - adaptive and articular.

The benefits of gymnastics

• Movements replace drugs.
• No surgery.
• Preparation for inevitable surgical interventions.
• Recovery after operations.
• No side effects.
• The naturalness of the state.
• The age of the patient does not matter.
• Security.
• Pain relief.
• Reducing possible repetition of ailments.
• Relief from accompanying ailments.
• Complete recovery of the body.
• Prevention of chronic diseases.
• Normalization of metabolism.
• Ability to perform at home.

Contraindications

• Oncology.
• The status of pre-infarction and pre-stroke in acute form.
• Hemorrhage.
• Thrombophlebitis.
• The presence of a benign tumor.
• Heart diseases.
• Renal failure, etc.

Recommendations

1. The regularity of classes. Exercises are performed 3 times a week for 20 minutes. The complex, taking into account the warm-up and hitch, lasts an hour.
2. Breath control. Avoid an increase in heart rate.
3. Exercises are done based on opportunities and training 5-25 times.
4. Diary entries. Daily fixation of exercises and achievements increase the effectiveness of the technique.
5. Drinking fluids. A sip of water moisturizes the oral cavity. You cannot continue the exercises without this.
6. Cryotherapy. After exercise, you need to swim in cold water for 5 seconds. This complements the treatment with a set of physical exercises.
7. Perform the complex in any condition. No diseases, including colds, are an obstacle to the complex, with the exception of fever.
8. The execution of the complex is commendable. Give yourself a compliment for accomplishing and overcoming apathy. Pride in accomplishments improves mood and increases motivation for the future.

Advice

1. Gradually increase the load, especially after a long break.
2. Muscle response to stress in the form of pain is normal. Cold water helps reduce pain. Hot, on the contrary, interferes with recovery.
3. The amount of medication for hypertension should be reduced gradually. It is important to control the pulse.
4. Do not complain about health. Enjoy it.
5. Therapeutic gymnastics is an individual course, therefore, it does not imply a team.
6. You can’t wait for improvement after the first lesson. This process is not designed for quick and clear results. Shifts in the state are judged after 10 lessons.
7. It is important to take the course and not stop in the middle of the path.
8. After improving the condition, you need to choose a general strengthening course, which will serve as a warning for subsequent diseases.

Adaptive gymnastics

Adaptive gymnastics of Dr. Bubnovsky - treatment for beginners. It is used for pain relief and rehabilitation. Training is carried out without sudden movements, slowly, with overcoming pain.

Bubnovsky adaptive gymnastics for beginners at home:

1. Moving on all fours in long steps - 30 minutes.
2. Kneeling - 20 minutes.
3. Wagging the pelvis on all fours - 10 minutes.
4. While standing, the bent leg is pulled to the opposite elbow - 20 times.
5. Moving on the buttocks with straight legs and arms.
6. Sitting legs spread: one leg is straight, the other is bent.
7. “Fold” with bent legs with support on hands behind the back - 15 times.
8. "Fold" with straight arms and legs, it is important to touch the legs with your hands - 15 times.
9. Twisting the body: reach with the right elbow to the left knee - 15 times. Do the same with the left elbow and the right knee.
10. Lifting the body with turning the bent leg to the side - 15 times in each direction.
11. Push-ups: bringing the elbow bend to a right angle - 20 times with a subsequent increase.
12. Bending forward while sitting: grab the foot, legs straight.
13. “Scissors” - sitting without resting on hands.
14. Swinging legs on one side: with a bent and straightened leg. Change side.

Joint gymnastics

Joint pain is manifested by edema, burning and other unpleasant sensations. But this is only a superficial perception of the disease. The cause of the disease lies in muscle weakness, which leads to a violation of the blood supply to the joint. Treatment - the load on the muscles and their strengthening. This is possible if the patient does not have infectious diseases or injuries associated with impaired ligaments and meniscus. A special complex will strengthen muscles and relieve pain.

It is important to do exercises overpowering the pain. If you feel sorry for the joint and anesthetize with medication, then this will end in dystrophy, which will require implantation.

Bubnovsky joint gymnastics is the second stage of treatment, restores joint mobility and strengthens the spine. Separate exercises have been developed for each group of joints.

Complex for exacerbation of pain for the hip joints

1. Lying face down, raise the straightened leg 15 degrees. Hold for 30 seconds.
2. Lying face down, alternately raise legs at an angle of 15 degrees.
3. Also lying on his stomach, raise both legs at the same time, gently push and lower.
4. Lying on its side, bend one leg and leave the other straight. Raise and hold the bent leg. Repeat with the other leg.
5. Bends forward from a sitting position. Reach for the fingers. Stand a minute. Straighten up. Repeat.

An important rule of the complex: do the exercises measured and leisurely.

Exclusion exercises from the complex:

• Squat
• walks;
• hip load.

Knee nourishment

1. Lying on your stomach, raise your leg by 20 cm. Play the same with the other leg.
2. Lying on your stomach, alternately raise your bent legs.
3. Sitting on a chair, bend your legs. Alternately raise the straightened leg, lingering in this position.
4. Leaning on a chair, rise on socks and lower on heels after 10 seconds.
5. Repeat the previous exercise, but rise to the heels, delaying 10 seconds.
6. Leaning on a chair, roll from one toe to another.
7. Foot massage with rubbing - 5 minutes.

The complex is performed when removing inflammation of the joint or prevention.

Bubnovsky gymnastics for the spine

Loin:

1. In the prone position, raise both legs at the same time. Stay in a state of tension in the lumbar.
2. Lying on your back, press your bent legs to your stomach.

Chest:

1. Become straight, raise your shoulders. Then lower it.
2. Lying on your stomach, raise your body as high as possible.

Neck:

1. In a standing position, slowly turn your head to the left, then to the right.
2. Standing tilt your head forward for 1-2 minutes.

Bubnovsky's Restorative Gymnastics for the Hip Joint

Lying on your back:

1. Alternately raise your legs up.
2. Pull your legs to your chest.
3. Raise the body by bending your knees.

Gymnastics for the knees

Exercises are done on the back, slowly and without sharpness, with a delay at the end point of 20 seconds. First with one foot, then with the other.

1. Press your bent leg to your chest.
2. Touch the heel of the bent leg to the buttock.
3. Make swings straight foot to a height of 15 cm.
4. Raise the bent leg and turn the foot to the side.
5. Pull your bent leg toward your shoulder.
6. Raise your straight leg as high as possible.
7. Lifting the body to the legs bent at the knees with the elbow touching the opposite knee.
8. Swing straight legs.

Lying on his stomach:

1. “Scissors” with straight legs.
2. Tearing legs off the floor from the "star" position.
3. Raising straightened legs.

Gymnastics for the spine

1. Relax your muscles while standing on all fours.
2. On all fours as you exhale, bend your back.
3. On all fours, pull the body forward.
4. In the supine position, arms, legs and body rise.
5. Lifting on toes with flat heels 100 times.
6. The rise of the buttocks in the supine position.

Cervical gymnastics

Bubnovsky’s cervical gymnastics complex reduces pain, strengthens the muscles of the neck and allows you to fully live.

1. Traction on an expander fixed to the ceiling or horizontal bar.
2. Traction on an expander mounted on a wall while sitting.

Exercises combine with push-ups. The neck muscles are closely connected with the vessels of the brain. Their violation leads to a headache. In the presence of a hernia of the vertebral disc, rotational movements of the neck cannot be performed. This increases the disturbances in the body. In this case, it is important to strengthen the muscles of the back, and not the neck.

Dr. Bubnovsky developed a special complex for this disease:

1. Traction movements from top to bottom on a simulated horizontal bar of an expander and bar.
2. Repeat the previous pull, but behind the head.
3. Push-ups with a touch of the floor.
4. Translational movements from top to bottom with an expander, imitating a saw cut of firewood.
5. The expander can be replaced with dumbbells.

Exercises are done 20 times in 5 sets. Distribute the performance by day for muscle recovery: one day - an expander, another - sawing firewood, etc.

Dr. Bubnovsky is sure that you can be treated without the use of medications. Medications bring short-term relief and additional destruction of the body. Physical exercises, formed in a medical complex, strengthen muscles, improve metabolism, heal the body as a whole.