Exercises doktora Bubnovskogo for beginners

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Exercises doktora Bubnovskogo for beginners

Bubnovsky exercise for beginners simple to implement and does not require special physical training. They are used to eliminate the painful symptoms caused by diseases of the spine and joints.

Bubnovsky’s Method

The system of exercises developed by Professor Bubnovsky, cures diseases of musculoskeletal system in a natural way – without surgery and medication. The processes of healing and regeneration are run with the help of special exercises. Exercises to stretch the muscles, relieve cramps and stimulate blood circulation. With increased circulation, oxygen and nutritional compounds to freely flow to the deeply located muscles, bones and cartilage. The result is improved power for damaged areas, and they receive the resources needed to restore and update.

If you lead a sedentary lifestyle and you have back pain, don’t wait until you develop low back pain or other spine disease. Do some gymnastics, which was developed by doctor Bubnovsky – exercises for beginners is easy to learn and easy to perform even with a weak physical training. The effect of exercises not only on the spine and joints. Gymnastics has a positive effect on the condition of the pelvic organs, relieves headaches, VSD and cerebrovascular disorders.

Before training at the Bubnovsky’s method, be sure to consult a specialized doctor, because only a specialist can determine the correct diagnosis.

Exercises for beginners

Hardly anyone will find it difficult to master the exercises, whose author is Dr. Bubnovsky: exercise videos for beginners very lucidly demonstrate the procedure and proper technique execution.

Accept the position on his knees, with emphasis on hand – posture on all fours. Exhale and simultaneously vignette back. On the inhale, perform the deflection. Work smoothly and slowly. Do 20 repetitions.

Now as you should stretch the muscles. Again, please focus on the hands and knees. Then one foot pull back, and the second bend and sit on it. Try to sit lower, the maximum stretching out the bent leg. Repeat the exercise with the other leg. Just do 20 iterations for left and right feet.

Get down on your knees and rest on the floor with palms. Stretch forward. The body needs to stretch as far as possible not allow yourself to bend at the waist.

Do the stretching of spinal muscles: get on all fours and exhale to bend your arms, lowering body to the floor. On the next exhale, straighten your arms and sit with the pelvis on your heels. Do 5 repetitions.

Take supine position, stretch your arms at the sides. Exhale and simultaneously lift the pelvis – stand in polymastic. Breathe the air, lower your pelvis. Do 20 repetitions.

Adaptive gymnastics for beginners

The body needs to be prepared to mastering the main course of exercises. To do this, give yourself a light load using adaptive gymnastics. In each exercise do 20 reps.

Sit on your heels, try to relax and calmly breathe: on the inhale slightly pristaviste hands and make a circular motion, exhale again sit down on your heels.

The palm put on the abdomen and noisily let out air through pursed lips during exhalation should be audible “pfft!”.

Lie on your back, put your hands behind your head and bend your knees. Exhaling, pripodnimaet. Taking a breath, lie down on the floor.

The original pose is the same as in the previous exercise. On the exhale, lift the pelvis, shifting his knees.

The same initial pose. Breathing out, raise up and try to connect the elbows and knees together.

Turn on your left side. Staying in this position and resting on the floor with your left hand, pull both knees to your chest. Make 20 iterations first for one side of the body, then another.

Exercises for beginners are aimed at the prevention of diseases of the back and elimination of pain with already existing diseases.

20 basic exercises Bubnovsky