Norbekova Indlela ekhula: imithambo. Norbekov Mirzakarim Sanakulovich

Asinguye wonke umntu wonwabile kunye nokukhula kwakhe. Bakholelwa ukuba abantu bakhule engama-20, kodwa Norbekova Indlela ekhula uphikisa ngokupheleleyo le yinto. Inika ithuba lokuba wonke umntu ukuba ephezulu, kungajongwanga budala nesini. musani wonqena kwaye wenze umthambo rhoqo - Eyona nto ibalulekileyo.

Biography Norbekova

Mirzakarim Sanakulovich Norbekov yinto academician, umfundisi ngezengqondo bulumko amayeza. It has a ubulungu zezifundiswa ezininzi Russian angaphandle. Kodwa ke umbhali, umfoti, imbaleki, igcisa, umhambi kunye umnini omnyama ibhanti kwikarati. Yenziwe ngu le ezininzi iindlela zoqeqesho-ukuphucula.

Mirzakarim Norbekov ozelwe November 17, 1957 kwidolophana Farhad (Uzbekistan). Ndakhulela kwintsapho yasemaphandleni apho, ukongeza kuye, kwakukho oonyana abathandathu ngaphezulu. Abazali kunye ebuntwaneni bamfundisa ukuba isebenze. Esengumntwana, yena besoma wasebenza emasimini komqhaphu phezu kwegqili kunye nabanye abantwana.

Ukususela ebuntwaneni Mirzakarim Norbekov eninzi yokufunda umzobo, ubume lukhetha kunye neepateni zelizwe. Ngowe-1975 yena wasiwa emkhosini. Ngenye imini, xa esemsebenzini, kweza ngoogxa ezimbini, naye ke umlo kwavuka. Abazange ukubetha Norbekova. Ngosuku olulandelayo ke wabiza ukunceda abahlobo abahlanu ngaphezulu. akazange abakhubazeke Norbekova The umlo. Loo imeko abunokwanezisa kuye, waza waqalisa ukuphucula Mirzakarim ukuzinyanga. Wafunda imithetho esisiseko yendalo, kungenzeka yomzimba wakhe ukuseka ubudlelwane phakathi isimo sengqondo kunye zomzimba.

Ngowe-1982, umbhali safika Andijan Institute of Cotton, owaphumelela kunye enomsila namahlathi. Ngelo xesha wafunda ikarati, apho kaloku ibhanti emnyama, waza waqalisa ukuqeqesha abanye. Apha, umbhali iphuhlisa nje umzimba kodwa elandayo nangokomoya. Kungekudala, udala indlela yakhe yokuphilisa, nto leyo yaba, kuqala e Uzbekistan, yaye kamva eRashiya.

Kule 90 M. S. Norbekov wafudukela eMoscow. Izisa iziko zawo impilo kunye nemilinganiselo yaseYurophu. Ngamandla uqhuba iisemina kunye ufundisayo ngeento eyinkunzi kunye neminye imimandla Russia.

Ngowe-1998 Uzityhila "Institute of human self-impiliso", kuquka malunga ngabantu lamawaka ngosuku. Ikhosi nganye efundisa ibanjwa phantsi kweliso Mirzakarim Sanakulovich ukuba akayeki ukufunda.

Mirzakarim Sanakulovich Norbekov (umbhali wencwadi athandwa kakhulu kwaye ayeke ukuhlasela abantu amandla ehlekisayo) uhamba lukhulu. Njalo ukuphuhlisa bona kunye nendlela yabo. Phantse zonke ulwazi lwabo ukuze babelane nabantu bezama Norbekov. Iincwadi ke yena zabavakalisa, ukwenza iteknoloji nempilo lufikeleleke.

Mirzakarim Sanakulovich wadala iziko lakhe, apho kuphela umbutho osebenza egameni Nobekova ngokusesikweni.

Iimpawu lwendlela ukukhula

Ngokuchasene imvelaphi ubuchule, wadala ngumbhali ezininzi, siqaqambisa indlela Norbekova ukwandisa ukukhula. Le mithambo kuphela inxalenye imbaxa yempilo ekhethekileyo. Bavumela Amagcisa likhule 2-10 cm. Isiphumo uza emva iveki yokusebenza rhoqo.

Ukwanda ukukhula kubangelwa ukwandisa luthambe le IiCD intervertebral, kwaye kananjalo ngenxa yokwanda inwebu intlala kwisithuba phakathi omqolo yoko kwinwebu amathambo elide.

Emva kokwenza entsokothileyo olulandelenayo ngenxa emqolo ethile kufuneka aphinde umoya wakhe. Ukuze wenze oku, ukuphakamisa iingalo ngqo - umoya kanye okanye kabini, wantywila - siphefumla (ezintathu okanye ezine). Movement yenza izihlandlo ezihlanu.

Izimo

indlela Norbekova ngokuba ekukhuliseni contraindicated abantu abanezigulo zengqondo kakhulu ababhaliswe. Ezingavumelekanga lo msebenzi ukuba abasetyhini abakhulelweyo kunye nabantu abanomhlaza. Awukwazi ukujongana nabantu abanezifo kakhulu kwinkqubo sentliziyo kunye nabo ubunzima stroke, isifo sentliziyo kunye yesiphako intliziyo. Musa singacebisi le mithambo kwizigulane kunye lwegazi.

Imithambo yomzimba kummandla egxalabeni eliphezulu emva

ubuchule Norbekova ukwandisa ukukhula siqulathe uthotho olulandelenayo kumalungu athile omzimba womntu. Qala kunye art ukuya phezulu yomqolo.

Ekusebenziseni yokuqala, amagxa ngqo phambili, kwaye isilevu kufutshane esifubeni, uze kume ku esiswini. Le kokusemva embhoxo isaphetha, kunye namalungu negxalaba ziwase. Emva koko uye emva kumathambeka. INtloko draw ukuba aqhele yaye phantsi, kwaye amagxa kongomisiwaka eka omnye komnye. Xa ihamba phambili - siphefumla, yaye xa ayeguqa umva - uphefumlela ngaphakathi. 15 iindlela emva naphambili. Ngendlela echanekileyo yokwenza umthambo elinikiweyo imizuzwana 6.

Inyathelo elilandelayo kuphakanyiswa, lisibekele amagxa akho. Xa intshukumo entloko zokubhala, kunye umnqonqo leyo ayinakolulwa. Xa ubuza amagxa, iingalo kunye nomkhosi yayalela phantsi, vice versa, kunye nokuvela amalungu zamagxa kufuneka kuvuka.

Ukuze uqhubeke isandla umthambo unayo kwi ezivuzayo. Enye ingalo sibhekiswe phezulu kwaye enye kwicala elahlukileyo. Intloko ibheke kancinci malunga emagxeni isihla. Imisebenzi intloko ukuthambeka kufuneka zandiswe. amanyathelo ezifanayo kufuneka asiwe kwelinye icala. Ukuphefumla is ngokwesigqibo esicalanye. amaxesha 3-6 kwicala ngalinye.

Lo msebenzi elilandelayo yintshukumo setyhula ejikelezayo ngezandla zakhe. Ukuzilolonga kancinci aqale ukwenza, ixesha ngalinye ngokwandisa uluhlu sentshukumo. Uphefumle ngokukhululekileyo, kwamandla. Yenza izihlandlo ezili-15 kwicala ngalinye.

Le zeziphakamiso zilandelayo kwinkqubo Norbekova i itsheke ukuya ekhohlo nasekunene. Kufuneka ukuba phezulu, izandla zisemacaleni zakhe. Kwayama ekunene kwaye uzame ukuba ayichukumise iinyawo zakho ngesandla sakho sokunene, umlenze wasekunene, ezifana kufuneka kwenziwe tilts ukuya kwicala lasekhohlo. Kolu vavanyo, kunzima ukufikelela iinyawo, kodwa kwandise nezimo lomqolo. Kufuneka kwenziwe izihlandlo ezili-10 kwicala ngalinye. Ngexesha zithambekele phantsi - uwukhuphe xa ephakamisa umzimba phezulu - umoya.

Uqheliso e isebe esifubeni nolusezantsi emva

Norbekova ndlela ukwandisa ukukhula thoracic kunye empontshwa umqolo iquka imithambo ezimbini zezi:

• phambili engenawo. Iintshukumo eyenziwa ngexesha ehleli esitulweni. Izandla ibambelele isihlalo esitulweni, wafaka intloko yakhe esiswini sakhe. Uwukhuphe - ndayame phambili, uphefumlela - ukubuyela kwisikhundla iqala. Yenza kophindo 10 imizuzwana 6 nganye. Kwakhona enze wazolula phezu umva ezama ukufikelela waphuma waya Nape le ezimpundu.
• Njengokujikeleza lomqolo. Umva kunye nentloko ngqo. Amagxa kunye intloko yakhe, jika ngasekunene kude ime, uze wenze isiphakamiso vibrational, ukuzama ukwenza iisentimitha ezimbalwa kakhulu. Kuzo zonke ithuba ukwenza nabathengisi-5. Ngoko ke ukwenza imithambo ekhohlo. Ukuphefumla into engaqondakaliyo, ngaphandle nakuphi na ukulibaziseka. Naye imbadada kunye imizuzwana 20 phezu oscillations yesibini.

Emva koko Norbekovu umthambo kwenza le ngingqi empontshwa kunye sacrum. Musa ukulibala ukwenza Amazing sokuphefumla.

imithambo Norbekova: imithambo kwi lumbosacral

Qhuba inkqubo olulandelenayo ukwandisa ukuma yakho ukuphakama. Imilenze - ububanzi igxalaba, isandla elivaliweyo abut kummandla kwezintso. Wabeka umva iingalo basondele omnye komnye. Okokuqala itsheke ukuya ngasentloko, uze emva koko yonke ngasemva (ukuba isiphelo arc). Ngaphandle sekhefu, ukwenza izakhi ezimbalwa vibrational, ekufuneka bazame ukuba zifake isithuba kangangoko kunokwenzeka. Yenza uphinda-2 enye kwelinye icala ngamnye makabe oscillations-15. Uphefumla nokuba. Amadolo ngqo.

Oku kulandelayo yenzelwa phezu komgangatho. Izandla ezibekwe phezu ngamadolo akhe, uzenze zithi ayeguqa phambili ngelithuba umnqonqo ukugoba ngezantsi. Okulandelayo kufuneka wenze iinzame kwaye zama ukufaka ngokwephanyazo elincinane kakhulu. Ngokusesikweni, ufuna ukuba bachukumise impumlo of ngamadolo akhe, yaye kwixesha elizayo - ityali.

Indlela for Norbekova umqolo oluya obliquely emva phezulu ngeengalo eyolukileyo. Mayiqhagamshelane iminwe yakho indawo yokufaka isitshixo. Ukuzilolonga yenza ukuma. Iinyawo malunga igxalaba nobubanzi ngaphandle amadolo akho kuzityeneneza. Ukuphefumla is ngokwesigqibo esicalanye. Kukho umthwalo yonke kwalapho.

Lo msebenzi elandelayo siya kufuna ukuba ujike ngezandla zabo. Zonke izenzo lwenziwa bemi. Imilenze neengalo ezibekwe kwinqanaba elifanayo. Ukuzilolonga lwenziwa njengoko ezidlulileyo, kodwa kuphela ngasekunene nangasekhohlo amacala.

Esi sakhiwo uqhubekela ngezandla zabo. Ngeendleko i "asixhenxe" kuyimfuneko ukuba ekunene watsala up, Lelona kwenziwa ukuya ekhohlo.

Lo msebenzi elandelayo iza ithambeke kwicala elinye kunye twist kwezinye. engqinibeni lasekhohlo apha liphuma, ngoxa isilayidi asezantsi ekunene. Ingqiniba wenza isangqa kwaye ezijijekileyo ukuze kwicala lasekunene, uthambisa ukusebenza esinqeni. Uluvo kufuneka ukubabela ukuya eluphahleni ayithumele Ihlole. Ukuzilolonga iyaphindwa amaxesha 6. Buqhinga ukuphuhlisa nezimo yomqolo.

Iintshukumo ezilandelayo ukwenza i ehleli phantsi. Imilenze ngaphandle. Palm kubekwa phezu kwesifuba kunye nomlenze wasekunene ezama ukufumana idolo lakhe lasekunene. Kodwa, ukwenza i kwicala lasekhohlo. Emva koko kugoba umgangatho yi emagxeni ezimbini. Ngexesha lo msebenzi izihlunu zamagxa kangangoko yena kunokwenzeka. Kwixa elizayo, ezi iintshukumo ezifanayo ukwenza igxalaba uzama ukufumana iinzwane zakho. Kwicala ngalinye - ngokuphindwe-10.

komthamo owongezelelweyo

ngokuphindaphindiweyo Kuye yabonisa ukusebenza nendlela yayo Norbekova. Uqheliso lomsebenzi kufuneka kwenziwe ngokungqinelana nayo yonke iingcebiso umbhali, kodwa Kule meko kungenzeka ukuba kuzuzwe iziphumo ezinqwenelekayo.

Ngaphandle iintshukumo esisiseko, isakhiwo kufaka, ngayo:

• imidlalo yangaphandle. Kufuneka kusingathwa kabini ngeveki iiyure 1-2.
• Kuqaliswa. kane ngeveki yaye kungabi ngaphantsi kwe-3 km.
• Kokuba ngentambo. Kabini ngosuku imizuzu-3.
• Kwimithambo ababambelela ngasemva. Iinyawo - on ububanzi egxeni kwezihlunu. Yenza 25-50 tilts kwicala ngalinye.
• Ivula ngenduku zemithambo emagxeni akhe. Exercise ukwenza nge awo liphezulu amaxesha 25-50 ekhohlo nasekunene.
• Kumathambeka ngenduku zemithambo emva ehleli. Inani kophindo ngokuphindwe 50.
• Ivula ngenduku zemithambo emva ukusuka ehleli. Imali obacetyiswayo intshukumo kwicala elinye - amaxesha 25-50.
• Ehleli esitulweni eliphantsi. Ukudibanisa izandla zakho emva entlokweni yakho, Ingqiniba inyibilike ngesandla. engqinibeni Ilungelo kufuneka bathathe kwamadolo ekhohlo kwaye ekhohlo - ekunene. Inani kophindo - izihlandlo 25-50 kwicala ngalinye.

Ukuba ukwenza nabameli 50 akayi kuba waphawula ukudinwa, kufuneka wenze 2 iiseti izihlandlo 50.

Tips umbhali

Phambi kokuba uqale ukwenza i Norbekova inkqubo ukwandisa ukukhula, kufuneka ziqwalaselwe ngononophelo zonke izindululo yombhali. Akukho baninzi, yaye imi ngolu hlobo lulandelayo:

• Ukunika umzimba wakho umthwalo ngcembe emva kweentsuku 3-4 kweeklasi ukuzama ukuvavanya izakhono zabo.
• Ngexesha ukubulawa zakhiwo angavumelaniyo kunye whiners kunye ekruqulayo.
• Xa usebenzisa musa ukuthetha kwaye musani kuphazanyiswa.
• Konke intshukumo kungcono wenziwe phantsi umculo ukukhanya meditative.
• Akwenzeki ukuba benze umthambo nje ngomatshini, akumelanga intloko yam ujikeleza usukelo ukuba abantu abafuna ukuzenza.
• Not wokuqalisa ngezifundo zabo ubunzima entloko, awukwazi ukusebenza ngexesha umthambo.
• Musa ukulala ngaphandle eklasini, ukozela ayamkelekanga.
• ukungabikho ngokungenabulungisa zinxulunyaniswa nobuvila passivity.
• Kunzima ukwenza izinto ezintsokothileyo ngobume ukudinwa kunye nendlala.

Kwiiveki zokuqala ezimbini iindidi ityuwa ukutya kufuneka isuswe. Oku kwenziwa ukuze umzimba wakhe kubuyiswa ukungabikho Ityuwa kwamalunga. Ngeli xesha kufuneka ibe ukuyeka inyama, isonka, ubisi kunye neemveliso zobisi. Le ikhefu Ukudla ubusi, amandongomane, imifuno kunye neziqhamo, okuziinkozo.

Kunzima ukuba sifudukele ekujoliswe ngokwam wamisa umhla ngawo umzimba kufuneka ukuba "sikhule".

Eyona nto ibalulekileyo ekwenzeni imiceli olulandelenayo ukwandisa ukukhula - njalo. Kufuneka kwenziwe ubuncinane kanye ngemini ngeyure enye.

Ukuphonononga le nkqubo

ngokuphindaphindiweyo Kuye yabonisa ukusebenza nendlela yayo Norbekova. Ukuphonononga bathi emva kokuba iziphumo isicelo yayo engundoqo ezintle. Abantu bathi xa zisenziwa ngokuthe rhoqo, nande ekukhuleni ambona kwiveki 2-3 (2.5 cm). Abo ibisencinane, qaphela ukuba imithambo wabanika bhetyebhetye, kwathathwa iqolo sehlise umva. Ukuphucula impilo jikelele. Wasidiliza umzimba uphela. Kundinceda ngokwenene umoya ngaphakathi, ngaphandle isiphumo isikroba. Bakuphawula abanikaziyo ukuba kwisithuba senyanga akukho ziphumo, kusafuneka siqhubeke ukuyenza.

Kukho abantu sibajonga kakubi kuzo zonke iindlela Norbekova. Bathi bona babe intsingiselo kabini. Kuthiwa zonke iingxelo kwiincwadi - bububhanxa. Mabazihlele njengoko ehambisana nocalucalulo ngokobuhlelo benkonzo.

Njengomgaqo, ingxelo engentle washiya abantu abaye ngomsebenzi nendlela yokuchola le ncwadi yaye akazange asebenzise ngayo ebomini.

Norbekov: Ukutshaja nezintsonkothileyo joint

A omuhle ukuba isithabazi umnqonqo elinikiweyo intshukumo joint, ephuhliswe ngumbhali. Balungiselela umsebenzi kwenkqubo vertebral kunye nokusebenza ngokubambisana. kwamnceda eziphilayo. Ukomeleza amajoni omzimba.

Joint asebenzisa inkqubo Norbekova elijoliswe ekuphuculeni nokushukumisa amathambo nokomeleza ijwabu iintungu ligamentous. Banceda ukulawula umzimba wakho. Ukuyeka izifo amalungu kunye lomqolo.

Ngubani akafuni ukuba nenxaxheba kwezi nkqubo ukuze nje lenze imisebenzi kusasa Norbekovu. Bathi inika isigxina eyothusayo amandla. Liphuhlisa bhetyebhetye amalungu, yomeleza yomqolo, ukutshintsha amalungu zangaphakathi.

Imfihlelo ezingundoqo lonke uqheliso lwemisebenzi kwi Norbekovu - a imo elungileyo, kusinceda ukuba xa liwe phantsi elo iintshukumo. Kwakhona ngexesha practice asifanele silibale ngayo injongo, enyanisweni linikeza isimo sengqondo ukuze kufikelelwe isiphumo.