Diseases of a backbone and joints — not the new phenomenon for modern people therefore every year the increasing and bigger interest is attracted by various technicians and techniques of treatment of the musculoskeletal device. Not articulate "physical education" of M.S. Norbekov which efficiency is confirmed not by one person is in the last place in popularity. Let's understand its nuances.
In what a technique essence across Norbekov
The academician Mirzakarim Norbekov is an adherent not of absolutely traditional methods of treatment therefore the set of exercises developed by it provides not only physical activity, but also a positive emotional spirit which has to become the key to success when performing all complex.
Unlike standard LFK, the articulate gymnastics of Norbekov demands from the person of work with his inner world as a result of which there has to be "a treatment by good mood". By and large, absolutely not very well, what physical exercises you will carry out — the main thing that they were easy and passed without scepticism share.
Whether you know? For all our life the joints of fingers are bent and unbent by about 25 million times.
It is possible to distinguish the following from the main objectives of this type of articulate gymnastics:
- full improvement of an organism and inflow of new vital energy;
- restoration by the person of control of own body that will allow to be engaged in any type of activity;
- recovery of flexibility and mobility of a spine column, prevention of problems with physical activity;
- improvement of operability of the muscular device and ligaments of a human body, prevention of atrophic processes in a muscular framework.
Having achieved these the objectives, you will feel much better, so, and the quality of life will significantly increase.
Indications and contraindications
As well as any other physical activity, Norbekov's system has certain indications and contraindications to performance of exercises therefore before passing to practical actions, it is important to get acquainted with them. As indications to performance of articulate gymnastics such illnesses can serve:
- arthrosis;
- arthritis;
- osteochondrosis;
- rheumatism;
- restriction of physical activity as a result of traumatized or surgical intervention (here exercises are applied as recovery therapy).
At the correct performance, in any state, by means of regular exercises of a complex it is possible not only to increase physical activity of joints and to remove a painful symptom, but also to normalize pressure, to improve psychological health.
It is important! Before starting trainings, it is worth consulting in addition to the doctor and to make tests to exclude a possibility of existence of the latent form of various illnesses.
As for possible contraindications to application of articulate gymnastics, it is worth paying attention on:
- pregnancy period;
- mental deviations;
- recent surgical intervention;
- sharp pain syndrome;
- existence of problems of a cardiovascular system;
- aggravation of the available pathological states;
- appearance of pain at any physical activity.
Set of exercises
Mostly, Norbekov's "gymnastics" are aimed at elimination of problems of a spine column, but, having attentively studied exercises of a complex, it is simple to notice that some of them help to cope also with problems of joints of extremities. Let's consider each of them in more detail.
For cervical department
The cervical department of a backbone suffers almost also often, as well as lumbar, and in certain cases problems with the musculoskeletal device begin with it.
It is important! To be convinced of correctness of the carried-out movements, during gymnastics it is better to be in front of the mirror.
To prevent development of serious diseases in this zone, Norbekov recommends to carry out the following exercises regularly:
Option 1. Rest a chin against a breast, and then on an exhalation try to move it as low as possible to feel a tension of a back part of a neck. With a new breath return the head to former situation and repeat action 4 more times.
Option 2. Raise a chin up and, having slightly inclined the head back, lower shoulders. It is important to feel the serial tension and relaxation of a neck. After return of the head and shoulders to normal situation repeat all actions of 9 more times.
Option 3. Execute a ducking in the right and left parties, trying to reach an ear each immovable shoulder. In total 10 repetitions are carried out.
Option 4. Focus on the nose as on the immovable center, and you look accurately forward. In this situation begin to turn the head in different directions, but only so that the nose constantly was under review. Repeat the same movements, at first having lowered, and then having raised the head.
Option 5. Rotate the head in different directions, every time delaying it in the central part to execute elastic movements. Turns of the head have to be to the right and to the left maximum that the neck well stretched.
Option 6. Now from you it is required to turn the head round its pivot-center, slowly moving it here and there. In extreme side points tension in a neck has to be very notable.
Video: technician of performance of exercises for cervical department of a backbone of a technique Norbekov
For chest
Due attention often is not paid to chest department, but it does not mean at all that it does not deserve it.
Whether you know? In total in a human body there are from 230 to 360 joints, but the biggest loading is the share of knee, and their sheaves can quietly maintain no more than 400 kg.
The gymnastic complex of Norbekov provides a number of exercises and for this part of the musculoskeletal device therefore if desired you can execute the following set:
Exercise 1. In upright situation place hands at shoulder length, and then clasp with the right palm a wrist of the left extremity and pull it to the right side, at the same time turning the case on a trajectory of the movement of a hand against the stop. After several repetitions the same needs to be done also with the second hand.
Exercise 2. In upright situation become straight and, having closed hands in "lock" before themselves, cramp shoulder joints, at the same time extending the connected extremities down a straight line. In the same way close hands behind and try to cramp together shovels, at the same time rounding a breast in the direction forward and up. The number of repetitions — 10 times.
Exercise 3. Raising one shoulder up, as much as possible lower the second down, performing this operation within 30–60 seconds. After the specified time trade shoulders places and continue to carry out movements a similar period.
Exercise 4. In upright situation and with the brushes located below (hands on seams), stretch shoulders at first down, and then and up, alternating tension and relaxation of muscle tissue in hands and a chest zone. In total it is necessary to execute 10 repetitions.
Exercise 5. Slightly raise shoulders and begin to rotate slowly them forward and back, bending, bending the case in chest department. Hands at the same time have to be constantly lowered.
Exercise 6. In upright situation it is necessary to execute a series of inclinations, hanging the head and a breast forward (as though you try to grasp something). Take away hands an inclination back, cramp shovels together and try to reach the top the imagined subject located above. Having stood in such situation several seconds, again vypryamtes also repeat the performed operations.
Video: technician of performance of exercises for chest department of a technique Norbekov
For lumbar department
Waist pains meet a little more often the others that is quite often connected with a sedentary life and the wrong bearing. Many gymnastic complexes are developed for their elimination, but Norbekov's "gymnastics" differ in special simplicity and efficiency.
Learn about remedial gymnastics at osteochondrosis in house conditions.
First of all it is worth paying attention to such exercises:
Exercise 1. The right hand needs to be lowered down, and left to get for the head, directing her elbow up. The main objective is to last as much as possible up, carrying out for this purpose elastic movements. After several repetitions trade extremities places.
Exercise 2. Place hands on shoulders then slowly turn a trunk — at first clockwise, and then in the opposite direction. Legs and feet are immovable throughout all time of performance.
Exercise 3. Hands lie on shoulders, legs together. Execute an inclination from such situation forward, and then turn a trunk to the right and look at a ceiling. The same operation needs to be performed also in an opposite direction then to bend down back and once again to turn the case around its axis (backbone). In conclusion vypryamtes and again execute a series of inclinations, only already in the parties.
Exercise 4. Having placed legs at shoulder length, bend them a little and push a basin forward, gradually beginning to rotate it around. Lumbar and chest departments have to remain are not mobile.
Exercise 5. Normalize breath: inhaling, raise hands up, and on an exhalation lower them down, repeating this action of 5-10 times.
Video: technology of performance of exercises for lumbar department of Norbekov's technique in the absence of direct contraindications to performance of physical exercises, this complex will become the ideal solution of morbidity of lumbar department.
For joints of hands
Often joints of hands suffer not less joints of the lower extremities, especially if the person does hard manual work. When brushes or elbows hurt, very difficult quickly to fix a problem, but at systematic performance of gymnastics for joints (perhaps, as prevention), it is possible to avoid its aggravation.
Important! Carry out each exercise at least 3-5 times, but over time such repetitions can be more than 10.
Let's consider some of the most effective exercises helping to support always joints in good shape.
Exercise 1. Place hands before yourself and serially clench and unclench fists, focusing all attention on this process. Duration of performance of these actions — 1–2 minutes.
Exercise 2. Initial situation same, as well as in the previous case. Your task is to throw out serially fingers forward as though you are going to give someone shchelban. Pay attention to each finger, at least on three times.
Exercise 3. In a sitting or standing position carry out hands fanlike manipulations, beginning from a little finger and finishing with a thumb, and after several repetitions you can change a trajectory of the movement of "fan" (from a thumb to a little finger).
Exercise 4. Stir up the relaxed hands and extend them before yourself, having lowered brushes down. Serially turn them to yourself then lift fingers up and again stretch to the case (against the stop).
Exercise 5. Extend hands before yourself so that palms appeared parallel to a floor. From such situation turn brushes sideways, placing them fingers inside (the friend opposite to the friend), in an opposite direction (fingers "look around"). Stir up the relaxed hands.
Exercise 6. Part hands on the parties and bend in elbows a little. Begin circular rotation of forearms, forward and back.
Exercise 7. Having straightened hands, make "mill", serially moving one, other hand. All attention has to be concentrated on joints of shoulders.
Exercise 8. In upright situation lower hands and raise the head that the look was the most equal forward. Slowly begin to cramp shoulders (in the direction to each other), and then, on the contrary, you take away them back, as much as possible bringing together shovels.
Video: technology of performance of exercises for joints of hands
For joints of legs
The articulate gymnastics for legs is carried out also simply, as well as the previous versions, the main thing are to adhere to recommendations to performance of exercises:
Option 1. In upright situation raise one leg and, having bent it before themselves, begin to do elastic movements, directing a sock in the direction "from themselves", pulling it towards the case. You can execute the same with foot, turning it inside, turning out outside. Tension and relaxation of joints have to alternate among themselves.
Option 2. Legs at shoulder length, hands freely hang down down. Execute an inclination forward, having reached hands knees, and then sit down a little and draw with knees a circle (serially in each party). At withdrawal of knees back always straighten legs.
Option 3. Legs direct are also cramped together. Serially lifting one, second extremity, bend them in knees and as much as possible direct aside, trying to achieve desirable result small elastic movements. As option, after extreme side situation it is possible to tighten a leg to the center, to lower it on a floor and to lift bent in a knee, but only already forward. Such movements repeat from 5 to 10 times for each leg.
Option 4. Keeping the same initial position of a body, bend the raised leg in a knee and carry out circular motions by a knee (present that you draw a circle). After several repetitions replace a leg and continue exercise.
Video: technology of performance of exercises for joints of legs As you can see, there is nothing difficult in such physical education, but anyway the main thing is not to be overstrained and control loading, optimum for itself.
Read in more detail about articulate gymnastics by Norbekov's technique.
Rules of performance of exercises
Whatever exercise you carried out from Norbekov's complex, there is a number of the general rules characteristic of each of them. First of all, this list includes the following requirements:
- All muscles of a body have to be completely relaxed (even mimic face muscles).
- Internal state and emotional spirit of the person have to promote a fruitful training (with bad mood better at all not to pass to performance of exercises).
- Each movement has to be the most intelligent, without derivation on foreign irritants. Mechanical repetition — the main opponent of effective work.
- All exercises of the chosen complex need to be carried out regularly, trying to do not miss the planned trainings and not to rearrange them in places.
- If you are not sure of lack of direct contraindications to similar charging — better in addition to consult with the doctor.
The articulate gymnastics of Norbekov — not a panacea, but it can serve as quite good prevention of articulate illnesses or to become supportive application at their treatment. Adhere to concrete technology of performance, and positive changes will not keep themselves waiting long.