Joint gymnastics for beginners from Sergey Bubnovsky
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Joint gymnastics for beginners from Sergey Bubnovsky

The Bubnovsky technique is used worldwide to treat joints. It is based on physical exercise and prevents many diseases of the motor system. And it has features, they must be considered in the process of implementation.
What features does S. Bubnovsky’s joint gymnastics have?
According to statistics, every 3rd person on Earth has a disrupted motor apparatus due to a slow-moving rhythm of life. By performing simple exercises for beginners according to S. Bubnovsky, you will be able to eliminate the negative consequences. At the same time it is necessary to move correctly. A set of exercises based on the following:
Balanced breathing rhythm.
The developed technique of movements.
Use of additional methods of treatment (for example, massage therapy).
Disclaimer of drugs.
According to the author of the method, gymnastics not only relieves the ailments of the locomotor system, but also improves the functions of the whole organism, including immunity.
Exercises Bubnovsky applied for purposes of prevention. Key subtleties of the gymnastic complex, designed specifically for beginners, are to:
Reducing feelings of breaking and pain.
Relaxing the body and turning the muscle to tone.
Getting rid of inflammatory processes.
Articular development.
Stabilization of blood circulation and pressure.
Increase metabolic rate.
Improving tissue feeding.
Increase the strength of the corset muscle.
The effectiveness of the method and its safety was first confirmed by the author himself and only then patented.
To improve the impact of physical activity on the human body, the doctor has invented special simulators that can be used right at home (if the opportunities do not allow you to engage in a rehabilitation center). In addition, there are exercises that do not require additional equipment.
Gymnastics for beginners from Sergey Bubnovsky
This technique is available to all, as it is suitable for home use. It does not require any special fixtures, the playground and a horizontal bar, small dumbbells or an expander are quite enough. Before you begin classes, you must understand that the technique requires discipline and maximum efficiency. It is not allowed to skip workouts, do wrong movements, neglect breathing techniques, as this reduces the effectiveness and safety of gymnastics.
Despite the beneficial effect, the method of Sergei Bubnovsky has some contraindications. Because you first need to consult with your doctor. This category includes patients with cancer, the risk of a heart attack or stroke, tendon ruptures.
The author Bubnovsky suggests starting from the beginning with small loads that are included in the complex of adaptive training. They can do after waking up, even without getting out of bed (up to 20 repetitions).
Complex exercises Bubnovsky morning
After waking up in the morning, the author recommends the following movements:
We lay down on our back, and stretch our arms along the body, arrange the lower limbs a little wider than the shoulders. Thumbs then pull up to us, then we pull off from ourselves.
The initial position is the same. It is necessary to perform the reduction and dilution of the feet, trying to touch the sheets with your thumbs.
Being in the same position, alternately rotate the foot. Imagine, the fingers of the lower extremities squeeze the ball of a small size, and then quickly release it, at the same time unbend and spread your fingers.
We lay down on our back, and we place our hands along the body. Bend lower limbs until an obtuse angle is formed. We stretch the fingers of each lower limb to ourselves until the pelvis begins to move.
Having taken a lying position, we place our hands on the seams with palms down. We put bent legs shoulder-width apart. Alternately, we put the knees inward, trying to touch the floor with the inside of the thighs.
We carry out an exercise called “buttock bridge”, especially effective for hemorrhoids, constipation, etc. But in the process of performing this movement, the buttocks and lower limbs are tightened. Having taken the initial pose, place your hands along the body with your palms down. Bend the lower limbs in the knees and very closely reduce the foot. Making the exhale, lift and try to strain the buttocks. A good sign is trembling in the knees. On the exhale quietly descend.
Take a lying position, stretch your arms and lower limbs. Bend one knee, clasping her arms, and pull up to the chest. The back can be raised, and the free leg remains flat on the bed. Need to touch the knee compilation.
Taking the same starting position, bend the lower limbs at the knees, pressing the feet to the surface of the bed. We fold our hands on the press and, while breathing in, we inflate the stomach, as if we are blowing a ball, making an exhalation, and gently blowing it away. As a result of these manipulations, the rectus abdominis is in good shape.
Exercises for S. Bubnovsky to get rid of pain
Due to disorders of the motor system, a person feels pain of varying degrees. You can eliminate them through gymnastics.

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