Indlela kaNorkhovv yokukhula okukhulayo: ukuzivocavoca. Norbekov Mirzakarim Sanakulovich

Akuwona wonke umuntu owanelisekile ngokuphakama kwakhe. Kunombono wokuthi abantu bakhula eminyakeni engama-20, kodwa indlela kaNorkhov yokukhula okukhulayo iphikisa ngokuphelele lokhu okushiwo. Ivumela bonke abafisa ukuphakama, kungakhathaliseki ukuthi ubudala nobulili. Into esemqoka akufanele ibe nesivila futhi usebenzise umzimba njalo.

Biography of Norbekov

UMirararim Sanakulovich Norbekov ungumfundi wezemfundo, udokotela wezokwelapha kanye nefilosofi kwezokwelapha. Unamalungu emafundeni amaningi aseRussia nakwamanye amazwe. Ungumlobi, umdwebi wezithombe, umdlali wezemidlalo, umculi, umhambi nomnikazi we- karate omnyama we-karate. Ungumdali wezici ezihlukahlukene zokufundisa nezokuzilibazisa.

U-Mirzakarim Norbekov wazalwa ngoNovemba 17, 1957 endaweni yokuhlala yase Farhad (Uzbekistan). Wakhulela emndenini wendawo, lapho, ngaphezu kwakhe, kwakunezingane eziyisithupha. Abazali bamfundise ukusebenza kusukela esemncane. Lapho eseyingane, wasebenza ngokungakhathali emkhakheni wekotoni nabanye abantwana.

Kusukela ebuntwaneni uMirzakarim Norbekov ufunde futhi wapenda okuningi, ekhetha amathafa kanye namaphethini kazwelonke. Ngo-1975 wathathwa wangena empini. Ngesinye isikhathi, ngesikhathi eseposini, kwafika ozakwabo ababili kuye, okulwa nabo. Bahluleka ukushaya uNobekov. Ngosuku olulandelayo bacela usizo lwabangani abahlanu. I-brawl yenza iNobekov ingavumelekile. Isimo esinjalo sasingamfanelanga, futhi uMirzakarim waqala ukuthuthukisa ukuze azibuyisele yena. Wafunda imithetho eyisisekelo yemvelo, amathuba omzimba wakhe futhi wasungula ubudlelwane phakathi kwesimo sengqondo nemvelo.

Ngo-1982, umbhali wangena e-Andijan Cotton Institute, eyaphumelela nge-diploma ye-agronomist. Ngesikhathi esifanayo, wazi kahle i-karate, lapho ethola khona ibhande elimnyama, wabe eseqala ukuqeqesha abanye. Lapha umbhali akhulumi nje kuphela umzimba, kodwa futhi ukhula ngokomoya. Ngokushesha udala indlela yakhe yokubuyiselwa, eyaziwa kuqala e-Uzbekistan, bese eseRussia.

Ngama-90 ka-MS Norbekov athuthela eMoscow. Iletha isakhiwo sayo sezempilo esiseduze namazinga aseYurophu. Uqhuba amasonto ngokuzikhandla, efundisa enhloko-dolobha nakwezinye izindawo zaseRussia.

Ngo-1998 wavula i- "Institute for Self-Restoration of Man", lapho abantu abangaba yinkulungwane bahlanganyela khona nsuku zonke. Inkambo ngayinye yokufundisa ilawulwa nguMirzakarim Sanakulovich, yena ngokwakhe ongayeki ukufunda.

I-Mirzakarim Sanakulovich Norbekov (izincwadi zomlobi zithandwa kakhulu futhi aziyeki ukushaja abantu ngamandla namahlaya) zihamba kakhulu. Uhlale ekhula yena nezindlela zakhe siqu. Cishe lonke ulwazi lwakhe luzama ukwabelana nabantu baseNorkhov. Ngakho-ke amabhuku uyashicilela ukwenza amasu okuthuthukisa impilo afinyeleleke kakhulu.

UMirararim Sanakulovich wadala isikhungo sakhe, okuyinto kuphela inhlangano esebenza ngokusemthethweni egameni likaNobekov.

Izici zendlela yokukhula

Ngokwemvelo yamasu amaningi adalwe umlobi, indlela kaNorkhov yokukhula okukhulayo igcizelelwe. Lezi zivivinyo ziyingxenye yenkimbinkimbi yezempilo ehlukile. Bavumela abasebenza ukuba bakhule ngo-2-10 cm. Umphumela uba ngemuva kwesonto lomkhuba ojwayelekile.

Ukwanda okukhulayo kwenzeka ngenxa yokwanda kwe-disversionbral discs, nangenxa yokwanda kwezicubu zomzimba eziphakathi kwe-vertebrae futhi ngenxa yokucasuka kwamathambo e-tubular.

Emva kokwenza umzimba wokuzivocavoca kwesigaba esithile somgogodla, udinga ukubuyisela ukuphefumula. Ukuze wenze lokhu, izingalo eziqondile ziphakamisa phezulu - ziholele enye noma ezimbili, eziphansi-ezintathu (ezine noma ezine). Ukunyakaza kwenziwa izikhathi ezinhlanu.

Ukungafani

Indlela kaNorbekov yokwanda okukhulayo iphikisana nabantu abanezifo ezikhukhumezekile ezingqondweni. Ukuzivocavoca kuvunyelwe abesifazane besifazane abakhulelwe kanye nabantu abane-oncology. Ngeke ukwazi ukubhekana nabantu abanezifo ezinzima zesimiso senhliziyo kanye nalabo abaye bahlaselwa isifo sokushaya isifo senhliziyo, nesifo senhliziyo. Ungancoma lezi zivivinyo ezigulini ezinegazi eliphakeme.

Ukuvocavoca kwesifunda esingenhla segcekeni

Indlela kaNorbekov yokwanda okukhulayo iqukethe uchungechunge lwezivivinyo ezingxenyeni ezithile zomzimba womuntu. Qala ngenqubo yezingxenye ezingaphezulu zomgogodla.

Ekuzivocavoca kokuqala, amahlombe aqondiswa phambili, futhi isikhuhlane senziwa sisondelene nesifuba, bese sidonsa esiswini. Ingemuva ifana nomnsalo, futhi amalunga ehlombe ahlala engenamandla. Bese beya emithambekeni emuva. Ikhanda lihanjiswa emuva bese lidilizwa, futhi amahlombe aqondiswa komunye nomunye. Uma uhamba phambili - uphumelele, futhi uphindela emuva - uphume. 15 isondela phambili nangemuva. Ukuvivinywa kunikezwa imizuzwana engu-6.

Isinyathelo esilandelayo siphakamisa futhi sinciphise amahlombe. Uma wenza ukuhamba, ikhanda limi, futhi umgogodla uqondisiwe. Lapho amahlombe ehlehlisa, izandla ziqondiswa phansi ngomzamo, futhi, ngokuphambene, uma uphakamisa amalunga ehlombe, izitho ziphakanyiselwa phezulu.

Ukuze uqhubeke ngezandla zokuzivocavoca usezikhaleni. Ihlombe elilodwa liqondiswa phezulu, kanti elinye libheke phambili. Inhloko ithambekele kancane ehlombe, ehla. Ngesifundo ngasinye, ukuthambekela kwekhanda kufanele kwande. Izenzo ezifanayo kufanele zithathwe ngendlela ehlukile. Ukuphefumula kuyaphazamisa. Izikhathi ezingu-3-6 ekuqondeni ngalunye.

Ukusebenza okulandelayo yizinyathelo zokujikeleza eziyindilinga zezandla. Ukuzivocavoca uqala ukwenza kancane, ngesikhathi ngasinye ukwandisa ukuphakama kokunyakaza. Baphefumula ngokukhululekile, ngaphandle kwemizamo. Yenza izikhathi ezingu-15 kusiqondiso ngasinye.

Ukuhamba okulandelayo ohlelweni lweNorkhovv kuyinto emithambekeni ngakwesobunxele nakwesokudla. Kumele uvuke, izandla zakho zisezikhaleni. Ukugoba ngakwesokudla nokuzama ukuthinta unyawo onyawo ngesandla sokunene, ngokufanayo kuyadingeka ukwenza ukuthambekela ngakwesokunxele. Kulo msebenzi, kunzima ukufinyelela izinyawo, kodwa ukwandisa ngempela ukuguquguquka komgogodla. Kufanele kwenziwe izikhathi ezingu-10 ekuqondeni ngalunye. Ngesikhathi sokunciphisa phansi - ukukhipha, ngenkathi uphakamisela umzimba phezulu - uhumusha.

Ukuzivocavoca for thorax futhi emuva ephansi

Indlela kaNorkhov's yokukhula ekukhuleni kwe-thoracic and lumbar inezivivinyo ezimbili, lezi ziyizi:

• Izitayela phambili. Ukuhamba kuqhutshwa ukuhlezi esihlalweni. Izandla zithatha isihlalo sesihlalo, futhi ikhanda lidonsa esiswini. Ukukhipha umoya - ukugxila phambili, ukuxhuma - ukubuyela esimweni sokuqala. Yenza izimpendulo ezingu-10 zamasekhondi angu-6 ngayinye. Futhi, amathafa abuyele emuva, ezama ukufika emagodini ngemuva kwekhanda.
• Ukujikeleza kwesipili. Emuva nasekhanda kuqondisiwe. Amahlombe, ngesikhathi esifanayo nekhanda, vula ngakwesokudla ekumisekeni, bese wenza izinyathelo zokusakaza, uzama ukuvula amentimitha ambalwa. Ngesikhathi ngasinye senza ukuphindaphinda okungu-5. Ngakho yenza ukuzivocavoca ngakwesobunxele. Ukuphefumula kuyaphazamiseka, ngaphandle kokulibala. Ngalo mzuzu uthathe imizuzwana engu-20 nomzuzwana wokushintshashintsha.

Ngemuva kwalokhu kuhlolwa, uNorkhovv isenziwa esikhwameni nasesikhumeni. Ungakhohlwa ukwenza umsebenzi wokuphefumula.

I-Gymnastics Norbekova: izivivinyo emnyangweni we-lumbosacral

Qhubeka uhlelo lokusebenzisa ukwandisa ukuphakama ukuma. Izembatho zihlukaniswe ububanzi bezandla, izandla ziboshwa bese zihlala ziphikisana nezinso zezinso. Izindwangu zihoxiswa futhi ziseduze. Okokuqala, unyakaza ikhanda eceleni, bese-ke yonke emuva (eduze kwe-arc kuya komkhawulo). Ngaphandle kokuhlehlisa, yenza izinyathelo eziningana zokududuza, lapho kufanele uzame ukuthatha isikhala esiningi ngangokunokwenzeka. Yenza ukuphindaphinda okubili kokubili ngakolunye uhlangothi, kuleso naleso kumele kube nezinsuku ezingu-15. Ukuphefumula ngisho. Amathanga aqondile.

Umsebenzi olandelayo uwenziwa phansi. Amandla aguqa ngamadolo akho bese ehamba phambili kuze kube yilapho umgogodla uvumela ukugoba phansi. Okulandelayo, udinga ukwenza umzamo bese uzama ukuthola esinye isikhala. Okufanelekile, udinga ukuthinta impumulo yamadolo akho, futhi esikhathini esizayo - umgudu.

Inqubo kaNorkhov for the spine iyaqhubeka iguqula emuva ngezingalo ezikhishwe. Iminwe ingena ngemvume. Ukuzivocavoca kwenza ukuma. Izingibe zifakwa ebubanzi bamahlombe, futhi amadolo aqondisa. Ukuphefumula kuyaphazamisa. Lapha umthwalo uya kuwo wonke umgogodla.

Ukuzivocavoca okulandelayo kuzobe kuphazamisa izinhlangothi ngezandla zakho phezulu. Zonke izenzo zikhiqiza ukuma. Imisindo namahlombe kukhona ezingeni elifanayo. Ukuzivocavoca kwenziwa njengeyaphambilini, kodwa kuphela ezinhlangothini ezilungile nangakwesobunxele.

Le nkimbinkimbi iyaqhubeka nokuhamba kwayo ngezandla zayo phezulu. Ngezindleko "eziyisikhombisa" udinga ukujika ngakwesokudla uphinde ufinyelele phezulu, futhi wenze okufanayo ngakwesobunxele.

Ukuzivocavoca okulandelayo kuyoba yizintambo zomgwaqo ohlangothini olunye ngokushintshana komunye. I-elbow kwesokunxele iyakhuphuka, futhi kwesokudla igxila phansi. Izindwangu zenza umjikelezo futhi ziqhubekele ngakwesokudla, zingene lapho usebenza ngemuva. Umbono kufanele uqondiswe esihlahleni bese uhamba ngemuva. Ukuzivocavoca kuphindwe izikhathi ezingu-6. Ukuhlukunyezwa kwakha ukuguquguquka komgogodla.

Ukunyakaza okulandelayo kwenziwa ukuhlala phansi. Imivimbo ihlukanisiwe ezinhlangothini. Izintende zibeka esifubeni bese uzama ukufinyelela emadolweni afanele nehlombe elifanele. Okufanayo kwenziwa ngakwesobunxele. Bese baxhomeke phansi phansi ngamagxa amabili. Ngesikhathi sokuzivocavoca, imisipha yehlombe ishintshwe ngangokunokwenzeka. Esikhathini esizayo, kubalulekile ukwenza izinyathelo ezifanayo ukuze ihlombe lizama ukufinyelela ezinzwaneni. Esiqondeni ngasinye - izikhathi ezingu-10.

Umthwalo owengeziwe

Akuzange kubonakaliswe indlela yokusebenza ka-Norbekov esebenzayo. Ukuzivocavoca kufanele kwenziwe ngokuhambisana nazo zonke izincomo zomlobi, kuphela kulokhu ungafinyelela umphumela oyifunayo.

Ngaphezu kokunyakaza okuyisisekelo, le nkimbinkimbi ihlanganisa okungeziwe:

• Imidlalo yokuhambisa. Kufanele kwenziwe kabili ngeliviki amahora angu-1-2.
• Ukugijima. Izikhathi ezine ngesonto futhi hhayi ngaphansi kuka-3 km.
• Ihla ngezintambo zokudlula. Kabili ngosuku ngemaminithi amathathu.
• Induku yokuzivocavoca ngemuva kwamahlombe. Imisindvo - ebubanzi bemisipha yehlombe. Benza ama-slopes angu-25-50 kusiqondiso ngasinye.
• URazvoroty enenduku yokuzivocavoca emahlombe akhe. Ukuzivocavoca kwenziwa nge-amplitude enkulu, izikhathi ezingu- 25-50 ngakwesobunxele nangakwesokudla.
• Izindwangu ngenduku yokuzivocavoca ngemuva kwamahlombe ngesikhathi ehlezi. Inombolo yeziphindaphindiwe izikhathi ezingu-50.
• I-Razvoroty enenduku yokuzivocavoca ngemuva kwamahlombe asuka endaweni yokuhlala. Inombolo ephakanyisiwe yokunyakaza kwesinye isiqondiso ngama-25-50.
• Uhlezi esihlalweni esiphansi. Ukuxhuma ama-brushes ngemuva kwekhanda, futhi izingxube ze-elbow kufanele zisakaze eceleni. Igobho elifanele kufanele lihlose ibhande lesobunxele, ne-elbow kwesokunxele ngomlenze wesokudla. Inombolo yeziphindaphindiwe izikhathi ezingu-25-50 kusiqondiso ngasinye.

Uma ungaphelelwa ukukhathala uma wenza izikhathi ezingu-50, kufanele wenze amaqoqo amabili izikhathi ezingu-50.

Amathiphu omlobi

Ngaphambi kokuba uqale ukusebenzisa indlela kaNorkhovv yokukhulisa ukukhula, kufanele ufunde ngokucophelela zonke izincomo zombhali. Azikho eziningi kakhulu, futhi zibukeka kanje:

• Nika umzimba umthwalo kancane kancane emva kwezinsuku ezingu-3-4 zokuqeqesha zama ukuhlola amakhono abo.
• Phakathi nokusebenza kinkimbinkimbi, ungaxhumani ne-whiners namabhomu.
• Uma ukuzivocavoca ungakhulumi futhi ungaphazanyiswa.
• Zonke ukunyakaza zenziwa kahle ngaphansi komculo wokuzindla okhanyayo.
• Awukwazi ukusebenzisa ngokuzenzakalelayo ngokuzenzakalelayo, umgomo lowo muntu ofuna ukufezekisa kufanele uphendule ekhanda lakho.
• Ungaqala ukuzivocavoca ngekhanda ekhanda, awukwazi ukukhipha isikhathi eside ngesikhathi sokuvivinya umzimba.
• Ungalutholi ekilasini, ukulala lapha akumukeleki.
• Ukungabi nalutho ukungabikho kwamakilasi ahlotshaniswa nobuvila nokungabi namusa.
• Awukwazi ukwenza inkimbinkimbi esimweni sokukhathala nendlala.

Emasontweni amabili okuqala wokudla, usawoti kufanele ususwe. Lokhu kwenziwa ukuqinisekisa ukuthi umzimba ubuyisela ukungabi khona kasawoti ekufakweni kwamalungu. Phakathi nalesi sikhathi, kufanele ushiye inyama, isinkwa, ubisi nemikhiqizo yobisi evutshiwe. Ekudleni ushiye uju, amantongomane, imifino nezithelo, okusanhlamvu.

Kubalulekile ukuphikelela emgomweni, ukhethe isikhathi lapho umzimba kufanele "ukhule khona".

Into ebaluleke kakhulu ekwenzeni isisindo sokuzivocavoca ukwandisa ukukhula kuyinto evamile. Kumelwe kwenziwe okungenani kanye ngosuku ngehora elilodwa.

Impendulo endleleni

Akuzange kubonakaliswe indlela yokusebenza ka-Norbekov esebenzayo. Inothi lokubuyekezwa ukuthi imiphumela ngemva kokusebenza kwayo ihle kakhulu. Abantu bathi ngezikhathi ezivamile, ukwanda kokukhula kubonakala emasontweni amabili (kusuka ku-2.5 cm). Labo abangazange bakhule besazi ukuthi ama-gymnastics abanikeze ukuguquguquka, basusa izinhlungu ngemuva nangesikhumba. Ukuthuthukiswa kwenhlalakahle jikelele. Ugcizelela umzimba wonke. Inhliziyo yangaphakathi iyasiza kakhulu, ngaphandle kokuba umphumela uba kubi nakakhulu. Kuphawulwe ukuthi uma kungekho miphumela phakathi nenyanga, usadinga ukuqhubeka ufunda.

Kukhona abantu abangalungile ngazo zonke izindlela zikaNorkhovv. Babona incazelo emibili kubo. Bathi zonke izitatimende ezincwadini ziyize. Thatha nabo emaceleni.

Njengomthetho, ukubuyekezwa okungalungile kushiywe ngabantu abajwayele indlela yokusebenzisa le ncwadi futhi abangazange bayisebenzise ekuphileni.

I-Norbekov: ukushaja ne-articular complex

Umphumela omuhle wokwelula umgogodla ukunyakaza okuhlangene okwenziwe umbhali. Bakha umsebenzi we-vertebral system kanye nomsebenzi wamalungu. Umthelela omuhle emzimbeni. Qinisekisa ukuzivikela komzimba.

Ukuzivocavoca okuhlangene usebenzisa indlela yeNorbekov kuhloswe ekwandiseni ukuhamba kwamathambo emasipha kanye nokuqinisa izicubu zesishukela. Usizo lokulawula umzimba wakho. Ukukhulula izifo zamalungu kanye nomgogodla.

Ubani ongafuni ukuhlanganyela kulezi zindlela, angenza nje ukushaja kuNorkhov ekuseni. Bathi linikeza icala elikhulu lamandla namandla. Ithuthukisa ukuguquguquka kwamajoyina, iqinisa umgogodla, ithuthukise umsebenzi wezitho zangaphakathi.

Imfihlo eyinhloko yazo yonke imisebenzi kaNorkhov isimiso esihle, esiza ukufezekisa impumelelo lapho kwenziwa ukunyakaza. Futhi, ngesikhathi somkhuba, akufanele ukhohlwe ngomgomo, ngoba nguye onika isimo sengqondo sengqondo ukuze afinyelele imiphumela.