Many people are looking for information about Bubnovsky 's gymnastics for the neck. The fact is that there is no separate complex for this department of the spine - this is only part of the joint joint gymnastics developed by the famous doctor. This gymnastics is very simple and accessible to almost everyone, it does not take much time, and most importantly - it gives real results.
Charge for Bubnovsky for the neck: general
Ideally, all exercises Dr. Bubnovsky recommended to perform using a special simulator, which can be purchased at a specialized center. However, if for some reason you do not want or can not buy a simulator, you can find an alternative method for doing such exercises.
The very technique of the doctor is called "kinesitherapy", or motor therapy. Treatment is due to the healing power of movements. The technique allows you to heal not only the joints and ligaments, but also the internal organs, because the organism is a single connected complex.
And nevertheless the main direction is a treatment of back pain, which the simulator is doing very well. Exercises for the neck according to Bubnovsky are included in this full complex.
Doctor Bubnovsky: gymnastics for the neck
In the system offered by Bubnovsky, the neck heals in the first place, because the whole complex is designed to promote and heal joints and ligaments from top to bottom. There are also special videos that clearly help to get acquainted with the doctor's system. Bubnovsky warns - muscles can ache after classes! To this you need to be ready. After training, it would be good to go to a bath, sauna or take a cold bath to relieve swelling of the joints. They inevitably arise after a long rest at the transition to training.
- Legs are straight, sitting on the floor (you can use a special bench), rest on the simulator, hands hold the bar. Do the deepest inclines forward with straight hands, and when moving the body back, bend the elbows and pull the bar over. Put your hands at a convenient distance (this is a narrow grip, and the reverse, and wide - it's better to change the location of the hands). Do not forget to take your shoulder blades. Exhalation - when pulling the handle to the chest. You need to do 10-12 repetitions. Weight should be easy, accessible for lifting.
- As a replacement, Dr. Bubnovsky recommends the use of classical pull-ups with different grasp - then from narrow, then with wide, then with classical, then with the opposite. Many girls do not know how to perform this exercise, but you can try to learn by choosing a low horizontal bar and pulling yourself up from already slightly bent hands (in a standing position on the ground).
- Another substitute is the use of an expander, which many families have been lying around somewhere in the mezzanine since Soviet times. They (one or two expanders) need to be fixed high enough and perform the exercises as well as it would be done on the simulator. Depending on your training, you can fix from 1 to 5 gum, the less - the easier.
It is difficult to say that this exercise affects only the neck - it extends the entire spine, helping to relax the muscles and nerves of the back, which allows to achieve a complex effect. However, for the neck, all options are incredibly useful. Full complex you can see in the video. It is recommended to perform it exactly as recommended by the developer of the system. Do not forget that in any training the first thing that affects efficiency is the regularity of training. Be strictly on schedule, and you will achieve results very quickly.