The unique technique of Dr. Sergei Mikhailovich Bubnovsky has gained many female and male fans of different ages. He developed exercises that allow you to lose excess weight in the abdomen and other parts of the body without the use of pharmacological drugs.
But this is not his only innovation. Initially, the doctor was known for his unconventional approaches to getting rid of bone and muscle diseases. Let's take a closer look at Dr. Bubnovsky's approach and study exercises for losing weight in the abdomen and sides, from the famous aesculapian.
Abdominal massage with a round stick
I.P. sitting on the edge of a chair or even standing, bending your body forward, preferably after a shower (wet body), massage your stomach with a stick, holding it by the ends, from bottom to top. At the same time, you can massage your buttocks and lower back. From one to five minutes.
This massage can be classified as a hard kneading. In this case, fatty rolls are felt on the abdomen, they are painful when kneaded. There is no danger from such a massage. Overcome the pain, what can you do.
It is better to perform it after a shower or by rubbing any anti-cellulite cream into the skin of the abdomen. Combine this massage with the previous exercise and get rid of the “hanging” belly, or “mirror disease”.
Posture Exercises
The recovery complex from Dr. Bubnovsky includes exercises for posture. They help straighten your back, strengthen your skeleton and muscle tissue.
- The first exercise is “tree”. If you have a sedentary lifestyle, you need to do it every hour. Stand against the wall, press your back and heels tightly against it. Tighten your buttocks and abdominal muscles. Raise your arms up and stretch as hard as you can. Next, this exercise is performed without support from the wall.
- The following exercise will allow you to wake up and fill your body with vigor . Immediately after waking up, lie on your back on a hard surface and place a soccer ball under your back. The neck should be stretched and tense at this time. You must remain in this position for at least 10 seconds. In the future – 30 seconds.
Lying crunches
I.P. lying on your back, legs bent at the knees, lying on a chair (sofa). The palms are pressed to the ears, the elbows are turned to the sides. Bend your torso while exhaling “Ha-a,” trying to touch your elbows to your knees. The minimum requirement is to lift your shoulder blades off the floor. From 20 to 50 repetitions in one series, more is possible.
The exercise is completely safe, but requires the synchronization of bending the torso and exhaling “Ha-a”. The effect becomes noticeable when you manage to do 50 repetitions in a row. A slight delay at full flexion enhances the effect of this exercise. At the same time, try to pull in your stomach.
Rocking chair
This exercise is aimed at physically trained athletes, as it requires great endurance from the abdominal muscles and good coordination.
Unlike previous exercises for the abdominal muscles, when performing this exercise there is almost no breathing (1 exhalation for 4-6 movements), which in itself is a difficult condition. At the same time, the oblique abdominal muscles (waist) are perfectly activated. In fact, this exercise refers to strength aerobics, since the effect is achieved only with a large number of repetitions of the movements performed in the same rhythm.
I.P. lying on the floor on your back. Palms pressed to ears. Alternately touching the elbows to the knees crosswise. In this case, the knee of the bent leg must be pressed as close as possible to the stomach, and the second leg must be simultaneously straightened along the floor, but without touching it. Perform 10–20 repetitions on each side
Main indications: all chronic diseases of the gastrointestinal tract from chronic gastroduodenitis to chronic colitis, biliary dyskinesia, decreased intestinal motility.
The exercise should be performed for osteochondrosis of the thoracic spine. The exercise is also useful for diseases of the pelvic floor (prostatitis in men, endometriosis in women).
Ball ride
I.P. lying on the floor. Place a ball (basketball, football, volleyball) under your stomach. Roll on the ball clockwise (from right to left, from bottom to top), that is, over the entire surface of the abdomen - 5-10 circles. In the morning or evening, always on an empty stomach, after drinking at least a glass of water.
This is one of the best types of visceral massage for biliary dyskinesia, intestinal atony (Crohn's disease) and constipation. It has a good cosmetic effect for a large belly, toning the abdominal muscles.
It is not recommended for hemorrhoids and prolapse of internal organs and in the acute stage of pyelonephritis.
Contraindications: liver diseases in the acute and subacute stages (hepatitis, cirrhosis), conditions after appendectomy, cholecystectomy (first 6 months), urolithiasis and cholelithiasis in the acute and subacute stages.
This exercise can also be classified as a type of hard massage, or kneading, which is again quite painful, but safe.
Listen to authority.
Dr. Sergei Bubnovsky is the author of a unique method of treating the spine and joints - kinesitherapy.
While serving in the army, Bubnovsky was involved in a serious accident. He spent 12 days in a coma, after which he moved only on crutches and experienced terrible pain throughout his body.
Unable to come to terms with the fate of a disabled person, Sergei Bubnovsky decided to defeat the disease at all costs. This required special knowledge, so the young man entered medical school and took up sports.
He tested all treatment methods on himself, drawing conclusions and refining the techniques. In his second year, he began helping people who had lost all hope of recovery.
After graduating from the institute, Bubnovsky began medical practice. Among his patients are many celebrities, Olympic champions, and athletes. More than 100 centers have been opened all over the world, working according to the author’s methodology.
Half-plough
I.P. lying on your back, holding onto a stationary support with straight arms. Raising your legs (straight or slightly bent at the knees) to a level of 90° or more (towards the floor), trying to touch the fixed support with your feet. It is advisable not to touch the floor with your heels when lowering your legs.
Raising and lowering your legs while exhaling “Ha-a.” Breathe like a locomotive. Don't think about inhaling, it will happen automatically. Perform the exercise from 10 to 20 repetitions in one series. A larger number is allowed, but without fanaticism. The main indicator of the adequacy of the exercise is the appearance of a burning sensation in the abdominal muscles.
The main indication for this exercise is osteochondrosis of the spine, including those with herniated discs. Exercise improves intestinal motility and blood circulation in internal organs.
Absolute contraindications: hernia of the white line of the abdomen, umbilical or inguinal hernia.
Relative contraindications: acute pain in the lumbar spine, hemorrhoids in the acute or subacute stages, uterine prolapse.
The exercise requires increased effort when raising and lowering your legs. Without mastering this breathing, it is better to postpone the exercise.
Table of contents:
- Bubnovsky for weight loss: technique
- Losing weight at home with Bubnovsky without problems
- Exercises for the adaptive complex
- Bubnovsky exercises for beautiful posture
- Exercise for losing belly fat from Bubnovsky
- Bubnovsky's weight loss exercises: reviews
Sergey Bubnovsky is a popular doctor whose main influence extends to the treatment of bone and muscle diseases using non-standard approaches.
Using his personal vision of the problem, he was able to create his own set of exercises aimed at weight correction. The creator of the method himself is confident that losing weight is one of the main stages on the path to your own health. And the point here is not only the unpleasant appearance, which most often develops in overweight people, but also multiple health problems. Human organs are the first to be at risk; excess weight puts the greatest pressure on them.
It is this problem that Dr. Bubnovsky is struggling with; he is sure that one of the main reasons for the accumulation of excess weight is the lack of mobility of most people. His exercises are primarily aimed at combating disorders of the musculoskeletal system. With the help of his special gymnastics, Bubnovsky guarantees his clients to get rid of excess weight once and for all.
The uniqueness of this gymnastics is that it has a preparatory stage in its complex. It is very important for especially overweight people who find it difficult to immediately move directly to training. After all, our task is not just to load the body with hard training, but to use it for good.
By studying and trusting Bubnovsky’s instructions, you can not only return elasticity and grace to your body, but also restore its former flexibility, improve posture and strengthen muscle tissue.
Pelvic twist
Exercise for the oblique abdominal muscles (waist). It is an excellent prevention of osteochondrosis of the lumbar spine, as it improves the mobility of the spinal column in the lumbar region. Targeted at physically fit people. Performed at a slow pace.
I.P. lying on your back, arms to the sides, legs bent. Lower your legs left and right until your knees touch the floor. Try not to lift your palms and shoulder blades off the floor. 10 to 20 repetitions in each direction. Perform each movement while exhaling “Ha-a.” A cracking sound in the lumbar region during the first 3-4 movements is allowed.
Contraindications:
- liver diseases in the acute and subacute stages (hepatitis, cirrhosis), conditions after appendectomy, cholecystectomy (first 6 months), urolithiasis and cholelithiasis in the acute and subacute stages;
- hernia (linea alba, umbilical or inguinal).
Contraindications
Kinesitherapy, although it brings great benefits to the body, has a number of contraindications. Physical exercises according to Dr. Bubnovsky require active muscle work, directly affect ligaments and bones, which negatively affects the body in the presence of certain diseases. Gymnastics has the following contraindications:
- period of pregnancy and lactation;
- cirrhosis of the liver;
- hernia;
- chronic and acute diseases of the heart and blood vessels;
- hepatitis B, C, G;
- rehabilitation period after operations, severe injuries.
Riveting
The exercise is aimed at physically fit people. Only complete synchronization of exhalation and lifting of the legs allows you to perform this exercise correctly. A very effective exercise that allows you to develop excellent control of the muscles of the entire torso.
I.P. lying on your back. Hands straight behind the head. As you exhale “Ha-a,” bend your torso, trying to touch your straight legs with your straight arms. Up to 20 repetitions.
Contraindications: hernias (linea alba, umbilical or inguinal), pelvic organ prolapse (ptosis).
Press traction
The exercise is complicated by the need to independently attach the simulator to the legs and a fixed support (FBS) and choose a suitable place in the house. Additional leg cuffs with a carabiner or rubber bandages are needed. The technique of performing the exercise itself is quite simple.
I.P. lying on the floor, holding the NOP with outstretched arms. Simultaneous thrust to the abdomen with the thighs of a simulator, one end attached to the lower third of the legs, the other to the upper point of the lower leg. Perform at least 20 repetitions
Perfectly tightens the lower abdomen. For osteochondrosis of the lumbar spine, it helps to get rid of acute and chronic back pain.
The essence and benefits of Bubnovsky’s technique
Gymnastics not only relieves excess weight, but also helps to cope with pain in the back, arms, and legs. Dr. Bubnovsky's exercises are based on kinesitherapy: its essence is to develop important muscle groups to improve blood circulation. A side effect of this exercise is fat burning. Exercises for losing belly fat according to Dr. Bubnovsky have many beneficial properties:
- Weight loss. Excess fat tissue in the body is a direct threat to health, leading to a number of dangerous diseases.
- Figure correction. Bubnovsky's health-improving gymnastics will help improve the appearance of the body. Exercises help tighten your stomach, get rid of sagging back and sides.
- Improved blood supply. Complex exercises are also aimed at working muscles. Blood flow is facilitated and overall endurance increases.
- Pain relief. Gymnastics affects the joints, strengthening them and relieving discomfort caused by diseases.
Doctor's advice
For gymnastics to be as effective as possible, it is best to combine it with other useful practices. You should refrain from drinking alcoholic beverages, unhealthy and very fatty foods, and smoking. Regularity of exercise is also important: this way you will be able to consolidate the effect of Bubnovsky’s exercises and quickly achieve results noticeable to the naked eye. The doctor gives the following advice:
- harden your body, take a cold shower in the morning;
- drink more fluids;
- regularly visit the bathhouse or sauna;
- walk without shoes more often;
- walk and swim as much as possible;
- do gymnastics daily.
Video clip
When performing this exercise, the muscles of the upper limbs (shoulders, pectoral muscles) and, of course, the abdominal muscles are involved.
Exercise only for physically fit people. The main mistake is arching the lumbar spine when returning to IP. It is better to start with incomplete extension of the torso.
I.P. standing on your knees, resting your hands on the handles of the roller. Extension of the torso until the stomach touches the floor, arms straight, and full reverse bending until returning to the starting position. The number of repetitions is from 10 to 20, more is allowed. Two exhalations during the process of extension and flexion of the torso.
After performing the exercise for the first time or after a long break, you can feel a “sheet of plywood” in your stomach. This shouldn't be a deterrent. One of the best exercises for stretching the deep muscles of the spine.
Contraindications: hernias (linea alba, umbilical or inguinal), pelvic organ prolapse (ptosis), hemorrhoids in the acute or subacute phase.
