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.
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).
Bubnovsky’s exercises for losing belly fat
Complex exercises recommended by a doctor provide a comprehensive effect on the body. The course of chronic diseases of the muscles, back and joints is alleviated. The skin smoothes out and becomes more elastic. Blood circulation improves, the functioning of the heart and blood vessels is stabilized.
Big belly
The starting position for the exercise is lying on your back, legs bent 90° at the knee joint. The patient’s task is to retract the abdomen to the limit, followed by complete relaxation of the muscles. You need to repeat the movement 40-50 times. Gymnastics is aimed at working with the diaphragm and the muscles of the abdominal region.
Before performing exercises (4-5 hours before), you should drink 2-3 liters of liquid to flush your stomach. This exercise is suitable for preventing constipation and hemorrhoids. It is best to exercise in the morning on an empty stomach.
Abdominal massage with a round stick
The exercise is a hard warm-up and is performed after visiting a sauna, steam bath, contrast shower or applying anti-cellulite cream. Starting position – sitting on a chair, the torso is vertical, the back is straight. The massage should be carried out with a large round stick, firmly held in the palms of your hands. Movements are strictly vertical from the diaphragm to the lower abdomen and back.
During execution, painful sensations may occur. This is due to the fact that the stick touches sensitive fat pads. The warm-up itself is aimed at increasing the efficiency of fat burning and improving blood supply to the abdominal area. Exercise helps get rid of sagging abdominal skin, tighten it and give it a more attractive shape.
Lying crunches
Starting position – lying on your back, the spine is straightened as much as possible and completely touches the floor; arms are bent at the elbows, spread to the sides. The body is lifted while exhaling. The task is to rise, turn your torso and touch your knee with your elbow. The exercise includes 2-3 sets of 30-40 quick repetitions with a break of 50-60 seconds.
Ball ride
Gymnastics is performed using a basketball or soccer ball, which should be placed under the body. The technique is to roll the entire surface of the abdomen clockwise on the ball. In one approach you need to do 5-10 such “circles”. Warm-up replaces a full-fledged visceral massage of the abdominal area.
Gymnastics with a ball is indicated for diseases of the biliary tract, persistent constipation, and intestinal atony. Warm-up helps relieve pain associated with diseases and partially get rid of their main symptoms. There are a number of contraindications:
- haemorrhoids;
- organ prolapse;
- acute pyelonephritis;
- viral hepatitis, cirrhosis;
- cholelithiasis.
Half-plough
Performed from the starting position lying on your back. Hands are brought together behind the head, held on to a fixed support or pressed by an assistant. Straightened legs rise as you exhale, the thigh presses to the stomach. Classes will help with diseases of the spine (osteochondrosis, herniated discs), improve intestinal motility, blood circulation of the abdominal organs. Before performing it, you should give up nicotine and alcohol. Contraindications include:
- inguinal hernia;
- hernia of the white line of the abdomen;
- haemorrhoids;
- constant pain in the lower back.
Pelvic twist
Warm-up begins from a supine position. Your arms should be spread to the sides, your legs bent at the knees, and pulled towards your stomach. Gymnastics promotes weight loss, improves spinal mobility, and is recognized as an effective prevention of osteochondrosis. The exercise is performed at a slow pace: the legs are bent to the side, the knee almost touches the floor. It is recommended to do 2-3 sets of 10-20 repetitions. Key contraindications:
- acute liver diseases;
- all types of hernia.
Riveting
Exercises for weight loss begin from the starting position: lying on your back, legs straightened, arms extended behind your head. Lifting of the limbs is carried out simultaneously and sharply while exhaling until the palms touch the feet. It is advisable not to lift your head off the floor. Only one approach of 15-20 repetitions is done. Such physical activity is useful for increasing endurance and improving muscle control. Gymnastics is contraindicated for diseases:
- herniated discs;
- hernia of the white line of the abdomen.
Press traction
Exercises with an elastic band according to Bubnovsky tighten the lower abdomen and relieve back pain caused by chronic diseases. To perform this, the legs should be attached with an expander (or any elastic cable) to a fixed support. The knees are pulled up to the chest 20-25 times. You can do 1-2 more approaches with breaks of 1-2 minutes.
Video clip
When performing, the upper muscles of the shoulder girdle and abs are involved. It is important not to arch your back, keep it constantly straight. Gymnastics is performed from the starting position: standing on your knees, arms placed perpendicular to the body, firmly holding the roller. Trying to keep your back straight, your arms are brought forward, your body is straightened, your chest touches the floor. Warm-up is indicated for use in diseases:
- osteochondrosis;
- pain in arm muscles.
Rocking chair
The weight loss exercise begins from a position lying on your back, arms bent at the elbows, clasped behind the head. The torso rises strictly as you exhale, one leg bends and is pulled towards the stomach. Your back should be kept straight. The shoulder girdle turns towards the bent leg, the elbow touches the knee. Do 15-20 repetitions in both directions, 1-2 approaches. The exercise is indicated for osteochondrosis of the thoracic spine.
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.
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.
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.
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.
Kinesitherapy from Bubnovsky
Sergei Mikhailovich founded modern kinesitherapy, which literally translates as “movement treatment.” The method is based on an in-depth diagnosis of all the patient’s problems, research of his condition and selection of an individual training system. Anyone can receive qualified assistance at the Bubnovsky center. In an outpatient setting, the medical staff teaches patients all the movements that help restore the functioning of the musculoskeletal system.
Special gymnastics helps:
- restore muscle tone;
- get rid of joint pain;
- strengthen the skeleton and muscles;
- straighten your posture;
- go through the rehabilitation period faster after complex operations;
- restore health and mobility to the spine;
- get rid of excess weight.
In addition to the fact that you can practice according to Bubnovsky using simple improvised means, the doctor is the inventor of a special multifunctional simulator on which a wide variety of exercises are performed.
Each patient must strictly follow the doctor’s recommendations so as not to harm themselves, since recovery from different injuries requires different approaches.
