Norbekova chidobi yaikura: kurovedza. Norbekov Mirzakarim Sanakulovich

Havasi vose kufara kukura kwake. Zvinofungidzirwa kuti vanhu vachikura makore 20, asi Norbekova Nzira yaikura zvachose rinoramba nokusatya ichi. Rinopa mukana wose kuti wakakwidzwa, pasinei nezera uye vasikana. Chinhu chikuru - regai kuva simbe uye kuita maekisesaizi nguva dzose.

Biography Norbekova

Mirzakarim Sanakulovich Norbekov chinhu academician, chiremba wepfungwa uye uzivi mune zvokurapa. It ane nhengo dzakawanda Russian uye dzimwe zvikoro. Asi iye munyori, mifananidzo, mutambi, yokudhirowa, mufambi uye muridzi dema Karate bhandi. Created nokuda muzvizhinji yokurovedza-kuvandudza unyanzvi.

Mirzakarim Norbekov akaberekwa November 17, 1957 mumusha Farhad (Uzbekistan). Ndakakurira mumhuri kumaruwa uko, mukuwedzera kwaari, kwaiva zvakawanda vana vatanhatu. Vabereki vane pauduku akamudzidzisa kushanda. Somwana, iye akaramba aishanda musango donje pamwe nevamwe vana.

Sezvo pauduku Mirzakarim Norbekov yakawanda yokuverenga uye kudhirowa, achisarudza nharaunda uye nyika mapatani. Muna 1975 akatorwa kuhondo. Kamwe, kana akanga ari pabasa, akanga akavingwa nevamwe vaviri, uyo zvino kurwa rakamuka. Vakatadza kurova Norbekova. Zuva rakatevera vakatumidza kubatsira mamwe shamwari shanu. Kurwa haana Norbekova chirema. ezvinhu akadaro haana kuwirirana naye, uye akatanga kuvandudza Mirzakarim kuzvigadzirisa. Akadzidza mitemo inokosha zvakasikwa, zvingangoita muviri wake uye ndisimbise ukama pakati pfungwa uye physiology.

Muna 1982, munyori akasvika Andijan Institute of Cotton, uyo akapedza kudzidza aine dhigirii agronomy. Panguva iyoyowo zvaaidzidza Karate, apo iye akawana munhu mutema bhandi, uye akatanga kudzidzisa vamwe. Pano, munyori hwapedyo kwete chete muviri asi kukura pakunamata. Nokukurumidza, anosika nzira yake zvokuporesa, riri kuva yakakurumbira, kutanga Uzbekistan, uye gare gare Russia.

Munguva 90s M. S. Norbekov vakatamira Moscow. Kunoita ayo utano muzinda pachake nezvinodiwa European. Achishingaira anoitisa misangano uye anodzidzisa guru uye nedzimwe kumatunhu Russia.

Muna 1998 iye rinovhura "Institute dzevanhu kuporesa", raisanganisira vanenge chiuru vanhu pazuva. Mumwe kudzidzisa kosi inoitwa pasi pokudzora Mirzakarim Sanakulovich kuti havana kurega kudzidza.

Mirzakarim Sanakulovich Norbekov (munyori webhuku dzakakurumbira chaizvo uye handiregi kubhadharisa vanhu vane simba uye kufara) anofamba zvizhinji. Kuramba kutanga pezvavao nezvavakambosangana nzira. Zvinenge zvose zivo yavo kuudza vanhu vachiedza Norbekov. Books saka rinobudisa, kuti utano michina nyore.

Mirzakarim Sanakulovich akasika centre wake, inova chete sangano kushanda vachimiririra pamutemo Nobekova.

Zvinoumba kukura unyanzvi

Tikafunga nzira dzakawanda, akasikwa kubudikidza munyori, inotaura Norbekova nzira kuwedzera kukura. zviitwa ava chete chikamu nedzimwe utano yakaoma. Vanobvumira vanoita kukura nokuda 2-10 cm. Mugumisiro anouya pashure vhiki dzose tsika.

kukura kuwedzera imhaka kuwedzera elasticity ari intervertebral discs, uyewo nokuda kuwedzera shwashwa rinenge riri nzvimbo pakati vertebrae uye kunoguma atsamwa mapfupa refu.

Apedza kunzwisisa kurovedza nokuda mumwe nomuzongoza vanofanira vawanezve mweya wake. Kuti aite izvi, simudza maoko Achinanga - mweya kamwe kana kaviri, akarinyika - Exhale (matatu kana mana). Movement anoita kashanu.

Contraindications

Norbekova chidobi yaikura contraindicated vanhu vane zvakakomba zvepfungwa vari pamutemo. Wairambidza chiitwa kuvakadzi vane mimba uye vanhu vane kenza. Haugoni kubata nevanhu kwazvo zvirwere kumwoyo uye vaya sitiroko, mwoyo kurwisa uye ane mwoyo urema. Regai vanokurudzira kurovedza izvi varwere vane BP.

Gymnastics nokuti rokumusoro pafudzi nzvimbo shure

Norbekova chidobi kuwedzera kukura rine dzakatevedzana kurovedza dzakananga nhengo dzemuviri. Kutanga unyanzvi kuti pamusoro nomuzongoza.

In wokutanga muviri, mapfudzi rinotungamirirwa mberi, uye chirebvu pedyo chipfuva, uye ipapo aizosvika mudumbu. The musana wakafanana nowenyika uta, uye nepfudzi majoini vari immobile. Zvadaro kudzokera mawere. Head SWEDERA kudzura shure uye pasi, uye mapfudzi kunoitwa mumwe. Kana ichifambira mberi - exhale, uye kana vachikotama shure - fema. 15 Nzira nokuku. On yechiitwa kupiwa 6 seconds.

Chinotevera ndechokuti kumutswa richikwidibira mapendekete ako. Kana musoro sangano iri mira, uye nomuzongoza iri anombotwasanudza. Kana kutura pamapfudzi, maoko ane simba rinotungamirirwa pasi, ndiEzekieri, pamwe kuwedzera pamapfudzi mapfundo vanofanira kusimuka.

Kuramba ruoko muchiitwa vane panguva vazvo. Mumwe ruoko chinotungamirwa mudenga uye mumwe ari negwara. The musoro tilted zvishoma rakananga pamafudzi kuuya pasi. Ose basa musoro kurereka anofanira akawedzera. Matanho Similar zvinofanira kutorwa kumhiri. Kufema kuri zvemasanga. 3-6 nguva imwe neimwe divi.

Rinotevera muviri mumwe raundi rotational sangano maoko. Exercise zvishoma nezvishoma kutanga kuita, mumwe nguva pakukoka kuwanda inofamba. Fema akasununguka, effortlessly. Kuita 15 nguva imwe neimwe divi.

Zvinotevera anodudzira kuti Norbekova gadziriro tilted kuruboshwe uye zvakarurama. Unofanira kusimuka, maoko ari kumativi ake. Kusendama kurudyi uye kuedza kubata tsoka dzenyu noruoko rwenyu rworudyi, nebandauko rorudyi, yakafanana zvinofanira kuitwa tilts kurutivi rworuboshwe. In pachiitwa ichi, zvakaoma kusvika kutsoka, asi chaizvoizvo kuwedzera mukana wokushandiswa yacho nomuzongoza. Zvinofanira kuitwa 10 nguva imwe neimwe divi. Panguva kuteura pasi - exhale apo nokusimudza muviri kumusoro - mweya.

Muchiitwa panguva dhipatimendi muchipfuva uye ezasi shure

Norbekova chidobi kuwedzera kukura thoracal uye lumbar nomuzongoza rinoumbwa kurovedza maviri:

• Akotamire mberi. Kufamba paaiva akagara pachigaro. Hands kutaba uye cheya chigaro, ndikadzura musoro wake dumbu rake. Exhale - vanosendamira mberi, fema - kudzokera yokutanga chinzvimbo. Ita 10 repetitions 6 mumasekonzi nerimwe. Also vanoita akatsivama pamusoro shure kuedza kusvika kusvikira nape ari magaro.
• Vachishandisa kutenderera nomuzongoza. Back uye musoro ngaatarire. Pamapfudzi pamwe musoro wake akatendeukira kurudyi kusvikira anomira, uye ipapo kuita vibrational inofamba, kuedza kutsausa masendimita mashomanana zvikuru. At ose dzoro kuita 5 reps. Saka ita zviitwa kuruboshwe. Kufema kuri zvemasanga, pasina chinhu sokunonoka. Uyewo wakavhomorwa kure uye 20 nemasekonzi pamusoro rechipiri oscillations.

Zvadaro Norbekovu maekisesaizi kunoita lumbar nharaunda uye sacrum. Musakanganwa kuita kufema Workout.

Norbekova muviri: muchiitwa pamusoro lumbosacral

Ramba kwegadziriro zviitwa kuwedzera yenyu yakakwirira yakamira. Makumbo - fudzi upamhi, ruoko vakarumanisa uye abut ari renal nharaunda. Musana uye emaoko vari pedyo nepedyo. First tilted kurutivi musoro, uye ipapo yose musana (kusvika panogumira chinhu chakakombama). Pasina yokumbozorora, kuita zvishoma vibrational kumonyanisa izvo vanofanira kuedza andobata nzvimbo rukuru sezvinobvira. Ita 2 anodzokorora rimwe uye rimwe divi neimwe inofanira kuva pa 15 oscillations. Kufema kunyange. Mabvi twasu.

Zvinotevera maekisesaizi rinoitwa pasi. Hands akaisa namabvi ake, uye kuti vachikotama mberi apo nokubvumira nomuzongoza kufonyora pazasi. Next unofanira kuedza uye edza kuti andobata zvishoma nzvimbo. Zvakanakisa, unoda kubata mumhino pamabvi ake, uye mune ramangwana - raga.

Nzira Norbekova nomuzongoza kunosvika obliquely shure zvichikwira akavhura maoko. Akanamatirana minwe vako zvechizarira. Kuekisesaiza anoita akamira. Feet pamusoro pamafudzi upamhi voga uye mabvi ako kugadzirisa. Kufema kuri zvemasanga. Pane mutoro pamusoro yose nomuzongoza.

Inotevera muviri ichada rutivi nemaoko avo. Zviito All anoteererwa vakamira. Makumbo uye maoko anoiswa pamusoro chete chechetere. Kuekisesaiza rinoitwa sezvo yapfuura mumwe, asi chete ari kurudyi nekuruboshwe mativi.

The akaoma anopfuurira kufamba nemaoko avo. Tichiregeredza ari "nomwe" zvakafanira kurudyi uye yakadzurwa, zvakafanana anoitwa kuruboshwe.

Inotevera muviri chichange tilted muna rimwe divi ane monyorora mune dzimwe. Left gokora pano rinobuda, apo kodzero ondomoka pasi. Emaoko akaita denderedzwa uye akamonyana kurudyi, kutenda kwako kushayiswe mabasa muchiuno. Opinion vanofanira kuvimbisa kusvikira kumusoro uye kuenda kuti kuruka. Kuekisesaiza inodzokororwa 6 nguva. Bata kuva kuchinja kubva nomuzongoza.

Zvinotevera kufamba kuita akagara pasi. Makumbo voga. Palm anoiswa pamusoro chipfuva uye rorudyi kuedza kuwana ibvi rwake rworudyi. Zvisinei, kuita kurutivi rworuboshwe. Zvadaro wira pasi nokuda pamafudzi maviri. Panguva yechiitwa bandauko tsandanyama napo jana. Mune ramangwana, zvinofanira izvi chete kufamba kuti fudzi kuedza zvigunwe zvenyu. In nomumwe divi - ne 10 nguva.

mamwe mutoro

Kwaita yaratidzazve ayo zvinobudirira nzira Norbekova. Zviitwa zvinofanira kuitwa achiita zvaidiwa vanorumbidza dzose munyori, asi muchiitiko chino zvinoita kuzadzisa zvinodiwa mugumisiro.

Kunze dzinokosha kufamba, zvakaoma anowedzera, ndiko:

• Outdoor mitambo. Vanofanira kugadziriswa kaviri pavhiki kwemaawa 1-2.
• Vachimhanya. pavhiki uye kwete asingasviki 3 km.
• Kusvetuka tambo. Kaviri zuva kwemaminitsi 3.
• Gymnastic tumiti shure. Feet - pamafudzi tsandanyama upamhi. Ita 25-50 tilts kune rumwe norumwe.
• Havasisina pamwe gymnastic tsvimbo pamafudzi ake. Exercise kuita vaifanira amplitude pamusoro 25-50 nguva kuruboshwe uye zvakarurama.
• Mawere ne gymnastic tsvimbo shure kwake agere. Kuwanda repetitions ndiyo ka50.
• Havasisina pamwe gymnastic tsvimbo shure kubva agere panzvimbo. Zvavakabvumirana Huwandu rwokufamba imwe nhungamiro - 25-50 nguva.
• Akatasva pasi chitsiko. Kubatanidza maoko enyu shure musoro wako, emaoko mudutu ruoko. gokora Right vanofanira kuvimbisa kuti ibvi kuruboshwe uye kuruboshwe - kurudyi. Kuwanda repetitions - 25-50 nguva imwe neimwe divi.

Kana uri kuita 50 reps chisingazobudiswi kuchengetwa kuneta, unofanira kuita 2 anoita ka50.

Tips munyori

Usati watanga kuita nzira Norbekova kuwedzera kukura, anofanira kunyatsoongorora kufungwa zvose kunenge nemunyori. Havasi vazhinji, uye sezvinotevera vari:

• Kupa muviri wako mutoro zvishoma uye pashure pemazuva 3-4 nemakirasi kuedza kuongorora nezvaanogona dzavo.
• Munguva kuurayiwa zvakaoma asingadi kushamwaridzana whiners uye anofinha.
• Kana iwe muchibayiro regai kutaura uye kuita murege kutsauswa.
• Bato zvose zvakanakisisa kuitwa pasi chiedza tichifungisisa mumhanzi.
• Hazvibviri kuita evasingatombonamati zvokuimba muviri, haufaniriwo mumusoro mangu kugadzira chinangwa kuti vanhu vanoda kuzadzisa.
• Kwete kutanga zvidzidzo zvavo Kutambudzika musoro, iwe haugoni zvakapfurikidza panguva yechiitwa.
• Regai dóže kure mukirasi, kutsimwaira nezvisingabvumwi.
• Sakodzera tisipo dzinoitwa usimbe uye passivity.
• Hazvibviri aite kunzwisisa rehurumende kuneta uye nzara.

Mumavhiki maviri nemakirasi zvokudya munyu wokutanga anofanira kubviswa. Izvi zvinoitwa kuti muviri wake refunded kushaya munyu deposits majoini. Munguva iyi inofanira kuva kurega nyama, chingwa, mukaka nezvinogadzirwa nomukaka. Zvokudya ngavabude uchi, nzungu, muriwo, michero, bota.

Zvakaoma kutamira kubaya yakatarwa ndoga wava naro muviri anofanira "kukura".

Chinhu chinonyanya kukosha chokupika kunzwisisa kurovedza kuwedzera kukura - kakawanda. Vanofanira kuitwa kanenge kamwe zuva neawa rimwe.

Reviews of nzira

Kwaita yaratidzazve ayo zvinobudirira nzira Norbekova. Reviews vanoti mushure migumisiro yacho chikumbiro iri huru yakanaka. Vanhu vanoti kana kuita nguva, kuwedzera kukura pasika vhiki 2-3 (2.5 cm). Avo vasina kukura, cherechedza kuti Muchiitwa akavapa mukana wokushandiswa, sokusingaitiki shure marwadzo uye tikarega shure. Kuvandudza kunopindirana utano. Akakoromora muviri wose. It hunobatsira mweya yemukati, pasina migumisiro kuipa. Vanoona kuti kana mukati mwedzi hamuna zvabuda, vachiri vanofanira kuramba kuita.

Kune vanhu vane mafungiro kune nzira dzose Norbekova. Vanoona kwavari revo kaviri. Zvinonzi vose mashoko mumabhuku - ndiye maturo. Patsanura pavo ezvitendero.

Kazhinji, kunaka inofambiswa akasiya vanhu vakanga familiarized pamwe nzira bhuku uye haana kushandisa muupenyu.

Norbekov: Charging vadyi kunzwisisa

A mugumisiro wakanaka nomuzongoza tatamuka wakapiwa kwemajoini kufamba, yakataurwa nemunyori. Dzinoronga basa vertebral emuviri uye vadyi ushande. Kubatsira pamusoro muviri. Kusimbisa rokuzvidzivirira.

Joint anoratidza Norbekova nzira zvainanga kuvandudza mufambo mapfupa uye kusimbisa musculo-ligamentous tishu. Vanobatsira kudzora muviri wako. Kubvisa hosha mapfundo nomuzongoza.

Ndiani haadi kuita maitirwo izvi angangova kuita zviitwa mangwanani Norbekovu. Vanoti rinopa zvinoshamisa mutariri simba. Anovandudza Kuchinja majoini, kunosimbisa nomuzongoza, vanogadzirisa zvomukati.

The chikuru chakavanzika zvose zviitwa musi Norbekovu - afare, rinobatsira kuti abudirire pakuita kufamba. Uyewo panguva tsika hatifaniri kukanganwa chinangwa, chaizvoizvo inoita mafungire kuti vabudirire mugumisiro.