Mirzakarim Sanakulovich Norbekov is the author of books on the healing method of treating the spine and the body as a whole, a follower of alternative medicine. According to him, the basis for the treatment of many diseases is 99% in the normalization of the psycho-emotional state of a person, and only 1% in the system of physical exercises developed by him. Charging Norbekov, according to the author, helps in the treatment of joint pain, relieves hypertension and chronic fatigue syndrome, sets up an optimistic mood.
Description
The main goal of studying according to his methodology, MS Norbekov calls the disclosure of individuality in the fight against personal shortcomings and self-improvement of the body and mind. In the center organized by him, methods have been developed that take into account age and gender. According to the author, this division is due to the physiological and anatomical differences between men and women. Accordingly, charging according to Norbekov is selected for cervical osteochondrosis and other pathologies withtaking into account the physiological characteristics of a person.
Gymnastics problems
In his books, Norbekov says more than once that it is impossible to achieve an ideal physical shape and improve your he alth if you do not clear your mind. Regular training according to this technique helps only people with pure thoughts to cure their body and body.
The main tasks of charging Norbekov for the joints and spine are:
- personal development and self-esteem;
- embodiment of creative possibilities;
- increasing both labor and social activity;
- formation of a positive attitude towards yourself, your body and faith in your own abilities.
Indications and contraindications
Therapeutic exercises are shown to people suffering:
- osteochondrosis;
- herniated disc,
- vision problems;
- depressed;
Before starting gymnastics, be sure to consult a doctor;
Exercising according to Norbekov for the spine is contraindicated for people suffering from the following diseases:
- pain in the spine;
- during childbearing;
- joint pain;
- various pathologies of the spine;
- inflammatory processes;
- during the period of exacerbation of diseases;
- recent surgery;
- stroke or heart attack;
- childhood;
- problems of the nervous system;
- pain while exercising.
How to tune in?
The main condition before starting articular gymnastics is to create a positive attitude. The repetition of certain exercises brought to automatism does not bring any benefit to the body.
Therefore, before you do Norbekov's therapeutic exercises, you need to:
- to relax the body as much as possible, down to the muscles of the face;
- release the tension of the internal organs to a slight feeling of languor;
- create a positive, maybe even cheerful mood;
- activate the body by massaging the ears, they can be rubbed and pulled up and down.
Before charging
Warming up is an essential part of any workout, it helps to warm up the muscles and significantly reduce the risk of injury.
Several warm-up exercises before charging Norbekov:
- They stretch their hands in front of them, tightly clench their fists and sharply unclench them.
- Slightly bend the shoulders forward and lift them up, as if shrugging their shoulders, and return to the starting position.
- Shoulders make rotational movements forward 4 times, then 4 times back.
- The right hand is raised up and turned behind the back of the head, the left hand is turned up behind the lower back, then the hands are changed.
- Hands are placed on the waist, feet shoulder-width apart, with smooth rotational movements of the pelvis, you need to draw the number eight.
Not recommended during classlistening to music, you need to focus on your own feelings as much as possible, if for some reason it is impossible to train in silence, it is better to listen to natural sounds: birdsong, water murmur and the like.
Classes for myopia, hyperopia, glaucoma
As with any method of alternative medicine, people are divided into two camps: those who are categorically against such outdated methods of treatment, and those who have proven by personal experience that it helps. So among the numerous reviews of people who have tried eye exercises according to the Norbekov system, there are many enthusiastic responses and accusations of the uselessness of the method.
As the key points of Norbekov's charging, it should be noted:
- during classes, you should keep your back straight, the author has repeatedly noted the importance of the muscular corset and spine;
- set up for a positive result, and even better - to believe that a person is absolutely he althy.
A person suffering from myopia does not clearly see objects at a long distance and well near, a far-sighted person - on the contrary. The cause of the disease of both is in poor focus. Eye gymnastics according to Norbekov trains the weakened muscles of the eyeball and adjusts the focus.
The term glaucoma refers to dozens of serious eye diseases, including:
- increased eye pressure;
- eye dysfunction;
- damage to the optic nerve and its possible atrophy.
In some cases, drug treatment is used, sometimes surgery is performed, it is not uncommon for the disease to be incurable. M. S. Norbekov claims that the gymnastics he developed helps to cure eye diseases, and recommends doing exercises for prevention.
During gymnastics, you must follow the principles:
- each touch with a finger on the eye is performed in a vertical position without rubbing;
- the strength of the required pressure is a cross between a light touch and a painful sensation;
- all movements are done with fingertips.
After the completion of the gymnastic complex, a small acupressure of the face is recommended. With gentle pressure, pass along the wings of the nose, along the edge of the hair, press on the hole in the chin area, between the eyebrows and in the temporal part.
Eye exercises
Complex exercises (gymnastics) for the eyes with Mirzaakhmat Norbekov goes like this:
- The head is kept straight, not tilted back. Eyes lift up, mentally striving higher and higher through the forehead.
- The head is kept straight, the eyes are lowered, mentally continuing to move through their own throat.
- Look away to the left, mentally continuing to move through the left ear.
- Look away to the right, mentally continuing to move through the right ear.
- The head is kept motionless, with circular movements of the eyes they try to draw the largest possible picture. We start the exercise from the lower left corner, moving to the upper right, then from the lower right we move to the upper left. Then we do the exercise in reverse order. After that, you need to quicklyblink.
- The head is motionless, in front of the nose, with circular movements of the eyes, draw an inverted number eight. Just like in the previous exercise, moving from one corner to another and vice versa. Then blink quickly.
- Squint your eyes at the tip of your nose and put your finger on it, fix your gaze, relax and look in front of you, while noticing side objects, your eyes do not move.
Hand exercises
Exercising according to Norbekov for the joints of the upper limbs includes exercises:
- Stretch your hands in front of you, squeeze and unclench your fingers, concentrating on actions.
- Alternating hands, snap your fingers sharply.
- Make fan-shaped movements with fingers, starting with the little finger, then in the opposite direction, starting with the thumb.
- Shake hands.
- Stretch your arms forward, brushes down, then gently turn the brush up. Now the brushes look up and gently pull them towards you.
- Hands out straight with palms down. Turn the brushes inward towards each other, then in different directions. Shake hands.
- Fists make circular movements clockwise and counterclockwise.
- Spread the arms to the sides and bend so that the fingers lie on the shoulders, make circular movements in one direction and the other. Shake hands.
- Make a windmill with one hand then the other.
- Straighten your back, arms along the body. We shift our shoulders forward, as if trying to close them, then back.
- Shoulders down, then up to ears.
- Concentrate onshoulder joints and make circular movements with the shoulders forward, then back.
- The back is straight, the arms are lowered along the body down, the hands turn inward towards themselves, then away from themselves. Shake hands.
- Feet shoulder-width apart, with the right hand take the left elbow and pull back at neck level. Do the same with the opposite hand.
Gymnastics warms up the joints and improves blood circulation.
Exercise for legs
Norbekov's articular exercise for the lower extremities is aimed at improving mobility and includes the following exercises:
- Slightly springy, pull the toe down, then on a straight leg pull the toe towards you.
- Stand up straight, lift one leg, bending at the knee, turn the foot inward and then outward. Alternately tense and relax the leg.
- Feet shoulder-width apart, lean forward and rest your hands on your knees. Make circular motions with your knees in and then out.
- Close your legs, hands on your knees, lean forward and straighten up. Rotate your knees first to the right, then to the left.
- Feet shoulder-width apart, raise the leg, bending at the knee, and take it to the side with light springy movements, repeat the same with the other leg.
- Feet shoulder-width apart, raise the leg bent at the knee and take it to the side, then lower it, pointing the knee forward, repeat the same with the other leg.
- Bent leg to the side, make a few circular movements, repeat with the other leg.
Kneadneck
Exercising according to Norbekov with cervical osteochondrosis quickly relieves spasm in the neck. It is recommended for many pathologies of the spine. Gymnastics can be done during morning physical education or right at the workplace.
The set of exercises includes:
- The head is tilted to the side, touching the right ear to the shoulder, then the left.
- Repeat the first exercise, but now press your head from above with your hand.
- Tilt your head forward until your chin touches your sternum.
- Tip your head back, trying to keep your chin up.
- Make circular movements with the neck, describing a circle or semicircle with the head.
- Put your chin on your sternum and slowly turn your head to one side, then to the other.
- Throw your head back and gradually pull up, alternately relaxing and tensing your muscles.
Gymnastics must be performed based on your own feelings. If there is pain in the neck, then the exercises should be postponed until the consultation of a specialist.
Chest Exercises
Exercising according to Norbekov for the back and chest is aimed at relaxing the muscles and stretching the spine. When performed correctly after exercise, a person feels lightness in movements.
The complex includes exercises:
- Hands stretch out in front of you, close the lock and squeeze.
- Hands are brought behind the back, connected, trying to bring the shoulder blades together as much as possible.
- Alternately raise one shoulder as much as possibleup, the other down.
- Legs are motionless, turn the body to one side and the other.
- The torso is tilted to the right, trying to touch the floor, while the left hand is behind the head. Repeat on the opposite side.
Exercise for the lower back
Charging Norbekov (articular gymnastics) for the lumbar spine is necessary for those who experience pain in this area, as well as for the prevention of sciatica.
The following exercises are recommended:
- Make full body turns 180° in different directions.
- Lean forward and bend as much as possible, while the body is motionless.
- Lean forward, arch your back, relax and hold the position for a minute.
- Standing straight, make smooth wave-like movements, starting from the chin and ending with the knees.
- Adopting the lotus position, make pendulum movements.
Results and efficiency of the technique
Most patients who have exercised report positive changes after just a few sessions. According to them, constant training improves the functioning of the circulatory system, relieves stiffness and activates the muscles, and contributes to rapid recovery from injuries.
To improve well-being, it is enough to do joint exercises according to Norbekov for 30 minutes a day. Each exercise is performed slowly, smoothly, without sharpmovements. The set of classes includes activities aimed at improving vision, gait, memory and general well-being.
