Recommendations Valentin Dikul, exercises for the back

26 July 2018

The pathology of the muscle-skeletal are now one of the top places for the spread. Often damage occurs to the spinal column. Year-to-year statistics show strong growth in the post-traumatic state. It is not surprising. In fact, the development of the technology leads to an increase of accidents on the road, on the job. For these patients, are designed a special rehabilitation activities.

The basic rules

Author methodologies, in the past, was himself disabled, was forced, according to the doctors, always on a wheelchair. The desire to live a full life and stand done the impossible.

The developed technique is a system of exercises that heal and strengthen the entire body. All workouts created by personal experience and knowledge, repeatedly tested by his followers in practice.

Before the start of the course, you need to familiarize yourself with the rules, which are an integral part of the methodology of Valentin Dikul.

For back pain

Observe the recommended order of implementation of the lessons.
Approaches need to realize what is indicated in the program.
Do not overload the body, gradually become accustomed to the workout.
The lessons should be carried out regularly. Possibly through the day.

Repetition and approaches

Respect must be the number of series and repetitions.
Please carefully read the instructions on how to run exercises of Valentin Dikul. Sports without rest or with arbitrarily selected breaks are not allowed.

Movement

Make sure to observe the full amplitude. This will allow you to work the muscles, which refers to the direction of the load.
The fast pace of this system eliminates.
The technique is based on soft lenses, transparencies, movements. Jerks and sharp actions are unacceptable.

Courses to strengthen the muscle tissues in the back

The data of the year Valentin Dikul effective to restore the joints of the spine, muscular pain, function of cervical, brachial, lumbar and thoracic departments, improve the general well-being.

By strengthening the muscles of the lumbar

The exercise involves the supine position. Hands should be diluted in the hand, palm down. Upper division must not be detached from the surface. At this moment the left thigh very easily turn right to the end. Detaches the left foot from the surface, but to the right remains strictly against. In the position is necessary to dwell for 2-3 seconds. Even without solution of continuity to return to its original state. The exercise is repeated on the left side, with the opposite hip.

To the right and to the left, it is recommended that you carry out for 8 reps for 1 approach. This system implies that during the first 2-3 lessons runs only 1 approach. For the next 2-3 — it is advisable to run 2 approach. And then, on a plan of Valentin Dikul runs 3 approach.

Strengthen your back

Lying on the floor. The legs are divorcing in the hand so that the foot been shown to be at a distance of the shoulders. The hands crossed on the chest. Better, for Strengthen your back of the balance, are held by the shoulders. Inhale slowly held the cash up in the bottom right corner. From the floor off the left shoulder. The legs, the pelvis remains in a fixed position. Freeze so seconds to 2 and return to the original position. The treatment of the back involves the implementation of an exercise and the other side.

To 8 times in each of the parts. For the first 2-3 lessons just a single approach. Additional 2-3 lessons a is for 2 approach. And then we move on to the 3 approach. Holiday between them in 2 minutes. Such a system of repetition and series guarantees an excellent result.

Strengthen the lateral muscles of the back

Once again — the location on the back. Legs to link together, socks to pull on himself. The hands should be placed to the side, lowering the palms facing down. Do not lift from the floor of the neck, shoulders and head to move the surface with both feet, performing the sliding motion. With this upward to lift the them is not possible.

During this exercise, the treatment of the spinal column is based on the strengthening of the muscles of the lateral back and abdomen.

Adopted stop position for 2-3 seconds and gently return to the original. To strengthen the back should do the lesson, and the other party.

In this lesson, you will work on a system of reps and approaches, as in the previous exercise.

Strengthen the chest

During the exercise the legs should not break away from the floor. The location on the back. The legs occupy the position of the width of the shoulders. The hands should be crossed on the chest, clasping the hands to the forearm. Do not lift the head, the neck, the back, from the surface, you need a sliding motion, to bend to the left. At this time the legs and pelvis must be like glued to the floor. Stopping for 2-3 seconds, without solution of continuity to return to the initial state. The same happens in the opposite direction.

For this exercise, it is recommended that the system of approaches and repetitions, as in the first, the second lesson.

Strengthen your back

Position exactly: the muscles of the back and neck. Look straight in front of him. Easily make a slight slope. The position of the back should remain straight. The hands of a few descend to the bottom and bend the knees. During the year the ass a couple of "attack". In this position it remains about 2-3 seconds, then slowly return to the original.

For this exercise, the system is composed of 3 approaches, containing 8 repetitions. For beginners we recommend 1 approach. Rest lasts for 2 minutes.

Strengthen the rear surface of the thighs and the back

Take a position on the belly. The hands place the palms facing upwards. For the correct position of the neck, the chin must touch the floor. The legs property insured. Lift the bust to the max, also raising his hands to the top. The neck position is faithful, if you look in front of him. Stop for 2-3 seconds and return to the initial position.

The treatment of the spinal column involves 8 repetitions. The beginners to realize the approach. Stay of 2 minutes.

Strengthen the abdominal muscles oblique

Lay on your left side. The left hand is in front of him. Palma is located on the surface of the floor. The right hand should lift upward, touching the palm of the hand to the floor.

Exceptionally smooth with the right arm and a leg, it is necessary to lift and pull towards the other at the same time. Exercise involving the work of the neck. The head raised, looking in front of him. Enough 2-3 seconds and slowly occupy the starting position.

For the treatment of the spine has been effective, this year you will realize and on the right side.

Approach — 8 repetitions in one direction and then in the other. A pause of 2 minutes.

Pull the lumbar muscles

Lying on the floor. The more relax the muscles of the neck. The position of the spinal column exclusively direct. Bend your legs, pulling as close as possible to the buttocks of the foot. Then easily return to its original state.

The treatment of the spinal column is based on 3 approaches to 12 repetitions. For beginners — 1 approach. The pause lasts for 2 minutes.

Strengthen the abdominal muscles

Located on the surface of the floor. Hand lay behind the head, knees bent. The feet should rest on the surface of the floor. In this exercise, effectively involved the muscles of the neck. Do not lift from the floor of the foot, lift your shoulders and head. The point, as working the muscles of the neck, pulling the head with the shoulders forward. Linger needed for 2-3 seconds. It is recommended that you strain the muscles of the neck. Via easily take the initial position.

Perform 3 sets, each of which contains 12 repetitions. Beginners perform 1 approach. Rest should be 2 minutes.

The technique

The above described exercises designed to strengthen the spine. It is not only the development of a talented author. Incredible the doctor has created an entire system of exercises for various departments of the spinal column, strengthening of the muscular system.

Complex Valentin Dikul are designed for people who have received an injury, the patients with severe diseases of the musculoskeletal system.

Has developed effective prevention complex for the staff of the office, for drivers. Did not pass his attention, and the children.

The technique of Valentin Dikul founded on the fight against the disease and aims to win over them. In this lies its uniqueness. How many household appliances and its purpose see adaptation and dependence of the patient on the role of a disabled person.

It is not necessary to treat joints tablets!

Have you ever experienced the unpleasant discomfort in the joints, annoying back pain? Judging by the fact that you Are reading this article - You or your loved ones facing this problem. And You don't know first-hand what:

the inability of easy and pleasant to move around;
the discomfort in the case of the ascents and descents of the stairs;
unpleasant creaking, ticking, not of his own will;
pain during or after exercise;
the inflammation of the joints and swelling;
for no reason and sometimes unbearable aches and pains in the joints

Surely You've tried a lot of medicines, creams, ointments, injections, doctors, investigations, and, apparently, none of these is so, and it has not helped... And this is the explanation: pharmacists simply is not profitable to sell in the execution of the instrument, as well as will lose customers!