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YOGIC CURE, FOR COMMON DISEASES

Dr. Phulgenda Sinha



~irector In.dian Iuslitule 01 Yoga, atna, India & Washington, USA

.. ?~IENT PAPERBACKS

A DIVISl.On 01 Visi?n Books Pv! Ltd

New DeIhl Bombay .

,40KTOP IIq;YJIreH,l{8 CrlliX8,

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PAffiPOcfPAlIl!lIHbIX B0JIE3HEl1

KHEB c:3.D.OPOBb5b 1990

SBK53.59 n91

This is an irnportent book because it lor the first time deals with the yogic cures lor various human diseases in such detail. The author who is the launder-director of the Institute 01 Yoga at Patnaand Washington has wide experience in this particular aspect 01 yogic culture. He bastreated many at his institute, and writlen a number of books on yoga. In Ihis book he discusses diseases ranging from Indigestion 10 Arthritis and Hear! Ailments 10 Neck & Spinal Pain and suggests suitable cures lor them

through the practice of yoga. .

The book is intended for the wide readership ..

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I Phulgenda Sinha, 1976

52.90 ' . Phulgenda Sinha, 1988

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12

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13

MeCTO. BbInoJIHJuiTe HOrOBCKlle ynpa>KHeHHJI na noay, 3aCreJlHB ero KOBPOM, nneJJ:OM, onesaox HJlH lI.HHOB.KOii. He pexoveanyerca JJ:enaTb ynpaacaeaaa na nl060M M51TKOH noeepxaocra, na KpOB3TH. MecTo 3aHffTBH JJ:OJDI<HO 6blTh cyXHM, qHCTbIM H xopowo npoaerpaaaeasra. Heo6xoJJ:HM nOCTOHHHblH nparo« CBe}KerO B03JJ:yxa K Mecry saHHTHit OKEa Aom'KHbI 6hlTb OTKpblTbl .llJIH nepexpecraoa BeHTH. JlHUIU1. JIeTOM MomMO noassoaareca BeHTHJlHTOpOM. 3M' MOt'! cnenyer H36eraTb CKB03l{flK8. ECJlM HMeerCfI KOH.ll.H· UMOHep, npoaepsre, nocraresea JlH rrpHTOI( B03JJ:YX8.

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14

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15

Jl1flOme, 3aHRTHSI HoroH KoppHrHpYIOT napyureaaa MeHCT pyansnoro lIJ'l:KJIa, cnocoticraytor ero HOpM3JUl3aUHH.

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III

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18

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19

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24

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25

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27

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e peqaKOH H ltypaKo~, ytTaHriatl:acaHa, naB 6iY}K3RraCaHa, uranaoxacana, naumaorraaacaaa H sacaua,

MeTo)lbl BbmOJlMeHIUI STHX acan H npaH3HM HO OITHe3HhI H npOHJlJIlOCTPHPOB3HbI HlUKe.

nPAHA5{MA C PE4AI(OPi H nYPAI(OH

Ilpaaaaxa - 9TO cnenaansusre )lhlXareJlbHble yn HeH1UI. Cymecra YIOT paanaxa ae BH).I.bI np a H all M. BhlnonHHIOTCH OHM uo-paaaoxy, B OOJlbllIHHCTBe npa MOMHQ Bbl)lemnb 3 cpa3bl nuxareasnoro UHKJla: p eq 3

K Y - B .II. 0 x, 0 y p a l{ y - BbI)lOX, K Y M 6 x 3 K Y - )lepmKY .lI.b[Xal-llHI.

B ,!!,3MHOM BH,!!,e npanaausr TOJlbl{Q 2 qla3b1 - ""' .... u.,"_ H nypasa, KYMOX3K3 OTCYTCTByeT.

HaNmaH ococenaocrs ~lTOH npaHaHMbl -lU13 M3JlbHOe AhlxaHHe.

BOBpeMH sroro ynpa}l{HeHFHI CTeRKa mHBora lJeCKH BTHnmaeTC5i BHYTPb H Bbilllf!Jl·maeTClI snepea (a nepeMem.aeTCJI aBepx - BBB3).

Hcxoiinoe nonoscenue. Ynpaxcaeaae BbInOJlHl'IlOT na nOJlY B n.3)lMaC3He (nose JIOTOca), KaK 9TO Hs06pa

HO na pHC. 1, HJHl B cyxxacaue (JIefKOH nose), JIeHOH na pHC. 2. B 3THX nosax cnaaa, urea YJlep.lKHSaIOTCH B aepnrKaJlbHOM nOJIOR{eHHFI cO:BeIHueH1H. npsao.

B3fJll'l)l YCTpCMJIeH anepen crporo ua ypoaae rn PYKH BbmpHMJIeHbl, IH!CTH - ua KOJIeHHX. BOJIbWOH YKa3areJIbHblH n aJlbll,bl COe)lH H eH hI B B H)le KOJI bua" a TaJTbHbte TpM - C.lKaTbl BMeCTe R BbllJpflMJleHbI. llblxa HOpMaJIbHoc.

Bra nbl 8 unasnesus: 1. B bl,ll;OXH are MeA,Jl eRRO ooe H03APH Ii OAHoapeMeHHO BTflHHTe }I{HBOT BRYTPb, xpaiua l'I M blillLLbl RUlBOTa ,. 'Iroo bl non HOCTblO B3rHa Tb Ayx H3JlerKHX. n PO)lOJllK3 lire Bbl)l hEX aTb JlO rex no p, aa He y.!laJlHTe sees B03)lYX M3 JlerKHX .

. 2. 3 aaep Il1!m B bl.!lOX, B unep mFiTe na ysy B reseu lie 1 S8TeM Ha'lHHaiiTe Me)l,JIeHHO B . .II.blXaTb 'Iepe3 ooe ttU,~lll/_ B.!lbIXaHTe TaK fJIYOOKO, RaK MO){{eTe, paCTHrHSaH M Ubi aniBOTa. Ilepeaemeaae CTeHKH mHBoTa BO B.II.OXa lI,OJl}l{HO ObITb Me)lJleHHblM Ii rtocreneaasrx, a 6blCTPblM H pesKHM.

3 .. Ilocae rJJy60Koro BD.OXa H KOPOTKOfl (B I c) DaySHI CHOBa BblrIOJlHfIl'iTe Bbl)lOX. Bcero cnen re 1 0-15 ,lIbIxaTeJlbH blX U.HKnOB (1 UH KJI coeTORT BJlOXa H B bI,lI.OX a) .

PIIC .. 1. !1aAM!lC!lHS

PIIC. 2. CYK.xacall3

EOICeiJH.eBHbleSaH.R.Tult. B Te4eHHe i-if He.ll.eJIH .1l;eJlaii· resro ynpamHeHI1e 10 pas B )leab, B reseuae 2-8 He.ll.eJlH .QOBe)lHTe qlicno ynpa1KHeHliH ,!I.O 15, HO He )leJiaHTe OOJIbwe 15 ynp amHeHHfI B Aeab.

OC06eH.fIOCTU eunosuenus: Ba}KRO, tl:TOObl B reseuae Stero BpeMeali BblllOJlHeHHl'i !lTOH npanansrsr CIIMea OblJla Bhlnpl'lMJleHHoit Bo BpeM5i BbInOJlHeHHH ynpaxcaeaaa roaosa, WeJI H erraaa .ltOJl}KHbI oopa30BblBaTb apsxyto JillHHIO. Ilocae OKOHlJaHHll yupa1Kaemul OCTaBaRTec.b aexc- 30poe BpeM51 B TOR me. nose H AbillIHTe HOpMaJlbHO. Ii aTeM nocTeneHHo paccaaesrecs Ii npHMHTe oonee y.l1.oo-

ylO n03y. Y.epes 5-10 c M01KHO npHcTYIlHTb K asmonHe,liuO D.pyrHx acaa,

ld JIflOltO'JICUTeJlbftOe aeaCTBue •. ITpaHal'lMaOKaSb03aeTCTF{· y Il.PYIOIl.I,ee )leiiCTBHe ua see opraau llH,UleBapHTeJIbHOH

29

YTTAHTIA,llACAHA - n03A nO,llHJ.1MAHH5I Hor

CHCTeMbI. Bnaronaps 3TOMY KOPPllrllPYlOTC5I H yCTpaHHlOTeR raxae HapyweHH5I,. K._8J{ aanep. nOHOC, uecaapeaae, f50JIb nOA JIo}Ke"lKotL 31a npaHa9lMa AeiicTByeT sa .9H.D.OKpHHHble }KeJle3hI, CTHMYJlHpyeT CPYMKLl,HIO HaJl.nO'le'l.H.H KOB, nO.D.JKeJIy.n:OqHOH .JKene3bl, nOJlOBblX xcenes, snepra- 3HpyeT HX. B pe3YJ1bTaTe raxoro B03,neHCTBIUI HOPM8JlIi- 3yeTC.H rrpOJJ;YKI.I,HSI ropMOHOB 9THMH }KeJle3aMH.

YnpaJKHeHHe TaK1Ke xopparapyer Hapy:weHHHcPYHKUMI! CepJJ;e!{HO-COCY.D.HCTOH HlI.b1X8TeJlbHOH CHCTeM. BuIJOJlHeHHe SlToM npaH8flMbI He Bbl3blBaeT 3arPYJUieHldi.

PHC. 3. YTTll]llHIn.acana

Hcxoanoe nasoscenue. J1f1TTe na cnT-my, pyKH BblTHHHTe BAOJlb TYJIOBHw,a, J1a,llOlut nOJlO}KHTe sa non, Hora BbmpflMJlel:ibI, nsrxa H nansuu aor coensaeme. B3r JlfI.D. YCTpeMJi.eM aaepx. }lblxaHHe nopxansuce.

3Tan/,)L 8 uno A H.eH. UJl. 1. B,nOXHIiTe MeJJ;lIeHHO, HO rnyf50KO sepes o6e H03l1.PH H 3a,nep2KI'ITe .AblxaHHe.

2. BbITflHIiTe H aanpsrsrre nallbll.b1 nor KaK MOIKHO

CHJlbHee. '

3. Bo BpeM~ 3aJlepmKH .IlblxaHfHl Me.llJleHHO nO.llHHMHre oee aora aa 25-30 CM 01' noaa Ii Y.D.ep.lKliTe HX B TaKOM nOJlO}KeAHM B reseaae 6-8 c (pHC. 3).

4. HatJHHTe BAblxarb H onycxari, nora CHHXPOHHO, Ta IJrof5bl C OKOH!{aHHeM BblJlOXa sora KOCHYJlIlCb nona.

S. OT,ll,OXHRTe B Te'IeHHe 2 HOpMaJlbBbIX.D..hlXaHHH, 1'0 eCTb 5-6 c ..

6. Ilocne OT.D.blXa nOBTopHTe ynpazcaenae. ErJlCeaH.eSlI,bte SaH.fl,TUJl. ,UeJlaHTe ynpaxcaeaae 4 pasa B AeHh. He noaropaareero 60JIee 5 paa B)],eHb ..

npuMe<taH.Ue. TeM, y xoro HMelOTCSI nospexcneaas no- 3BOHo'tJHHKa RJla aapyurenaa er0cPYHKUHH, OCBa'lBaSl. ynpaJKHeHHe,. He cnenyer nOAHHMaTb cpaay 06e nora, BHasane, BbllIOJIBllfl n03Y, HM cnenyer rro,nHHM8Tb oaay aory (pHC .. 4) .. Ilocae raKHX aa HfiTliH B TeIJeH1Ie npHf5J1H3HreJlbHO 4 Hen MO}!{MO npacrynars I{ 1l0AHHMaHHIO 06eHX HO BMeCTe. Tasas npe)lOCTOpOmHOCTb Heo6xoJJ;HMa B CBfl3H C reM, 'ITO npu aanoanenaa yr-rannanaeaau n03BOHO'lHH Ii ace reJIO CHJIbHO uanparaiorcs. Ilpa nOO'lepe.ll.BOM IlOAHHMaHHH aor aanpmxeaae yxeasnraercs saaoe. TeXHHKa BbInOJlHeHH${ acaau npa 9TOMTaKa51 me, C ToFl JlHlllb pasHHueH, xro BMeCTO )J,ByX nor nonaaxaercs omra, a BTOpan ocraercn aa IlOJIy. ITO)l;HHM8n sora nooxepenxo, noBTopHTe ynpa}KHeHlJe no 2 pasa C KalK,aOH: HorotL He ,aenaffTe ynpamaesHe oOJlee 6 pas B,D;eHb.

30

Pl{c.4. YTTaHl1aAaCaH<I C OAIlO[l HorCH

nOAOrJICUT8/1.bH.Oe aet1CT(;We. aTa acaua pa3BEBaeT ace 6plOWHbie MblllJUbl, KaR aayrpeaaae, Tal{ H HapY)J{Hble. B pesyasrare sroro oaa xopparspyer 1'lapymeHMHcPYHKUHH nO,1l;menYJlo'laoii }!{eJle3bI,Jle'lHr aanop, B3.n:YTHe, }!{eJlY.ll.O!{HO-KHWe4Hble paccrpoacrsa. YMeHbwaer OTJlOlKeHHe }!{Hpa B of5naCTH 2KHBOTa.

3Ta· acana oxassraaer TaK)Ke lIeqeCiHOe i'i KOppHrHpytomee ,nelkTBae OpH 601lH B cnaue H B 0611aCTH rrOBCHHlI,bI, flrOll.HlI, H raaocenpenaux CYCTaBOB. TIonO}!{I'lTeJlbHO BJlIUleT aa CORRHDM M03r,. aaeprnanpyer' ero I{lIeTKH,

CTHMYJlHpyeT HepBHytO CHcreMY. .

nABAHMYK.TACAHA - n03A QCBOBO/KllEHHH OT r A30B

Hcxoiinoe nonoxenue .. CTaHbTe npaseo, ooe pyxn onycTHTe BHH3. Csrorpare npBMO nepen ca60A.

Srans: 8 bLltO/I.ft&/-{.UF/. .. 1. nOl!.HHMHTe uory, corxyryro B KOJ]eH HOM CYCTaBe, I K rp Y.D.H.

2. TI01l0lKHTe O.D..HoliMeHHyto pyKY aa JlO,nbDKKY, .o;pyrylO - aa KOJleHO (pHC. 5).

3. TIpH}!{MHTe xoaeao K rpYJJ.H., He HaAaBJlHBaH PYKOA'

Ha JIO,ll.bDKKY.. .

4. Cronre npHMo YCl'OH'lHBO aa O.!l;HOH aore,

31

5. Ccxpaanjrre nosy B TetJeH 6-8 c, aarex orrycrare xorreao nOCTaSbTe nory sa non. 6. OT)];OXHHTe B rexeaae 6 c nOBTopHTe ynpascsetrae, nO)];HI1M )];pyryIO Flory ..

-E~ealie6H.ble 8aH.f/,TUj/. .. Bsmo HHFlTe aC81lY 6-8 paa elKe,1XHeS (3-4 paaa c Kam)];blM ·KOJleHOM n ovepenno) .

Ilpusceeouue. Te, KOMY TPYll.

BblnOJIHHT.b STY acany B noaoseen eTOH, xoryr lI.en3Th ee .JJe}l{a cnane, TeXHI!KB BbIOOJiHeHHH OCTaeTCH TOR me. 3cpcpeKT 01' er GaHAH KOHetJHOCTeH B rreaoxcea JIe>Ka T8KOH me.

nOAO"CUTeAbf/,Oe iJeucT6ue. OK asreaer MflfKoe H 9cpcpeKTHBHoe CT MYJlHpyJOillee )J.eikrBHe na nO)J.1K JIy.n:atJHYlO )I{eJlesy H npyrne opra 6PIOWHOH nOJIOCTH. ,UeHcTsye-r B TporOHHO. B cnysae B3nYTHfI, H3)K rn, YCMJleHIUI rasoo6pSSOBaHIHI KO pHrHpYl0111HI~ 9cPcpeKT OTMetIaeT He3aMen.nHTeJIbHO .. YBeJlH'IHBaeT nOABI'DKHOCTb B rasooe peaauxcycraaax II CTHMYJlFlpyeT MhlWll.bI )KHBOTa H K We'lHHKa.

B peaynsrare cTuMynHUHH BHyTpeHHHX opraaos M3n LJIIBaerCH.3anop H KOpPJilfHpYIOTCfI napvureaas CPYHI<U )Keny)];Ka. Ilcssnnenae .naBneHHfI B 6PIOWHOH TIOJlOC CTIOcoGcTsyeT BOCCTa HOBneH RIO q>YHKUH H no,nm:eJlYAO"lIH )f{eJle3bT. 3TO J1erl{aK H npnsraax acaaa .. Ee MorYT B nOJ1HH1'b see,

Pac .. 5. Flaaaaayxracana

9 ru nu 8bmOJ1.H.eIiUR. 1. BblnpHMBTe ronoay H caerxa Hal(JlOHMTe ee Ha3aA·

. 2. B.!I.OXHHTe Me.!1.JleHHO, nO.llHHMHTe rOJlOBY 1'1 rpY.!1.b

TaK, 4TOGb! rrynox He orpsraancs OT nona, a qaCTb T}'JlOnsuia Bblllle nyrnca OblJl.a npHIIO.!l.HflTOi1. B 3TOM nonomeH n H oGe nora 110JIHOeTb 1O B bin p fI MJleH bl It n pes H 0 nonnep,IHlBaIOT TeJlO (pnc, 6) .

3. ITocMoTpHTe saepx Ii 3aAepm:HTe.nblxaHHe sa 6-

8 c.

4. 'Yepe3 6-8 C Ha'lHH8HTe Bbl,!{blxaTb, onycxas rOJIO-

By Ii B KOHue .nBH>KeHUfJ nOJlO)KHB meKY ua non.

5. PaCCJla6bTeCb H OTJWXHHTe B reaeaae 6 c ..

6. Tlocne ornuxa nOBTopKTe ace .tlB1UKeRH5L E~CeaH.e6H./;te SaH.RTUR.. Iloeropsjrre ynpazcuenae 4 pa-

aa B .neHb.

nOAO'J/CUTeAbIiOe aetlcT8ue .. Bxyacauracaua osaastsaer CTHMyJUlpyIOl.l.lee Aeiic'rBHe sa 0PIOWHYIO 06JlaCTb. B pe- 3YJTbTaTe sroro YCTpaHHloTcH H aopxanaayiorca aapytneHHH ¢rYHKUIHI no)];meny.nO"lH0l1 mene3bl, neLJeHH R ApyrHx opraaon TIHmeBapFlTeJlbHOH CIilCTeMbI. CtIHTaeTCH, 'ITO 9TO 01l,Ha 1'13 JlY'IIllHX aca ~r llJIfI JleL[eHHH aanopa, HeCBapeH!HL B3nYTIUI, GOJlR DOA JIOme''iKOH HAp. OHa yseJlH'tHBaeT rl1t5KoCTb n03BOHotJHHKa H ycrpaaser aapymeaas ero QJYHKll,HH, t50nb B cnnse, OKa3b1BaeT .9q>cpeKTHBHoe CTH' MYJH1PYIOlUee BJlHflHHe na OOJJaCTH rpYAH, IlJle'l, ures, Jnnl,a H ronoau, yJlyllll!ae1' BHeUIHRH BM)];. KOPPRrHpyeT pa3JlIPJHh'le napyuienas \MeKcTpyanbHoro UHKJla.

PHc.B .. BXY)I{aHraCaHa

BXY)l(AHrACAHA - n03A3MEH

HcxoaH.oe nOAOOICeH.Ue.. Jl.R"rTe HR *HBOT. fOJlOBY 11 BepHHTe HR OOK, nOnO}{{HB meKY Ha nos .. JIa.rr:.oHH pac JJO)KRTe Y IlJlet( c nayx CTOPOR, "lIT06b1 KOHt(HKH nansu RaXO,l\HnaCb na yposae nne-r . .rIOKTH npH}KMRTe K T nHTKH coe)J.HBHTe, nanbll.bI aor npH)KMHTe K ncny, n wale HOp MaJl1>HO.

lllAJ1ABXACAHA - n03A KY3HE't.JHKA

Hcxoalioe nonoscenue. JIslTTe aa )lOmOT, nOJIo)KRB meKy Ha Don. BblTHHHTe PYKH B)];OJlb TyJloBHIUa Ii nOJlO)KHTe nx PH1I,OM C 6e.il,paMH. CO}KMHTe pyKII B KynalU[ H npR-

32

2 161

33

PRC. 7. Illanatiaxacana

>KMHTe }IX K nOJIY YKa3aTeJIbHbIM H 'OOJlbIlll1M coe.nHHeHHbIMH B Bn.ne xonsua. Bsmpaxsre HOfR LIroohI KOHtlHKH nansnea JIemaJIFf aa TIOJIy. Cronu )l(MMTe onny K .nPYfOM. Bee reno BhlnpllMbTe. )J.bJill HOpMaJfbHO. Teneps Bb! rOTOBbl K BbInOJIHeHHlO acaxsr.

3Tanbl eunosuenus: 1. B.lJ:OXHH're Me)1.neHHO Ii r KOIJepe3 oce H03)1.PH H 3a)1.ep>KHTe !lbIXaHHe.

2. Cnerxa npH)KMMTe ronony, asrnpnxs're ee H >KHTe no.noopoJJ;OK Ha nOJI (nOA nOJJ;OOpOJJ;OK CJJO.>KeHHOe I10nOTeHLl.e).

3. Kpenxo CQ}KMHTe KYJlaKR H nanpnrtrre pyxa,

4. Teneps nanparnre cacarue Hom H OblCTPO MHTe HX TaK BbICOKO, RaK MO}KeTe oe3 YCMJlHll. 5. Ocraaajrrecs B TaKOM nOJIO}KeHHH 5-6 C HJIH me, nonaepacaaas HOfM HanpH>KeHHbIMH (pRC. 7). 6. 3areM Me.n.neHRO BhlJJ;OXH"Hre, oJJ;HOBpeMeHHo xas HOfM na nOJI.

7. Korna aorn KOCHYTCH nOJIa, nosepaare roaosy OOK H or.nOXHHTe, no IO)l(HB utexy H8 non, paccnaf 8. OT.lIOXHMTe 5 c, 3aTeM C)1.eJIat'lTe acauy eme EafCeafle8flbLe sanntus . Floaropajtre acany 5 pas B )J.enat'fTe ee nocne BbTnt:JIHeHHH 6xY)I(aHraCaHbJ.

Ilouueuanue. TeM, KOMY rpyzmo nonnnxan, 06e nora, peKOMeH.nyeM B Te'IeHBe HeCT<OJIbKHX nOll,HHMaTb H.Orn: uocxepenuo (pac, 8). B 3TOM cnysae 1l0nHflHTe 6 UHKJlOB, no.nHHM8H Ka>K.nylO aery no 3 p Ilocne BbT CMO)!{ere iloll,HMMaTb a6e aora.

Ilonoscureasnoe aetlCT8ue. KOPPHfHpyeT pa BHllbI napyurenus tPYHKIUUI namesaparensaoa ".,'-.,..=.M< CTHMynHpyeT tPYHKUHlO nones, neqeHH, IIUll}t,t::JJ }l{ene3bI H BceR oGJlaCTH >KHBOT8. B pesynsrare aToA

34

Pac, 8. lllanaexacaaa C OAIlOi'! uoroa

MYJIHLl.HH YCTpaHHlOTCH sanop, B3JJ;yTHe MJlH paCCTpOHCTBO meny.nKa, nOROC, H3>KOra It npyrue )!{eJIYJ1.011HO-KMWe'IHhle paccrposcraa. 3Ta acana oxaausaer 1l0JIO>KHTeJIbHOe BJHiHHMe na aecs opraaaaja. OHa YBemr'IHBaeT fMOKOCTh n03BOHO'lRHK8 II oxaasraaer ysperraamtnee BJIHflSHe sa raaaa, JIHltO, JIefKHe, rpY,II.HYlO KJIeTKy, mere, IlJleLIn H BClO BepXHlOlO qaCTb rena. TaR KaK .9Ta acaaa oesBpe.nH8, ee MoryT BbIllOJIHflTb ace 3aHHMaIOllU'leCll HoroM.

ilAlli.HMOTT HACAHA - n03A rOJIOBA-Horl1

H cxoimoe nOIlOiJICeHue. CH.nbTe ua nOJI Ii BblTHHRTe ooe nps Mble uora J3MeCTe. C51.nbTe YCTOHQHBO, Y JJ;epJKliB851 n03BOHO'IHMK, ureio H rOJIOBY Bbmpl1MneHHblMIi. Ha nOM cranaa pyKH uaxonsrca aa I10JIY no oOKaM TYJIOBlillla.

3Tanbt 8blnOllfleflUR. 1. Bunpaaste oee pyKM napanJlenbHO BblnpHMJIeHHblM aoraa.

2. Kocaarecs nansuaxa np aBoa pyKM naasnea npaBOH HOrM Ii naasnaxa JIeBol1 pyxa - naasnea JIeBO}! HOrli (pHC. 9). BCJJH :lKe_ Bbi He MO>KeTe KOCHYTbCfI uansnes, BblT5IHiiTe pyxa KaK MO>KBO nansiue no !:IanpaBJIeHHlO K BblnpHMJIeHHblM HoraM H nOJIOlI{l1Te JIaJJ;OHH aa nOJI. He crn6aihe HorM Ii He orpsraaare nHTKH or nona.

3. Bunuxas, HaKJIOHHHTe rOJlOBY BHH3, noxa OHa He OKa}!{eTCH Me>KJJ;Y pyaaxa,

4. Teneps BhlTHHHTe naasuu uor, uanpsrare sora H, Y.llepiKHBaH rOJIOBY Me>K.ny pYKaMI1, THHIiTe ofie PYKH KaK MO>tmo ,ll.aJIbIUe anepen, He crH6aHHorH BKOJIeHflX, Y.o.E';p:lK Ii B a ~Te :ny n03Y B reseaae 6-8 C (p HC. 10).

5. Teneps rrepexecrare PYKH aa !:I0rH H, B,llhlXaH, aepJ.[H:rE'Cb B HCXO,llHOe IIOJlO:lKeHHe. B 3TO apeas JIa)1.0HR Me.nJIeliHO nepexemaare TIO aorast, OXBaTblBafI ax,

35

Pnc, 9. i1cXO)l.HOe 1l0JlOlKe,m'e .Il.JJ!; naW}lMOTrauaeansi

PRe. 10. nawHMoTTallacaHa

6. Ornoxnare B rexeaae 5 C II nOBTopHTe Bee CHa'4.aJJa.

EOICedneBH.bte eansrus; Bunoaaaare acaay 4 paaa B AeHh (MHHHMYM - 3 paaa, MaKCI1MYM - 5 paa B AeHh).

npuM.e'ianue. TeM, y soro B npOllJJIOM HMeJlHeb noBpe)K.lleHIUI HJIll napymetras <pyHKUliH I10aBOHOllHHKa, conpOBO>K.llaIOWHeC}1 ocrpoa 60JJh10, pexoxeaayerca BbInOJJHS'lTb acaay cnOKOHHO, He npHJJarafI Qpe3MepHblX yeaJJliH BO BpeMH HaKJJOHarYJlOBHW;a, He aararaaas pe3KO

M h1ill Ubi. .

nO./tO'JfCUTe4bnOe dei1.cTl3Ue .. Aeaua oxaaunaer BJlHHHFle aa CI1HHHOH. Mosr, aero aepanyio cacrexy Ii nee oprausr H IKeJle3b1 6plOmHoH 110JlOCTH. B pesynsrare TaKoro CTHMYJlHpyrolllero .n:eHcTBHH ROP P IiITHPYIOTCH aa p yurea H1I CPYHKUHi1 SlTHX opraaos, Oaassrsaer nelf.e6Mbl:H 9cpcpeKT npn caxapuox .n:Ha6ere, TaK KaK CTHMYJlHpyeT CPYHKIU'IIO I1o)lIKenYJl.OllHOH :me.JIe3bl H .Jl.pyrHx :meJle3 anyrpeaaea ceapeuaa. B pe3YJIhTaTe srero perynapyercs CPYHKUHOaansaoe COCTOSlHHe I10,ll;)KeJIYAollHOH 1Kene3bl K HOpMaJl!.{- 3yeTCSI Bblpa601'Ka HHcYJIHHa.

36

PIIC. 11. Caaaeaaa

31'a acaua oxaaaaaer H HHhle .n.etlcTB[UI. OHa YCTpa· HHer· 60Jlb B cnase, aapyweHflHcpyHKIJ,lH1 Il03BOHOllllHl(3, IKenY)l.OqHbIH )l.HCKOMq,OPT, HOpMaJI1l3yer cocrosnne nepaHOH CHCreMbl.. B03MOIKHO,. -rro ,QJHI MHorHX JlIo.nea sra acaua TPY,ll;HOBblJlOJIBHMa, II03TOMY peKOMeH,Jl.yeM 11M Bb[' nOJlMaTb ee TaK, l(aK OEH MorYT. LJepea onpeneneaaoe apeMH npn llOCTOHHHhlX 3aHHTMHX OHM .Jl.06bIOTCSI ycnexa .if caoryr BbllIOJJHHTbee Y)l.OBJIerBOpHreJIbHO. IToMHHTe, liTO IIpaBHJlbHbIl1 cnocoe BbIlIOJlHeHHH acaua HMeeT 60Jiee saxcaoe 3Ha4eHHe,. tIeM QMCJlO ee IIOBTOpeHl'l:H. Tax RaK sra acaaa OQeHh nonesua, OHa peKOMeH.Jl.yerC51 scexaaHHMalOl1lRMCSI HoroH.

CABACAHA ~ n03A TPynA

Hcxoonce n040~eH.Ue. J151r:re na CI1MHY, He 110.Jl.K.n3- Jl.bIB3S! 1l0AYWKY no,ll;. roaoay .. Bee reno pacnpsaare, CBB· Ml:iTe nanpazeaae, Jla)l.OHH MoryT 6bITb 06pameHbl K noBepXHOCTH nOJIa II aaepx, LI.blxaHHe 06b1<lHoe. 3aKpOHTe rnaaa FI I10JlHOCTblO paCCJIa6bTeCb. B 3TOM .lKe noaoareHFlH ocraaajrrecs H BO BpeMSI BhII10JIHeHH5I acaasr (pHC.

II) ..

3TanbL eunosseuus: 1. 3aKpoHTe rnaaa H ,Qep}I{HTe HX 33KpblTblMH 2 c. 3aTeM orxpoare HX na 2 c. I1oBTopHTe aaxpsrsaaae H orspsrsaaae rJJa3 3-4 pasa ..

2. CHoBa OTKpoHTe rnaaa H nOC.MOTpHTe ssepx, sarex BRH3 II np5l!lfO, nocne sroro - BJleBO, arrpaso H onsrrs npasso, aaKpoHTe rnasa. I1oBTopHTe yrrpazanenae )2- 3 pasa.

3. Teneps orxpoare pOT RaK M01KHO mape, HO 6e3 aanpl1IKeHF£SI. CBepHHTe fl3hlK rax, '1To6h! ero KoaGHK 6blJJ otipaurea Ha3a,ll,,\saKpOHre pOT. I1Pli 3TOM H3b1K OCTaeTCH B TOM }l{e nOJJO.lKeHHH B Te4eHHe' 10 c .. 3areM OTKpOMTe pOT, BepHHTe .113b[K B 06b1'IHOe I1QJJOll{eHHe Ii aaxpoare

pOT. Ilcaropare ynpaaoreuae 2-3 pasa. .

4 .. JIe}l{a C saKpblTblMH rnaaaxa, eocpenoreusre csoe BHHMaHHe aa KOHGHK3X naasues aor. MblCJleHHO paccJl36bTe HX. 3aTeM Me,QJleHHO nepeveuiaare same BHRMaHue aa KOJI,eHH, 6eJl.pa, 1l0S1CHHUY, T3JlHIO, cnaaaos Moar,

37

CrIBBY, llnetIH, ureto, pyKH, Jla)l,OHH, rraJlbijh!, )l,061IBaHCb nonaoro HX paCCJIaOJleH1H1. rIoABllraHTe caerxa rOJIOBy BJleBO - BlIpaBO, OCBo60}K)l,3f1 MblWijh! wen OT aanps.meHHH,. H, pacnoaoxcaa ee B Y)l,OOHoA noae, paccnaosre MbIWLl.bl men, JIHQa Ii rOJlOBbL. Teneps Bbi naxoaarecs B COCTO)! BHH cP 1f31'l'IeCKO H pen a Kcall.H Ii.

5. 3areM CHHMHTe nCHXH4eCKoe aanpaxeaae CJIeJlYiOnUIM oopasoM: acncxaure xpacaeoe MeCTO, xoropoe Bbl" JliOOHTe H tIaCTO noceruaere (310 MOllIeT OblTb pexa, can, JIym3 aKa, 6eper pexa) , H npencrassre ce6e, xro B·bJ uaXO)l,HTeCb B 3TOM MeCTe. COCpe)l,OTO%re csoe BHHMaHHe sa 310M MeCTe. Booopaaare, tITO BblJIemHre sa rpase H)l,blWHTe B03AyxOM nOR MeCTHOCTH. Teneps, cocpenoT01;J:HBWHCb aa 3TOM MecTe, c)l.enathe HeC.KOJIbKO fJIYOOKHX ,lI.bJxasHiL BblAblx3ihe H B,lI.blXaHTe Me)l,JIeHHO H rnyOOKO. Bo BpeMfi anoxa CTeHKa .lK1i.BOT3 nepexernaerca saepx, BOBpeMfl ssrnoxa - BHBS. O,ll.HH BAOX Ii O)l,HH Bbl· )l,OX oopa3YIOT OAHH )l,b!X8TeJIbHbIM UHKJI. He TOpOI1l-ITeCb, B blltOJIIUIfl fJIy6oKoeAbLx a HHe. ellen a ATe 10-12 llblxaTeJIbHblX UHKJIOB. Ilocne OKOH'IaHH5J npencrassre ce6e, tJTO Bbl aacunaere. Teneps Bbl yme paCCna6HJIHCb OKOH1:J:aTeJIbHO. Ocraaajrrees B raKOM COCTOllHHH 5-10 MHH. 3aTeM orxposre raaaa, BblTlIHllTe reno If Cfl)l,bTe. Bsr aasepumaa casaeaay.

EfJlCe8lie6ftbte eaunrus: ,lJ,eJI8HTe eaaacaay nOCJIe OKOH- 1.laalUl. BblnOJIHeHl:ill ncex acas, rrpaaaxx H npyrax KPH.H B reseaae 10-15 MHH e1Ke,ll.HeBHO. TIpH TaKHX saeoneaaHHflX, KaK aprepaaasiras ranepreasaa, aapytuerrae cepAeqHOH,II.eflTeJIbHOCTH, caaacaaycnenyer AeJIaTb B re'IeHHe 60JIee AJIHTeJIbHOrO BpeMeBH, He BblnOJIH5Jfl BBKaKHX acan H ApyrHx KpHH.

[JOAOfJICUTeAblioe 8etlcT8ue ... Casacaaa oxaauaaer noJIO.lKHTeJIbHOe )l,ei1CTBHe KaK aa 60JIbHbIX, T8K H uancex JHI.U, S8HHMaiOJ.J..lHXC1I HoroH. Ee HeMeJl.JJeHHb!H 3cpcpeKT- 310 paCCJlaOJIeHHe aeex MbTWU,. aepsos, oprasoa H CHCT8M eprauasxa. rIPH nOJIaOM paCCJlaOJIeaHH COCTOSJHHe MbJWU, HepBoe H opraaoa YJIYIl.W8erCfl,. aRM nOJIHOCTblO BOCCTaH3BJUiSaiOTCfl. fIPH oeCCOHHHUe, nOBblWeI-IHOM H nOHHmeHHOM ll.aBJIeHHFI, .meJIyAOtJHblX paccrpoacrnax, 3aOOJIeBaHIHJX JlerKHX H cepnua caB3C8Ha HBJI1IeTCHJIYllweH KpHHeA, npaaocsnrea 06JlerQeHHe aesa MeAJlHTeJIbHO. JJ,Jlfl rex, xro erpaaaer anspraea, nOBblmeH"HoA YTOMJlHeMOCTblO, CJIa60CThIO, nOHH1KeHHOH 2KH3HeCnoc06HOCTbIO, 91a 8C8sa 6YAeT EiCTOllHliKOM CHJIbl-H .9HeprHH. PeKOMeH)l,yeM raKme BblflOJJHJlTb STY acasy BceM, KTO 3aHHMaeTC:fi Moroit

38

npa.B.HJIbHOe flHT8HHe

rIHTaHHe .nOJImHO 6bITb C6aJIaHCHpOsaHHbIM,. TO ecrs nHlUeBOM paUHOH ,1l.0JlmeH CO)l,epmaTb C3JI3T, SeJIeHbJe OBOlllH H CBemHe CPPYKTbT.. I1x M01KHO YlIorpe6JIflTh caMOCTOHTeJlhHO HJIM BCOll.eraHHH C. ApyrHMH 6JIiO.ll3MH. IloCJIe,ll.HHM: pas nHIllY cnenyer npHHHM3Tb He n031Ke qeM aa 2 q AO CHao C"be)l,a1'ne He ooaee 85 % 1K8naeMOro KOJUI'1eCTBa nama. He ynorpeOJIfrATe sony no BpeMH eAbI. Ee MO)l{HO rrars He panstne lleM xepea 0,5 q nocae OKOHQaHHfl eau. Bsinaaaare 10- 12 erasauos BO)l,bi Ka1K.llbIli AeAh. I136eraHre ropH'Iefi, mapeHoii. Ii ocrpoa nHILJ.n. I1CKJliO' <!HTe na saurero MeRlO KpaCHbIH nepeu, YKCYC, B036Y1K,lI.a· IOlUHe cneuna, npaaue, OCTpbIe npanpaasr, He neare OOJIbWe 2 qaWeK qa5I HJIH Kocpe B neas, Ilocrapaarecs sooetnee orxaaarscs OT BIIX. He ynoTpe6JIflHre rasxce KOKa-KOJlY H .ll..pYfHe ra3F1pOBaHHbIe HamiTKH.. He CJIeAyeT yTpOM, npocayaumcs, nHTh B noerena ll.'aH H SO,1l.y. Heeererapaaauax paspeuraerca ynoTpeOJlHTb PbIOY Ii fieqeab, HO apesreano aanpeuiaercs ecrs MHCO. Tlpa pa3JIHQHblX HapywerfHflX $yHKIV!H nHJ.J..leBapHTeJlbliOH cacrexu cnenyer COCT.8SJIflTb caoH fiHw.esoH panaca C yqerOM npRBe,IJ.eHHb!X HHme peKOMea.naUHH.

3aBT'PaK (7-8 'l)

1. AneJlbCHHOBblH HJIHJl1060H APyrOHrppYKTOBbIH COR - I q·aWKa - HJIH cJtaAKHA anenscaa

2 .. Csencee HOJlOKO HJ1H Jl.pyme cBelKHerppYKTbI {KpOMe xaaro)

·3 .. Tlpopociuae 3epH3 - 1/4 '1aWI{I1

4. rIweHH'IR"blH xJIe6 (ll a n a r H) C seJteHblMH OBOIllaMH (UnII nWeHHqH3~ JieaeWKa, lIJiH OBCHHa51 xaura, lIJI . .H I\YKYPY3Hble XJi.onbfl C MOJIOKOM If caxapox)

5. Cap - 1 JIOMTHK

6. HAijo (IJaWOT, sapeaoe FlJIH B BHAe HH'IHHijbl) -

1 WT.

7. l.Jafl, Ko$e HJIH HanHTOK xaaao - 1 lIaWKa

Bropoa sa.&rpaIC (12-14 It)

1. CaJIaT Ka nOMH.n:opOB, orypuos, penxca, canaraJleTTYKa, MOPKOBH .Ii npyrax oBomeii C COJIhiO, nepnex, COROM nHMOHa HJIH C8J1an1OR npanpaeojt - 1 '1aWKa

2 .. OBOJuHoR cyn - IQalllKa

3. PHC I1ml nmeHH'IHbLH xJIeo

4. CTpytJ.KOBh!e OBOJ.J..lH (M a H r, Mac y p, 'I a II a)

5. CaK (JIHCTbH OrOp0)l,HHX pacreuna)

6. 3eJleHble OBOW.H (JIlOOble CBelKli.e OBOJ.J..lH)

39

nO/l,OH.UlC (15-16 1/.)

1. Caexcae q,PYKTbl

2. Kpexepsi, raaersr BJIB ztpyroe HeCJIa.nKoe rresense

3. CblP- 1 JIOMTHK

4. LIaH, Koq,e HJUI A3nRTOK KaRaO - I xamsa

06eo (19-211/.)

I. Caaar - 1 saurxa

2. OBOUUlOfi cyn - I naunca

3. nWeHHlJHbIH xJle6

4. Crpysxosue OBOlll.H

5. CaR (JlHCTb5! oropOAHhlX paeTeHMii)

6. 3e.JIeHOJe OBOlll.H (moEibIe csexcae osouia) 7, PblEia BJIM ffellelib

3, CAXAPHbU1: ,UHABET

Caxapaaa AMaEieT - SaOOJIeBaHHe, H3BeCTaoe C aesanaMflTHblX apexea. MHJlJlFlOHbI JJlO.11eii BO acex MHpe crpa,[I,31Or caxapnsnr l{Ma6eToM. Cyw;ecTBYIOT pa3JlHt[HbIe CHMnTOMbi If $OpMbI sroro 3a6oJleBaHHSI, HO xapaarepace ero npoaaaenne -3TO H3EibITOtjHoe conepzraxue rJll0KO- 3bI B KpOBH EiOJIbHOrO H BbI,n;e.JleHHeee c MO'lOi\' IloasnneHHe ypOBHSI TJJIOK03bi B KpOBH oEiYCJ10BJleHO aapyurennex $yHKIJ.HH nO.1l.>KeJlYAOliHOH }l{ene3bt

ECJlHB no,u}KenYA01IHOH meJIe3e (pacnOJlO:!KeHHOH B BepXHeH 'qacrH EiP1OlllHOH nonOCTH) He BbIpa6aTbIBaerCl'! nocrarcxaoe KOnlilJeCTBO HHcyJIFIRa, B oprauaaue napyuraerca YCBoeRHe rJIlOK03b1 H Bblpa6orKaH3 nee saepraa, ITPH orcyrcraaa npaBHJIbHOM YTHnH3aUHIi rJI1OK03bI sapyuraercs XHMH3M opraaasxa B pa3BHBa1OTcfl pa3J1HtlHble q,1f3HQeCKlfe He,!l.OMor3HIHl ff aapymeaas. 31'0 06YCJIOBJ1Hsaer lJ8CToe MOlJeHcnYCK8HHe,. nOBblU1eHHYlO yTOMJlSle~ Mocrb, CHH:merIHe MaCCbI rena, norepio apeaas, 06mylO CJIa60CTb H H3MeHeEHe KOJKU y 60JIbHblX caxapasrx ,IlHa- 6eroM. B ,QaJlbHefililleM IIpH XpOHH"leCKOM Te"leBHH 3a60- JIeB8HHK pa38HsaroTcSl apTepHaJIbHal'! rHnepreH3HSl (noaerurenae xposaaoro Jl.aBJIeHHfl) H nopaaceaae !I101leK. HaH60Jlee pacnpocrpaaeaauf cnocoe JIelJeHM}1 caxapnoro l{Ha6eTa - SlTo asenesue B opraaaav nacynana ,ll.Jll'! KOMneHCaIJ.H.H ero He.ll.OCraTOlJHOl'i Bhlpa60TKH 110A)I{eJIY,1l.0"llHOH :meJIe30H,

OCHOBHOfi He,1:r:OCTarOK sroro nelJeflHSl COCTOIlT B TOM,. 'ITO 60JIbHOH ,n;OJImeH IlOJIyqaTb HHCYJIHH B IIHbeKUHflX H tJ.pyrHe npenapara seonpenenermo ,1:r:OJIroe spesra, B relIerlHe acero nepaona 60JIe3HH,.

40

AorOBCKoe .JleqeHlIe

P[orOBCKal'! cacreaa JIelJeHHH BKJIIOliaeT 2 cpal{TOpa:

1) npaBHJIbHOe nEIT8HHe H 2) perynapaae 38 HHrHSJ HorOrl. BHaqaJIe 60JlhHOH: MomeT HaIJaTb aaHHMaThCSl MoroH, He npexpauraa npaeua npenaparoa HJlH IlHbeKUUH, eCJIH OR !10JlyqaeT HX. Ilocne saaaraa fioroH B TelJeHl1e npH6JIH- 3HTeJIbHO 3 Mec DB MO)l{eT nOCTeneHHO H3t1aTb YMeHbW8Tb npMHHMaeMbie ,[I.OSbi upenaparos H B KOHue aoauos npeKpaTHTb ax npaesr.

B pesynsrare Hccne,ll.osaHHH,. npOBe,1:r:eHHbIX B HHAHHCKOM HBCTHrYTe HorR, ycraHOBJIeHO, 'ITO H3JIeqeHHe caxapuoro .1l.Ha6eTa aacrynaer qepe32-3 Mec. PIoroBcKoe neseaue npHBOAHT K BoccraHOBneHHIO q,YHKUHI1 nOA}{{.e·J1Y,ll.O'lHOti. )l{ene3bl Ii .apyrax }KeJle3 .9H)l.OKPHHHOH cHCTeMbI, 'no B csoio OlJepeAb HOpMaJIH3yeT XHMHSM opranaaxa, Y 60JlbHoro nonnocrsro ycrpaasrorcs npO}lBJIeHHfI caxapaoro .ll,Ha6eTa, Hero 3.110pOBbe noccraaaanaeaercs .110 ypOBHH HopMbl.

Pel(OMeftayeAtbLe acauu. TaK l{al{ OCHosHaH aanaua npn Jle'leBHH aroro aa60JIeB8HHl1 - HopMaJlH30BaTbcpYHKUl1ro nO,[l.lK8JIYAO'lHOH }KeJle3bl H l{pyrHx SHjtOKPHHHblX 2Ke· nes, Mhl Or6HpaJiH rrpexne scero re acaaa, aoropue cnoC06CTByroT BOCCTaHOBneHHIO $YHKllHH 3H,uOKPHHHOii CIlCTeMbJ. nplf 3TOM npennosrenne OT)l3BanH 60nee aerxo BbIDOJllHleMblM3caH3M. C YlJeTOM 9TBX Tpe60BaHHfi peaoMeH,II.YIOTC51 CJIe.a:YlOI1(He acaaa: cypxaaaaacsapacaaa, yrra nnaaac an a, 6 xyxca ar a ca sa, III an a6xacaHa, nom H Morranacaaa, ap axaaaxpacaaa, MaTCHeH.11pacana, cynraaaapacaaa, nxanypacaaa Ii caaacaaa. PerYJlSlpHOeBbInOJlHeHMe 6-7 H39rHX acau 6y.ner ,n;ocraTOqHbIM .lVI51 B3JJe-

'1eHHfl caxapaoro .nHa6eTa. .

CYPH5IHAMACKAPACAHA - noaA <, nOKJ10HEHI15I COJ1HUY

Hcxo8H.oe nososeenue. Craasre, HOfB sa urapaae nJiM (aa paceroarraa OKOJIO 60 CM)., PYKH orrycrme BHM3. rOJIOBY .nep2KHTe npR-MO, Cxorpnre nnepen H. )lbllllHTe HOpMaJIbHO:

!hanbL 8bLnOAReftUp" L B,n;oxHI.JTe Me,ll.neHHO, nO.11HHMal'! 06e pyKH anepen-aaepx (K ne6y) KpyroBhIM ABU)I{eHHeM C TaKOH CKOPOCTbIO, 'lT06bI K MOMeHTY nO.ll.'beMa pyK ssepx sa sep IlHlTb -BAOX. .n a,1:r:OHH IlO,1l.HSlTbiX p yK )lOJ1:!KHbi 6 bITb o6pameHhI BnepeA, pyKR - napanaensmr.

41

PHC. 12. CYPHHHaMacK8pacan8

2. HalfHI1Te Bbl,ll.bI-

xaTb B03JJ.YX, naxaoaas BepxHlO1O xacrs TeJIa R onycsas napanaensuue pyxn snepeJJ.-BBH3. 1< MOMeHTY KacaHFlSI PYKaMH nona BblJJ.OX caenyer 38- aepmars.

3. 3aJlepJKRTe JJ.b[xaHHe H OCTaHbTeCb s 3TOH nose B reseaae 6-8 c. Bo BpeMH 38)J.ep2KKH JJ.bIxaaas Sa2KHO, tJTOOOl aepxnas qaCTb TeJIa (BhIwe TaJIHH) oWJIa paccJlaOJIeSHOH, a HFDKHHs:! (HH2Ke TaJIHH) - Hanpn}KeRBOH 11 Y<:Toii1uIBoi:i. rOJIOBa Me2K,ll.Y pyKaMH orryurena BHM3 no HanpaBJIeHHIO K 3eMJIe. PYKH BhITs:!HYTbI KaK MOMBO nansure. Ecaa 9TO B03MO>KHO, nOJIOJKHTe JIaAORM ua non FlJIH XOT5I ObI KOCHHTeCb FlMH nona. Baxao BbInOJJHHTb HaKJIOH oe3 xpeaaepaax YCHJIHM M uanpasceHHH TaK rJJyooKo, KaK 9TO Y)J.06HO (pHC. 12).

4. flOJIOH{HTe ooe pyKH aa HOrR H sepsarecs B nOJIOlKeHHe CTOH. B03BpamaJICb B 3TO nonoxceaae, npoaenare PYKaMH no HoraM B rrarrpasaenaa CHli3Y aaepx, BAoxHHTe MeJlneHHO, TaK qTOObi B MOMeST aoaspamenaa S acxonuoe nOJIo»ceHHe 3aBeplllHTb BJlOX. Bce STO COCTaBJIReT OARH llHKJI cYP HHHa MaCKa p acan bI.

5. OT.lJ.OxHHTe, HaXOJJ.HCb B HCXO.ll.HOM nOJIo»ceHRH, 5 c, a 3aTeM nOBTopHTe see CHaIJaJla.

ErJlCeafteBftbte 3aftRTUR. )l.eJIabe acaay 4 pasa B AeHb.

He nOBTopHHTe ee oOJIee 4 pas B neas,

Ilonoscurensnoe aeilcTBue. Acaaa oaaaaaaer pa3JIHQaue nOJIO»CHTeJIbHhle B03,l1,eiicTBHH. OHa M5IrKO CTHMYJIHpyeT <PYHKllHlO nOIJTU sees 3H.lJ.OKPIlHHblX >KeJIe3. B peaYJIbTaTe sroro HOpMaJIH3yeTCH aapadonca ropMOHOB nOJJ.lKenY,llOqHOH }KeJI eaa, Ba,unOtIeIJHHKOB, lll.HTOBRJlROH )KeJ]e3b1, rancoasa H npyrnx »CeJIea, TI03TOMY YCTpaHHIOTCR OCHOBHbIe naroaoraaecxae HBJJeHIUI, otiycaoaneaaae aapymeaaea <PYHK1um nO.lJ.)f{eJIY,ll.OIJaOH }I{eJIe3bI. Acaaa AeHcTByeT nOJIOlKHTeJIbHO aa otiaacra »CHBOTa, n03BOHOIJ-

42

HHK, nerxae, rpynayro KJIeTKY, YCTpaSflH pa3JltlQHble napyweHHH B 3THX Y'IaCTKaX TeJI8. TaK Kal< npa BhInOJIRe" HIm acaua I<pOBh uapxynapyer B 06paTHOM Hanp8BneHHH, YCHJIHBaeTCH ee npHTOK K TKaHHM nana, M03ry H scex opraHaM sepxaes qaCTI:I TeJIa.

Eha acana JIerKOBbIIIOJIHHMa, peKOMeH,lI,ye"M 1l.eJl8Tb ee acex 3aHHMaIOIIr;HMCH HoroH.

nOCJIe BblnOJJHeHl-iSl cypaaaaxacxapacanu B e>Ke,ll.HeBHble 3aHJITIHI CJIe.lJ.yeT nOCTerreHHO BKJIIOQ8Tb CJIeJJ.YlOruHe acansr: yr-ranrranacany, (pRC. 3, 4). oXYJKaaracaHY (pRC. 6), wana6xacaHY (pRC. 7, 8), namaaorrarracany (puc. 9, 10). 3TH 4 acamr OrIHC8HbI B paaaeae «Hapyrne- 111151 nHl.,UeBapeHH5I».

Ilpx caxapaou JlMa6eTe peKoMeli,uyeM .ll.eJl8Tb HX TaK, I ax onacauo asnue.

AP,UXABAI\PACAHA

Hexoonoe nOAOrJICeUue. C5I,!I,bTe aa nOJI, BblT~lHYB napaJJJIeJIbHO ooe aora, TIOJIO>KHTe JI8JlOHH na IIOJI. L(bItuHTe HO~MaJlbHo. Cmma B nOJlOmeHHH CH,llfl .n;OJIJKHa OblTb npaMOH.

3ranbL BbInOJl.fteUUR. J. O,!!,Ha BbITIpflMJIeSRaR aora naXOAHTCfl aa nOJIY, ApyrylO aery cornare B KOJIeHHOM cyerase H CJIerKa OTBe.l(R'Te HaS8,II..

1. Crony corrryroa B KOJIeHHOM cycrase HOfH noaecTine C HapY)I<HOH CTOPOHbI BhmpHMJIeSHOfl HorK aa yposHe rOJIeHH - Me}f{,lI.Y KoneHOM " nO,ll.bDKKOil. TIHTKa JlOJI>KHa ObITb npHlKarOH K ShInpHMJIeHHOH aore, xoaeao COrHYTo!l HOrF! o6parueHo asepx.

3. TIOJlHHMH're PYKY, O,!I,HOHMeHHYIO C BbrnpHMJleHHOH HOroH, n8paJIJIeJIbHO rrOCJIe.lJ.HeH H OXBaTFlTe ee JIa.lJ.OElhlO na yposae JIO,!I,bDKKH eorayroa sora. TIp" .9TOM PYKa H I(OneHO, reCHO conpasacaacs, o6paSYlOT «3aMOK», EcmI Bbl He M02KeTe JlOTHHYThC5J PYKOJI ,!I,O nora H 3aXB8THTb ee, KOCHMTeCh ee DaJIb~aMH H crapajirecs YJlep)f{aTb naasl{bl Y aora,

4. JIaJloHb BTOpOH pyxa nOMeCTHTe aa TaJIHIO TaK 4T06bI YKa3aTenbHblH H OOJIbIDO» naJlbUht OWJlFI oopallle~ HhI snepxy. Tlpn 3TOM MeM,lI,Y coruyros B JIOKTeBOM CYerase PYKOH H SbmpflMJIeHROH HorOH oepasyercn yrOJI 900, Ha aTOM srane rOJIOsa, urea If CIIHHa SbInpHMJIeHbI H 06- pameasr srrepen.

5. HatIHHTe Me,!I,JIeHHO B,!I,blxaTb, oJlHoBpeMeHHO spaLQaH Ii nOBOpatIHBaH TaJJHIO, rpYJlBYro KJJeTKY, meso H ronosy B CTOPOHY, O,ll,HOHMeHHYlO C corHYTbIM JIOKTeM. Ilpo-

43

PHC. ra Ap.ll.X3S3.KpaCaHa

)1;OJDKaliTe 31'0 ABlI)KeHlle AO TeX nop, noxa .9TO B03MO}KHO. Bo BpeMn rrosopora JlOKOTb nepexemaetca 1'1 a 90°, a rOJlOBa Ii BepXH5I5I gaCTb TYJlOBHru8 - He. 180". TaK, eCJIH BbI CH.Il.HTe JUIUOM K BOCTOKY, TO B npouecce spatnemes anpano JlWI,O nosopaxxaaercs K rory, a 38TeM K aanany, B TO BpeMn KaK BbmpSlMJleSHaH aora OCTaeTCH 06pameH- HOH K BOCTOKY.

6. ITocne M8KCHMaJlbHOro n080pOTa 3anepJKHTe AhIX8HHe II ocrasaarecs B 3TOM nQJlO1KeHfUI BTe'!eHHe 6- 8 c. Ha 3TOM srarte n03BOHOtIHHK BbmpnMJJeH,. B3rJHI.n:

YCTpeMJIeH B.n:8JIb (pac, 13).

7. 3aTeM, MeJl.JleHHO BJl.blxan, sepaarees B BCXO.ll.Hoe

nOJI O)l{eH He.

8. Pa30MKHHTe «3aMOK», BbmpnMbTe HOrB, paCCJIa6b-

recs, onYCTHB JIa)J,OHH na nOJI, If OT}1,OXHHTe B TetIeRHe 6 c.

9. IToCJIe ornuxa BbInOJIHiUe acaay aHaJIOrHtlRblNl 06-

pa30M C noaoporox B npoTHBOnOnOJKHYlO CTOPOHY·

E~ea.H.eBH.bte aanRTUR. nOBTopHTe acaay 4-6 pas, noBOpatIHBaJ1Cb B npoTIlBOnOnOJKHblX aanpaanennax .. HHaorna He .neJlaBTeee i50JIee 6 pas (roecrs 60JJee 3 nOBOPOIfOB B O.n:.HOM narrpaaneaaa).

Tlosoteurensnoe oeQcr8ue. Acaua .1l.eHcTByer rnBBHblM o6pasoM na oonacTb taJJIiH. J.l )KHBOT3. OHa CTHMYJIlipyeT .1l.eSITenbHOCTb scex opranos FI JKeJle3 B 9TOH otinacra rena, OK8SbI.BaeT nOnO}KHTeJlbHOe BJlFlHHHe aa nozoseJJy.n:Of.IHY10 JKeJIe3Y, H3.1l.nO'le'lHliKli, nOJJOBbie JKeJle3bJ.

I13BecTHbl H npyrne ee nOJIOJKFlTenbHble aq,<jleKTbI. ORa YCTpaHSJeT sancp, ){{eny.n:Of.IHble P3CCTpOHCTBa, reMoppoft, oonb B cnHHe,Heno.n:Bli>ItHOCTb ureaaoro OTneJlS n03BOHO'lHI.ma H napymeaas CPYHKUHHBce.x ero oTAenOB. Acana aerxo B·blllOJJHHMa H peKoMeHAyeTCSJ BceM saRHMalOWliMC5I no CHCTeMe 110I'M..

44

MATCI1EHIlPACAHA - n03A HA3BAHA no HMEHI1 AB TOP A - CBAMH .MA TCHEHIlP AHAT .n.)l(I1

MaTCHeH.}1,paCaHa - 60nee CJJO}l{HaH .n:JIn BblIIOJlHeHfifl aca aa, BHa":tIaJIe He Ka)K.}1,blH 33IH!MaIOD.l.gHCfl MOJKe~ BbInOJlHHTbee B eoaepureacrae. Ho TaK KaK 9TO O'leHb Bamnas acasa, aaHHMalOll(HMCfl HoroH: peKoMeH.n:yeTcfl BbInOJlHflTb ee B TOM sapaaxre, KaKoM ,ll;Jl5J Ka}Klloro as HHX SblflOJlHHM 6e3 'IpeSMepHblx YCIWHH:. Te, KTO S coseprneacue BblnonHfleT MaTCHeH,II;pac~HY, MorYT He aenars apnxasaapaeany, TaK RaK FIX AeHCTBHe - aI-18JJOrHf.IHoe. Ho TaK xaxapaxaaaxpacany JIerqe BblnOJlHRTb, BHatIaJJe MOmHO AeJlaTb TOJJbKoee.

Hcxoosae nososceeue .. GRJl.bTe rra non, BblTfJHHTe ooe npsxsre napaJlJleJIbHble Hom snepea .. nOJIO}J{lITe .JlalI,OHI{ H8 non no ClOKaM TYJlOBHll(a. TYJ!oBHme npaxoe. B3rJlR.A YCTpeMJJea snepea nuxaaae HOpMaJlbHoe ..

3ranbt eunosneuus; 1. CorHHTe npasyio aery B KOJleHHOM CYCTaBe Ii OTTnHHTeee aasan. Ilpn 9TOM .npeaoe 6e.n:po nepexemaerca asepx, rrpasas sronnna npanoaaaMaeTCH. Ha9ToM srane rrpanaa rrora )!,II;eplKHBaeTcll B npHfIo.n:H5ITOM nOJIO)l{eHHH.

2. Coraare JIeByIO aory B KOJJeHHOM CYCTaBe., He nonHHM8n ee. Benpo H KOJIeHO 9TOH nora OCTalOTCH aa noJJY, a crorta nepesreuraerca nOll rrpasyio J1rO,!l.I:fUy. PYKOH

nOMor8,OT pacnOJlO}IIHTb crony nOJ( flrOJl.Huei1. .

3. Teneps ~pHno.n:HHMHTe npasyio crony H nOMeCTHTe ee C H a PYX{HOfi CTOpOFlbI JIeSoro sonea a. Y .n: eplK FIB a ATe npasyro crony TeCHO np~JKaTOH K JIeSoMY KOJleHY. B pe- 3YJlbTaTe npasoe KOMHO OKa3blBaeTCR nOAHfJTblM aaepx JleBoe neJKHT Ha 110Jly. . ,

4. 3aTe~, yrmpascs JIeBbiM IIneqOM a upaBoe KOJIeHO, 3a<jlflKCHpYHTe HX, oopa30BaB «saMOK». Tlocne sroro BbI~flHlfTeneBYlO pyKY ~ nOMecnlTeee ua HapyxmylO

OBepXHOCTb npaaoro KOJleHa. Terreps Barna PYRe, yrrapalOmaflCfl B npaaoe KOJleHO, IlJlOTHO saq,HKcHpOBaHa B «38MKe». OXoBaTIfTe npaaylO crony JleBoii PYKOH .n:Jln npa}1,aHJ.}fl YCTOW'lHaOCTH qaCTH reaa, 3acpHKcepoBaHHoH B «:3aMKe» ..

CT 5. Ilepeaecrare 6e3 YCIiiJJHH npasyro pyxy sa CUHHY, 111 apanCb KOCHYTbC5J cnaasr TblJIbHOH nOBepXHOCTblO KHCHH~ B TaI{QM nOJ]O}J{eHIlJl Bbl 110.n:rOTOBneHbJ .Il.J1fl BblnOJJHe- . llJeH noeopora. Cnennre, f.ITOi5bI na 8TOM srane cnaaa,

6 11 ronoaa 6 blJlH BblnpflMJleH bl H BblTflHYTbl asepx. lIylO' BbllI,hlxaSJ, Me,ltJleHHO noeopauasanre rOJlOBY, rpynK:JleT.KY H TaJlHlO anpaso. Bpameaae TyJIOBHll(a ,n0,IJ-

45

PRC. 14. MaTClteHlIpaCall3

mHO 6bl1'b MaRCHMaJIbHO B03MomHbIM. CJIeAHTe sa 'reM, -rro- 6b! K MOMeHTY OKOH'I aHIiR BpameHHH sa-

BepWHTb B bI)l, OX.

B3r JJRA yerpexzrea

B)l,8J1b. Cnana npnMaH (pac, 14).

7 .. Ocrasanrecs B T8KOM nOJIOmeHHH B TeqeHRe 8 c. HansuaIOllI,He Moryr y)l,ep}!{HBaTb n03Y B reseaae TOJlbKO 4-6 c.

8.3areM, BhIAbIX3R, [lOCTeneHHO BepHHTecb B TO noJiO}KeHHe, B KOTOpOM HaXOAFlJIHCb ,!I.O sparueuas TyJlOamna. 8m F1eCTb O.ll.HH [lOJIHhIH UHKJI M8TcHeH,ll.paCaHbI. 9. Teneps oesoeonare pyKH,. KOJleHH, sepaarecs B HCxonaoe rroaoxreaae Ii OT,!I.OXHIiTe B resesne 6-8 c. Bo BpeMfi or,nbIxa BJJ:OXHHTe H BhI,lI;OXHBTe 2 pasa ..

10. Ilocae OT)l,hJxa BbIIIOJIHliTe UHKJI apauieuaa B npoTHBOnOJlO}!{Hylo CTOPOHY, nOJlOJKHB na nOJl np8BYro aory, rronrrsa JJeByiO Ii 3acjJHKcHpoBaB ee npasoa PYKOH.. nooxepenno nosropajrre spameaae nnpaso H aneao.

E~eaH-e8Rbte aaH,fI.TUJl .. Bblnammlhe 4-6 U,HKJJOa acaRhl eme,!l.ReBHO. He AeJJ.aHTe 60Jlee 6 UHKJlOB BpameHHi\ B pasuux nanpaanenaax, He npHJIaraHTe Qpe3MepHblX YCBJlHit

llOAO'J!CUTeAbH.Oe iJeticT8ue. 8Ta acana oxaeusaer Bblpaxceaaoe .a.eiiCTBHe na nO,lX.}KMY.lI:O'!HYlO }KeJle3Y H APYrHe 9H)lOKpAHHbIe }KeJle3bl, romrsapyer MbIWUbl }KABOTa H opraHb16piOWHOH nOJIOCTH. B pe3YJIhTaTe YJlYlJWeHHH KPOBooopalUeHHH nOA)I{eJIYJJ:ollHafl }KeJJeaa sneprnaapyercs FI ee COtTOSl'HHe H {PYHKUHH HopMaJIH3YiOTCSI'. HMeHHO 1J09TOMY OOJIbHbtM caxapBblM ,nHaoeTOM pexoxennyeTCH nenars ary acaay e}Ke.1l.HeBHO, nasce eCJJH ORR se B COCTosnm.H BbllJOJIRHTh ee ,lI;OCraTOliHO XopOWO.

8ra acasa oxastmaer H pa3JIRliRbIe npyrae nOJlO>KHTeJIbHhIe BJlH:HHIHI. OHa xopparapyer $YHKUHOHaJJbHble aapyureaas 1J0qeK, eeneaeaxa, neqeHH, :lI{eJlY,!l.Ka, KAme'!BUKa, MOlieBoro nyasrpn H raaosux opranoa, 'tfTO oOYCJIOBJleHO 9cPcPeKTOM BFlYTpeHHeH cTlfMymIlUU!. IloaoX<HTeJIbHO ,nelkTByer ua JlemMe, yJlytJmaH }IX KpOBOCHa6- meHRe. Ilpa o,nbIWKe pexoxesnyerca BHatIaJIe ,neJIarb

46

PUC. 15. Cyor3a3Ap3caHa (Hcxo.nHoe OOJlO)!{eHIle)

oonerqeHHbl.H BapHaHT aroaacanu, nocreneHHo eosepnreacraya TexHHKY ee BblnOJl HeHlifl ..

AcaHa oaasusaer ClJeUI'!<pHl{eCKOe ,!lei'!CTBHe npF! aapyureaanx cPYHKUHH !l03- BOHOI{HHKa. OHa yerpaaser ero pl-lfM,ll.!loeTb, B.OCCTaHaBJIHBaer 1l0,!l.BH2KHOCTb H rH6KOCTb. Ilpa apamenaa 0I{a3bIBaeTCH MHfKoe onarOTBopHoe BJlHRHHe Ha Bce n03BOH01fHble cerMeHTbI (or weHHbIX .1l.0 KOIlI{HKOBblX) H n03TOMY YCTpaH51iOTC:fl cjJYHKlI.HOHaJlhHble H8pyweHHH scex OT.n.eJlOB n03BOROQHHKa.

nOCKOJIhKY sra acaaa o-qeHb nOJIe3Ba npn caxapaex D.Ha6eTe H .1l.pyrHx yIIoMHHyrblx HapYllleHHHX, peROMeHAyeM ee BbmOJlHHTb acex 3aHHMalOlUHMCSI AaroA.

CYHT ABAPIPACAHA - K.OJI EHHA5I nOSA

J1cxoanoe nosoecenue. CHAhTe aa non sa narxa corHYTbIX B KoneHHhIX CYCTaBax aor (pHC .. 15). Iloaoacsre JIallOHH sa noa no 60KaM rYJIOBHma H BbITIpRMbTe no- 3BOHOtj!lHK. CMOTpl'lTe snepen, AbIlllHTe HOPM8J1bHO.

Ilpuueuanue. BblnOJIHeHHeaC8HbI MO}l{eT Bbl3BaTh aaTpY)l,HeHH.fL TeM, KTO HecO'leHb fe6oR, peKoMeHJJ:yeM ocBaBBaTb STy acaay nocreneaao H He I1bITaTbCfl BbInOJlHHTb ee cpaay BCIO UeJIHKOM. Baasane MO}l{HO .u.enaTh qaCTb nOSbI, B peayasrare TpeHHpOBOK acxope BbI CMO}KeTe nerKO BhInOJlHHTb scso acaay,

3ranbl 8 unosnesus; L CTaHbTe sa KOJIe.HH. IloJIO}l{H' re Jla.ll,OHH Ha non no 60KaM corHYTbIX KOJIeHeii H nepeHeCHTe tIaCTh seca reaa ua pyKH. PaCCTOHHlIe MemJl.Y KOJieHHMH OKOJIO 10 CM. PaCTIOJJO)KBTe OOeJlO,!l.hI>KKH H naJlhUhi nor sa nOJIy TaKHM otipasoa, t{TOObI TI8JIbUhI 6bIJJFI BMeCTe, a nflTKH pasaezreasr, TO eers t{To6w nSTKH, noAOtUBbJ H TIaJIb UbI 06 P a30BaJI H ¢mrypy. aa nOMHHalOlUYro no c1JopMe. 6YKBY «V».

2. Teneps nOCTeneHHO H OCTOpO}KHO HaqHHTe HaKJIOHllThCR, onycxas 6e,!l.pa aa nonomsu. flolUl.ep}!{.HBalhe reJiO BO BpeMJI HaKJlOHa pYKaMH, onaparomaxncs 0 nOJJ. ECJlH BaM fie TPYABO,. onycrare see reao aa noaomaa II aa nOJI, Kal{· IlOKa3aHO aa pac. 15 .. ECJUi .9TO CJIO)K' ao, ccrasaareca B noacseeaaa CH.1I.lI; He nsrraarecs Bbl"

41

PIIC. 16. CynT3s3 i1paca 113

nOJIH5I.Tb 60JIee CJlO}KFlhlH BapHaHT acanu ,!I.O rex nop, no. xa He 6Y,!I.eTe ,!I.OCTaTOllHO nO,!l.rOTOBJIeHhI K 3TOMY. TeM KOMY IIOJlO}KeHHe CHAll aa narxax H. IIO,!l.OWBaX Y,!I.OOHO, cnenyer npRCTynHTb K BhlIIOJIHeHIUO 3-ro at-ana.

3. ITO,!l.HHMlne npaayro PYKY H nOJlO}KHTe ee aa no nosaaa na,!l.bDKKH. 3aTeM TOIlEO TaK >Ke nOnO>KI1Te noaa ,!I.B JlO.!l.h1>KKH JleBYIO PYKY H cnerxa nporuarecs.

4. Terieps, npornoascs, nOJlO}KHTe H3 non npasua .110 [{OTb, 3aTeM TaKHM )Ke 06pa30M .I1eBblH. Ilepensaraa JlOK TI1 K .I10,!l.bDKKaM, IlOCTcneuHO KOCHHTeCb rOJlOBO.H nOJIa Korna rOJICHa 6y.a.eT H a nony, nOCTeneHHO orrycrare nae'lB, a 3aTeM a CIIBHY aa IIOJI. BblTIOJlH5IMTe HaRJIOH MeA' JIeFlRO, IlOCTeneHHO, 6e3 pe3KHX .Il.BIUKeIfRH.

5. Teneps BblTHHHTe oee PYKH B,D.OJlb TYJIOBHw.a. noJlO)!{HTe JIa,n.OHH aa noa Y nor (pHC. 16).

6. C,!I.eJIa ihe HeCKOJlhl{Q r Jly6ololX ,!I. hi X a FlHH, B,!I.blXa H BhI.lI.hlxaS! B03,D.yX sepea ofie H03,!1.pH. OCTaBaihech B 3TO nose B TeIJeRRe 6-8 C (l-WH MeHbwe). aTO H ecrs cyrrraBaitpacaHa.

7. Bepuarecs B HCXO,!l.HOe nOJlO>KeHBe caenyiomasr 06- pa30M: OXBaTHB JIO.!l.bUKKH pyxaxa, nOJlOlKHTe JlOI<TH H nOJI. YIIHpaHcb B JIO.!l.bDKKR B nepeaeca Tll>KeCTb TeJIa H JlOKTH, rIOAHHMHTe rOJlOBy H TYJlOBHme H sepuarecs nonosceaae CH,!I.R.

8. Pacnpnxare corayrue KOJleHH M npHMHTe HCXO,!l.Hoe n0.l10JKeH.He ,D.MI ornsrxa.

9. OT,!I.OXHMTe B resenae 6-8 c, 3aTeM CAeJIa»Te aca By erne pas.

EOICe8neBHbte 3aH.JlTU/l. BblIIOnH5Ifne acauy 3-4 pasa.

HHKOr,D.a He nenajrre ee 60nee 5 paa,

J]oAoOfCUreAbH.Oe 8eucTBue. aTa acaua oxassraaer CITe uHclHPleCKoe ,D.eilCrBHe npa caxapnoa naatiere. B peaynsrare cTRMyn.RUHH scex I<JleTOK H YCIiJIeH.HH KpOBOCHa6- }KeHMS! I10.!l.}KeJlYAOllHOii lKene3h1 OHa HallHHaeT CPYHKUBOnupoears FlopMaJIbHO. Kpove roro, 3Ta acana YCTpaA.ReT meJIYD.OtIHO-KHllleQHble paCCTpOHCTBa, aapyurenaa CPYHKUMH nexerra. nosex, CeJIe3eHKH H opraaos 6PlOWHOH noJlOCTH, CTHMYJIHPYH H 9HeprH3Hpy5I. HX.

48

OHa HBJIS1erCH .I1elle6HOM npu napymenasx rrmuenapeHHfl, B3D.YTHH IUIWe'lHHKa, sanope, resroppoe. 9cp<jJeKTHBHO KoppHrHpyeT HapyweHHll CPYHKUHH n03BOHOllHI1l{a, cycrasoB. ITOJlO}J{HTeJlMIO BJI[!Her H3 nOJlOBhIe }Ke.ne3bJ. IToBblwaeT norenuaio.

,1lXAHYPACAHA - n03A lIYKA

Hcxo8noe flOAOOfCeH.Ue. Jlsrre aa H<HBOT, BhlT5IHyB PYKH B,!I.OJIb TynoBHIII.a, nOJIO>KHB IUeKY ua non. Y.lI.eP>KHBaNTe aorx BMeCTe. ,UhIlIIHTe uopaansao. COrHHre o6e aora B KOJleHHhIX cycraaax II nplHKMHTe JI.O,!l.hIlKKH K 6e.npaM. Teneps OXBaTHTe npaayio JIO)l.h[H<KY npaaoa PYKO~, a neBYIO - JIeBoit ECJIM BbI He .!I.OTHnlBaeTeCh pysaMil .11:.0 .llOAbl}KeK, OXBaTHTe PyKaMI1 naasua nor, Teneps, kperrso y)l.ep)KHB2H pYKaMI1 JIO,!l.b1}KKH (HJlH II2JIbU.bI FIOr) , cormrre KOJleHM H JlO,!l.bUKKH. nO,!l.60pO.!l.OK UOJlOH<HTe aa aa non, Bb! uaxonurecs B HCXO,!l.HOM nOJIOlKeHHH .lI.JlSl BbIrTOJIHeH HR p,xaHYP aca H sr.

9ranb£ 8blnOAH.eHUJl. 1. B.!I.OXHHTe Me,!l.JleHHO H fny60- KO H aanepaorre .u.hlxaHHe.

2. C OKOHlIaHHeM B,D.OXa nO,!l.HHMHTe rOJIo.BY asepx H BhI!lpHMbTe ee.

3. O,D.HOBpeMeHI-IO OTTllHMTe 06e Hom aasan, ,UeJl3Hre 910 Me,!l.JleHH0, nenpepuaao H nJIaBHo. OTBe)l.HTe sora nasan KaK MO}KHO nansiue. Ilpa 3TOM rpynaas KJleTKa, ruea H rOJlOBa nO,!l.HHMYTCSI ssepx,

4. CMOrpl1Te snepen aa neeo (I10TOJlOK), ynepacasax KOJIeHH nJIOTHO C}KaTblMH. He orpsrsaare KOJIeHH OT noaa, ECJlH B03MOlKHO, YAep)KHSaHTe nO,D.bI)KKH BMeCTe. Ocraaaarece B 9TOM 1l0JlO)KeHHH (pHC. 17) 6-8 C -,11.0 rex [TOp, noxa MO}KeTe 32,D.ep}l{HBaTb .!I.blXaHHe.

5. Ha'lHRTe BbI.LJ:hlX2Th, onycxaa onaoapeaeaao rOJIOBy Ii rpyns ua non.

6. ITOJlO}KHTe W.eKY aa noa, ocaodonare JlO,D.bDKKH II Me.ll.JleHHO onycrare FIX aa non. PYKR TaK)Ke nOJIO}KJne H2 non II paccnaosrecs. TaKHM 06pa30M O,!l.HH lI.HKJI ,D.xanypaeanu aasepruea,

7. Ilocne OT,D.hlXa B reseuae 6-8 C BhlIIOJIHHTe acaxy elll.e pas aHa.l10rHQHbIM o6pa30M.

EOfCe8He8H.ble saH.RTUJl. nOBTOpHHTe acaay TO.nhKO 3- 4 pasa. Te, KOMY TPY.!I.HO BbInOJlHSlTb BClO acany (ynep)l{HBa.ll a6e JIO,!l.hllKKI-I), MorYT B rexeuue HeCKOJ]hKHX AHeii .ll.eJIaTh ee, aaxaartraaa pYKaMH TOJIbKO oaay JlO,D.bl1KKY. B 3TOM cnyxae ace sransr - B,!I.OX, HaTHlKeHRe, nO.ll.HHTHe rOJlOBbl H rpY.ll.HOH KJleTKH., Y,!I.ep)l{aHUe nOSbI U

49

Pile .. 17 . .llxaHypaollla

aoaspameane B HCXO)l.HOe nOJlO}KeH.He - BbIIIOJIHHIOTCH rO'lHO Tal{ }Ke, KaK npa aaxaare )l.ayx JIO)l.bIIKeK. OrJlHlJ.lIeaaKJIIO'-l.aeTC.H TOJlbKO B TOM, 'lTD OAHa Bora OCTaeTC.H aa nony, B TO BpeMH KaR )l.pyrylO CI'1:I0aIOT, 3aXBaTbIBalOT pYKaMH H OTTRTHBaiOt Ha3M. BhlllOJIHHi-iTe STy acasy Heaoropoe BpeMH B TaKOM OOJlerlIeBHOM BapIUlHTe.

II OAO:J/CUT·eJl.bftOe 8e acreue. ,Ux aaypacaua OKa3bIBaeT pfl)l. nOJlO>IUlTeJlhHhlX ,!l,eHCTBl-!l1:. OHa CTRMYJlHpyeT ace 3H)J;OKpHHBh!e >KeJleabI. 3a cset BHYTp'eHsero H saeuraero cscaras nO)J;>KeJlYAOlIHaa :meJIeaa saeprasnpyerca, B pe- 3y .lIbra re BocCraHaBJUfaaIOTC}I ee TKaHH j{ HOp Man asyercs BbIpaOOTKa BHCYJlHHa.

::ha acana rrOJlO>KH-TeJlbHO BmUleT aa aa.unOlIe'lHHKH, lll.HTOBH)J;HYIO >Ke.ne3Y, napalUHTOBHAHhle H noaoaae .meneaa, B peayasrare CTKMYJlHIl.HH HX KJleTOK HopMaJIH3YeTCH ceapenascooraercrayiourax TOpMOROB. Acaaa ORa- 3bIBaeT UeJIeOHOe H xopparapysomee . .ueHcTBHe aa cYCTaBbl, cnRHHoll Moar,. nersne, rpy,!l,HylO KJletKy H 6plOWHYlO nOJlOCTb.Ycrpa H HeT p aaJlwm hIe >KeJlY.no'l Hb!e paCCTpOHCTBa, aKTHBlI3HpyeT npouecc nameaapeaas, cnocodersyer noxyneaaio, YMeHhweHIUO HUIPOBhIX OTJIQ)KeHFlii.

Acana OKa3bIBaeT cneUHq:nPieCKoe nOnO>KIfTeJlbHOe .!leaCTBBe aa opraaaaa .>KeHIUHHbl. KOPPHrHpyeT aapyureaas MeacTpyaJlbHOrO UHKna H. pa3J1HtJHhle paccrposcrsa, ooyCJlOBJleHHbIe naronoraea nOJIOBhIX opraaoa,

npaBRJlbHOe "HTaRae

BOJlbRbIM eaxapasra AHaoeTOM caenyer B30eraTfi mapeaoa, lKHpaOH, OCTPOH, a raxsce ooraTOH K.paxMaJlOM H ytJle.sO,!l,aMH nHllJ;H BTetJeHHe 4Mec OT HBqaJIa SBBl'ITIUI HoroH .. OSB He .nOJl>KHbIynOTpeomITb PHC, xaprodieas, 6aHaHbI, rpeaUcPPYThI, aneJlbCHHhI, MaHrOR ApyriIe cIlPYK"

50

'fbi H osouta, coaepx BlUMe 60Jl bill oe ROJI H xeerao yr JleBOtiOs. Cnenyer BKJliOlJaTb B pauaou 11I-ITaHH.II. npopocuuse 3J[BKH, Cblp. MOlKHO C'beJl.,aTb e)Ke.nHeBHO H6J10KO. B .n:HeTY HeBereTapHaaua MOR<HO 'TaK)Ke BKnlO'laTb HeOOJJbUloe KOJlHlJeCTBO pbl6h1, ne-reaa H HHU, HO MHCO Ii nTHUy HeCROJIb' 1<0 xecaueaecre He cnenyer,

OorueH3BecTHO, 'ITO 60Jlbllhle caxapHhlM .Il.Ha6eTOM H~1eiOT HaOblTOtJHYIO Macey rena. CneAyeT )106HTbCH CHH· meHHH ee AD HOpMaJ1bHOH senHtJHHhl. ECJI" CJJeJlOBaTh npHHUHIIBM Ii npaBHJIBM unrauas; IfSJJO)KeHBblM B nepBOM paanezre, H saHHMaTbCH HoroH, Macca rena YMeHhlllHTcH. Ocoooe BER MaBile cnenyer y )J;eJIIiTbTOMY, "IT06 b! DOcJJe)J;Hiri1 npHeM rraura ObtJI He I103)Ke lJ.eM 3a2 tJ no CHa If tJTOObI B Ka.m)lhlH npHeM C'be:a.aTb He oonee 85 % me· JjaeMoro KOJIH'leCTBa TUl'lUH. Tlpauepaas . naera JlJll'l OOJ]bHb!X caxapasrx llHa6eTOM npHBe)leH8 HHlKe.

3a8TpWi, (7-8 Il)

I. 1I6J1ol<O HJlH rOM8THblii COR - 1 CT8K8H 2. Ilpopocmae sepua - 1/4 nanrxa

3. ITrneHHtJHblH xneo - 2-3 KyCKB - C OBClllaMH

IiMI KYI<ypyaHble XJlOnMIC MOJIOKOM

4. Klina (BapeHoe, nauror H.Illi }1H'IHHUa) -1

5. 4ati RJII1: Ko$e (no sxycy) 6e3 caxapa - 1 '1a':lIKa

Bropot: saerptuc (12-14 Il) U o6eo (18-.20 It)

1. Canar (orypnsr, nOMH)lOpbl, caaar-nerryx, peAHc H JJIOOhle .llpyme 3~JleHhle OBOml{ c rOI1 HJlH HHaM npanpaBOH aJJH canara IMfi coasto, rrepnex If COI.{OM JlHMoHa)

2. Cyn (OBOmHOl% HJJIf JJ1060I1 .ll.pyroA)

3. ITmeBlf'lRhlli xJJe6

4. CrpY'lKoBbIe OBOI..U.R (MaHr, Macyp, saua)

5. CaR (OBOIUHa5I seneas)

6. DBOIUH senessre

7. ,UJlH neaererapnaauea - pbl6a HJlH neqeHb

!70JtOH.U1C (15-17 Il)

I. 1I6J10KO - nOJJOBHHa - FlJlH HeCKOJIbKO YC01;JKOB

nanafm lIJIA ryaau

2. KpeKephI

3. ChIP - HeCKOJlhKO KyCOtJKOB,. 6JJIO,!l,Q H3 MeJJKorO

ropollIKa (q a H a r x y r x a H Il) .

4. 4aft HJJ.H Ko$e "(no sxyey) 6es caxapa

51

4. BPOHXI1AJlbHA5I ACTMA

OCHOBHaS1 :tKaJIol5a npa ElTOM I50JIe3HH - 3TO Jl<aJIooa ua npacryrru yzrynn,s, xoropsre OOYCJIOBJIeHbl napyureu aHMM B AbIxaTenbHoM CHCTeMe, B qaCTHOCTH, cna3MOM 6pOHXOB.

Haationee THnfl'HlblH CIIMIlTOM .noM 60JIe3HH - aarpyztaetraoe )l.blxaHHe. TIPH 3TOM ocoeenno 3aTpY)l.HeH Bbl)J.OX. BonbHoH 0pOHXHaJJbHOH aCTMoH JJ.OJnKea earpaxnsars ,nOIIOJIHHTeJIbHbIe YCHJIHH na JJ.bTxaHHe. B aexoropux cnynasx COCTOS1HHe 60JIbHorO HaCTOJTbI{O ornromaerca, xro OR CTaHOBHTCfl HHBaJIHJJ.OM. Coraacuo cyw,eCTBYIO' LURM B MeJUlll.HBe npe,!!.CT3BJleHHSlM.,. OCnO>KHeHHeM 0POHXllaJlbHol"l aCTMbl S1BJllleTCI1 aarioneaaune uaauaaexce 3M· qll-l3eMoH.

TIPH opOHXHanbHOH: aCTMe B OCROBROM aapyineao COCTORHHe 0pOHXOB. I1M:eHHO cnasa I5pORXMOJl npHBOJJ.HT K aapynrenaio HopMaJIbHOrO COOTHOrne!lHfl <pa3 ,s,noxa H BblAoxa. M3-3a OTeKa CJlM3\fCTOH oeonoxaa 6POBXHOJI astnox YAJlHIUleTCS1 M 3aTpYAHReTCS1.

B HaCTOHLUee Bpe}.UI 3TO 3a60JIeBaHHe WHPOKO pacnpoCTpaReHO cpena JIIOAef.i MOJIo.uoro !l nO>KHJIOrO B03paCTa H JJ.a>Ke cpena JJ.eTeH.

B HaweH crpane MHJInHOHbl nIOJJ.eH CTpaJJ.alOT I5poHXHanbHOH aCTMoti". K C02KaJIeHlnO, I5poHxHaJIbHaH aCTMa He H3JJeql~BaeTCH nonHOCTbIO C DOMOlUb!O JIeKapCTBeHHbIX rrpenaparos.

MbI JJ.OOHJlHCb yoeD,HTeJIblibIX nOJlO}!{HTeJlbRbIX peaynsTaTOS B JleqeHliH opOHXHanbllof% aCTMbI 8 HH,!!.liHCKOM HHCTlITYTe HorR (TIaTHe). BOJlbHbTe, xoropsie HeYKOCHHTeJlbHO cneJJ.OSaJIH peKOMeHJJ.aIJ;HHM H perynapno 3aHHMaJIHCb AoroH, B3.IIetIHBaJIHCb. Mbl FJa6JIIOAaJlH HOpMaJIH3au.HIO COCTOflHHH Y OOJlblibIX MymcKoro Ii >KeHCKOro nona yme sepes HeCKOJlbKO MeCHu.eB 3aHHTHH !TO CHCTeMe AOroB, ITP" 3TOM OOOCTpeHHH 3aooneBaHHH y 3aFHIM8IOLUHXCS1 He OTMelleHO.

IToroBcKaSI CHCTeMa JIeqeHHH 3TOH OOJle3HFI BKnIOtlaer 3 OOH3aTeJIbHblX KOMnOHeHTa: 1) perYJIHpHOe nsrDOJlHeHHe npaHaHM H onpeJJ.eneHHbIX acaH; 2) npaBRJlbHoe nHTaHHe' 3) COOJlIOJl.eBHe onpeneneauax rrpasna H peKOMeHJlaIl,HH. PaCCM01'pIlM 9TH aonpocu.

npa1iafWbL U acauu. DpaHaHMbl II acauu nOAOHpa- 10TCH C y'IeTOM HeOOXOAHMOCTH B03JteiIcTBHH npa aTOM aa- 60neBamrn na onpenenenuae CHCTeMhl. KaK YJKe ynouananocs, 6pOHXHanbHaH aCTMa - 3TO npexne acero sa- 60neBaHRe nerxax H AblXaTeJIbHOH: CHCTeMbJ. D03TOMY

52

npaHal'lMa If acausr JJ.OJl>KHbl 6blTb rronoopauu raKI1M 06- pa30M, tITOl5bl IIX BblUOJlHeH1"Ie cnoC06CTBOBano .BoccTa· HOBJleHH1O BOpMaJIhHOrO COCTOHRHH JIerKHX H aces JJ.blxaTeJlbHOii CHCTeMbI. MCXOAH H3 3TOH aana-rs, peKOMeHJlYloTCH cnenyrcmae npaHaHMbl H acaHb~: YJJ.)!{aHH npauasMa; 3KnaJJ.aYTTaHacaHa, rapacaaa, nora MYJlpa, yurrpaca ua, cnxxacana. capaa nracana, MaTCl-1 acaua, rIO.n.M acaH3 H caaacana.

Ilpouecc RX sunoaneaus I5YAeT onacau HH2Ke.

II punuuna u pekoxeniiauuu. BaJKAO, 'IT06bl OOJlbHble GpOHXRaJlbHOH aCTMOM COOJIIOJJ.aJlH cnenyrourae npanana HpeIWMeHAaUHK OTHOCHTe.llhHO JJ.HeTbl H pacnopHJJ.Ka JJ.H5!: npHHIiMaTb IlHWY nOCJle,!!.HHH paa He xeaee 'leM sa 2 '-I )1.0 orxona KO CHY, Hl'lKOr)l.a He Cbe.uaTb l50nee 85 % :tKenaeMoro KOJ]HlleCTBa mHIl,H, eers MeJlneHHO, TLUaTeJlbHO nepe>KeBbIBafl nHLUY, He nars BOAY pauee treM sepea non<laca nocne eJJ.hI, HCKJIIO'IHTh pasnpaxcaromae cneuna, ocrpue nparrpaaa, KpaCHbIH nepen A yKCyC, He ynorpeo-:

JlS1Tb GOJIee 2 qaWeK xorpe Hn!;! '!aH B ,!!.€Hb. He pexouennyercs yTpOM IIHTb "I1aM B nOCTeJIH Ii DATb BOAY npn noJJ.'beue H AO yrpeanero ryanera.

BO.llbHble opOHXHaJIbHOR aCTMoM AOJI}(RbI H36eraTb nmneastx np0JJ.YKTOB H semecra, KOTOpbJe MoryT BbI3BaTb anneprmo. OH!i .n.OJl}Kl-Tbl KOPOTKO CTPH'lbCH, npexparnrs KypIlTb H acnonsscsars Ta6ai< B mOiSOH Jl.pyroii cPopMe. ECJJM 6pOCHTh KYPHTb He ynaercs, He caenyer XOT5I 15b1 KypHTb naromax. PeKOMeH,!!.yeTCSl. crrars 6-8 q B CYTIUI, craparscs scerna ObITb 13 COCTOHHIlH pacCJlaOJIeHHS1, a He HanpH:tKeHHH.

CHTyalJ,HH, KOTOPbl€ Bbl3blBaIOT HepB03HOCTb H aanps)l{eH!le cnenyer KOppHrHpOBaTh Ii no B03MOl'KHOCTH H3- 6eraTb' HX. ,UnH OOJIbHbIX opOHXRaJIbHOH aCTMOn 06H3aTeJIbHbI e)Ke)l.HeBHble KynaHHI1 B X0J10AHOH HJIJi rOpHtIeH BOJJ.e, pacrapanas ncero rena rpy6bIM nOJIOTeHueM_ H HC- 1l0Jlb30BaHHe Mblna BO BpeMH xynaaaa. E>KeAHeBHbIH MacJIRHblH MaCCa)!{ HM npOTHBonOKa3aH. MM CJle.uyeT scerna 6bITb MaKCHMaJIbHO llHCTblMIi H CBe2KHMH. KpOMe CJ1eJJ.o· BaHlIH 3THM COBeTaM HM pexoxeanyerca BbITIOnH5ITb TaKHe npaHaHMbI H acaau.

...

Y,U.>KAFlH nPAHA51MA B n0J10)KEHI1H JlE)KA

npe:tK.n.e '1eM OIIHCbIBaTb 3TaITbl BbmOJlHeHHfI 3TOit npaHaHMb] He06xoJJ.HMO CKa3aTb HeCKOJIbKO enos 0 HRX B u..eJlOM.' Ilpartasua - 3TO OCHOBHOM BHA KpaM C HCrrOJIbaOBaHaeM aosnyxa. Kax H3BeCTHO, B03JtyX 06nanaeT paa-

53

JlJ1lIHblMH yHMK2nbHbIMIi cBotkTBaMH. B HeM co.n.ep >KHSHeHHa5l" .9HepfHli - II P a H a lIT aa T H. OR ra 06n2.llaeT ao:opOHPYIOIUliM, CTHMYJHlpyroLUHM Ii M<l~ 0..;0.;11_ PYIOIJUIM CBOHCTBaMH. Bn3rO.!l.apR 9TOMY BOSAyx eTCH MOlUHblM Ot[liCTHreneM opraaasua H HC'TOtlHl'IKOI4 .9HeprHll ,!'{JISl scex opraaos. 9TH CSOi.fcTSa soanyxa JJHKOM HCIIonb3YIOTcSl BO BpeMSl npaaaausr.

y A~ aAH np a H aa M a MO}K.er B bIIlOJJ HSlTbCH.nSYMR ClliO.Jll1 co6a~lH. B nOJIO)KeHH}l CTOS!: Ii B nonmKeRHH ne)Ka. B J.Jt:llJ_'. BOM nOnO}!{eHHH .9(jl$eKT C}K2TH5l oonee DonHblM BO

pOM ~ caaeee. '

OAf:!'3KO BhlIIonHHTb npaHa5IMY B nOJIO}l{eHim cno)t{He:_. IT~,noMY BHallane B TelleH!:Je I MecsaHHM IJ.lflMCS!: HorOH peKoMeH,ayeTcH JI.enaTbY.lUK.aBH npas B ~0J10}l{eHHHJIe}l{a,a sareM,ecnH 6YAer )KeJIaHMe,

peRTH K HCnOJIHeHHro ee .B rIOJIO}KeHHH CTOH (rITO .

HO HH)J{e).

. . HCXOaHOe nO/l,O'J!CeHUe .. Jlarre lia cnHHY aa nOJl.

npansre reao, BbITH Hlne PYKH B.nOJIb TYJlOBFHl1,a, TenaJI.OHH aa non. Horn paccna6neHb1. nSfTKH coezraa

re ~MecTe, CMoTpHTe snepezr, ;J:bIWHTe aopxaasao. 8TanbL ennonnenu«, B ynpa)KHeHHH BbI;J:eJIRlOT 4 nst: I). BbI.li;oXlIepea pOT, 2) B.Jl.OX xepes 06e H03;J:PH, 3) .u.ep}l{Ka ,lI;blxa.HHH Ii 4) orIRTb BbI,lI;.OX xepes pOT.

BblIIonHHIOT 9TH sransr CJle,aYIOIIIHM 06pa30M.

~_1. ~bI,aOXH~Te sees BOSJI.YXtJepes pOT ObICTPO, U"'T~n"'_ PblBHOH crpyea, CKOPOCTb ,!'{BIUKeHHH aoaayxa BO .. 8 pelyJQI Bbl,ll;OXaraKaH, RaI{ ITPH CBHCTe .. B03.llYx BbI . .llYBaeTC5I pes ry6b1',C)J{aTbIe,. RaK npn csacre, 6es KaKoro-nH60 .TIp R}KeHH 51 M bIlIT~ nHua (p Ii c. 18).

Ha .9TOM srarre reno .llOJDKHO 6bITb paccaaeaeao.

54

P IIC. 19 .. 3aAepiKKa. AblxaHlif1l BO BpeM'1l YAiKa f:ill npa Hall bIbl B Ilona' lKeHHH .Ile}l{a

speMSf BbI.llOXa COKpalll,aIOTCH TOJlbRO MbHlI~bI 2KHBora. Oocne OKOHQaHMR B.blAoxa cpasy }Ke apaerynaare KO BTOpOMY.9Tany.

2. B.llOXHHTe B03.l1.yX sepea oee H03API:I. Me.ll.JleHHO, He -oponarece, BAblX8HTe M8KCHMBJlbHO. rJly6oKo, HO TaK, 'lr06bI .9TO He Bbl3bIB8JlO ,UHCKoMcj:lopTa. He cnenyer BblIlOJlHSlTb BJJ:.OX C YCHJlHeM. TeJIO pacCJlaGneHo. IIpH BJJ:bIxaHHM npoacxoaar pacrsaceaae nepeaaes 6PlOWHOH creaxa,

3. Hoene s8BepWeHH51 aaoxa 3aAep>KHTe JI.bIXaHHe H BbII10JlHHTe cJIe.nylOlll,He ,!'{BH)KeHBH: coenasxre naJlbUbI aor BMeCTe H BbITSlHIiTe sx anepez, aanparare MbllITl1,bl HOf. BT5IHHTe }KHBOT .

PYKH BbInpHMbTe. Hanpsr-are MblWUhI ncero TeJ1.a.

B resesae I-A He.neJIH OCTaB8HTeCb B TaKOM noaozceaaa 4-6 C (pHC. 19). B reseaae 2-3'H He,lleJl"b nOCTeneHHO yseJIliQHB8HTe speM.H sanepacxn JJ:b1XaRIHI ,ll0 6-8 c. OcHOBHOH npHHI1,HlI - coxpanaare n03Y )1,0 Tex. nop, noxa 3TO B03MO)J{HO.

4. 3aTeM Sbl.llOXHHTe .B03.nyX uepes pOT, KaK Bbl 3TC D;enanH sa nepBOM srarre, B03JJ:YX cJieayeT BhI.1l.YB8Tb cnoKOHHO, HenpepblBHblM IIOTOKOM, KOHTponHpYH era. He TOponarecs, Bo BpeMH BbIAoxa HaQHH're paCCJla6nHTb MblWu.h! ryaoaatnacaepxy BHHS: BHaqane paccaaosre MbIWUbI rpYll.Ho!i KJl~KH, aarex H<HBOT8H aaxoaeu - 6eAep, Hor H PYK. K MOMeHTY OKOHQaHHJI BbI,llOXa nOJlHOCTb.1O paCCJl80bTeCb . .3To H ecrs O.ll.HH I1,HKJI y)l,>Kal1J.1 npana;JMbI.

Ornoxnare 5-6 c .. Bo speMfi OTJJ:b!Xa B./lOXHHTeH BbI.1l.0XHHTe sepes H03.nPH. 3aTeM noaropareece ynpazsae-

IlliH CHaQana. ~

E'J!CedH.eBH.bte saH..RTUJL. B nepsblA .n.eHb saBHTnM B.bI.IIOJJ.BHTe npaaaaay TOJIbKO 3 pasa .. Ha BTopoHJJ:esbYBenHlJbre lJncno ee nOBTopeHHA AO 4 H aa TpeTHH .!l.eHbAO 5 pas, He IIOBTopHlhe ynpa2«HeHHe 60JIee 5 paa IIO.nPHlI,. 5 - .910 MaK'C~HM3JIbHOe QHCJlO ero nosropeaaa .. TeM, RTO flO>KenaeT BbIIIOJllfllTb ynpaacseeae 2 pasa B ,lleHb, CJieJJ:yeT nOMHHTh, tlTO HHTepB8n Me)J{,lI;y 38HHTHllMH non-

55

}KeH GbITh He MeHee 8 Ll. YTpeHRHe H aesepnxe sacu nysuiee BpeM51 npa naysparaax 3aH51TH51X.

flpeaOCTOpOOICHOCTU. fIpaHaHMY cnenyer BblllOJlHl'!T aa nycroa >KeJlYll.OK, JlY<iwe acero yTpOM nOCJIe YMhIBa HH5I . .l1JI51 3af[fl'TFlt'! nO,ll.XO,L\fIT H sesepaae sacsr. TeM, KT npennoaaraer 3aHHMaTbCH npaHaHMoH aesepoa, caeaye yxecrs, <iTO BhlIlOJlHHTb ee MOJKHO He pauee lJeM xep 3-4 tJ nocae eAbl.

He06xoAHMo TaK>Ke, tJTOObl B03AYX B [lOMemeHHH Obl ttHCThlM H TeMnepaTypa rena y OOJIbHOfO He OhlJIa no asnueuuoa.

flOAOOlCUTeJtbHoe oeacreue . .l1eHcTBEe rrpaaaaaa onacaao IUDKe. 3,1l,eCb OTMeTHM muus, qTO 9<pcpeKT YA)KaUH npauaaena, BhJnOJlHfIeMOfl B nOJlO>KeHMH JIe)l{a, TaKOH JK KaK H npa BhI[lOJl HeHIHI ee B 110JIO)l{eHlm CTOfI. Basore oTMenlTh, tJTO B rrOJlO)KeHFlH Jle>Ka OHa oe30naCHa H JIerK BblITOJIHHMa AJlSl OOJlbHbIX JllOooro B03paCTa C paanaxHblM COCTOfIHHeM 3,1l,OpOBbfI. PeKOMeH)1yeM BbIIIOJlH51Tb e B nOJlO)KeSHH Jle>Ka OOJIbHhJM C noasnneaasrsr Ii C nOHR}KeHHbIM aprepxansaua ,Il,aBJleHHeM, C HapyllleHHSlMH Cep,Il,el:JHOH ,Il,eHTeJIbHOCTFI, a T8K}Ke TeM, KTO nOCTOHHHO npHRHMaeT JIeKapC1'BeHHble npenaparsr, .11.0 rex nop, noxa FIX COCTOHJIHe He HopMaJlH3yeTC5J. •

Y'u)l(AYiH nPAHAs:!MA B nOJIO)l(EHHM eros

MeTO,ll, BbInOJlHeHIHI YA>KaHH npaHaH.Mbl B nOJIO}KeHHH ne)l{a orracaa ssrrue. Terreps paccaorpaa TexHHKY ee BbInOJlHeHH51 B nOJlO>KeHHH CTOH. Ho npescne tIeM nepeara K ee onacau HIO, neoexonaao H anOMHIJTb 0 cnenyiomax npe.Zl.OCTOP°>KHOCTRX.

Il pedoctopoocnocru. YA>KaHH npaHa51MY B nOJlO>KeHHH CT051 caenyer BhlnOJlHSlTb C yserox onacaanax aaecs rperioaauaa H MeToAHKH. BCHKHe orerynaeuaa 01' ysa- 3aHHbiX lfFICTPYKUHI1 MorYT rrpasecru I( apeAHb[M H noBpe)l{AalOw.HM AeHCTBFHIM. fIPH HenpaSHJlhHOM acnonaeHMB Y)1iKaihl npaaanax B nOJIO)l(eHHR CTOH 3aHHMalolIllIii. ca MO)l{eT ynacrs H nopamrrsca. I1MeHHo n03ToMY Mbl nOCTOHHHO pexoaeaayex crporo COOJlIOAaTb cneayiernae npasaaa npa aanoaaeuaa YA>KaHH npaaaaxsr B nOJIO}KeHRB CTOH.

1. BHaI:JaJJe B reseane 1 Mec BblIJOJlHHTb YA>KaHH rrpal:IaRMY B nOJlO}l{e~THM .1Ie}l{a fI TOJIbKO nocne 3TOfO npHCTYnars K BbIDOJIHem!lO ee B nOJIOi£<eHHI{ CTOH. fIPH BbInOJIReHHR rrparraaxu B nOJlO}l{eHIHI J1e}Ka onaCHOCTb YWH- 6HTbCJI HJIH nopaaarscn OTCYTCTByeT.

56

2. Y,ll,1KaRH rrpaaaaxy B nOJIOmeHHH CTOH cnenyer Bbl[lOJlHHTb ua tIHCTOM B03JJ.yxe, He 6YJJ.Y'lH YTOMJIeHHbIM, npa IlOpMaJlbHOH resmeparype TMa, He TOPOO!{Cb.

3. Bee 91'a IIbl HymHo BbIllOJIHSlTb nOCJIeAOBaTeJlbHO, pIiTMHQeCKH.

HCXOaHoe nonoscenue. CTaHbTe Ta.K, 1ITOOb) TlSlTKH OblJIll BMeCTe, a naJlbUbl aor - 1l0A yrJlOM 45°. PYKE CBO- 60AHO cnycrare B.Zl.Onb ryaosauia. CMOTpFlTe snepen aa ypOBHe rnas. Croare npOtIHO, HO oe3 Hanp5!>KeHHSl. BYAb-

re OOJJ.PbI. .

Branb! eunonnenus. BbI)l.eJISliOT 4 3Ta rra BblIJOJIHeHH5I

Y.Il)I{aHH npauaaxu B nOJIomeHIH! CTOH: 1) aunox nepes pOT, 2) B,Il,OX nepes ooe H03.ApH, 3) 3a,ll,epml(a AbIxaHHSl.: 4) Bbl,ll,OX sepea pOT. 9TH aranu CJIeAyeT BbllJOJlHSlTb B TOM nOCJIeAOBaTeJIbHOCTH, scropaa YKa3aHa HinKe.

1. Bbl.Zl.OXHHTe sees B03AYX sepes pOT ObICTPO, aenpePblBHofi crpyea. BblAYBaHTe B03AYX sepes rYObI, cacarue, J{aK npa CBHCTe (CM. pRC. 18). CKOPOCTb ABlUKeHfHl B03' Ayxa npa BbI,Il,OXeTaKafI >Ke, Kaj{ BO BpeM5I CBHCTa. Teno pacCJIa6JIeHo. B blAblXaSl, coxpauia fiTe Mhlllll1..bI }KHBOTa, BTS1rHBaHTe nepeamoio 6plOWHYlO cTeHKY. BbJ.llOXHYB BeCb B03AYX, cpasy Haqmne BblTIOJIHflTb BTOROH 31'al1.

2. B,Il,OXHHTe Me,ll,JIeHHO Ii nenpepsrauo xepea Doe H03)1- pa. He roponarecs Ii He crapaarecs C.Zl.eJlaTb BAOX ObICTpo Bo BpeMSl B,Il,OXa He nanpsr-aare MbIIlll1..bI JIHua. BAOXHHTe raxoe KOJIHtJ~CTBO aosnyxa, xaxoe MO)f{eTe, He npuaaras OCOOblX YCHJIHH. Bo BpeMH snoxa TeJIO nc-npeacMy OC1'aeTCH paCCJIaOJIeHHbIM. Ilpa B,Il,OXe MhlillUbl >KH· BOTa pacrarasaiorca, TO ecrs nepenans oplOillHaSl CTeHKa BbI!l5ltJHBaeTCH snepea xax 3TO npOHCXO)1Ii1T, xorna mapHK aanysator B03AYXOM.

3. Ilocae aaaepureaas BJtoxa aanepxcxre B03AYX SHYTpM. Bo BpeMH 3,a,ll,ep>KKIi HeOOXO,ll,HMO HanpHtJb MhlWUbI scero rena, HatIUHaR C MbIWU. nor. He roponnrecs CAeJlaTb 3TO OblCTPO H cpaay. Bo BpeMH aanepxcan AblxaHIHI no,!JeSHO BbmOJIHHTb CJIeAYlOmYIO npouenypy

Ilpexcne acero aanparare MblWUbI fOJIeHei%, 3aTeM- 6eAep. Ilocze arcro nOCTeneHHO BT5IHHTe }KHBOT, HaCKOJlbKO caoncere. Bbm5ITHTe rpyzrs .... cnerxa snepen, nOJlO>KHTe .IIa.!l.OHR ua oe.llpa Ii nanpsra-re MbTWUbI pyx H naes. CMO'l'pMTe arrepen, He nO,ll,HHMaHTe nJIeqH (pRC. 20). He aanpl1ralheCb tIpe3MepHo. Y,Il,ep}KlfBaihe B03Ayx BBYTPH TOJlbKO .11.0 rex nop, nOK& a1'O B03MO}l{HO. He npunaraare 'lpe3MepHblx yCHJlFI~. tI1'OObl saneparars AbIX&HFle. BuasaJle 3a,ll,epRUIBall1'e AblxaHEle He 60JIee tJeM na 2-3 c, HO nOC1'eneHHO YBeJlHtI'lBaHTe BpeMH 3a)1ep>KKH AD 6-8 C.

57

58

Pile. 20 .. 38ReplKK811,blX8HHlI DO BpeMli YlllK8 npa1l8l1MbI B DOJIOlKeHHU C1'Oa

,U.JlMTeJlbH851 38Aep>KKa JJ:bIXaHIUI npn y >Kalil!. npaHafl.Me lie Hy>KHa.

4. nOCJIe 3a.n:epmKH Jl,bIXaHl{f1 B HHTe -repes pOT,. KOHTPOJli'lpYH (;KOP Bbl.ll.bIXaeMOro DOTOKa. Bo BpeMH nocrenenxo Hat(HHTe paccnacaare Mhl Ubl rena caepxy BHMS - OT rpYJJ:1i aor, He paCCJla6JlJli'rrecb 6b1CTpO. B nane paCCJla6bTe MblLUUbI rpyna, 3aTeM mHBora, 6e.a.ep, rOJleHeii H pya, K MOM ry OKOH<IaHHSJ BbJAoxa see MbIWUbl AOJ] RbI 6blTb paCCJla6JleHbt Ocrasajtrecs nOJIOm.eHHH. CTOH, BblTlpfl.MJIeHHbIMFi. ~1.eCTb OllJIH nOJHlhlM UHKJI y.a.maMB Dp HaHMbL OT.a.OXBHTe 6~8 C. Bo BpeMH Ablxa B.a.OXHlue H BblAOXHliye tJepe3 H03,1J,PH, )lepiK8 pOT 38KpblTblM. n OT,llbiXa nOBTopHTe aees UHKJI erne pas.

EiJlCe(}lieelible3aftRTUJl. B neps JJ:eHb BbInOJIHMTe ynpaiKHeHBe 3 pasa .. BTOPOH ,lJ,eHb nosropzreero 4 paaa H B rpeTHH - 5 p 5 pas - 31'0 MaKCHMaJlbll.Oe t(HCJIO nOBTopeHHM ynpam

ruu!.

H ~l!{or,lJ,a He nOBTopH HTe yrt P am-Hell. He oOJIee 5 P

nO)J,pHA eo apeMfI OAMOTO 3aHHTBfI..

n OAOXUTeA snoe 8e aCTe ue. HaHo onee 3 a Mel! BTeJIbH sq,q,e.K1'OM y)J,maMH flBmH~TC.H ee BHyTpeHHee OIJHllI.a craxynapyioinee H 3HeprH.3HpYlOlllee AeHCTBHe, ureecs C BHeLUHHM KOHTpOJleM, H O.ll.HOBpeMeHHoe H.He o6ll1.ero COCTOflH1UI. .

Jl.JIH 60JIbHblX GpOHXHaJIbHOH aCTMOH YAl'KaHH aa nee 3cpcpeKTHBHoe cpeACTBO KoppeKUHH COC1'OflHIHI H AOpO.BJl.eHHH JlerKliX Ii 6pOHXnOJI. LJT06bl Bbl MorJlM. . HtlTb HCTHHHblR 3<p<peKT YAiKai1H, paCCMOTpHM ee BJlIU! aa opraast.

Haaecruo, IJTOB03)l.YX oOJlaAae.r a6copoHpylOmHM CTBHeM. OH MO>KeT norJloma.rb aaary, paSJIHIJHbre naxa. OH TalQKe cenanaer CBOHCTBOM nepeaocars 1Ia UbI nblJlH Ii nB)!{e GOJlee KpynHble qaCTHU.hl. Hss IJTO eCJlH cacars B03,llyX B oaJIJlOHe Ii orxpsrrs ero, B anycxaea bl Ii nOA n osutuena 101 M Aa BJIeHHeM B03AYX nsxaer B caxsre MeJlbtJ:aHlliHe ylJ aCTKH npocrpa

3H8HHe 3rHX 3aKOl-iOMepHOCTefl n03BOJll'leT nonars, no np Ii AJltlTeJlbHOH aanepscxe B JJenUiX B03AYX nor nouiaer p83JlH'iHble apennue seuiecraa, a OpM H3fHaHHf! ero C YCHJIHeM 3TH aeinecraa Y.!lamIIOTCH H3 opraaaaaa. KpoMe roro, B pe3YJIbTaTe sneumero tJ,8BJleHIUI YCHJUlBaerC5I npOHHKHOBeHHe B03Ayxa BHYTPb, rne OH OKa3bIBaeT pas,npaiK a rouiee, CTHMY J] H P yrouiee H M a CCHP yiouiee BJlHH Ii He ua KJIeTKH H opranu,

.. mOT MaccaH< HBJIHeTCJ1 YliH:K8J]bHblM A:elicrBHeM y.nm- 811M, ~03TOMY ynpaxoreaae HaCTORreJlbHO pexosreanyercs seeM B3pOCJIbIM, 3aHMMalOllUIMC}1 HoroH.

:3 RrIAD.AYTTAHACAHA

Ilocae B bInOJI HeH lUI Y A}I{a HM OOJlb Ii bIM caenyer neJlaTh orrpeaeaeuaae acaau, OIlHcaHHbIe BSTOH rnaae. Ilepsas acaaa 113 STofi cepaa - sxnanaytranacaua. Me· TO)J,ee BbInOJJHeHH5I onacaa HH}I{e.

Hcxoiinoe nOAO')ICeHue. JI5lr1'e na crraay aa DOJJ. PacnpHMHTe TeJlO. ITHTKH Coe,llIUHlTe BMecre. JIaJJ:OHH nono)!{HTe BJJ:OJIb TyJI~BHllla aa nOJI. PaCCJla6bTeCb. CMOTpHTe

npHMO BBepx • .ilbIlUHTe HOpMaJIbHO. .

BTan!;! eunosnenus. I. BblDp51Mbre naJibUbI OJJ:HOfl HOrM H .aanparare acio aory, Bropas sora ocraercs pacCJl a 6J1etlHoil.

2. HalJHHTe BAbIxaTh, o)J,HOBpeMeHHo nOAHHMaH BblTHayryro nory. B)J,blxalh'e H nOJ(iH1MaMe nory Me,lI.JIeHRO, TaK IJT06bI rrepexeuiesae ee B BepTHKaJlbHOe nonoeseaae 3aHHJIO 8 c. Bo BpeMJI nOAbeMa sorn He CMelllaHTe H He crM6aHTe ApyrHe lIaCTH Tena, xoropue ,o;OJI}l{Hhl naxoIVITbCR aa nony. ITo.a.HIiMHre aery TaK Bb!COKO, KaK 3TO JJ.Jl~ aac BOSMOiKHO.:_ He aarpasaaajrre t(pe3MepHblx YCM· nJm na TO, lJTo6bJ nOAHHTb ee rroasnne,

3 .. Ilepeaecraa aory B MaKCHMaJlbHO B03MO}l{Hoe,o;JlR aac BepTHKaJIbHOe nOJIOH<eHHe, saaepscare ,lJ,blxaHHe,. np01{HO YJlepIKFlBafi aery B STOM nOJIOiKeHHH. BpeM2 aaD.epN<KH .nblxaHfHI AOJlH<HO COCTaBJIHTb 6 c. Bo BpeM:R sa:ep}!{KH ,!l.blXaHH5i cnenure aa 1IeM, IJT06bl reno 6blJlO lI{b!np!l~fJleHHbIM' rro,lJ,HJlTa5l nora - M aKCHMBJlbHO ua up 5'!.

eRHOl'l, Jla,ll,OHll Jle>KaJlH ua nony, a B3fJUI,lJ, 6blJI YCTpeM-

Jlel{ asepx (p HC. 2 I) ... .

Obi 4. Ilocne 3a,llep>KKHD..bIXaHHfI B rexeaae 6 C HallHHTe RO~b1XaTb, onYCKaH aery Ha nOJI TaK,'1T06bl BpeMH .Il0Jl·

o BbIAoxa COCTaBHJlO 8 e .. Bo .BpeMH onycsaaaa sora llOJllKHa OCTBBatbCH Hanp5JlKeHHOH H BblTSlHYTOii. B MO·

59

PIlC .. 21. 3KIl3Jl3YIT3naCan3

MeHT, xorna sora onycTHTCJI aa nOR,. O.n;HH Il,HKJI sana-, ,!laYTTaHaCaHbI 6y.neT nOJIHOCTblO aaaeptnea.

5 ... Teneps OT.n;OXHHTe 6-8 c, noc~e nero nOBTOpHT BCIO npouenypy, no.n;HHM3H .n;pyrylO nory.

EOfCeaH.eSltbte Sa1iRTUfl.. Buaaaae BbiIlOJIH:HiiTe acaHY: 4 pasa, nOD,HHMaH aora noosepenao. Ilocreneuuo yae JlHqbTe qHCJIO nOBTopeHHli no 6 pas,

flO/l.OOfCUTe.ILb1iOe aeucTBue. Acana oxaauaaer JIeqe6 Hoe ,!leikTBHe npa 6pOHXHaJIbHOM aCTMe. Bo BpeMfI aa.n;ep>KKFI ,!lhIxaHHfI BOS.n;yX npoaasaer BO see 6POHXHOJIbG H oxaasrsaer asrpaxeunoe crHMyJIHpyI011~ee BJIHflHHe H HX CJlH.3HCTYIO orionouxy, B pesyaerare sroro BHYTpeHHero B03,!leFicTBHJI YJlYQWaeTCH CPYHIHI.HH 6POHXHOJI H HOpMaJIHsyercH FIX COCTOflHHe.

3ra aC3H3 OKaSblB3eT H npyrae BJIHlIHIiH. OHa yaeJIHlIHSaeT no.n;SIUKHOCTb t3306e.npeHHbIX cyeraaoa, I<Op· pnrnpyer m.eJIy.n;OLIHO·KHmellHhIe paCCTpOHCTBa, YCTpauser saayrae HI YJIyqWaeT cpYHlmHIO >KeJIY,!I.Ka. ,UeHCTBYet TOHHSHpYIOLUe sa MhIWII.hI IlOJIOBblX opraaoa Ii OOBhI uraer nOTeHijHIO. Oxasuaaer JleQe6HOe ,n,elkTBHe npa na p yuieaaax MeR CTPY aJI b soro It.HKJI a. Aca HaJIerKOB blUOJIHliMa II 1l03TOMy pexoxeanyercs BeeM 3aHHM3IoIllHMcK iioroii.

60

T APACAHA ~ n03A 3BE3)lbl

Hcxoosoe nonoscenue. Cra HbTe np flMO, 1a K '!T06 bl rHlTKH 6b1JIH sxecre, a cTymnt pasaeneasr non yrJIOM 45°. PYKH caoeonao onycrare B.n;OJIb TYJlOBHllI.a. Bsmpssrsrec». CMoTpHTe snepe . .n ua yposae raaa, )lbiwHTe HOpMaJlbHo.

3TanI:Jt 8btnO/l.H.e.H.UR. •. npem.n;e acero Heofixo.n;HMO orMeTHTb, -rrc 3TO KPHM5l.KHCTeii. a py«, Bo apeM5I KPHHH nOJIO)KeHlle PYK MeH5IeTC51 6 pas B cne.n.YlOmeM nopsnxe:

1. B,!lblxal'[, aanparate PYKH Ii MeD,JleHHO 1I0D,HHMaHTe HX nepe.n. COOOH Jl<i.n;OHHMH asepx .. K MOMeHTY ao.n;'beM3 ~IX no ypOBH5I. aJIe'! B,!I.OX,QOJl.>KeH ObITb saaepmea, B nOM nOJIQ}!{eHHH 3a,Qep>KHTe .lI.blXaHHe. JIa,!lOHH 06pameHbi aaepx, PYKH ~ napannensust, BbInpHMJIeHbl, Hanpfl>KeHbL 3TO nepaoe nOJI.O)KeHHe H30fipa:meHO sa pRC. 22.

2. COXpaH5l1'he nepsoe IlOJlOJKeHHe B reseuae I c, nee.re sero nOBepHHTe pyxn .JIa,!lOHl'IMH BHliS H passenare B CTOpOHbI. B 3rOM IIOJIO}l{eHHH PYIUl pacnoaararorca aa ypoaae nJleq, 06pasYH UPHMYIOJIHHHIO .. B3rJIfI.n; YCTpeMJIeB anepea (pHC .. 23). 3a.a..ep>KHTe ,!lhIX3HHe Ha B.n;oxe. ~

3. Ilocne y.a.ep>KaHHff :3Toif D03bl a TeQeHKe I C CI-lQBa nepexecrure pyKH anepea JIa.nOHilMK BHIiS. PYlm napaJIJIeJIbH bl, Bbl· fl'lHyThl. PaCCTOflHHe Me>K,!lY PYKaMH Y B3pOC· JlblX ,!lOJI)I{HO 6hITb 15- 22 CM,. Y IlO.n;POCTKOB ~ 15 CM. OCTaBa~1Tecb B raKOM nOJIO}l{eHH H 1 c.

4. 3aTeM nosepuare

pyKH JI·a.nOHl'IMI! BHyrpb H no.nHHMIiTe ax, 8blTS1rHBafl naepx. JIa.n.oHH DO.nIHIThIX PYI{ oepaureuu BHyrpb, H paCCTOl'lHHe Mem.n;y RH' MH 15~22 eM (pHC. 24). B3rml,!l YCTpeMJleH B n epea. Ty JIOBHlue asm p l'IM JI eM O. COX P an S'I H·

re 3TY n03Y B reseaae 1 c. ~

5. Teneps nosepnare PYIUI JIa)lOHfI Mll HapY}I{Y H onycrare FIX BHH3 .n;o ypOBHl'I nneu, npH,!laS liM raxoe nOJIO}l{eHHe,B xaKOM OliH Haxo.n;.HJIHCb aa BTOPOM srarre (CM .. DHC .. 23). JIa.noHH o6paLUeHbi BHH3. PYKIi Bbl·

Puc. 22. PYKU I)nepeJVI I) rapaeaue

61

~

\

,

Puc. 23. PYKH no OOK3M B rapacaue PHC. 24. PYIm asepxy B T3pac3He

TRHYTbJ, o6pasyroT OArry np5l.MyJO JlHHUro. OCTaaaMTeCb B raKOM IlOJlOlKeHHH .B reseaae 1 c. Bee 3TH. nepejreunraa pyx BblIlOJlHJIIOTCH na <tJOHesa.n;eplKKH ,ll,bIxa· HB5I. Ha B,ll,Oxe ..

6. 3aTeM. BbJAblXaR, Me)J}IeH· HO onycnrre pyKH BHM3. B MOMeHT,. xorna pyKH OKamYTC5I. ouyllI.eHHblMH B)],OJIb TyJloBHlII,a. BblAOX )J.OJl>KeH 6blTb sasepuiea, Teneps paccnacsrecs H OT.ll.OXHHTe. B6 BpeMH OT,ll.blXa pyKJl caoeonHO CBHcalOT B)J.OJlh TYJlOBHma.

T a KOB O)l.HH nOJIH blH ~ItKJl ra pa ca H bI. IT OCJl e or ftblX a, reseaa eRaTO poro BhmOJIBl1re )J.B a rJly60KHX B.ll,OX a, aropare jsece II.HKJI B TOH 2Ke nOCJle,ll.OBaTeJlbHOCTH CKOJIhKO pas,

E~eOfte8ftbLe3aHfl.TIUl. B resea He I-Ii He,ll.eJIH sa Taa BhII10JIH5IMTe acany TOJlbKO 3 pasa B )leBo, B resea

62

2-8 H nocJleD.YIOill.Hx HeD.eJIb· yBeJJR'IbTe "HCJIO noarope. HHi!: )J.O 4-5 - no MBKCHM8JIbHoe TJHCJIO nOBTopeHMH acaasr B Te'leHHe .rum.

nO/l~UTeAbfloe oeiicT8ue. Tapacaaa nOJlO)KHTeJIhHO BJlHHeT ua JIerKHe H rpynnyro KJleTKY. LLBH]f{eHH5I. PYK OKaSblSaIDl' aayrpeaaee B03JI.eiicTBHe HaJIerKHe.., MbIIUD.bI rpYJI.Hoii: KJIeTKH H BC.ID JI.blXaTeJIbHYID cHcTeMY, aopparapyior H YKpenJIJUOT 0POHXHOJIbl Ii JIerKHe y ClOJIb:HblX 0pOHXnaJIbHOH aCTMoH.

.. Tapacaua .n.eHcTByer IJOJlO}KHreJIbHO aa scex 3aHMMaIDIII.HXCH HoroH. OHa YSCJIRtJHBaer eMKOCTb JICrKIllX. Ilpa HerrpaBHJIhHOM pa3BllTHH rpYJI.HOH KJICTKH oaa cnoco6cTsyeT BoeCT8HOBJIeHHJOee npOnOPItHOHaJIbHOCTH. Crrocoecrsyer paSBHTHlO MbIIllU; rpy.n,HOFr KJIeTlfH H OKasuaaer JIeqeOHOe .n,eFlCTBHe npn JIlo6b1X H8pyrueHHHX B STOH OOJJ3CTH.

Te, xro XOTeJJ 6b1 eraTh HeCKOJIbKO asnne, MoryT AOCTH<!b sroro, npaKTHKYH 3Ty acaay .. OHa nOMomeT TaK}!(e YCTpaHHrb DOJIb B IIneqeSbix CYCTaBax. ACaHaJlerKO Bbl- 1l0JIHHM3. Ee Moryl' BhlITOJIHHTb JrIOtJ;H scex BospaCTOB.

FlorA My.n_PA

HCxoofloe nososcenue. H8HJIYQmee HCXotJ;Hoe nOJIO- 2KeHHe AJIR BbIIIOJIHeHFIH Hora MYJI.Pbl - '310 npem..!i.e seero nosa JiOToca. OJI.HaKO He JI.JTHBcex 3aHHMammHXCJJ OHa nocrynaa. IT03TOMY re, K1'O He B COCTOS'!HHH BbllIOJIHHTb nosy JIOTOCa, MorYT JI.eJlaTb Flora MYlI.PY CHlI.H co cxpeUJ;eHHbIMFI FloraMH, ilPFIHRB n03Y JlOTOca (CM .. pRC. 1) HJIH cyxxacaay (CM .. psc, 2), rrpHcTynaHre K cne,ll,YlOmJfM 9TanBM yopa)J{HelulH. 3aBe,rr;HTe ooe PYKH sa COHHY If KHCTbto O)J.HOH pyxa oxaartrre aarraerse ApyroFl pyxx, c»I:aToli B KynaK. Ha 31'0fr CTall.HH pyKH aa cmmOH paccnadMHb!. CIIHHa npHM as'!, wen If rOJJOBa BhlnpHM.JIelibI. Bsr JlJI.lI, YCTpeMJI,eH anepen, Taxoso HCXO)J.Hoe nO.1l0>KeHHe.

3ranbl eunoenenu», 1. Me.ll,JleHHO BbT,ll,bIxaR, HaKJIOfUllhecb, onycxas rOJIOBY na nOJI. BbID.bIXaHHe If cfHt5aliRe eepxUeU'IaCT.H TyJIOBH~a CJIell.yer BbIlIOJIRHTb CHHXpor·mQ. I'onoea )J.OJI»I:Ha DhITj> onyineaa Ka.K MO»l:HO HMiKe. OD.HaKO ee onYCKaHHe ue ,rr;OJl»l:liO cOnpOBO»l:JI.aTbCSl" IJpe3Mep HhIM H a up R}!(eH HeM i10SBOHOtI liHRa ..

ECJlH MomeTe, KOCHBTeCb nOJIa nOOM. K. MOMeHTY OITycKaHH5!: roaoau aa non Bbl,rr;OX JI.On»l:eH ObITb aasepureu.

2. Ilocne roro KaK au KOCHYJTHCb rOJIOBOFl I10JIa HJlH ¥BI(CHMaJIhHO HaK)JOHliJIH ronoay, 3aJI.ep>KlfTe D..hIXBHHe, enepb HallpHrHTe PYKJ.f R nOCTeneHlto rrOJI.HHMHTe FIX

63

PIlC. 25. Flora MYJlpa

ssepx xas MOlKBO

BbI.we, O,!!;H.8KO 6es

xpesxepaoro .uanpa}KeHIHI (pHC. 25). OcTaaai1Tecb a ::lTOH no- 3e B 1'e4eH He 6-8 c.

3 .. B.D,blXa51,. onycTHTe pyKH aHM3 Ii sepHHTe<:b a acxonuoe nOJlO>KeHHe. Paccna- 6bTe PYKIi. OT.ll.OXHHre 6-8 c. Tlocne OTnhIXa nOBTOpHTe ynpamHeHHe neCKOJlhKO

pas.

E ')Ice 8 H.eBH.ble sansr us, B Te4 e H He 1- H He.1teJl H B un OJIHmhe ynpalKHeHH5I TOJlbKO 2 pasa, B reseaae 2-M - yseJlH'lb1'e 4HCJlO nOSTopeHHtT AD 4._

Ilosooxureasnoe 8eti.cT8ue .. Ynpa}!UlefHl~ CTHMYJlHpyeT H rpeaapyernerxae H 6POHXHOJlbi. 3a C'IeT H8K.!lOH8 rynoamua KPOBb 113 HIOr<H.IiX orneaoa nepexeuraercn B sepxHHe,. B pesymsrare 'Iero Jl.OCTHraeTCH Maccam BeA HI:UKHHX 6POHXHOJI.9TO cnoeoocrayer 03.D,opOBJIeHHlO nerxax, BOCCTaHOBJleHlnO lIX cPYHKUHH H ooecrre<lHBaeTJJe"leOliblH 3cPtPeKT flora M¥.up bl rrpu 6pOHXHaJlbHOFr aCTMe.

Hora MYJl.pa nOJlOmHTeJlbHO BJIlifleT na scex, KTO ee nparrraxyer. OHa sopparapyer sapyrueHli51 l3 06naCTIi IlIO- 3BOHO'iflHK8, YCTpBHReT meJIy.n;O'lHhle paccrposcraa H aanap, yJlyt!WaeT TIHl.UeBapeHHe, nossnuaer TlOTeHUHIO.

YlllTPACAHA

H cxodsoe nO/lo",;eH.ue. AMI B blDOJlHeHlHI. 31'011: a ca 1·1 BaM Heooxo.n;BMa M.~l.rKafl no.n;CTHJIKa. Iloerennre aa one l'IJI 0 HJlH nonoreune. Baasane CTaHbTe aa Mll IIO.n;CTliJll<Y,. comure HorH B IwneHRX, paccraaare FIX paccroantre 15 CM. 3a1'eM CfI.n;bTe sa KOJIeHH 1aK,. <[TOO nazsua nor Ii no.n.WKKH HaXO;:UIJUI'Cb HB nOJIY H p flBe Mell<.ny n5ITKBMH OblJlO oxono 9 CM. Ilpn 310M KOJ]CHHbleRMIHI, HKpbl nor II nflTKH onpauieuu asepx. 9TO HcxOJl.HOe nOJlO}K.eHHe .nJlfl BblTlOJ]HeHHR yurrpacaus-

8ranbl fJb~nO/l,H.eH.IUI.. I. eTOH aa I(QJlelifIX,

64

PHC. 26. YtllTpaC8H3

C3a.n;H rrpasyio na,llblHCKY npasoa PYKOlr. ECJlH Bb.l ziorsraaaerecs PYKOH TOJIbKO .n;o nlInnl., oxaarare PYKOH nHTKy.

2. TO'lHD TaK me aXBSrare C3aJl.H Jleao!i pYKoR JleBYlO JI O.ll.hDK Ky. PYKH KpenKO comMHre ..

3. JlepmBcb pYKaMli 3a JlO.n;bl:lKKH fiJI Ii aa I1f1TKH, BhlllpRMbTe oeApa, TaJIlilO Ii uieio, HBKJlOHHTe rOJIOBY aaaaa RaK M02KHO HfDKe, cnerxa rrporuarece B TaJlHH .. 'ublWHTe HOpMaJlbHO H ocraeaarecs B 3TOM nOJlOmeHHH (puc. 26) 6-8 c ..

4.3aTeMBepHHTecb B HCXOJl.Hoe lIOJlOmeHHe CJle.ll.YIOIll.HM oopa30M: pa30:lKMHTe saasane JleBYro PYKY H cneraa BblnpHMbTe JIeBYIO qaCTb TYJloBHl.ll.a. 3aTeM paSOtKMHre npaByJO PYKy H BblnpllMbTecb,. OCTaBa5JCb B lIOJlOmeHHH CTOH sa xcaensx, ECJiH 3TO B03MOtKSO, CH,Il;bTe sa lIO.nOlllBbl Me}K.ll.Y rHITKaMH Ii or.nOXHHTe. BbI SaSepl.UHJlH oxaa lUIKJI ynrrpacamr,

5. OT,Il;OXHy.I:I B reqesae 6-8 C, lIOBTopHTe ace sransr fleCKOJibXO paa

E:JfCe8HeBH.b!:e sasxr UJl. B rexeaae I-A HeJl.eJlH .ll.eJI a fiTe acauy TO.llbKO 2 pasa. B Te"lelUle 2-M H nocnenytourax He.neJlb YBeJlH'lbTe '1ReJlO nOBTopeHHEi,. HO He GOJlee "leM

.ll.0 4. .

nOAOrHCUTe.ll·bH.Oe 8eaCT8ue. YUITpaCaHa nOJlOmIlTeJ]bHO .neHcTByeT sa aero .ll.bIXareJIbHYro CHCTeM.y 60JlbHOrO GpOHXnaJlbHOH aCTMol!. AC8Ha aKTHBHO anaser aa TKaHH- JlMua, TIPOXO.lViMOCTb liOCOBblX XOAOB, HB. rcprans, aeraae H ace .ll.blX3TeJIhRble opraaa Ii HepBbl. EJiarO.ll.apH BaYTpesHeH H. BHewHeH CTHMYJlRUHIi npa sToH acaae KOppurHpYlOTcH aapyureaas $YHKUHH opraaoa .ll.blX3HHfI, aocCTaHBBJlHB8eTCfi HX HopM.aJIhfioe COCTOHHHe.

YUlTpacaaa oxasusaer 1l0JIO.lKfrreJlhtWe BJlHHlUle sa acex, RTO ee BbJIIOJIHHeT •. OHa. ycrpaaser aapynreaas B OOJIaCTH illea, nJIeq, [J03BOHOtIHHKa. Kopparapyer paslIH.'lHble napyureaas speHRR, yJlY'llllaeT COCT05JHHe scex opraHOB· qYBCTB ... O"leHb nonesaa npH pa3J1H'lHblX aaOOJJeBaS1UlX ropaa, MHH)J,aJlHH, H3MeaeHHflX ronoca, XpOHH-

-3 167

65

qeCKOH rOJIOBBOH OOJIH. OHa TaK>Ke cnococcrsyer yxpenJIeHHIO MbImD; rpynHoi% KJleTKH, rrpOnOpUHOH8J1bHOMY ee pa3BHTHlO. 3Ta acaaa He rpynaa AJifl BbITIOJlHeHHSI. TlocJIe l:IenpO,D;OJ1>KHTeJlbHOM TpeHHpOBKIJ Ka)!{,lI.bIH 3aHHM310- IUHB:C51 MO>KeT npaKTHKOBaTb ee.

CH1v\XACAHA - n03A Jl bBA

H CXOaH.oe nososcenue. I10cTeJlHTe aa nOJI o.lle5IJIO HJlH rrOJIOTeHue, coraare aoru B KOJIeHHX, CTaHbTe ua KOJIeHH, a 3areM csnsre na corayrue H ynHp310mliecH naJIhlJ,8MH B nOJI cryrraa. Ilpn 3TOM pasneneanae B CTOPOHbI nKTKB paCIlOJJaralOTC51 DOA 6e)].paMH. ECJlR sra noaa TPY.llHOBbInOJlHHMa, M01KHO cecrs aa corsyrsre Horl1 B JlIOOOM )].0- crynaoa )l,Jlfl saanuaiomeroca nOJlO>KeHHB.

B nOJlOmeHHH CM)J.l1 y)].ep>KHBafiTe TYJlOBHme BbInpflMJIeHHbIM, TaJ{ qTOObl rOJlOBa, IDeS! H n03BOHO'lHHK saxe,!I.HJlHCb aa O)].HoH JlHHHH. CMOTpHTe anepen, JIaAoHH noJlO}lUITe na O.D,HOHMeHHhle KOJIeHH. ,UhIllIHTe HOpMaJIbHo. 2ho HCX0.ll.HOe nOJlO)KeHHe ,QJIH BbIno.JlHeHHfI CHMxaCaJHbI.

3ranbL eunasnenus: 1. HaqHHTe BhI,lI.bIXaTb BD3JtyX xacraxno sepes HOC H qaCTU'-lHO nepes POT, OAHOBpeMeHHO BhICOBbIB2H S!3bIK. He roporrarecs. BbICOB'bIBaHTe }l3h1K nOCTeneHHO. Crapaarecs BhICYHyTh sees H3bIK. K MOMeHTY noanoro BblCOBblBaHIHI H3blKa BbJ)].OX )].OJIlKeS 6hITb saaepnrerr. 3a)l,ep>KHTe nuxaaae.

2. Ilocne roro KaL( H3hlK BbICyHyT, npacrynaare K CJIe.u:YIOlll,eMY srarry. PasBe)].IITe nansuu 06eHx pyK If nanpsrare HX. Bsrrapanrare rnasa H CMOTpl:ITe ycrpamatome. Hanparare see TeJIO. Ocraaaarecs B TaKOM aanpa>KeHHOM COCTOflHHH B resenae 6-8 c. 9Ta noaa H ecrs CI:IMXaCaHa (pHC. 27).

3. Tlocne npetiaaaaaa B nose B reseaae HeCKOJIbKHX ceKYH,ll, nOCTeneHHO B,llhIX a51 , cnpaxsre fl3blK. O)l,HOBpeMeHHO nOCTeneHHO paCCJIa6bTe M blill UbI. 3aKpoihe por If OT,ll.OXHFlTe B TeqeHHe HeCKOJIbKI:!X ceKYH)]. . .II.bTUllne HOPMa.nbHO. Ocr3BaHCb B 3TOM nOJlO)({eHlHI, IlOJIHOCTblO pacCJIa6bTech.

4. Ilocne crnsrxa n rexenae 6-8 c nOBTopHTe ace arallbI eme HeCKDJlhKO paa.

E~eaH.e8ftbte saH.1lTUR. B reseaae I-H ae)].eJIH neaaare acaay 2 pasa rronpan. Ha'CJHHaH. co 2-M He)].eJIR, asmoaH5I'HTe ee no 4 paaa, He Jl.eJlaHTe ee oonee 4 pas nonpsn. B rrexoropsrx CJIIYQaRX 3Ty .aeaay Ma>KHa BhInDJIHflTb AsalKAhI B .u.eHh C nepepusox Me)f(.ll.Y 3aH51THHMH B 8 'l.

nOAO;;(CuTeAbH.Oe deucT8ue. CHMxacaHa H3BeCTHa CSO-

66

PIIC. 27. CBMxac3B3

HM Y.ll.HBHTeJIbBbIM nOJlO>K.HTeJIhHbJM )].eHCTBHeM aa opt-aHH3M. OHa OKa3bIBaeT JIeqeoHhIM 9cpcpeKT npa 60Jle3HflX ropna, HCQe3HOBeHHH rOJIOca, TOH3HJlJlHTe. OHa nOJlO>KHTeJlbno BJlH.IIeT aa )].blxaTeJIbHYIO CHCTeMY·

AKTHBHO B03,!1,eHcTByeT ua ropraas, rpaxeio H ace opoxXIIOJIbI. Oaaasrsaer yxpennaiomee )].eHCTBHe aa m,HTOBI:IJl,nsre Xp51ItVr.

Baaronapa BSYTpeHHeH

CTiHMYJlHUHH H YKpeIIJlS!lOmeMy )].eHCTBIUO HOpMaJIH.3YCTC.II caCTDHHHe )].bIxaTeJlbHOH CHCTeMbI, YCTpaH.IllOTC.Il pa3JIHtJHble ee HapYllIeIfH5I'. 91'a acasa JlerKOBbInOJIHHMa, H ee MOrYT npaKTHKOBaTb BCe 3aHH·

MalOIU.HeC.II HoroA.

CAPBAHfACAHA - n03A CBEQI1

HcxoaH.oe nOJUXJlCeH.ue. JhU'Te na cnany. nOJIO>KHTe lla,J.l.OHH rra nOJI PH)].OM C TYJlOBHm.eM. O.llTKH )oJ naJlbU.bl nor paCCJIaO~eHbI, conpaxacajorcs Pacnpsxare ace TeJID R CMaTpHTeBBepx. JlbIllIHTe HOpMaJlbHD. 9TO acxonnoe nOJIO)f(eHHe.

3Tanbt BblnOAH.eJ.lUR. 1. BbITRHHTe naJlbUbI ooeHX nor H nanpsrare I1X. 3aTeM, BAhlxaH, HaqHHTe IlOt{HHMaTb oGe HOfF! BMeCTe asepx. B)].bIxaihe C TaKOH CKOpOCTbJO LIT06bI K MaMeHTY, acrna aora Oy.ll,YT nOJl,H.IITbI nepneH~ JJ.HK)'JIHPHO nOJlY, BJl,OX ObIJl saaeprnen.

2. 3aBepllIHB B,lI,DX H DOAR5I'B nora saepx, rrOMeCTHTe JIaJl,OHH non flrO)].I:fUhI H nO,D;RHMHTe nnepx see reno nOMeplKHBa51 ero PYKaMH H O)l,HOBpeMeHHo )].enaSl BbI)].ax' (pRC. 28). BbInOJIHH5I' 3TOT sran, C06JIlO.D,aHTe caenyiotuee YCJlOBHe: naAHHMaHTe reno nOCTeneHHO, no,n:)].ep)J{IiBafi ero PYKaMH. He npHJIaraHTe npa .3TOM 'tp-e3MepI-Ib[X YCHJlAH. nO)l,HHMaHTe TeJlO liaCTOJibKO BblCOKO na-

CKOJIbKO 3TO )].JlfI aac B03MOJKHa (pHC. 29). '

67

Puc. 28. ITOJlycapBaliracalla

PHe. 29. Ca.pBallTaCalla

06e naAOHH nepeMecTHTe no /SoKaM enaau AmI nOA.nepmaHHfl reaa. nOAH5!B reno na MaKcHManbHo B03MOlKHYIO BhICOTY, ocraaaitrecs B. 3TOM non O)KeH.H H. AhIWFiTe npu 9TOM HopManbBo. BblTflHl'ITe ooe nora, YAep>KRBaH HX BMeCTe. Coxpaaajrre TaKoe noaozcetrae 10-15 C B ret{eHHe I-B aeneaa 3aHHTHM.

Ilocreneaao yBenH'IHBaATe 91'0 BpeMH: B reseaae l-ro MeCSlI1,a - AO 1 MHR, B rexenae 2-ro - no 3 MHH.

3. Ilocne npeoblBaHHH B CTOHKe tra naexax B reseane B03MOJKliOrO JlJUI aac BpeMelHI aepaarecs B ropaaoaransHoe noaoscenae cneAylOI1l.HM 06pa30M: coruare HOrK B KoneBHX, sacascs nSl.TKaMH oenep. 3aTeM nOCTerreRHO nepenaaraare naAOHH K Oe,lI.paM, Me,lI.neHHO onycxaa rynoBIUI1,e na lion. B nponecce onYCKaSHSl nOMepH{HBal\Te reJIO pYKaMH. ,UenaHTe 91'0 .cnOKoHHO. Korna 6e,lI.pa KOCHYTCH Dona, onYCTRTe xa nOJI UHTKH PHJI,OM H 6eApaMH, nOJIO}l{HTe na.n.OHH aa Don no OOKaM TynoBHUJ,a. 3aTeM

68

BhIDpHMUTe nora H 1I0JIO}l{HTe HX na nOJI. TaKHM oepa- 30M, OAUH Il.HKn capaanracaaa saaepmea. Teneps OTJI,OXBRTe.

4. OTJI,hIxaHTe B resenae 10 c. Bo BpeMSI OTJI,hlXa .D,blWHTe HOpMaJIbHo.

EfJfCeaH.e8Hbte SaHRTUJl. Capaaaracaay BblnOJIHSllOT roasxo OAHB pas, He OOBTOPH5I. MeH5IeTCH JlKlllb upono,n}I{HTeJIbHOCTb coxpaaeaas nOShI. BbJUOJIHHIOI1l.He ee 60JIee 1 xec MorYT HaXO,lJ.HTbCH B noae B -resenae 3 MH1L MaKcHMaJIbHoe BpeM5I npet5b1BaHHH B acaae - 3 MHR. HanaHalOIItHM cneAyeT aaanane HaxoAHTbCSI B nose TOJl&KO 10 C H yaeJIHtrHBarb BpeMli coxpaaenaa D03hI 1l0CTeneHHO.

flOJI.O:JICUTeAbH.Oe aeucT8ue. Capsaar-acaaa - OAHa H3 caMhIX I1,eHHblX n03 x a T x a if 0 r H. Ee aasaaaae yxaaueaer xa TO, lITO 3TO acaua acero rena. Tpynno HaiiTH 06naCTb reaa, KOTopaH He saepraaapyerca, He CTHMYJIHpyercs H He TpeRHpyeTCH BO BpeMH 3TOM acaua. no 6JIarOTBopHOMY B03AeHCTBHIO aa opraHH3M OHa 51BJISIeTCH cnel(YlOIIteii noene KOpOJIeShl acaa - capnracaaa (cToAKH na rOJlOBe). Capsaaracaaa 0}(a3hIBaeT JIeQe6HOe .u.eAcTBHe H8 60JlbHblX 6pOHXHaJIhHOH aCTMoi'l. OHa 51BJl5leTCfI yopa)KHeHHeM AnSI scex 6POHXHOJI H nerxax. TIpH asmonneHHH acaaa nYTeM BBYTpeHHeH crRMYJIllI1,IH:l YCTpaHSIerCH CJla60CTb JlerKHX. Bnaronaps TOMY qTO BO BpeMSI 31011 acaaa npOHCXOJlHT CTRMYJIHI1,HH H yxpenaeaae BceR AblXaTeJIbHOH cacrexsr, 3a60JIeBaHHH JlerKHX R3ne'1HSaIOTCR.

Acaaa oxasusaer MHO)KeCTBO nonosorreasuux B03- Jl.eii:cTBHI't 009TOMY JKenaTeJIhHO, l.ITo6hI ee AenaJIH see 3aHRMalOIItHeCH HoroA. ORa YCTpaHHeT aapyurenas KpOsoodpameuaa, auaaaaer npHJlHB I<pOBH K TKaH5IM aaua, ycrpaaser sanop, JKeJIYll.OtIH_§le paecrpoacraa, YKpenJIHer IIBIIleBapHTeJIbHYIO CRCTeMY, yaysmaer nameaapeaae, saeprasapyer DOJ]OBhIe )KeJIe3hl. TIOJle3Ha KaK AnH MY)KqHH, TaK H Jl.nH :lKeHIItHH.

MATCHACAHA - rr03A PbIBbI

Ilocne capaaaracaau cnenyer cneaars MaTCHacaHY, sro Heo6xOARMO l(Jl51. .Il.OCTH}I{eIfHH nOnO)KHTe)lbHhIX 9<tJ$eKTOB. Onpeneneaaae acaaa OKa3bIBalOT na oaaa qaC1H TeJIa 60nbmee cTHMynHpYlOmee Jl.e?iCTBHe, qeM na .u.pyrae. limr roro tIT06hl HHBeJll-IpOBaTb HX BJIHHHHe H OKasars npOTHBOnOnO}KKOe B03]J.ei1cTBHe, nocne 3THX acan Bhl:nOJIHHIOT cneuaansasre acaasr, QTO oeecnesaaaer ypasHoaeWHBaIOIItHH 3$$eKT. Hanpaaep, BO BpeMH capaaaracaHbI ronoaa, urea R OneQH /Se3JI,eitcTSYIOT, a HHlKHfUI

69

'O'faCTt. TeJIaaKTHBHa. )J,JIH ypasaosemnaaromero B03.!l.etiCTBH.K nOCJIe capsaar-acausi . .!leJIalOT MaTcaacal:lY, npa BhJilOJlHeHHH KOTOPOH rOJlOBa, urea H llJleqB aKTHBRhJ., a HH>KHHH qaCTb TeJIa 6e3.1l.eHcTByeT. TaKHM 06pa30M,. IlYTeM BblDOJIHeH.l-iK MaTCHacaBhI TIOCJI.e capaaaracams ocecnexaaa eTCH co aJI a HClipOBaHHaH CTHMYJI5IUHH acero 'l'e.JIa. ..

CYW.eCTBYlOT .1l.Ba cnocoda BblllOJIHeHH5I M.aTCHaCaHbI.:

1) B nose JIOTOCa H 2) He B nose aoroca ..

XOTH nepS.blH crrocoe BblHOJlHeHIHI CtIHTaeTC.H GOJIee coaepureaaax, 06a OHH O.1l.MRaIWBO 1l0Jle3HbI. TaK KaK lie Ka}f{.1l.blH 3aHMMalOl1I.HHCH MOlKeT CaeJlaTb noay JIOTOCa, Mbl O!UIWeM 06a cnoco6a, 'I106bl ace MOfJlH aunonaars aryacaay.

H exoiteoe nososceuue. TIpHMIfTe OltHO H3CJIe.nYIOUl,;RX nsyx nOJIolKemdL 1. CJ1ltbTe .8 nosy JIOToca. 3aTeM J1HrTe sra cnMHY, y.nep:n<HBaJ1 HorHCKpelUeHHbIMH B nose JIOTOca. Ilocae roro KaK crraaa, weH 1'1 rozoaa 6Y.l!YT sa nony, cnycrare aa non 06a 6e,!l,pa •. rIOJlO>KHTe PYKI:i aa non B03- ne TyJIOBFllUa JlaltOHHMH SHBa. )J,bIillHTe HOpMaJIbHO . .9TO H ecrs HCXO,!l,HOe nOJIOlKeHHe .1l.JlJ'1 MaTCHaCaH"bI. B nose aoroca. ECJlH,!I,JlH sac OHO a.esbInOJIHHMO, nonpooysre C,!I,e.JlaTb sapaarrr, onHcaHHbIH HH>Ke. 2. nHI'Te sa cUKHy. COfHBTe sora B KOJIeHBblX. cyerasax Ii nOCTaSbTe IUITKIf 'B03Jle Cie.nep. CBeJl.HTe KOJIeHH .BMeCTe,. a nsrxa paccraBbTe sa paCCTO.flHHH 10 CM •. nOJlO1KHTe na)l.OHUHa nOJI. Bbl.nplfMbTe rynoeame, CMOTpHTe asepx, .!lblWHTe HOpMaJlbHO . .9TOsTopoe, JlerKO Bbl!lOJIHHMOe BCXO.!lHOe noJIOlK.eHHe ,IWfI MaTCHacaHbI.

3Tanb£ BblnO/l.H,eftUR. 1. flOJlO)KHTena.nOfIH nOA CieApa, OOCJle sero c)l.eJlaHT'e cJIeAytOw.ee: ynapaaes pYKaMH B 6 eap a , CJIefKa 110.ll.HHMHTe rOJlOBY saepx, Ilepeaecare Bee .BepxHei-i qaCTH TeJTa ua JlOKTH. 3aTeM, HaKJlOSHB roaoay uasan, npormrrecs TaK, t[T06bl 110aBOHOQHHK npHo6pen ¢OPMY .1l.yra, nOJIOlKlfTe rOJIOBY aa nOJI. )],JlH Y:HneHHH H3- m6a ynapaarecs B 6e.llpa c 60JIbWeH CHJIOH H 60.1IE:.Lll .. e nporacajrrecs, OltHaKO He npanaraa Qpe3MepHbIX YCHJIrIH .. Baanane l{anpfllKeHHe ~omfmo OhlTl:> MHHHMaJlbHbIM. ~

2. Ilporrrysmaes HaCKOJlbKO BDSMOlKHO, coxpaaaare :ny nosy, ECJHI Bbl aaxonarecs B nose JIOTOCa, oXBaTH: re naJibUbl JTeBOH HorR npaBoH pyrml~,. a naJlbJJ;b1 npasox uorn - neBoFi PYKOH H caerxa nOltTKHHTeCb K I1HM (pac, 30). ECJIM asr BblTIOJlHHeTe oonerlleHHbIH BapHaHT MaTeaacaast, BblTJIHHTe 06e PYKK no 60KaM TYJlos.HIIla H noJlO>KHTe .Jla.UOHH tra non (pae .. 31).

3. CJJ;enaHTe HeCKOJ1bKO fJIy60KHX MeJJ;JleHHblX )l.blXa-

70

Pile. 30. Mal'CIl8CEHl8 e nose }lOTOCa

Pile. 31. 06nerQeHHbliI: aapaairr MaTcnacaHbi

mlit Ocraaaarecs B nose B reQeHHe 6-8 c .. Eho H eCTb BblllonseHHaH M8TCHaC8H8..

4. Ilocse coxpaaeaaa MaTCHaCaHb! B rexeaae B03MO)KS0.I'10 JJ;JlH sac BpeMeHlIi sepsarecs B HCXOJJ;.Hoe noaoaceRile CJle.1l.yIOllJ,UM 06pa30M: eCJIH Sb! ,lI,eplKHTeCb PYK8MH aa naJl.hJJ;bl aor, onYCTHTe HX H nOJI01KHTe Jla)l.OHH aa non .. 3neM, yrmpaaes B 6e.ll,pa pYKaMH, corayrsma B .JIOKTHX, IIOAHRMHTe roaoay asepx H BblDpRMbTe mero H roaosy, nOCTeneHHO onycrare aa nOJI CImHY, nJIe'lH, nreto If roaoay, OCBo60.llJfTe eapemeaaae HOfB, BbInpflMbTe FIX H nOJilOlKHTe na nOJI.

5. OT.llOXHHTe, BblDOJlHMB 2-3 06bl'lHb1X AblxaHKH. Ilocne ornsrxa c . .1l.e.rraHTe erne 1-2 nOJIHblX JJ:MKJIa acaau, nOCJle.!lOBaTeJIbHO SblnOJIHHH ace srana.

llfJ/l.o'JICuTe/l.bnoe Beacreue. MSTCHaC8Ha OKa3bIBaeT pa3JlFr'lHhle nOJIO}KHTeJlibHble SJlHHHH.II aa 60JIbHblX 6POHXHanbHOH aCTMoH. OHa YCTpaHHeT aapyureaas $YHKII.HH .ll..bIxaTeJlbHOH CHCTeMbl . .9TO CBH3aHO C reM, 'ITO BO BpeM~ acaaa aKTHBHO TpeHHpYIOTCH ace opransr ,Il;bIxaTeJlbHOFf CHCTeMbl: HOCOBble XOAbI, racrxa, ropratrs, rpaxes, 6POH"

~.H H JIerKHe. 0

MaTCHacaaa OI<a3blBaeT M npyrae nOJIe3Hf:oIe B03.1l.eH~ <:TBHH. OHa nOJIOlKHTeJlbHO anaser aa TKaHH JIHu.a. nell~

71

crsyer CTHMYJIHPYIQW.e aa n03BOHO'lHHK H see MhlmUhI cnaaa. B pesyasrare sroro KOPPHrHPYIOTCSI pa3JIH'1Hble xapymeaas B 06naCTH !l03BOH0'1HHKa H cnaaa. OHa YCTpaaaer pHI'H,AHOCTb mea II CIlHRbJ, cnocoecrayer I'a6Koc- 111 BepXHeH qaCTH ryaoeama, nOnO>KHTenhHO ,IleHC'fByeT npx !j:>YHKUHOHanbHhIX uapymeaaax.

06neI'QeHHhlit BapHaHT acaau MoryT asmonnsrs JlIOAlImo60ro B03paCTa, TaK KaK 31a noaa OqeHb nOJIe3Ha. PeKOMeH.lI.yeTC.H AenaTb ee sceM 3aRHMalOIllHMCH HoroM.

Ilaraaae

rIHTaHHe 60JIbHblX 6pOHXHaJlhHOM aCTMOH JJ.OJ1lKHO 6htTb C6aJlaHCBpOsaHHblM, TO ecrs B e>KeAHeBHbIii' panaca Heo6xo.ll.RMO BKJIlOlIBTb can ar, CBe>KHe CPPYKThI, aeaeaae OBOIlI,H, npopocurae sepna H cax (aeneas). ITHnI.Y cnenyer npaaaaars 4 pasa B neas: 3aBTpaK, neHq (BTOpOR 3aBTpaK), nOJIJJ.HIiK H o6e.ll..

3aBTpaK AOJI>Kea COCTOHTb H3 <PPYKToBoro COKa, CBe>KKX CPPYKTOB, ropcra npOpOClI1HX 3JIaKOB, mneaanacro xne6a H OBOllI,eR.

BTOPOH sasrpax H 06eA CJ1eAyeT HatlHHaTE. c CaJJaTa (H3 orypnoa, CaJIaTa-neTTYKa, nOMB)J.opaB, MOPKOBH, CBeK· JlhI H JII06blX npyrax OBOmeH, soropsre ynorpeeamor estpI.IMH). C'beAaIQT oxoao 1 qaWKH caaara, npanpaaneaaoro con bID, nepuea, COKOM JIHMOHa IinH CaJIatHoH nparrpasos. Ilocne canara cnezryer csecrs cyrr C XJleOOM CTPYllKOBbre oaoma, JIl06yIO seaeas (caK)FI HeMBOI'O aeJIeHbIX onomes, Hesecerapaaanu MarYT eers PbI6y FI rreqeKb no 2KeJlaHBIO. YnoTpe6JJeRHe MHca CJIeAyeT HCKnIQ'JHTI. aa 3 Mec. Ilonnrrax COCTORT as nerKOH ensr, TaKHX 6moA, xax caexcae CPPYKThI, cxp, IIHpO>KHOe, x a Jl a s 'I (MaHHhIH nYAHHI' C R3!OMOM) FfJIH xpexepsr.

5. APTPI1T (BOCnAJIEHI1E CYCTABOB)

APTPHT - 3TO socnaaeaae cycraaos, BOJlbHbIe acnsrTbT8a10T MyqHTeJIbHYIQ 60JIb H >K>KeHHe B nopasseaaax cycraaax, Cycransr oresaae, noxpacaeamae, HenOJJ.BlI>KHble If ropasae. Cyuiecrayer HeCKOJIbKO <pOPM aprpara. HaHOOJIee pacnpocrpaaeau peBMaTOH.lI.HbIB. aprpar, nonarpa H ccreoaprpar.

TpYJJ.Ho BbIAeJIHTb OARY OCHOBHYID npaxaay aprpara, TaK RaK 9TH rrpH'lHHbI pa3JIHqHI:>1. Hanpaxep, OM MO>KeT 6hITb Bbl3BaH aerrpaSHJlbHbIM narauaex, OTCYTCTBHeM coOTBeTCTBYlOllI,erO ,ABRraTeJIbROI'O pe>KHMa, aecorimonerra-

72

eM rnrHeHHqeCKRX Tpe6oBaHFlH, IlJIOXHM COCTOHHFleM 3,lJ.0- pOBMI H ApyrHMH QJaXTopaMH.

B Haweill crpase MHJIJIHOHbl nlOAeili crpanaior 9TOH MyQHTeJIbHOH, YP0,lJ.YIOw.eH H KaJJeqam.eii OOJIe3HblO. ORa nopa>Kaer KaK Mym:qHH, TaK H 2KeHIlI,HH scex BoapaCTHbIX rpyrm. HaHOOJIee Y,lJ.pyqalOIllHM HBJIHeTC5I TO, 'ITO 9Ta xpOHI:f1IeCKall cpopMa 60JIe3HH rpyaao H3neqHMa 06blqHblMB MeAHUHHCKHMH MeTO.ll.aMH.

ITOBClOAY H3H60JIee pacnpocrpaeennaaa MeTo.n:aMH neqeHHSJ HBJIHlOTCfI nexapcrneaaere npenaparsr H <pH3RlJeCKHe yupa>KHeHH51. TaK KaK TepaneBTH'IeCKaH Hora HeJl.OCTaTOlJHO xopomo H3BeCTHa npaKTHKYlOmFiM apanasr, OHH He RCIlOJIb3YlOT ee AJIH JIeqeHl1H aprpara,

Orrsrr JIeqeHH5I 60JIbHblX apTpHTOM B H lI1eM HRCTHryre nosaaan, 'ITO peryaspaoe BbITIOJIHeHHe HeCKOJIbKHX crrenaansnstx acan H3nelJHSaeT aTO 3a6oneB3HHe B cayqae ero cpenaea TlllKeCTH B rexenae 2 xec, DPM XPOHH- 4ecRoH ¢opMe TelJeHHSI AJISI H3neqeHFl5I 11 nOJIHOrO BOCCTaHOBJIeHHl'l 3.lI.0pOBbSl rpeoyerca 4-5 Mec H 60JIbllle. Ilpenaymeeraoa 'HoroBcKoro JlelJeHHSI SlBJIfieTCH ero CTOHKHM .3QJQJeKT H uenpaaeuenae nexapcrneauax npertapaTOB. Paccaorpax HoI'oBcKYIO CHCTeMY JlelleHH51.

AoroBcKoe .JIeqeHHe

Bonsasre peBMaTH3MoM H aprparox ,IlOJI>:KHbl COOJJIOAaTE.> 3 npasana: 1) perYJIHpHO 3aHHMaTbCH cnerraansHbIMH acaaaxa: 2) rrpaBHJJbHO flHTaTbCH Ii 3) C06J1IO)l.aTl,. rHrHeHY. ITOtl.pOOHOe onacasae 3THX peKoMeHAanHH npencraaneno HH>Ke.

AcaHbI

rIPH aprpare peKOMeHAyeTCH. npaxraxosars caHTYJIaaacaay, TpHKoHacaHY, aapacaay, rOMYKxacaHY, spnxuracany, cerydaaaxacaay, canaxacaay, HaTpaAA2KHacaHY If caaacany. MeToAbl BhmOJIHeHIUf 3TH X acau npencrasJIeHbl HH1Ke. PeI'YJIHpHble 3aHHTH5I 9THMH acauaaa n03s0- JlHIQT 113JIe'lHTb see <pOPMbI aprpara 6e3 HCUOJIb30BaHIHt JIeKapCTB.

TeM, KTO npHHHMaeT MeAHKaMeHT03Hhle npenaparu, pescaeanyerca npexparars HX npaea xepea 2-3 HeA nocae nasaaa 3aHHTHH HOI'off.

73

C.'UiTY nAHACAHA

Hcxoiinoe nOJUXJ/CeflUe. Ilocrenare KOBep, MaTpaIJ;, "O.l1.e5lJlO HJlH rronoreuue ua nOJI. CTaHbTe H8 xoeep. CTOH-re npHMO H YCTOi'!'IliBO. CMOTpliTe anepe . n. PYKli CB06o.n;HO ~BBcaIOT B.l1.0JIb rynoaama. 3TO H ecrs HCXO.ll.HOe nonoJKeHBe.

Ilpuueeanue. Bo BpeM51 BhlDOJrHeHHH acaua BbI .ll.On:lKHbl CT05lTb xexoropoe BpeMH H8 O)l..ROB: nore, 'ITO .ll.n~ HeKOTopbIX 60JlbHblX Mo:meT OKa3aTbCH HenerKoH sana'leA. TaKHe 60nbHhle MOfYT )l.enaTb ynpascaeaas B03-

.JIe orropts MJIH

CTeHbI .

3Tanbt BbLnOAHenUR. 1. CTaBbTe aa npasyio HOfY, nenyro aory COfHH.Te B KOJIeHe TaK, tIT06b1 nHTKa pacnonaraJIaCb B03JI.e 6e.u.pa. Ecna H3-3a 60JIH B KOJleHe .3TO HeB03MO}KHO, COfHHTe nory HaCKOJlbKO ynaercs.

2. 3aXBantTe 118JlbUbi JIesoH HOfIi JIeBOH PYKOH TaK, tno6b1 see nansnu 6blJlH OXSa'leHbI JIa)l..OHbID. nO)l.THHHTe PYKOH COfHyTylO aory KaK MO)l{IiO 6JIHme K 6e)l.PY.

3. Hauparare npaByIO PYKY, yneplI<HBaH nee naasnsr BMeCTe. Me.n;JleHHO nO.ll.BHMHTe npaayro pyKY asepx. He -roporrarecs, Bo BpeMH IlO.ll.'beMa pyxa aaaoas otipauteaa B8H3, a sorna PYxa nOJIHOCTblO nOAHHTa - npaxo snepen,

4. OCTaBaHTecb B TaKOH Il03e 6-- 8 c. Y}.l.ep)KHSaMTe nO.ll.HHTYIO PYKY narrpHme8HoM, YCTOH'lHBOI1. Ilpasas HOfa, ua KOTOPOH BbI CTOHTe, nonscaa 6blTh npHMOH, Hanp5lmeHHOH (pHc.32). CMoTpKTe anepen. BblITOJIHHH acasy, auurare 06b1<iHO.

5. Ilocne npecuaaaaa B nose B reseirae 6-8 C sepaarecs B HCXO}.l.HOe; nOJIOlKeHHe CJIe.ll.YIOIUJ.lM o6p a30M. Me)l.JIeHHO onYCTHTe nO}.l.HHTyID PyI<)' BHK3, Y}.l.ep1KHBa51 ee B COCTOHHHH uanpS[H{eBH5I. He onycxasre pyKY pe3KO.

Pac, 32. CaBTYJlaHaCaHa

74

3aTeM onycrare JIeBYIO uory ua nOJI. Teneps Bbl BepHYJlHCb B HCXQ.ll.Hoe nOJIOlKeHHe nocae saaepruenns O)l.HOfO UHKJla caaryaaaacaaa.

nOCJIe ornuxa B rexenae 6 C CTaHbTe aa aeayio aory • eoraare npasyio H nO)l.HHMHTe pyxy rax }Ke, KaK Bbi 3'1'0 nenana B nepaoa IJ;HKJIe. ITOBTopH~iTe ynpascsenae, nonHI1MaH npasyio H JIeBYro sora rroosepenao R BblIlOJlHH.R Bee .ll.BH:meHHH B Tofl >Ke [I0CJle)l.OBaTeJIbHOCTH.

EOfCe8neBHbLe sanntus: B rexexae 1-M se)l..eJlH BbmOJImlllTe acaay TOJIbKO 4 paaa. Ilocne Be}.l.enbHOH: npaxraKH YBeJlHtJbTe qRCJlO rroaropeaas no 6.

!1oAoOfCUTeJl.bflOe iieturreue. Caaryaaaacaaa - 9'1'0 r JlaBHblM 06pa30M KpHHH }.l.JlH 60JIblllHX cYCTaBOB. OHa yCTpaHHeT PRfH)l.HOCTb CYCT3BOB, aosapamaet HM noJI,BIDKHOCTb. Acasa TaIUKe nopxaaaayer xpoaootiparnenae B nOpa1KeHHOH 06JlaCTH H yxpennser MblruUbl. B pe3YJlbtaTe sroro ynyxuraercn xposooepauieaae, fHOKOCTb, COCTOHHHe MhTWIJ;, acxeaaer flOJIb B cycraaax.

Acana OKa3bIBaeT Jle'leOHOe )l.el1cTBHe H3 KOJIeHHb!e, rOJIeHOCTOIIHble, naeseasre CYCTaBhl, a TaK)Ke CYCTaBbl KHCTeM, nansnea. 3TB acarra JlerKOBbrllOJIHHMa, ee MorYT BbInOJlHflTb see - JlH60 B nOJlO)KeHHH CTOH na nOJIY, JIM- 60 BOSJle crenu.

TPHI<OHACAHA- n03A TPEYfOJIbHHI<A

Hcxo8Hoe nososcenue. CTaHbTe na non, Paccraasre HOfB sa paCCTOS'l8Be OKOJIO 75 CM. CMOTpHTe srrepen. PyKH CB060.l1.HO CBHcaIOT B}.l.O.Jlb TYJlOBHma. Hera YCTOHlJHBbl, aanpS'l.)KeHbl.

3Tanb£ BbLnOAHeHUR. 1. Bnoxaare Me.l1.JleHHO H O.ll.HOBpeMeHHO nO}.l.HBMHTe oee PYKM 'iepe3 CTOPOHbl ,0;0 ypOBHH nnex. Bo BpeMH IIO)l.'heMa uanparare PYKH. 110)l.HHTble pyXli 06Ea3yIOT O}.l.BY npHMyIO JIHHHIO. JIa.ll.OBFI otipameaa 6BR3. I< MOMeHTY nO)l,'beMa PYK B}.l.OX }.l.OJUKea 6bITb saaepurea. OCTaBaHTeCb B TaKOM IlOnO}KeHBH 2 C (pRC. 33) .

2. 3areM Ha'lHHTe Bbl,o:blXaTb It onacapeaeaao HaI<JJOHHI1Tecb, sacaacs PYKOH JleBoH HOfB H nepexemaa npaBylO PYKY snepx. K MOMeHTY, norna Bbl KOCHeTeCb HOfB, Bbl}.l.OX .n;OJl>Ke8 6blTb saaepmea. Ilocne BbI.ll.oxa aaneplKHTe auxaaae, Ilepeuemaaes B8.H3, HaKnoHHHTecb nnepen, a He B CTOpOHy. CMOTpHTe aa nansnu HorB, KOTOPOl! 5b] cotiapaerecs KOCHYTbCH. Crapaarecs .ll.OTflHYTbCH ,0;0 naJlbIJ;eB neBOH nora. Ilocne Kaca8HH naasnea noaepaare rOJlOBY anpaso Fl ssepx, crapancs YSB)l..eTb JIaAOHb npaBa!"l PYKH. Y)1;ep}KHSaHTe aa HeM: B3JlH.ll. B TelJeHHe 2 c.

15

Pile. 33. Ilepaaa (j)asa TpruwaacaHhl

He crHoaliTe nora B KOJleHRX, )l;ep:!KHTeHX npSlMbIMIf

(pac, 34). ,

3. Ilocae Q>HKeaIl.HH B3r.JlHtla na np.aBoFi .na,l{OHH B reIJeHHe HeCKOJlbKH.X eeKYHtl nepexecrare aepXHlOJO PYKy rrpsuo snepen, a. B3rJll!,!l; nepesenare aa IIOJI HH>Ke aaAOHR. Ha 3TOM srane nesaa pyxa OCTaeTCH aa aaasuax JI·eBoH Hom, a npasaa pyxa BhITSIHyta npsao anepen, TyJIOBHU(e HanpaBJIeHO npHMO snepen, HOrF! Hanp.SIJKeHbl. Ilpaaas pyxa HaXO)lFITCfI y npaaoro SHCKa (puc. 35). B 310M nose Bbl IIO-npe1KHeMY Sa.l{epJKHBaeTe .D,blXaHFle.

4 •. 3aTeM rrepensaaere rrpaayto pyxy fiCA yrnoM 45<;> snpaso, y.nep)f{.HBal! ee npHMoll .. Ha 3TOM srane nanb.lIbL npaaoa PYKH cneneasr BMeCTe Ii Jla.nOHb HaXO.ll.HTCSI ua pacerosaaa OKOJlO 30 eM Ha.ll. IIOJIOM. CMOTpHte BHli3 xa II8J1bUbI npaaoa pyKH (pae .. 36). Ocraaaarecs B noae 2 C,3a)l.ep>KRBaSi JJ:hIxaHHe.

76

PHC. 34.. Bropas ~asa rpnKOHacaHhI

Tenepb IIOJIQ)IUlTe

npaBYIO PYKY aa npaayto uory a, B.1I.hIXaSl, aasaare B bl npn M JIHTbCH, nepea emaH PYKH no HoraM .11.0 rex nop, noxa nOJlHOCTblO He BblnpSlMHTeCb. Korna Bbi aepaerecs B HCKO)l.HOe nOJlOiKeHHe, PYKH BHOBh 6y.rr:yr uaxo)J,HTbCll IJO 60RaM rynoannta. O)lHH UHKJI TpHKOHacaHbI saaepuren, Teneps ornoxsare, cne.naa JJ:Ba OObltJHblX )l.bIXaHHH.

5 .. Ilocne ornuxa B reserrae 5 C T10BTOPJilTe acaHY, nOCJle.nOBaTeJlbHO BblnOJlHHlI see srarra.

B TeIJeHHeBToporo UHI(Jla Bb! ,!l;OJliKHbl KOCHyncH npaBoH aora H

PHC. 35. TpeTbIl:4Ja3a rp Hl-to aaca Rbi

77

PRC. 36. ITo-

CJIe.n;HHH clJa3a

rpaaoaacauu

nO,ll,HHTh saepx JleBYIO pyxy. Ilosropaare Il,lH{Jlbl noosepenso,

EOICBiJ/.teBftbte SaftJlTUR.. B reseaae 1-H aeneas .n.eJIaHTe 4 ll.HKJla nOOqepeJJ:HO. B resenae 2-H H nocaenyromax He.n.eJlb yBeJIHqhTe "IliCJIO Il,HKJlOB AO 6 B JJ:eHh. HHKOr)l,a He JJ.eJlai-iTe acatry oOJlee 8 paa B JJ.eHc.

n onoacuressuoe Beucreue. TpHIWHacaHa RBJHleTCH repauesrnsecxax cpencrsca rrpa 60JlH HJlM ztpyrax aapyureuaax B 06J1acTH cycrasos mea H nnes. 9Ta acaaa oneas 9<PltJeKTHBHa npa HenOJJ.BIDl{HOCTH mea, OHa ITOJlO.JKHTeJlbHO BJI1UIeT aa rr03BoHotHIHK, Ta306e,llpeHHbIe eyCTaBh! H KRCTR.

Acaaa 01{a3bLBaeT aKTHBHoe S03JJ.eMCTBHe na 60JlbllIHe CYCTaBhl sepxaea qaCTR TYJlOBRma, .n.omKHh!M 06pa30M yapenaaer HX Mh!WIl,bI. fiOJlhHblM apTpl3:TOM peKOMeliJJ.Yercs aaaxane cneaars caHTYJlaHacasy, a 3aTeM rpRKOHacany. TIPH TaKOM nopsnse FIX BhInOJIHeHHH OKa3hIBaeTCSi aKTHBHoe B03JJ:eHCTBHe ua see 60JlbWHe H Manh!e cycraBh!, 'ITO npHBOJJ.HT K HOpMaJ1H3aIl,HU fiX ItJ'YHKUHH. TPHxoaacaaa nOJIO>KHTeJlbHO BJlHSIeT aa OOJlbWHHCTBO JIlnl, npaKTIiKYlOmHX ee. OHa yaymnaer spenae, YBeJlFlqHSaeT m6KOCTb 1103BOHOllIHIKa, cnoco6cTByeT paasarato BHUMaHIHI.

Acasa JIerI<O BbT[[OJlHliMa Ii peKOllIeHJJ.yercSI acea sa-

HHMalOmIiMCSI HOfoH.

78

BHPACAHA - n03A fEP05I

Hcxodnoe nososcenue. C5I}l.hTe aa no,n. LLep}KHTe TyJlOBHme B:ompHMJleHHhIM. CMoTpHTe snepen aa ypoaae r rras. 'ublwHTe HOpM an bRO.

3TanbL eunonnenus, 1. CorHHTe O,nRY nory B I<OJleHe H nOMecTHTe ee ll5lTKY !IO}l. HrO)l,KUy. Ilansusr nora pacnsacraau na nOJlY, nHTKa oripameaa aaepx, KacaeTCSI HTO)l,Hll.b1. THJKeCTb rena na corxyryio uory He nepeuocnrCH, OHa OKa3hIBaeT ,naBJleHlie na non.

2. Teneps COfHHTe ,npyrylO aory B KOJleHe H nOJlO>KHTe ee ua oeapo COrHYTOH aora. Koaeao :noH nora JJeX{HT ua nony, a CTOTIa - aa 6e,npe.

3. Bunpsasre PYKH xepes CTOPOHb( n nOASHMETe aanacrsa naa fOJIOBOH. COe)l,HHHTe nanoaa H naasuu PYK. Y,nep )lUI aa }lTe 3 all SlCTMI Ha)J, M axyur KOM, nan bLT;bI p yx H anpaaneaa npHMO saepx. 3aTeM 110nhITaHTech no,u.HflTb JlOKTH KaK M02KHO name.

4. Teneps asmpaasre cnaay, utero H ronosy. CMOTpare snepen, Y,nepJKfLsatiTe na,nOHH H rransua BMeCTe. .lIOKTH }l.OJl2KHhI OCTaBaTbCSI nO,l(BH.TbIMIi R aanpnacenusrMH. .il..h!llIRTe aopaansao. 9ra nosa a ecrs aapacaaa (pHC. 37). OCTaBaHTeCb B nose 8 C.

5. 4epe3 8 C pasaenare JIaJJ.OHH H onYCTHTe pyxa, 3areM C noaoursro PYJ<H npanonHHMHTe BepXHlOlO aory n nocransre ee aa nOJI. OCBo60}l.HTe BTOpylO corayryro aery, nepeMeCTHTe ee B JIlo6ylO 60Jree JlerKYlO noay, OT}l.OXHBTe B re=eaae 5 c. BbI cOBepWHJII'I OJJ.HH I.jJ1KJj aapacaasr, CaeJlaflTe erne HeCKOJTbKO UHKnOB noosepenao, MelUIH nOJlO2KeHMe nor. ,llPYfMMH CJlOBaMM, BO BpeMSi BbInOJlHeHH5I BTOpOro UHKJJa Ty aory, [WTOpaR naxonaaacs anepxy, cnenyer corayrs H ceeTh rra aee, a .!I.pyryto lJO.TJO>KHTb tra ee 6e,npo.

EOICeaHBBHbte eansnus, Bu-

nOJJHRATe 4 UHKna acaHbI

emell.HeBBO. 4HCJIO Il,HKJIOB

Puc, 37. Bapacaua

79

MO)KHO YBeJlHtIHTb AD 6. He AeJiaiiTe acaay 6oJ1ee 6 pas B O,lUIH )J,eHb.

flO/l.OOfCUTeJl.bHOe 8eucT8ue. Bapacaaa - 9$¢eKTBBHoe cpencrao OJJ:HOBpeMeHHOM rpeaaposxa u 60JlblllHX H MaJlblX CYCTaBOB. AKTHBHoe BHeWHee B03Jl,eHCTBHe YJ1YT.J.tnaer KPOBo06paw,eHHe B CYCTaBax H cnocoecrsyer HOpMaJlH3aUHH HX COCT05lHHJ{. Acaaa OKa3bIBaeT YKpenJl5HOuiee BJlIUIHHe na JJerKHe H rpy)J,HyJO l<JIeTKy. TOHH3Mpyel' MbIlUUbI 6e,ll,ep, HrOJl,HU H pyK, YCTpaHHeT H3J1HWHHe OTJlO)KeHHH )KHpa B 9THX 06J1aCTSIX. OBa T3!OKe HMeeT OCO- 6ylO ueHHOCTb. ClJ:H1'aeTCH, xro npa.K.THKYlOw,He sapacaay CTaaOBSITCH OTBa>KHblMH, CMeJIblMH H xpa6phlMH.

rOMYK.XACJ\HA - n03A KOPOBbl

J1 CXOaHoe nOAOOfCeHue. ITpaBHJIbHOe HCXOJJ:Boe nOJlOjKeHHe JI,JlH roayxxacansr MO}KeT OKa3aTbC5I TPYJJ.HOBbInOJiHHMblM .lI.Jl51 mill, C OCTpblM BOCnaJ1eHlIeM KOJleHHblX, rOJleHOCTOnHblX CYCTaBOB H CYCTaBOB uaasues cronu, Do- 3TOMY TaKHM naUHeHTaM peKOMeH.lI.yeM npOCTO cecrs sa non, CKpeCTHB uora B KOJIeB}lX H BbmpSlMHB n03BOHO'lHHK. TeM, KTO B COCTDflHHR npHHRTb Heo6xoJJ.HMoe acxonuoe noJIO}KeHHe, cnenyer cecrs aa non cneAYIOlIl.HM oOpa30M. CTaHbTe Ha non Ha KOJleHH H nepeHeCHTe Ha HHX Bec rena, PaCCTaBbTe KOJleHH ua paCCTORHHH OKOJlO 10 CM.

aCnOJlO}KHTe HorB TaKHM otipaaca, f.J:T06bI nansua COnpHKaCaJIHCb, a nHTKH OblnH pa3BeAeHbl. ,ITPH 3TOM rransUbl, nO.ll.OWBbI H nHTKH 06pa3YIOT V-06paSHYIO qlHrypy. Teneps nOCTeneHHO cansre na V-06pa3S0 pacnonozceaHble cronu H nepeuecare aa aax sec scero rena. ITOJlO>KliTe JIaJJ.OHH sa 6eJl,pa. CMoTpBTe srrepen aa yposae rJJa3. Y.lI.eP>KHBaHTe n03BOHOtIHHK BblIIp5lMJleHHbIM. 8TO R eCTb coaeptueaaoe HCXO)J,Hoe nOJlO)KeHWe ,llmi rOMYKxacaHbI (pRC. 38).

BTanbl 8bLnOAneHUR. 1. Me,llJIeHHO sasenare npaBYIO PYKY aa Cl1!iHY. Coruare ee B nOKTe, a 38TeM nOJJ.HHM1'ITe TbIJlbHOH nOBepXBoCTblO JIanOHR saepx, K wee. Dp.H 3TON rblJlhHaH cropoaa naAOBH OKa3.blBaeTCSl npH}KaTOH K no- 3BOHOlJ:HHKY. Ilansna npaaoa PYKH oopameuu KHapy>KB. npOQHO YJJ:ep>KHBaHTe npasyio PYKY B 3TOM nonoscenaa.

2. Teneps cornare B JlOKTe neBYIO PYKY Ii nOABHMHTe ee asepx, nOJlOjKHB aeayso naJl,OHb aa aesoe naeso, sarea nODMT3HTecb 113J1buaMH neBD. pyKH KocaYTbCH npasoR pyxn. ,ll.mI aesoropux 60JlbHblX KOCHYTbCH PYKH naasUaMH TPY.lI.HO, n09ToMY HM caenyer nonsrrarscs nOABHHYTb naJIbI(bl KaK MO}KHO 6mnKe K PYRe. TeM, KOMY KOC-

80

Pac. 38. fOMYXX8caH8

11 )fTbCH pYKH nansna MH HeCJlO}K· 110, CJIeJJ.yeT coeJJ.HHHTb naJIbUbl o6eHx PYK B BH.lI.e 3aMRa. AJlH o6pa30B8HHH 3aMKa MO}KHO DHaqaJIe coeAHHHTb corHYTble n ansuu, a 3aTeM C nOMOLUblO :;,TGrO 3aXBaTa nonrnuyrs pyKM 6JliUKe,

3. COMKHYB n ans UbI B Bl1Ae 38 M ka, non blT8 ihecb nO,llH7ITb nOKOTb neBou PYIUI np sxo aaepx. YAepll<H13ai-ire n03BoHOQHMK coaepiueuuo npHMhiM. CMOTpl1'Te anepen, nblwHTe HOpMaJIbIio. Ocraaajirecs B TaI{QH noae 6- 8 c. Te, KTO He MO)!{eT COeAHHI1Tb PYKH B BRAe saatca, ,uOJl}!{Hbl 110nblTaTbCH MaKCHMaJIbHO C6J1H- 3HTb IiX H coxpanars 3TO none}1{eHHe 6~8 c. ECJIH I1aJlbIJ,bI PYK . coenaaeasr B BHAe 3aMKa B nOJIO>l<eHRH CHJJ.H (CM. pRC. 38) - 3TO H ecri, asnromreaaan rOMYl{XaCaHa.

4. Ilocne coxpaneaaa nosu B TelJ:eHHe 6-8 C paao>KMHTe cacarue naasun Ii pa30MKHI1Te HX. 3aTeM Me,ll,JIeHHO BepHHTe PYKH B acxonuoe nO.rIO)KeHHe aa oeJlpa H OTAOXHHTe. BbI CAeJI8J1H OJJ.IiH UHl(JI rOMYKxaCaHbl. OTAOXHHTe, BbIIIOJlHSH! 2 Jl,bIXaHHH, 3aTeM nOBTopHTe ace sranu, Fl3MeMHB nOJIOmeHHe pyx, TO ecrs 3aBeJJ.HTe aa CIIHHY JleBYJO PYKy H nOAHHMHTe npaBblH JIOKOTb.

EatCeafte8Hbte 3 anstrus: B reseune I-M. HeJl,e;lH ssmonHHlhe no 4 IJ,HKJIa acaau B ]J.eHb. B renenae 2-H H 110- cJJe.ll.YIOlUHX HeAeJlb AeJlaMTe ITO 6 UHKJIOB nooxepenno, MeHHfI PYKH.

Ilonoocurensnoe aeiicT8ue. 9Ta acana JJ.eHcTByeT KOppurapytoure na see 60JlbillHe R MaJJble CYCTaBb1. OHa 9cp¢eKTIiBHo rpeaapyer CYCTaBbI nansuea pyx, JIOI{TeBble, rnreseaste CYCTaBbl, a ratose CYCTaBbI nansuen aor, roseuacronaue, «oneanue Ii raaoeenpeaaae. Bce MblWU.bI, ceasaaaae C paSJlHtIRblMH CYCT3.BaMH, TaK}Ke onnonpeMeHRO TORH3HpYIOTC5I, CTHMYJIHPYIOTC5I, BCJleACTBHe =ero HX COCTOSlHHe HopMam13yeTC5I.

Bnaronaps aKTHBHOMY B03AeHcTBHIO aa MbIWUbl yJlyqWaeTCH I<POBo06paIU,eHHe B ::n0H: 06JIaCTH, B pe3YJIbTaTe

-t 167

8t

nero us cycraaoa YAaJUHOTCH TOKCHt[HbIe semecrna. 3ro cnocoecrayer BOCCraHOBneHHIO CHHOBHaJIbHOH (BHYTpHCYCTaBHOfl) am)l.KOCTH H TaKHM 06pa30M YCTpaHaeT Cna3M H 60JIb.

ACaHa nOJIO}({HTeJIbHO BJIIUler aa BCeX, KTO ee ssmonnser. Oaa BOCCTaHaBmmaeT I1011BH>KHOCTb CYCTaBOB, YKpennaer KOCTH, JIerKHe, cepnue, YBeJlHIJI1Baer 06beM rpyn-

HOM KJleTKH. .

BPMI(!lIACAHA - n03A lI.EPEBA

11 cxoiinoe nOAO{}ICeH.UE. CTa asre na 110.11, CMOTpHTe snepen aa ypoaue rJIa3. PYKH CB06oAHO csacaior BAOJlb rynoaaiaa. Teno BbIIlPHMJIeHO, YCTOBqHBO. llbIxaHHe HOpMaJIbHoe. 3ro HCXOllHoe nonoxenae.

3Tanbt Bbt.nOAUeH.UR. Bo BpeMH BblllonseHBH acanu BbT ,ll.OJI>KHbL CTOHTb aa O,ll.AOR nore. Ecan CTOHKa aa OllHOH Hare TPY)J,HOBbIITOJlHBMa, orionpareca a CTeHY HJIR JJl06ylO npyryio onopy.

1. eTOR na JIeBOH acre, cornare npasyro aory B KOneue. DOMeCTHTe npasyto nory sa JIeBYro TaK, IJT06bI naPY)f{HaH nOBepXHOCTb I1HTKH H nOAOIDBa pacnonaranacs aa JleBOM 6ell.pe. ITPH 3TOM npaaas nora 6YAer HeCKOJIb· KO CKPYIJeHa a ee 60lWBaH nOBepXHOCTb 6YAeT OKaSbIBaTb A3BJIeHHe na JIeBOe 6ellpO. CJle,lVITe sa TeM, trT06bT AaBJ1eHHe na 6ell.po oxasaaanocs He caMOR Tl.HTKOH, a 60- I<PBOH ncaepxnocrsro uorrr.

ITocne Taro l<aK 60KOBaSI nOBepXHOCTb IIHTKH GYAer npOIJHO 3acpHKCHpOBaHa na JleBOM 6eApe, BbmpflMbTe H aanpsrare nesyro aory H see reno.

2. 3aTeM nOAHHMHTe o6e PYKH sepea CTOPOHbl ssepx Ha)l, ronosoa. BbmpRMHB pyKH aan roaonoa, COe,ll.HHHTe Jla)J,OHH H narrsuu pyx. Doyenne .na,D.OHH TaK, 'lTo6h1 aanacrsa pacnonaranacs aa ronoae,

3. ITocJIe pa3MemeHIHI coe)J,HHeHHbIX JIaAOHeR sa ronose cnenyer BbmOJIHHTb cnenyiomee. nonblraHTecb OTBeCTIi corxytsre JlOKTH naaan TaK, '11'061:>1 OHlf pacnonaranacs aa OAHOM: JlHHFlH. Ho He nepeaaupnraarecs. CMOTpHTe npfiMO anepen na ypoaae raas. Hanparure uory, aa KOTOPOH cronre, a 3aTeM see TYJlOBHme. 'ubllliHTe HOPManbRO, ocraaafrrecs B TaKOM nOnO)f{eHFlH 6-8 C (pHC. 39). Bbl HaXOJJ;HTeCb BO spnxuracane.

4. Tlocne coxpaneans 1103bI B resesue B03MO)KHorO }J.J1H BaC BpeMeHFI ocnatisre AasneHlfe J1aAoHeii, BbJTHHHTe PYKH H OCTOPO>KHO orrycrare FIX sepea CTOPOHbI BAII3. OnycTHB pyxa B HCXO,D.HOe OOJlOH<eRHe, OXBaTFlTe ItMH

82

PIIC. 39. Bpakuiacana

naJlbu.bI corayrok HOrl1, CJJerxa nOATflHHTe ee aaepx H aaTeM orrycrare aa nOJI. TaKI1M 06pasoM, Bbl BepHYJIHCb B HCXO)l,HOe rrOJlO)KeHHe. OT)l,OXHIi' re B TeqeHHe spexeaa, ueooXOAHMoro AJlSl BbIOOJIHeHHH 2 HopMaJIbHblX AblxaHHH.

5. OT)l,OXHYS, OOBTopHTe

acauy HecKo1!bKo pas, noosepeAKO MeHHH crH6aeMYJO HOry, TO ecn, BO BTOPOM IJ,HKJle, CTOH na npaaos aore, comaTe neBYIO. Ilocae aroro BblnOJIHHTe ace nOCJleAYJOll1.He srarisr, KaK B nepBOM IJ,HKJJe acaau.

E'JICe&fle8H.b!e sansrus, B resenue I-if aeneaa aenaare elKe)J,HeBHO 4 IJ,HKJI a acau bI. B resenae 2-A H nOCJleAYIO' W,HX HelleJlb BblnOJIHHlhe exceAHeBRO no 6 UHKnos. He neJlaHTe 60nee 6 QHKJiOB B OAHH AeHb.

flOIlO'JICUreAbUoe opeacreue.

Bpusmacaua oxaauaaer CTHMYJIHpYlOmee AeikTBHe ua ace 60JlbWHe CYCTaSbI. OHa TOHHsupyer MbllliUbJ, yxacrayiomue B ABFDt<eHHH rOJIeHOCTOI1HblX

cycraaoa, CYCTaBOB nansnea HOI', KOJleHHblX, raacrienpeaHbIX, naeneasix, 3anHCTbH H nansuea PYK. B peaym.rare cTHMymm.IH! H ynyqWeHHH COCTOHHIHI MblWIJ, HopMaJlRsyercs KPOBo06parn.eHHe B CYCTaBax, HX CPYHK1l.SH. BPHKlllacaaa ,ll.eiicTByeT yxpennarome If 03,D.OPOBJlHlom,e na CYCTaBbI H KOCTH scex, KTO ee npaxraxyer. OHa YCHJlHBaer rHGKOCTb CYCTaBOB PYK H nor, ysemmanaer oG'beM rpYJJ.HOH. KJleT.KH. ::ha acaaa JlerKOBbHIOJJHRMa, n03TOMY Bce3aHHMaJOru.HeCfI HoroR )J,OJIlK.HbI BKJlJO'lHTb ee B CBOH KOrrJIeKcbl.

83

CETYBAH)J.XACAHA

Hcsoiiuoe nOJI.OOICeftue. Jlarre na CTIHHy. CorHMTe aorM B KOJIeHflX H nOCTaBbTe m'ITKH B03ne flI'OJJ,F1l\. PacCTaBbTe TIRTKH H KOneHH Ha paocToflHHH 6--8 CM. PYKH pacnOJIQ}!OITe B03Jle TyJloBHLUa. DOJION<MTe JIaJJ,OHH xa nOJI. CMOTp~fTe DpHMO saepx. ,UblllJHTe HOpMaJlbHO. TaKOBO acxonuoe nOJIO}KeHHe.

3TanbL eunonnenun. 1. DpHnOJJ,HHMHTe H rona UbI H I10Jl:CHFlUY aaepx, I1pH 9TOM llJle'l'H H aoru ocraiorcs tra nony. DOJ(H51B 51 rOAH Ubi asepx, nonnepxcaaajrre FIX naAOHSlMH C 06eHx CTOpOH.

2. Ilocreneuuo, ynepxcaaas nO)UHITble flrO.ll.Mu.bl, nepeMeCTHTe J1aJJ,OHH na TaJlMIO. DOMep)!{FlBaSl TaJlHIO pYKaMM, nOJJ,HHMlITe ee RaK MO}KHO asnne, He .ll.OnYCKafl, OAHaKO, npeaxepuoro aanpnaceuna. IToAAep}I{HSaflTe sec rena 60JIhUlHMfI H YKa3aTeJIbHblMH nansua M H JlaJJ,OHel!! C 06eHX CTOpOH. TIJIeQH, urea 11 rOJIOBa npa 3TOM nposno npioaaru K nony (pHC. 40). Y.n.oCToBepbTecb, xro 6e.ll.pa napaJlJleJIbHbl H paccrosuae Me>K.ll.Y HHMH OKOJIO 8 CM. )J.bllllHTe HOpMaJlbHO. COXpaHHFlTe TaKoe nonoxcexae 6--8 c.

3. ITocJIe coxpaaeuas npnuonnaroro nOJJO>KeHHH B rexenae 6--8 C aaxnnre orrycxars HrO.9,HU;bl na non, nonpeaoreuy nO.DJ(ep>KHSaSi sec TeJla JlaAOHflMlf, He nonyeKaHpe3KHX JJ,BIDl{eHuH. OrrYCKa HTeCb MeJJ,JJeHBO. Korna SlrOJJ,UI..I,bl, TaJIHfI H cnaaa onycrarcs sa non, oCBo60AHTe JIa)];OHH H noaoaorre ax BAOJIb TYJIOBHU.I,a. BbIT5IHI-ITe HOru If OTAOXHHTe B TeqeHHe BpeMeHH, neocxonnxoro JJ,Jl51 BbmOJlHeHHSI 2--3 aopxaasaax JJ,bIX8IHIH.

4. Ilocne ornsrxa B renenae HeCKOJIbKHX ceKYHA noaropnre acaxy, BblIlOJlH5IH IlOCJIeJJ:OBareJlbHO nee srarns.

£:JICeaHe8ftbte SaHfl.TUfI.. B reqeHHe J-H He)];enH AeJIaihe acaay 4 pasa B JJ,eHb. B Te4eHHe 2-H H nocaenyioumx He,!J.eJIb BbIllOJlHHHTe ee MaKCHMYM 6 pa3. HHKorAa He neJlaihe acaay 60JIee 6 pa3 B JJ,eHb.

flOJIOOICUreAbftOe 8eucTBue. CeTy6aH)];XaCaHa B03JJ,eAcrsyer B OCliOBHOM aa l103BOHO'-lHHK If Ta306eJJ,peHHble -cycraast, Oc06eHHO nosaaaua TeM, I<TO CTpaJJ,aeT or 60JlH B n03S0HOqHlme FIJIH B Ta306eApeHFlbIX CYCTaBax. YCTpaHHer TaK}I{e 60JIb H pa3JIHQHbIe napyurenaa B rtnexeaux cycrasax, B o6J]aCTII urea, pYK, Jl;:tJJ,OHeH. TaK KaK acaaa nerxoaunonaaxa, ee MorYT npaKTHKOBaTb 60nbHble apTPHTOM scex B03paCTOB II C pa3JIHqHblMH HapYllleHflJl:MH COCT05lHHH 3JJ,OPOBbH.

Y scex 3aHHMalOlIlHXCH HoroH sra aeaxa cnocoecrsy-

84

PHC. 40. Ceryoanaxacaaa

er yseJlH4eHHIO rH6KOCTH l103BOHOIfHHKa, YCTpaHSleT B3)];yrae KHWeQHHKa H )l(eJlYAOqHble paCCTpOMCTsa, H3Jle4Hsaer aaooneaanan opraxos AbIxaHH~.

CI1)J.,UXACAHA - n03A COBEPllIEHCTBA

Ilanaeursr C YMepeHHO Bblpa}KeElHOH OOJIblO H H3MeHeHHl'IMH B CYCTaBax MorYT nOJlHOCTblO H3JIeQHTbCH, Bblnonnas acaasr 1i3 cepnu, onacaauox asnne. Ilpu XpOHH'leCIHfX 3a60JleBa Ii 115IX .ll.Jll'l nOJlHOrO H3Jle'IeHH5I rpetiyercs lJeC[{Q,IIbI{O 60JIbWe BpeMeHH. Iloaroxy 60JlbHblM expoHHQeCKHM aprparox peKoMeHJJ,yeM BbIllOJIH5ITb nee acaua 3TOB cepaa peryaspuo, DpOAOJI}I{aH aaH5ITHB, OHH CMOrYT IlOJIHOCTblO H3JIetJHTbCfI xepea 2--3 Mec. CJIe,!J.yeT nonlIepKHYTb, no JJ,JlH ,l(OCTH>KeHIHI llOJlO>KHTeJIbHOrO acj)(peKr a Heo6xoAHMO BO BpeMSl perynapaax 3aHHTHH HoroH co- 6JlIO.ll.aTb npaBHJlbHYIO JI.Hery. )J.HeTa .ll.JI5I 60JlbH blX apTpHTOM onacaaa B aToH rnase. BOJIbHbIe aprparoa Jl,OJDKHbI CJIeAOBaTh npHBeJJ,eHHbiM pel<OMeHAaUHSlM. 3JJ,ecb Il ll03BOJlIO ce6e TOJlbKO HallOMHHTb, '-lTO OHH He JJ,OJl>KHbl ynorpednars CBepHYBllleeC5I MOJlOKO (.ll. a x H) I 6aHaBbl, a raroxe I<ypHTb H rTHTb GaM HaTOmaK. Ilocne .9TOrO p as'sHCHeHHSI paccacrpax erne O)];RY nosy - CHA.lJ.XacaRy. MeTO)]; ee BblTIOJIHeHIUI Ii nOJlQ}KHTeJlbHOe .ll.eHCTBHe crmcaast IHIN<e.

Hcxoiinoe nOAO:JlCeH.Ue. CH)];bTe aa nOKpblTblH KOBPOM non. BblTHHHTe oGe HOI'M anepen. Y)];ep}KHBaihe n03BOHOQHHK npfiMbIM. DOJIO>KHTe pyKFI ua non. )J.bllllHTe HapMaJlbHO. aTO HCXO.ll.HOe DOJI02KeHHe.

3Tanbl eunonnenun. 1. CorHHTe JleBYIO aory B KOJleHHOM CYCTaBe, y)];ep>K!1B3f1 ee nepen C060H. Bsmpausre naJIbUbl H JlO)),bDKRY TaK, t)'To6bI OHH 06pa30BaJiH npHMylo JI JHIH 10. ECJHf aTO Bb!3blBaeT 3arpY)];HeHHfI, BbmpHMbre I1X

85

P RC. 41. CH.A.!lXaCa 113

HaCTOJlbKQ, HaCKOJlbKO 310 }.I.JlH· aac B03MO.>KHO. PacnoJlO}!Ul1'e nrrrxy B rraxosoa OOJIaCnr(B03JJe MOWOHKIf, He Hall.aBJIIiBaH ua see). Teneps onYCTHTe aeaoe KOJleHO na non. ECJlIf BhI He MO}KeTe onYCTHTh neaoe KOJleHO aa non, nYC1'b OHO HaXO}.l.HTCH npHQO}.l.HHTbIM HaJJ. nOJlOM.

2. Terreps corrmre B KOJleHe npaayto aory H pacnono.>KHTe ee csepxy JlesoFi: nora TaK, 'ITo6bl npaaas n51TKa 6bJJla non nesoR. Bsmpaasre JIOJJ.bl)KKY npaaoa aora, y)],epJiHfBaH npasoe xoaeuo na nony. 06e nora H8XO.ll.HrCH B OJlHHaKOBOM ITOJlO)KeHIHI (npa 3TOM He nonycsaerCR IHlK81wro lI.aSneHIHl Ha MOWOHl<y).

3. BbI1'5!HHTe oee PYKH. COMI<HHTe B BHJJ.e I<OJlbUa 60JIbWOH H YKa3aTenbHblH naJlbUbI PYK. Ocrazrsaue TP" nansua Bb!THHHTe H aanparnre. TIOJIOJiUi1'erIpaBYIO {{HCTb ua npasoe lWJleHO Ii JIeBYIO - aa neaoe, TIPOqRO yztep>KHBaiire n03BOHOlfHHK BbIOpHMJleSHbIM. KOHUbI BhITHHYTblX nansnea ooparneaa BHH3 (pRC. 41). ,Il.bllllHTe HOpM8JIbHO.

4. Ocraaafirecs B TaKOM nOJlO>KeHHFl B rexeuae 1 MHH. 3areM paccaaosre nansua pys, npanomorxare PYIGIMIi npaBYIO aory, nOJIOlKHTe ee aa non H BbmpSIMb1'e oee nora. TIocJJe 01' JJ.blxa B rexea He ReCKOJlbKHX ceKYH}.I. noaropxre aeca UHKJI erne paa, H3MeHHB nOJIO>KeHHe aor, TO eCTb B 31'01' pa3 npas8fl Hora 6Y,ller HaXO.ll.HTbCfl CRR-

86

sv. a neaas - csepxy. Coxpannare n03Y B reseaae 1 MHH.

ElHCealieB1ible sansrus. M8KCHMaJlbHOe apeas naxo}KJleHHH B CHJJ.,!l.XaCaHe - 3 MRH. BH3tJ3J1e ocrasaarees B noae 2 MHH. Ilocreneaao nosenare BpeMH coxpaaenaa 003'bl JJ.O 3 MHH. ,Il.enaHTe cHMxaC3RY 1'OJlbl<O 2 pa3a B .n.eHb B reseuae MaKcHMYM 3 MRH.

Ilososeutessnoe aeucTBue. CHAAxacaH8 oxaaaaaer .~eqe6HOe JJ.eficTsHe aa ace cycraaa HH)KHei1 nOJIOBHRhl reJl8. OHa aKTHBHO B03.n.eHcTByeT na -raaooenpeaaae, KOJ1eHHbJe H rOJleHOCTOnHbIe CYCTaBbI, HOpMaJlH3yeT KpOBOoopauieuae B 3TH X 06J1aCT5JX, BOCCTaHaBJlHSaeT asrpa- 60TKY cHHOBHallbHOH (BHYTpHCYCTaBHOH) )KH.ll.KOCTH, YCTpaH5IeT HenO,llBHlKHOCTb H GOJIb a cycraaax.

Cannxacaaa nOJlO>Kl:-lTeJIbHO BJlI1fleT sa HepBHYIO CHcrexy. ORa nOJIe3Sa 60JIbH.blM C pa3JlEttHfbIMH paCCTpOHCTsaMH HepBHOH CHCTeMbl. CqliTaeTCSI QtJeHb Ba)KHOH acaHoii )1..1Hl .n.OCTH.>KeHH51 KORII,eHTpaUHH H IlpKoGpeTeHHH nCHXHtJeCKoro paBHOBeCHH. Eha acana MO)KeT nosaaarsest HeCKOJlbKO TpYJJ.HOH ,llJIH H3tJHH310LUHX, HO nps peryJ1flPHblX 3aH5ITH5!X eio MO>KeT a COBep1UeHC1'Be OBJla)1.eTb

1,3 >K)1.bI iL .

HATPAPlLl)KVIACAHA - fT03A TAHlJ,YlOLLl.ErO

Hcxoimoe nonoocenue. CTaHbTe sa nOJJ. PYKH CSO- 60JlHO esacaror a,nOJJh TYJIOBHu:r.a. Teno Bbmp5lMJIeHO, nOJIO)KeHBe YCTOHqHBO. CMOTpHTe npHMO. ,Il.bl1llHTe HOpMaJIbHO. 9TO MCKO)l.HOe nOJIO.>KeHHe.

3ranbl eunonnenun. 1. CTaHbTe na JleBYIO nory, CorHHTe npaBYIO nory B lWJIeHe. Oxaarare nansusr npaaos nora npasoa Jla,nOHbIO. Ha STOM srane corayras npaaas nora CJlerK8 OTIWOHeHa Ha3aA H Y,llep>KI'lBaeTCSl npasoa naJJ.OHblO.

2. BbITHHHTe csearue nansuu JleBoii PYKH H nanparure aero PYI<Y, nocae sero MelJ,JIeHHO nO)1.HHMaliTe PYKY naepx, onaospeaeaao OTTHrRsaH npaayio aory Ha3aA. 06a .nBH1KeHHH BbmOJlHHIOTC51 oJJ.HoBpeMeHHo - nO)],H51THe neBOH PYKH anepe,ll H OTTHrHBaHHe npaBoH HOrF! Haga,ll. Ilpx STOM BbI nsrraerecs MaKCHMaJlbHO OTl{JlOHHTb npaBylO uory I'la33JJ.. B TO )Ke BpeM5I He ClIeJJ.yeT CTpeMHTbCH nO.ll.HflTb JIeBYIO pyxy asepx npasro, .n.ep>KHTe ee KOCO 110 HanpaBJleHHIO ]{ ropH30HTY, TaK qroGb! BbI MOrJJH 911}.1.erb BClO pyxy.

3. HaKJlOHliTe sepxaroic sacra TYJJOBIHua CJlerKa SITepe,ll, nsrrascs YSHJJ.eTb KOHqHKH nansuea JleBOH PYl<H.

87

PIlC. 42. HaTpai\A>KllaC3Ii3

3a)l.ep>KHTe aa HUX BSrJlSl)l.. Y)l.ep>KHBaihe npaBYIO nory MaKCHMaJlbHO OTnlHYTOM nasan I{ HanpSI}KeHHoH. Hanparare JleBYIO nory. He paccnatiaajrre nesyto nory npa xaKJlOHe sepxnea qaCTH TYJlOBHWa nnepen (pHC. 42). OcTaBaMTecb B 3TOM nOJlO)l{eHlHI 6-8 c . .ubIWi'!Te aopsransHO aa scex sranax BblTIOJlHeHHfI acauu .. ECJlH npn BbInOJlHeHHH acarra B03HTmaIOT 3aTpY)l.HeHHfI, nenaare ee, OTIMpaSlCb 0 KaKYIO-JlHOO onopy, Ilocne roro RaK Bbi OCBOHTe acany, .ll.eJIaMTe ee, croa aa nOJIY 6e3 nOAJl,ep}KKH.

4. Ilocne coxpaaeaas nosu B reseane 8 C nOCTeneHHO onycrare HanpSl}KeHHYJO J1eBYIO PYKy BAH3, OCBOOOJl,HTe COrH.YTyIO npasyto nory H orrycrare ee na non. Terreps oee BaIDI'! nora aaxonarcs Ha nOJIy. OT.ll.OXHHTe B 3TOM nOJIO>KeHIHI. IToCJIe OT,lI..bJXa S reseaae HeCKOJIbKHX cel<yH.u. nOBTOpl1Te yupaacaeune, CTOS! ua npasof sore, coruys JIeBYIO aory H nonnas npaayto pyxy, IToCJIeAOBaTeJlbHO Bbll10JlH5IiiTe see 3Ta 11 bl, «a [{ ShJ 31'0 .u.eJTaJlH BO BpeMH nepsoro UHKJla.

88

E",eCJH.e8H.bte SaHJtTuR. B reseaae I-Ii He.u.eJIH .u.eJIal1- Te acaay 4 paaa eJKe,nHeBHO .. B TeqeHHe2-H Ii nocaenyiouiax aeneas yseJlHqbTe qHcnO eme,nHeBHblX noosepenaux llHKJIOB ae1iHhl no 6. He ,lI..eJIatfTe l-IaTpaii.u.>KHac8HY 60- nee 6 pas B O.u.liH ,neAb.

Ilonoscurensnoe aeucTBue. Harpakaacaacana O,nHOapeaeaao B03AeHcTByer aa see 60JIbWHe Ii aanue cycraBbl. ilPM apTpHTe OKa3bJBaer JIeQe5HOe B03.u.eI1CTBHe Ha ace cycrasa. AKTHBHO BJlIHleT aa nJIe'leBble, raaotienpeunsre, KOJIeHHbJe, rOJleHOCTOllHbJe cycrasu, ua cycraau [mCTe!l M nansnea. Bzraronapa raxoxy B03)l.eMCTBHIO HOpMaJIH3yeTcfI COCTOflHHe MbJWII., aepaaux oopaaoaaaaa H Bcex TKaHeii B 3THX yqaCTKaX Ii BocCTaHaBJIHBaIOTCR UX CPYHKlI,HH.

HaTpaii.u.JKHacaHa nOJlO>KHTeJIbHO B03.u.eMcTByeT ua n03S0HO'lHHI<' YCTpaHHet j)HrHAHOCTb n03S0HOllHHKa, 60Jlb B cnaae, Tyroll0)l.BIDKHOCTb K npyrae HapYlIIeHHH (~YHKlI,MH n03BOHOqHl1Ka.

Y 60nbWHHcTBa 3aHHMaJOlll.f!XC51 npa BbJDOJlHeHHH acaasr yseJIH'lHBaeTCSl rH6KocTb cycrasoa, YKpenJISnOTCSl I<OCTH, YJIyqwaeTcSl rnnnesapenae, xopsranaayercs spenne, noasnuaerca )KH3F1eCDOC06HOCTb, nOTeHLI,HH H pasBHBaeTCR peWHTeJIbHOcTb. Ba}KHblM acnexrox narpaa,n>KHaCaHb! HBJlHeTCH TO, qTO OHa CHMBOJIH3HpyeT ,neaCTBHe • .upyrHMH CJIOBaMH, OHa BbJ.BOAHT HH.u.HBH)l.YYMa H3 COCT05lHHSI Oe3.u.eSlTeJlbHOCTH, 1jl0pMupyeT cnocoeaocrs K D.eHCTBHIO. D03TOMY acaua pexouennyerca KaK 60JlbHblM apTpHTOM, TaK H acea 3aHliMaJOwHMCH HoroH.

Ilpaaansaoe nHTaHHe

Ilpasansao nHTaTbCH ,1l.JIH 60JIbHbiX apTpHTOM H pesMaTH3MOM - 3Ha'lHT ynoTpe6J1S1Tb TO, lJTO nOJIe3HO, Ii H36eraTb roro, 'lTO spenao. 3THM 60JIhHblM peKOMeHAYeTC5I HCKJllOtlHTb TaKHe npOJJ:YKTbI, KaK 6aHaHbl, KHCJIOe MOJIOKO (i'iorypT). TeM, KTO KYPHT KJIK ynorpecaaer ra- 6aK HHblM enOCOOOM, caenyer OTKa3aTbCSI OT ~HOH I1pHBblqKH HJIM XOTH 6bI SHalJHTeJlbHO YMeRbWKTb ero norpetineaae. B resenae CyrO.K TaKHM 60JlhHblM paapeuiaeTCH BblnHTb ae 60Jlee 2 saruex 1(Q<pe HJIK lJ{lH.

nHTaHHe )l.OJllKHO ObJTb 4-pa30BblM. Bo BpeMH 3a8- rpaxa peaoxeanyerca esecrs aneascaa, HOJIOKO HJIM JII06ble npyrae IjlpYKTbl (KpoMe 6aHasoB). npopocmae 3epHa, tIaITaTH .(nweSH"lHb1H xJIeo), OBOllJ,H. MOXUIO BbJUFlTb tlawKY ropaxero MonOKa C sasao. Heaererapaaanu MarYT C'beCTb BapeHoe RH~O HnH HHQP namo!'. -

89

80 BpeMfI aroporo saarpaxa 11 oeena pexoxeanyerca csecre canar (1'13 TIOMH)J.OPOB, MOPKOBH, orypuon, penaca, caaara-aerryxa H )J.p.). Tlocae nopUJHI canara (OKOJlO 1 tIaWKH) caenyer csecrs nWeHHtfHblH xneo, OBOlllH, cax (3eJJeHb), crpysxosue OBOllUi. Heaererapaaausr MorYT csecrs Pbloy MJIH neseas C MHHHMaJIbHblM l<OJIH':IeCTBOM crreuaa. Cnenyer 1130eraTb yrrorperiaeaas OCTpblX cnel.I;lut Heoexonauo BblTIHBaTb B .neHb 10-12 CTaKaROP BO.nbl H npHHHMaTb nanty nocnenuaa paa He nosace <[eM sa 2 q .u,o orxona KO CHy.

Y)!{HH ,!{OJDKeH 6bITb JlerKHM, MO>I{HO C'beCTb CBe>K!I(!

CPPYKTbI, xpeaepu, 6JIIO)J.0 H3 MeJlKOro ropomxa ('IaHHa rxyrxaaa) , HJlH xanaay, HJlM nHpO}[{HOe H T .. n.

rHrHeHlf'IeCKHlI yXO)l.

HaHOOJIee Ba>KHblM 1'13 rHTHeHH':IeCKHX MepOrrpH51THA 5lBJI51eTC51 peryJlSJ pnoe xynauae, nonnepscanxe ncero teo aa .B 'utcToTe H npaBElJIbHblH yxoz; aa 3y6aMH. KynaTbC51 MO}l{HO s rop51'leiil HJIH XOJIO.nHOll sone (no }!{eJIa HHIO). Bo speMfl KynaHM51 cne.nyeT paCTHpaTb Bce TeJlO CJIerKa HaMblJIeHHbIM >KeeTKHM nOJIOTeHueM. Pacrapanae acero rena HMeeT Ba}!{HOe auaxeaue .nJI51 YCMJIeHH51 nOJIO>KH· rensaoro .neikTBliJl aonu,

. OqeHb Sa}!{HO HOCHTb scerna tlHcToe 6eJIbe. l{HCTOT8 If OrrpSI'THOCTh .u,O.IDKRhl OblTb MSC(CHManbHO B03-MO>K' HhIMH.

ECJIH Cne,II.OBaTh YKa3aHHOH CHCTeMe HorOTepanHH, MOlKHO OhiTh YBepeHHblM B nOJIHOM H3JIeqeHHH aprpsra. PeKOMeH.nyeTC51 npa 3TOM rrpaxrnsoaars acansr, onacaaHble B naaaoa rnaae. B TeqeHHe l-R He.neJIH czrenyer BbI' DOJIHHTb TOJlbKO 2-4 acaau 113 3TOB cepaa. B reseuae 2-" If nocaenyiourax He)J.enb 'IHCJJO BbillOJlHJIeMbIX acaH HylKHO nOCTeneHHO YBeJHI'iHBaTh. HRKorAa He caenyet nbITaThC51 BhInonHHTh cpaay ace acaau ::)TOR cepaa B re sesne I-a: He.neJlIf SBHHTHH.

6. O)KHPEHHE

OlKHpeHHe CTBHOBHTCH Otf'eHb pacnpocrpaaeesoi

yrposof 3.nOPOBblO aaceaeaas. MBJlJlHOHbI MY1K"'lHH B >KeHlIl.HH epeztaero aospacra HMelOT BSOblTOllHYlO Macey rena, Haatioaee orarcmaicmaa acnearess OlKHpeHHH JIB' JI51eTC51 TO, tITO OHO npaaoaar K COKpameHHIO npo.nOJ!· lKHTeJlbHOCTH mHSHH, arepocsneposy, 3aooneBBHHHM KOO 'pOHapHbIX COCY,lI.OB cepnua, apTepHaJIbHOR rImepTeH3aJ

(BblCOKOMY apTepHaJIbHOMY )l.BBJleHHIO). pa3JIHQHblM pcB

90

XHl.IeCKI'JM (nCHxOCOMaTFlqeCKHM) paccrposcraaa. Oacapenae rrpesparuaer lKH3Hb nauaeura B crpaztamre H3·3a Toro, xro y Hero pa3Bi'IBaIOTCH rasne OCJIO>J(HeRH51, KaK caxapauf AHa6eT, napyuienas mnneaapenaa, meJly.nolluo-xaurexaue paCCTpOHCTBa, HMrrOTeHUHH, xosmaesc HenOJlHOUeHHOCTH. PaCCMOTpHM oOJlee nonpoono, '-ITO Taxoe O)!{HpeHHe, ero npHQHHhl I'J cnocoesr neQeSH51 C rroMOlllblO HorOBCKHX MeTo.nOB.

.uRn nysuiero nOHt!MaHH51 npOOJleM, CB513aHHblX C O>KHpeHHeM, ueooxonaao pasrpaxavars OlKHpeHHe H H3- 6blTO'-lHYlO Maccy rena. H30bITOtfHa51 Macca TeJla - no He csorpeuae, HO Ka>K,lI.bIH OOJlbROA: O>KHpeHHeM HMeeT 1130bITOtJHYlO Maccy rena. I130bITO':lHaH Macca TeJIa- 3TO rrpeastmeaae aepxnes rp a FIJI !.J;bl HOPMSJlbHOil: MaCCbl rena (non. I, 2) ua HeCKOJIhKO KHnorpaMMoB. HanpaMep, eCJlH Macca rena B3pOCJIOro qeJIOBeKa cpennero pOCTa na 2,2-4,5 xr npeasrmaer HOpMaJTbHYlO, TO C'IHTaeTC51, 'ITO Y Hero H30bITO'lR.a51 Macca TeJJa, a He O>KHpeHHe.

Y 50JIbHbIX O)ImpeBHeM B OTJlH'lHe OT JJHU C F135bITO'lHOti MaCCOH TeJIa Macca TeJIa novm CTaOMJIbHa. ECJm M acca TeJIa IlaUHeHTa npeaauraer HOpMSJJbHYIO .nJlst sspocnoro qeJIOBeKa sroro B03paCTa 60Jlee qeM rra 4,5 xr, ero COCTOHHHe oueHHBaeTC51 KaK O>KHpeHHe. I130bIT01:IHa51 Macca rena 5lBJIHeTC51 npHtIflHOH HarrpH>J{eHHH scex opraHOB Ii CHeTeM OOJIbHOrO O>I!HpeHl:feM H BCJle.nCTBHe sroro yrpoacaer ero >KHSHIL

XOTSI O>KHpeHHe Bbl3blBaeT necopaaaepnsre naxonneHI151 }!{Hpa H y My}l{tfHH, H Y }!{eHlllHH, JIOKaJlH3all.IUI OTJlO}l{eliHI1 JKHpa y MY}!{'IHH Ii JKeHlllHH pa3J1H'JHa. Y meHlUHH B OCHOBHOM OTMeqaIOTC51 OTnO}l{eHHH }!{Hpa BOOnaCTH Hro.u,liIJ. H 6e.n.ep, a y MY}!{'IMH - B otinacrs }lOmOTa. Ho C Te'leHHeM BpeMeHH npa XpOHH'IeCKOM O>KJlpeHElH npOHcxO)J.HT OTJlO>KeHHe >KHpa BO scex 'IaCTfiX rena, )KElP HaKaonHBaeTC51 He TOJlhKO B OT.neJlbHbIX y<raCTKSX rena, 110 H BO scex TKaHflX oprannaxa.

n p H'IHHbI OlK HP eH"S1

TO'lHYIO rrpaxarry O)l{HpeH!HI BbI.neJIHTb noaonsno CJlOmHO, onaazo YCTaH08.11eHO, llTO OHO $lBJlHeTCSI cnenCTl3HeM nepeenanas. BeSYCJlOBHO, RMeIO'I' 3HaqeHHe H APYrHe cpaKTophl, HO HeCOMHeHHO H TO, xro. KaK npaanno, 6e3 nepeenaaus omHpeHHe HeB03MO}l{HO.

ITPH JleqeHHH 60JlbHbIJ!; O>KHpeSFIeM B HU).I.I'IHCKOM FIR· CTJoITYTe HOff! (ITaTHa) H B I1HcTHTYTe Horn (BaumarTOR, CIlIA) YCTaHOBJleHO, 'lTO Y 3THX nauaesroa OTMelIalOTCH B OCROBHOM onaaaaoaae npH'lHHbI 3aOOJIeS8HHH,

91

Tal'inHu3 I. Cpell.HIIR HopMaJlbH3R Macca TeJl3 MylK'Il!H pa3J1H'I1I0-
ro B03paCTa II pOCTa
Bos pact', nOT
POCT, 15-19\20-24125-2,9130-34135-39140-44\.45-49150-54\55 -[9
eM
152,4 51.3 54,0 56,2 57,6 58,5 59,9 60,8 61,2 61,7
154,9 52,2 54,9 57,1 58,5 59,4 60,8 61,7 62,1 62,6
157,5 53,5 56,2 58,0 59,4 60,3 61,7 62,6 63,0 63,5
160,0 54,9 57,6 59,4 60,8 61,7 63,0 64,0 64,4 64,9
162,6 56,2 59,4 60,8 62,1 63,5 64,4 65,3 65,8 66,2
165,1 58,0 61,2 62,6 64,0 65,3 66,2 67, I 67,6 68,0
167,6 59,9 63,0 64,4 65,8 67,1 68,0 68,9 69,4 9,8
170,2 61,7 64,4 66,2 67,6 68,9 69,8 70,8 71,2 71,7
172,7 63,5 66,2 68,0 69,8 71,2 72,1 73,0 73,5 73,9
175,3 65,3 68,0 69,8 7l,7 73,5 74,4 75,3 75,7 76,2
177,8 67,1 69,8 71,7 73,9 75,7 76,7 77,6 78,0 78,5
180,3 69,4 71,7 73,9 76,2 78,0 79,4 80,3 80,7 81,2
182,9 7(,7 73,9 76,7 78 9 80,7 82, I 83,0 83,5 83,9
185,4 73,9 76,2 79,4 81,6 83,5 84,8 86,2 86,6 87,1
188,0 76,2 78,S 82,1 84,.4 86,6 88,0 89,4 89,8 90,3
T a 6 JIll U a 2. Cpell.lIliSl HOpMaJlbHall Macca reaa >KeHIU.~iH pa3J111'1-
aero soapacra II pOCTa
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POCT, 15-19120-24\25-291130-3413-5-39)40-44\45-49150-54 155-59
cu
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154,9 50,0 53, I 54,4 55,8 57,1 59,0 60,3 61,2 62,1
157,5 51,3 54,4 55,3 56,7 .58,5 60,3 61,7 62,6 63,S
160,6 52,6 55,8 56,7 58,0 59,9 61,7 63,0 64,0 64,9
162,6 54,0 57, I 58,5 59,9 61,7 63,0 64,4 65,.3 65,2
165,1 55,3 58,S 59,9 61,7 63,5 64,9 66,2 67, I e8,O
167,6 57,1 60,3 61,7 63,S 65,3 66,7 e8,S e8,9 69,4
170,2 59,0 62,1 63,S 65,3 67,1 68,S 70,3 71,2 71,7
172,7 60,8 64,0 j5,3 67,1 68,9 70,3 72,1 73,5 73,9
175,3 62,6 65,8 67,1 68,r 70,8 72,1 73,9 75,3 75,9
177 8 64,4 67,0 68,9 70,3 72,1 73,5 75,3 77,1 78,5
180:3 66,7 59,4 70,3 71,8 73,5 75,3 77,1 78,9 80,3
182,9 68;0 71,2 72,1 73,S 74,8 76,7 78,S 80,3 82,6
ace OHM COBepLUalOT O.n;HH H re see OlllHOKH H BCeM MM
CBOHCTBeHHbI CJIe.n;YIOLUKe OCOOeHHOCTH I. 1. OHI-! nepe- I ABTOp OCBOBaJl I1ncTHTYT IIorH B BaWHHl"TOBe B 1964 r. H C 1964 110 1968 r. 06yt.IJlJI Hore DOJlee 8000 MY>K~HH II >KeHIU.IUI. B reseltlIe 5 ner on HMeJ1 BOSMO>K.HOCTb JlettHTb 200 60JJbllblX O>KllpeHueM. I1H,a.lliicKldi: IIHCTfITYT liorH B TIaTHe 6b1J1 OCHoaaH 3BTOPOM B 1969 r. B HeM Jle~BJlHCb GOJlee 100 6OcJ1bHblX OlKHpeHHeM • .D.aHllble !lTIiX H8- 6JlJOlleHHH 110C;ry)!{HJJH CCHOBOil AJ1H paspanorna peKOMeH1l8UHH no .ne'leIiHIO OlKHpeHRll.

92

enaior. 2. OHH e,DJI1' nO'1TH DOCTOHHHO. 3. Bee oe3 HCKJIIO'JeHUH e.nflT OblCTPO, He nepesceaeraaa rranry nO-HaCTOlluiexy, 4. Ona enar nepen CHOM. 5. OHR HJIH npocro H30eralOT Q:!H3HlJeCKOrO rpy I(a H cPH3HtIeCKHX ynpaxcueHH~I, HJIn Be Bhl.n;emllOT apeMeHH I(JHl 3aHHTHHHMH.

Bsr MO>KeTe CKa3aTh, KaK 3TO !lpHHHTO ceiitIac, 'ITO oscapeaae - 3TO CJle.nCTBHe coapeueaaojl UHBHJlH3aUHFJ. Ilpencraaareaa scex CJIOeB paasaroro OOl.UeCTsa H caMblX BbIClllHX CJlOeB oomeCTBa B pa3BHBalOmHXC5I crpauax nOJlY'lalOT B nacrosruee BpeMH. Jlyt!wylO !lHllly- 60JIee pasuoonpasny-o Ii B_ OOJlbWeM KOJlHtleCTBe, GeM CTO ner uasan. SOJIee roro, HaytIHO-TeXHHtIeCKHH nporpecc cnocoticrayer TOMY, xro YCJlOBllH }I{H3HfI BblCWMX cnoes 06meCTB3 CTa HOBHTCH HaCTOJIbKO KOMcpopTa6eJlhHbIMH, 'ITO npaKTH'IeCKH HCKJlIO'1aeTCff HeoOxo.nHMOCTb 3aHHMaThCff cpH3H'IeCKHM Tpy.n;OM.

OTCYTCTBHe cpH3Ht!eCKofi HarpY3KH, C o.n;Hoii CTOPOHbI, H OOHJIbHa5I ena - C ,IlpyroH, !lPMBOI(5IT K HaKOIlJleHHIO H30bITO'JHOi1: MaCChi TeJIa.

th06h! nonnee npeztcraaars ce6e otipas >RH3HH cospeMeHBoro senoaexa B pa3BHToM 06111eCTBe, paccxorpax axparue, RaK nporexaer ero e}Ke,llHeBHaSI }KH3Hh. THITH'lHbIH pacnopsnox .n;BH ero CJIe.n;YIOw.HH: npOCHYBlllRCb, OH ITbeT YTPOM '1aii B nOCTeJlH, opeeTcH, YMbiBaeTcH, oneaaerca, ITJIOTHO aaarpaxaer, onycxaercs B JIHcpTe, canarCH B asrotiyc If H,IleT B KOHTOpy, 1l0)l.HHMaeTC5I B JlHcpTe H ycaacaaaetcs B patio-tee KpeCJlO, 3aTeM orrycsaerca B JlHcpTe B pecropaa, KOTOPbU'i: HaxoI(HTCJ1 B TOM )!{e 3:.11.aHHH, csenaer CJIa.nOCTH BO BpeMH sroporo sanrpaxa, sosspamaerca B KOHTOpy R CHOBa CH.n;HT no KOHua pa- 6oQero .n;H5I, nocae sero OITHTb ca.n;HTCH B aBT06yc H a03- apamaerca .n;OMOH. BeGepOM 08 CMOTPHT TeJleBH30p, noTflrMBa5I nHBO H npyrae HaITHTKH. Bo BpeMH 06e.n;a eCT H3blCKaHHbIe 6JllOI(a, aanaaas 60JlhLUHM KOJlH'IeCTBOM HallHTKOB. He noaace 'IeM sepes 'lac nOCJIe e.nbl ornpasmreTcH cnars. To }Ke caxoe ITOBTOpHeTcH aa cJIe.nyrow.HH: .neHh Heme aa c.IIe.n;YIOIUHH H TaK nOCT05IHHO.

I(aK BH.nHM, B npHBe.n;eHHOM onHC3HRH pacnopsnaa .nBH HeT ynOMI1HaHHH 0 TOM, tITO qeJlOBeK .n;BHraeTCH a 3aHHMaeTCH cpH3H'leCKHM Tpy.n;OM. B TO }Ke BpeMH OlJ ,IlSeM H BO%lO yn01'peOJl5IeT >KHPHYIO, DffTaTeJIbHYIO Ii BbICOKOK3JlOPHAHYro IrHLUy. TaKHM oripasoa, opraHli3M nonyaaer OOJlbllle nHTaHHH, qeM 9TO He06xo.n;HMO .n;JlH nOMep>KaHHH 6aJIaHCa Me)!{,IlY aarparaua saeprna H ee BOCCTaHOBJleFIHeM. B peaynsrare sroro B 60JlblllHBCTBe caysaee Macca rena yaenaxaaaerca H CTaBOBHTCH H36M-

93

TOllHOH, pa3BHBaeTCfI omHpeHHe. ECJHI OllHCaHRhIH B~lme pacnopnzrok ,UH5I CTaHOBHT.C5I npHBbl'UiblM, lIeJlOBeK aalIJ.!HaeT outytnars CBOiO 6eCfIOMomHOCTb H CT8HOBHTCH }KepTBOH 9rot'! pOCKomH H KOMrpopra. Y MHorHX B03HR' KaJOr npHCTpaCTHe K onpeneneaaoa nmne H -nHmeBble npHBb'lIKH. 3TH JIIHt;a Y>Ke Hy)!{,naIOTCH B JlelleRlfH JI.JHI BoceraHOBJleHR5I SJlOPOBb5l,. KaK H JlpyrHe fIaUHeRTbl C X PORF! lIeCKHM H 60JleSHH MH.

Eme O)UlH OTHrOlll.alOlI:mH MOM-eHT, cBH3aHHhIH C O}J{RpeHHeM,~ 91'0 pa3BHTHe y natJ,HeHT8 KOMI1J1eKCa HerrOJ1HO· lI,eHROCTH. OR H30eraeT ,npY3eH H onmecraa, H30JIHpyeTCH Ff npe.nnOtIHTaeT yeJIJIHeHHhIH oepaa }J{H3HH. B yeJlHHeHHH HJJH B KOMllafHHl ce6e rronotinsrx OH rrO'lTH Bee speMH tJTO'HHOy,nb eCT. Hepeaxo y Hero B03HHKaiOr T8RHe nypnue IIpHBbIlIKH, tca« rsr-a J{ YIIorpe6JIeHHIO aJlKOrOJlSJ, TOKCHKOMaH.HH H )l.,pyrHe IIOpOKH. BCJJe)l.,CTBHe TaKOM HSOJI5IUHH xoryr pa3BRTbCR pa3JHPUlbIe nCHXHlIeCKHe aapyilleHHH: HeBp03, CTpecc, 6ecnoKolcTBO, CTpax, HeyBepeHHOCTb B ce6e H np .. TaKliM 06pa30M, B03HHKaeT nOpOQHblH xpyr, thoobl ycnoxonrsca, 01'1 CHOBa eCT. B KOHellHOM arore ena ente 60JIbUJe ycyry6Juier TO nCHXH1:reCKoe coCT051 H FIe , xoropoe npHIIHHHeT eMY crpanaaae, B peaynsrare ncero sroro naunear HaCTOJlbKO rrpaaaxaer K noPOIIHOMY o6pasy )KH3HH, nro BOCCTaHOBHTb ero anoposse oseus CJIO)!{HO.

AorOBCKoe JleqeH He

¥l.oroBcKHM MeTO.ll. JIelleHHH O)KHpeHllH BKJliO'-Iaer npe}KJl.e acero cnenyrotnee: 1) C6aJIaHCHpOBaHHoe IIpaSHJIbHoe TIHTaHHe H 2) asmonaenae HeCKOJlbKHX CneUHaJIbHblX acarr,

Ilpexcae lIeM nepeara K HX onHcaHHIO, cnenyer ynoM51HYTb 0 HeCKOJlbKHX xapaxrepaux Ha6JHOJl.eHHHx. Ilpa nesenaa OOJrbHhIX omHpeHHeM B HH.ll.HHCKOM HMcTHTyre AorH B Flarae H B HHcTHTyre HOfti B Banraar-roae YCTaHOBJleno,. sro noreps MaCChI rena COCTaBJl5reT B cpenaex O,45~O,7 xr B He,neJliO; 1,8-2,7 Kr B MeCHl!;. llJlHTeJIbHOCTb nepnona xoppexuan COCTaBJIHeT ReCKOJlbKO MeCH' uea H a8SHCHT OT HcxonHoi1 MaCChi reaa, Hanpaaep, eCJlH H36blTOK MaCChI rena pasea 19 xr, nepaon KoppeKUHH Mo:meT COCTaBJlHTh 7-10 xee, EOJIbillHM npeaxymecraex HoroBcKOH CHCTeMhI JletJeHHl'I l'IBJIl'IeTCH TO, 'ITO naUBeRT He .nOJI>KeH rOJlO)l,aTh H IlOSTOMY He RCITbITblBaeT cnatioCTH. YMeHbllieHFle MaCCbl rena npOFlCXO.ll.HT HaCTOJIhKO nOCTeneHHO, liTO OR He repser CH.JI. EJIaro.napH nOCTeneHHOMY nOXY.ll.eHHlO He OTMeqaeTCH Jl.P5IOJlOCTW KO)IKH

94

r

JIHua H MhIWU. B nponecce .negeHHH YMeHbilleHlie MaCCbl TeJ1a Ii BOCCTaHOBJJeHHe otiinero COCTOflHHJI nporexaior O.IXHOB peM eHHO.

Mory! B03pa31'ITh, liTO l1oroBcKafi cacresra Tpe6yer CJIHillKOM MHoro BpeMeHH ,nJlIl H36aBJleHHH 01' H36h[TK8 MaCChi rena, B TO spexa KaK npOH3BOJl.flTCll! Ii peKJIaMH' PYiOTC}1 cpencraa ,nJlH ncxyaeuaa, nmuesue ,n06aBKH, llHJliOJIH H nesa pCTBe H H hie npen a par hi, B bI3hIBa lOur:.H e yxeasureaae MaCChi TeJ]a B re-ieaae HeCKOJlbKHX .nReH Ii aenens. TaKHe peKJlaMHhIe rrpocneKThI npnaaeaaror, nO'BHJlHMOMY, M HJ1JJHOH hI monel MH orooeeura lOlll.HMH rppa3aMH 0 CHH}J{eHHH MaCChi rena. OJl.HaKO .9TH cpencrsa He AalOr CTORKoro 9¢cpeKT8, K TOMy }J{e OHH Bhl3h1BaIOT paanauuste HenOMoraHJ.I5I, paCCTpOHCTBa Ii ,name cepsesHblecpH3HlIeCKHe H nCHXHqeCKHe aapyruettus Y rex, KTO HX npHHHMaeT. 51 6blJl oxene paccrpoea, YBH)l.,eB HeCKOJlbKO iOHowei!: a nesyurex B CiliA, a TaK)Ke B HHAHH, KO' ropsre nOTepRJlH snoponse, yTpaTHJIH npHBJIeK8TeJJbHOCTb Ii nCHXHlIeCKoe paaaoaecae B pesyasrare npaeua paspeKJIaMHpOBaHHhIx cpencra, oriema.omax noxyneaae «OlleHb npoero» Ii «OlleRb 6blCTPO».

P.loroBclme MeTo.nbI, KOTR H rpe6ylOT 60JIbWe speueHH, npennonrareasaee H :meJIaTeJIcbHee no HeCKOJIbKHM npHQHH8M. Oan ooecne';lHBaroT nocreneanoe It IlQCTORHaoe caascenae MaCChI TeJJa, He OKa3bIBaH KaKJlX·Jm60 no601lHhlX BJIHHHFIH aa caMOllYSCTBHe, BRemRHR BFI.n,CPH· SHtleCKoe Ii nCHXHqeCKOe COCTOBHHe. OHH He Tpe6YlOT HHKaKliX )l.,eHe2KHhIX aarpar, ORH He aapyuraror 06bl'lHYIO }KHSHb H HC!{,JJlOlIaiOT B03MO}J{HOCTh yseJJH'IeHHH MaCChI TeJIa, )l,a}J{e eCJJH Bbl npexparxre 3aHHTHH HorOH H 6YJl.e· re C06JlIOJl.aTb TOJlbKO npasaaa npaesra nama, Ilocne HOpMaJIHsau.HH MaCChi rena peKOMeR.nyeTC5I npOJlOJIlKaTb 3aHHM8ThCH tioroH B reseaae 1O~15 MHH emenHeBHO. ECJm no KaROH-JlH60 npaaaae BhI npeKpaTHJIH 3aHHTHH HoroH, HeoOxOJlRMO nponoaacars c06mOJl.aTb npHHUHnbl HoroBcKoro nHT8HFl5I H npaexa nama,

Ilpa npaBHJlbHOM C6aJlaHCHpOB8HHOM nHT3HHH y nac acerna nyner COXpaH5ITbCll! HOpMaJJhHa51 Macca rena,

Cneuuansuue acauu. Ilanaearu C Hs6bITOllHOFi MacCOM rena H O)KHpeHHeM )l.,OJlmHhl BbmOJlH.HTb cneu,HaJlbHO nonoopaansre acama, Ha nepastx sranax OHR npocro He BCOCTO}1HHH BbITIOJlH5ITb JJlOObIe acanu. K TOMY )!{e HeT HeOOXO,ll.HMOCTH npaKTHKOBaTb CJI:O>KHbleaC8Hbl n.JIH noCTH}J{eHH.R meJIaeMorO pesyasrara, I13BecTHbl onpeneJJeHH-hIe JIerKOBhlllOJIHHMhIe acansr, cIIoc06cTBYlOmHe 9rprpeKTHBHOMY yMeHbilleHHIO MaCChI reaa ij HOpMaJIFlsa·

95

IJ.HH oi5MeHa BelUeCTB. Pexoxeanyercs saavaae BblIlOJJBETb HMeHHO .9TH acaasr OHH OIlHCaHbl HInKe). He CJJenyer TaK>Ke mrrarscs cpaay .lleJJaTb CJlHillKOM MFloro acaa, YBeJlH"llHBaFlTe HX liHCJlO nOCTeIleRHO, HO nOCTOHHBO. Hanaare C OCBoeHHH acau, xoropue peK0';:feHAyeTcR BblllOJlHHTb B reseaae I-Ii HeAeJIH, 3aTeM OCBOBTe acauu 2-M He.ll.eJlH, 3-i!J: H T. A. OpH .9TOM saure npOABH>Kemre 6Y.lI.eT nOCTeneHHbIM, paBHoMepHblM, 6e3 Hanp5l.>KeH.H.H H MCTOLueHHH, Pe3YJlbTaT 6YAeT OmYTHM y:me HaqHHaR C I-A ae.n.eJlH, .n.a>Ke eCJlH Bbl 6y.n.eTe BblnOJlHHTb scero HeeKOJlbKO acaa.

Teneps paccxorpnx, KaK Bbl AOJl>KHbl 3aHHMaTbCfI B rrexemte 1-k HeAe.JlH H BIlOCJleACTBHH.

AorOBCKHe 3aHSlTM.II

l-R. neiies«. B resenae I-H HeAeJiH cnenyer BbIUOJlHHTb cJleAYIOw.He acaasr: J) sananayrraaacany (CM. rJI. 4), BbIllOJIIJJIFlTe 8 UHKJIOB, nooxepeaao MeHJUI n~AHHMaeMYIO H ory: 2) YTTa an ana easy (eM. r JI" 2), AeJI a HTe acero 4 J.l.H.KJI'a e>Ke,!l.HeBHO, uaxorna He IlOBTOp5liiTe ee 60JIee

6 pas B resenae OAR oro ,!I.HH. •

Ilocne asmoaaenas ooeax acaa OT.lI.bIXaHTe B caaacaHe (CM. rJI. 2) B reseaae 5 MHH.

2-u ne8eAR.. Ilponoazcaare npaxrnxosars acaasr, pepexoxeanoaaaaue .lI.JlH npe.n;bIAYl.lleH aenena, a raxace: acaasr: 3) 6xY>KaaracaHY (CM. rJI. 2), BhlnOJlHHiiTe ee 4 pa3a' B .n;eRh, 4) uraaaexacaxy (CM. rJI. 2), nosropaare ee 4· pasa B )l,eHh.

Ilocae BblUOJlHeHIUr scex acan OT.lI.OXHHTe B caaacase B reseaae 5 MER.

3-R. neoess: Ilpononscaare BbIDOJlH5ITb Bee 4 acaau, pexoxeanoaaausre ,!!.Jifl npeAbI.ll.ymefl He.ll.eJlH, a ra K)J{e: 5) eaIiTYJIaHaeaHY (ca. rJI. 5), BbIIlOJlH}1HTe 6 IJ.HKJlOB acanu e>Ke,!!.HeBHO, TO ecre IIOOqepe)l.HO no 3 UHKJla, era- 6aH TO O)l.HY, TO npyryio Hory II IlO,!l.HHMaH TO OAHY. TO .apyryio pyxy; 6) naBaHMYKTaeaHY (CM. rJJ. 2). BbinOJIHmiTe scero 6 UHKJlOB e}Ke,!l.HeBHO, TO ecrs no 3 pasa, no Oqepe,!l.H nO,!l.HHMaH npasyro H JIeBYIO nory.

ITocJIe BblllOJlHeHIH! scex acaa OT)l.OXHHTe B caaacase B re=eaae 7 MHH.

4-R. H.e8eAR.. Ilponoaacaare npaKTHKoB2Tb Bceu 6 scan npenunymen a e.ll.eml , a TaKH<e acasu seraeproa u neneJlH: 7) cypasaajaacnapaeaay (CM. rn. 3), nonropaare ee 4 pasa B .n;eHb; 8) axaaypacany (CM. rJI. 3), BbinOJIHHHTe 4 pa3a B AeHb.

96

BbinOJIHHB Bee acausr, OT.l(OXHHTe B casacaae 8 reqeHHe 10 MRH.

5-R. ne8eAR.. ITpo.n;oJlJKaihe npaKTRKOBaTh nee 8 acau, xoropsre Bbl BblflOJlHfIJlH B resesue npeJ].bl.llYUl.HX Hell.eJlb II erne CJle.n;yrolll.He acaxu: 9) ap.l(XaBaKpacaHY (CM. ra. 2) ,BhInOJlHHMre ee TOJlbKO 4 pasa c rroaoporoa ryaoaaura B Ka>K.lI.YIO CTOPOHY lIO 2 paaa: 10) nallJHMOTraaacaay (CM. rn, 2), ll.eJlaihe ee rOJlbKO 4 pasa exce)l.HeBHO.

Ilocae BbInOJIHeSIUI scex acaa OTll.OXfHlTe II caaacaae B reseaae 10 MHH.

6-R. U noclleoYfOUJ/I.e nedenu, B TetleHRe 6-11 He.n;eJJH npHcoeAHHHTe r< npe,!!.hlAYlUHM cnenytomae 2 acaau: eynTaBaMpacaHY (CM. rJI. 3), BblnOJll£5llfre ee 4 paaa escenaesuo: 12) MaTcHesApaeaay (CM. ra. 3), IlOBTopfIHTe ee 4 pasa, TO ecrs nOBopatUlBaiheCh no 2 pasa B Ka>K.n;ylO eropoay,

B .n;aJlhHeHUJeM nponoasca Ihe Ilpar<T!HWBaTb BceBbJ.IUeynoMHHYTble acas bI flOCTOR HHO.

MAHJJ.YKACAHA -IT03A J15IrYllIl(H

H cxoonoe nOIlO'JICenue. D.JlH BblnOJlHeHHH 3TOii acanu Heo6xo,!!.HMO nOCTeJlHTb aa IIOJI qTO-HH6Y)l,b M5JrKOeonesao, CJlO>KeHHoe nOJIOTeHue. Cfl.l(bTe aa corxyrue HOnr, KaK noxaaaao ua pMC. 15. Ilpaxare nOJlO}J{eHHe, 8 xaROM BN HaXOll.HJJHCh nepen BbrnOJlHeHHeM cynraaaspaca. Hbl. D.wwHTe HOpMaJlhHO . .9-r0 HCXO.ll.HOe nOJlO:>!l:.eHHe .n;JI.fI Bh100JlHeHHfI MaH.n;YRacaHbl.

BTanbt 8btnOAneftuJI. 1. Ilepexecrare TJDKeeTb rena n 60JIbllIeli xepe aa npaBYIO aory. Eho n03BOJIHT BaM asr.n;SHHYTb aesyro Hory as-non JleaOH 51rO.ll.HUbl.

2. 3aTeM nepeaecars Tfl}J{eCTb rena na JIeBYIO HOrY II BhI,!I.BHHbTe npaayio aery as-non npasoa sronanu. Teneps BbI CHll.HTe aa nOJlY, a saura npasaa corHYTa5J nora Hax0-!lHlTeH C npaaos cropoaa TYJlOBHma, a JIeBaH - c JleBOH. nOJIO>KBTe JIa,!l.OHH na non AJiH y.n;epm:aHHH TH>KeeTH rena, ECJlM .9Ta noaa Bb13h1BaeT 60Jlb, He nepexoll.HTe K CJle.ll.YlOUJ.HM sranax, ECJlH Bbl He acnsrraaaere 3aTpYAHeHHH aa 3TOH CTa.n;HH, rrpHcTynal'iTe K BblIlOJIHeHHIO CJl'e,!I,ylOmero3Tana.

3. Onapaaes PYKaMH 0 non H qaCTHqHO YJl..ep2KI'IBaH THJKecTh TeJIa ua pyxax, pa3J1.BHHhTe I(QJIeHH. IlepeaecTHTe aenoe xoaeao BJleao, a npasoe - anpaso. IlblTail:recs pa3.llBHHYTb HX KaK MO>KHO 60JIbIl1e.

97

PRe. 43. MaHAYkaC9!13

4. Pa3,l1.BHHYB KO~eHM, oCTaBaHTeCb B ra KOM rrOJIOLKeH IHi H C,lI.eJlaHTe caeayroutee: rrepeMecTHTe JIa,ll.OHH na O,ll.HOHMeHHbIe KOnea H. lleplKHTe TyJlOaauie BbIIIpsrMJleHHblM (pHC. 43). CMoTpHTe snepen. D.bllUHTe HOpMaJlbHO. OCTaBaHrecs B Ta KOM []OJIO}KeHHH B rexenae 12 c.

5. Ilocne coxpaue~[IUI nossr B Te4eHlIe Heo6xo,ll.HMOrO apeMeHH sepuarecs B no-

~O)KeHHe CH,lI.R cne-

Jl.YlOllI.HM o6pa30M:

nOJlO}KHTe JlaAOHH aa non Ii CHAbTe ua KOJleHH. 3aTeM BhlTJlHHTe nua-raae O,ll.HY nory snepen nporaraaas ee non 6e'!!'poM, 3aTeM .!!,pyrylO aory. CHAbTe y)l.06HO Ii paccnarierecs. Ilocne ornsrxa B reseaae 6-8 C nOBTopHTe acany HeCKOJlbKO pas, asmonHJl5I nOCJJeAOSaTeJIbHO ace STanN.

E~eaHe8Hbte SaHRTUR.. B reseaae I-A He.!!,enH )l.eJIaHre acany 2 paaa B AeHb. Ilocreneaao YBeJJH%Te 'IRCnO ee l1oBTopeHHK AO 4 pa3 B .1I.eHb.

flOIW~UTeAbH.Oe aeitcT8lle. an acaHa - 9cpcpeKTHBHoe cpeJl.CTBO, YMeHbwaloru,ee OTJIom:eHHe }KHpa B o6J1aCTH 6e,ll.ep, 5lrO)l.HU, JKHBOTa. AKTHBHo B03,l1.eikTByeT aa MbllUUbI H aepau HH}KHeK qaCTH TeJIa.

Acaaa OKa3bIBaeT npyrae nOJIO}KHTenbHble BJIHHHHH.

OHa rpenapyet see CYCTaBbI HIUKHeR 'laCTH TeJIa, YCHJIHBaeT IIOTeHII.HIO, rcopparapyer napymeaaa penponyxTHBBOR CHCTeMbI, Jle'IHT reuoppoa, YJlY'llUaeT nmnesapease. IIocJIe aenp0.LI.OmKHTeJIbHblX -rpeHHpOBOK acaay MoryT BblnOJlHHTb see lKenaIOm,He.

DpaBHJIbHOe nHTaHHe 3a8TpaK. (7-9 It)

1. ¢PYKTOBblH COK - 1 xamxa JilOooro CPPYKTOBOrO COKa {srOJIO'IHOrO, aneJIbCHHOBOI'O, aaanacoaoro).

98

2. CBe)KFle CPPY){Tbl- I a6JIol{o, HJIH 1 ryaaa, HJHI 1 6aHaH, HJIH 2 nepcaxa.

3. Ilpopoemae sepaa (ropox) - 1/4 qaWIUI.

4. nlUeHHQHblH xJIe6 FlJIH cyxapa - 2 xycouka, HJIH xyxypysnue xnonas, HJlH OBCHHaH xaura, HJJH nWeHHqHafI .lI.aJlb51 C MOJIOKOM H caxapox.

5. 5lHUO - 1 (sapeaoe, nauror H~H HHqHHua - 110

BKYey)

5. LJati HJlH Kocpe - I saurxa.

BTOpOU 3a8TpaK. (12-14 Il) U o6e8 (18-20 'l)

1. Caaar 1:13 nOMH)l.OpOB, orypnoa, pennca, CaJJaTa~eTTYKa, MopKoaH. H up. C COJIblO, nepnex Ii COKOM JiHMOHa HJJH CaJlaTHOH npanpaaox - 1 xaurxa.

2. Cyn JlI060H - ~ xauraa.

3.Pl1c, xJIeo HJJH. I1WeHHtIHaH neneurxa (4anaTII). 4, CaK (aenens}.

5. 3eneHbie oecma (Jllo6hle).

6. Crpysxosue OBOUl.H (MaHr, Macyp, 'IaHa H np.).

flpjl;lreqaRUit. He."ereUplf2Hllbl I>IOrYT CbeeTh Ilbl6y. HilI! "eqeHb, IIlTH lTro(h.,e n POJ\YKTb' MOpR. YIIOTpeOJIeHIlJl MRca. nruuu CJlC.D.YCT H3<'iersTb B re-,eH'''' Hec.KO"'bKHX MeClIl.leB. eCJIII 803MOlKUO. Ta"lIe OrpaJlII'leHIlIi 8 .D.HeTe

110MOl"YT IIsiSSBIJTbCII or OlKllpeHllll.

flOAaH.UK, (15-17 It)

I. CBeJ){l1e CPPYf<Tbl, JII00ble - 1-2 KYCO'H<a.

2. Kpesepa - HeCKOJlbKO WTyK, HJlI1 6nlO.!!,o 113 MeJlKOrO rOpOWKa (q8HHa. rxyrxaaa) - 1 saurxa, H~H cyiueaue opexa (CMeCb K3WblO, MI1H,lI.aml", cpHCTaweK neKaH, rpenaax opexoa) - 1/4 CTaKaHa,

3. qat'! HJIH Kocpe - I samxa (ecaa l:Ie06XO,ll.f1MO). KaK Y}Ke ynosraaanocs, B MeHiO YKa3bIBalOTCH JlHWb OJlIO,ll,a, xoropue pexouenayerca csecrs BO spexs 3aBTpaKB, sroporo aasrpaxa, nOJl)l.HHKa H o6e:na. Hasero He rOBopHTCH 0 MeTO,ll.e npHrOTOBneHHH DHII\H, npaannax ensr. A 6e3 co6n lO.LI.e HIUI 3THX >KH3HeHHOBB>KHbIX rrpaau.HnOB O,ll.HO TOJlbKO C06J1IOJl.eHHe ,nHeTbI He npnuecer seeJIaeMblX pe3YJIbTaToB. nFieTa 6Y.lI.eT 3cpcpeKTHBHo~i TOJlbKO B TOM cnyxae, eCJlH C06nlO,ll,aIOTCH caenyrourae npHHUHrrsr, MeTO.LI.bI FI npaaana npaeaa nama.

DpHHI1.Hnbl H npaaaaa npaexa nH~~i

1. Ilepasta II caMblM Ba>KHblfi npHHUMrI COC1'OBT B TOM, I!TO ecrs HY>KHO Me,nneHHO, rmarensao rrepezceaasaa H 113MeJJbtl851 IU1W.y .LI.O KOHCHCTeHUHH cxeranu.

2. BTOPOH lKH3ReHHOBa>KHblH npaauun CQCTOHT B TOM, IjTO nOCne,ll.HHM pas npHHHMaTb nmny cnenyer FIe n03}Ke ljeM sa 2 q ,lI.O OTXO,ll.a KO CHy.

99

3. Tperaa Ba>l<HeHWHH rrpasunn cJlenYlOmHi!: HI-mOrna He CbeAaTb oOJIee 85 % roro KOnFiltecTBa mrura. [<0- ropoe XOTeJIOCb ObI cseers.

4. H36eraTb rrptreaa >KHAKOCTH BO BpeMH ell.hl. BOAY MO>KHO nars TOJlbKO sepea 0,5 q nOCJIe eAhl. BbHlHBaTb 10-15 CTaKaHOB ChlPOH BOAb! B reseaae CYTOK.

5. He ynorpednars }KHPHOH, )KapeHofi H OCTPOH rCHU(H. I1CKJlIO'IHTb ocrpsre cneuaa, YKCYC, npanpaau H CJIaJl,OCTH. ,UJIH rrpHrOTOBJIeHHH nanis HCnOJlb30BaTb MHHHMaJIhHOe KOJIH'IeCTBO npanpaa.

6. OpHHHMaTb nanry TOJIbKO 4 pasa B CYTlUl: yTpOM - 3aBTpaK, B nOJIAeHb - sropon 3aBTpaK, nOCJTe nOJlYAHHnOJlAHHK H sevepox - ooen. H3fieraTb rrpaexa n1-flll.H B IHITepSaJIax Me>KAY OCHOB1{QH e,n.ml

Co"6JIIO,n;aH ynoMHHYTble rrI?JIHI.I)Ulb! H npaaaaa naraHHH H npaarnxyx onacaaasre acaau, Bbl AOObeTecb YMeHbweHHH MaCCbl TeJIa B cpennex na 3 xr B MeCHU.

7. nCl1XH4ECKHE PACCTPOHCTBA

Hapyuienae OCHXHtleCKOro pasnoaecaa HaOJIIO,n;ae'fCH rrpn qpe3MepHblx HanpflmeHHHx, Bbl3BaHHblX pa3J1HqHb1MH BHYTpeHRHMH HJlH BHelllHHMH cjlaKTopaMH. OHO conpoBOlK,n;aeTCfI cjlYHKUHOHaJlbHblM H paCCTpOHCTBa MIl, aa pYtneanex ncnxnsecxoa rapMOHHH, «oropue pa3BHBaK>TCfI r.1e.ll.JleHHO MJlH 6b1CTPO, 'ITO 3aBMCMT 01' HCXOAHoro COCT051HHH nCHXHKH. Y nnu, [IOJI,BepraK>lll.H.XC51 Jl,mlTeJlbHOe BpeMH ,n;ei%cTBHlO TpaSMMpYIOmHX cjlaKTopoB, B03HMKaeT aespacreana, Bbrpa}KeHHOCTb rrpOHSJleHHH KOTOPOH rrporropuaonansua CTeneHH nCHXHtleCKOl1 AHcrapMOHMM. B pe- 3YJlbTaTe 3TMX H3MeHeHllli MbICJlH, ,n;eiiCTBHH, MaHepbI nOBeAeHIUI H BHeWHFIH SHA qeJlOSeKa CTaHOBflTCH neanexBaTH blMM, np051BJlflIOTCfl pa3J1H'IHble npH3HaKH ueaopMaJIbHOCTH.

Taxne HapYllleHHH MorYT B03HflKaTh Y JlH!J, mofioro aospacra He3aBHCHMO 01' nona, COUHaJlbHO-9KOHOMRqeCxoro nOJlO2KeHH5I H MeCTa )KHTeJlhCTBa. TIPH JleqeHHH TaKHX 60JlbHbiX HeOOXOJl,MMO penrars 2 aanaxa: AOOHToCH KoppeKUHH H H3JIe'leHH51 rrcaxasecsoa 60Jle3HM H 2) oOeCneqHTb nOAJl,eplKaHHe OCHXHqeCKOrO 3J1,0POBMt. Peumrs aanaxa H3J1eqeHHfI H npQ(pHJlaKTHKH !ICRXHqeCKHX paccrpoacra MO>KHO C nOMOlll.bK> i%oroBCKOH: rrpasTHKH.

100

npHqHHbl ncxxusecxnx paccrposcra

4TOObl nOlUITb MeTo,n.IP.JeCKHe nonxonu HOfl-f I( JleqeHlllO nCMXRqeCKHX paccrpoacra, cnenyer KpaTI(O pacCMOTpeTb AX npHqHHbl. Bce cjlaKTopbI, B03J1,eflcTBYIOlll.He na nCHxHKy Kam:)l.OrOqeJlOBeKa, MOllmo pa3AeJlHTb Ha 3 rpyrmu: 1) npnponnue, 2) COllHaJibHble H 3) JlHqHOcrasre. JI.pyrHMH CJlOSaMH, npOOJleMbI, KOTOP hie Bb13bIBalOT uapyurerme nCHXRqeCKot\" rapMOHHH, nopo)l<AalOTCfI npl:lpOAOK, ofimeCTBOM liJlH caMHM IHIAHBHll.YYMOM H, cor JlaCHO Kanane, B <PHJlOCOcjlliH ca HKXbH 0603H a xarorca TepMHHaMH «A a B If K», «0 X a y r Ii K» H «a r r-.f H K».

I< npOOJIeM 8 M, CBH3a HHblM C BJlHflHFleM npflPO,n;HbiX ~aKTOpos, OTHOCHTCH CTHXHHHble 6e,n;CTBHfI, onaCHOCTb CTOJIKHOBeHIUl C .llHKHMH }IHIBOTHblMH !{ He06blqHbIMR npuPO,n;HblMH HBJleHMHMH.

K COUijaJlbHblM npOfiJleMaM Mory1' 6blTb OTHeCeHbI peJiHrH03Hble, 3THHQeCKHe, pacoaue, 3KOHOMH'-leCKHe, rrOJIHTI1q.eCKHe H T. A., a TaK>H:e paSJ1HqHble npofiJler-.fbl, CBHaaaaste C orrpeneneuauan npHBb[tlKaMH, nOBeAeHHeM, 06pa30M }1<H3HH II T. A., npHHl'ITbIMH B onpeJl,eJleHHOM 00- ruecrae. TaKa51 .>Ke Macca npOOJIeM CBf13aHa C JlHqHOCTbJO nenoaexa, C ero y6e)K,n;eHHHMH, sepOBaHHlIMH, !33rJlflAaMH, rrpnauxsa MM, M anepax H, a T3K)J{e p a3JTHqHbIMH ero tlYBcTBaMM, TaKHMH, KaK 3aBHCTb, xecra, JllOOOBb, Ha,n.e)JUl..a, npI1BH3aHHocTH, HeHaBHCTb. J1 lOAH Jl106oro 06- ruecrna - HH,n;ycTpHaJIbHOrO, arpapnoro, nJleMeHHoro HJlH nepsoriurnoro - B oOJlbllJefl Iimr MeHbllleH xep e CTaJII<HBaJiHCb C pa3JIH'lHbIMH np05neMaMH, nopO}Kll.8eMbIMH ynoMHHYTblMB cjlaKTopaMH, ra« }f{e KaK H Mbl e)J{eJl,HeBAO CTaJIKHBaeMCfI C HHMH. Xora CYTb H cjl0pMa np06J1eM tleJlOBeKa H3MeHHJIHCb B CBH3H C H3MeHeHHeM COu~aJTbHbIX YCJlOBHH, HO B OCHOBHOM OHM OCTaJIHCb npe:>KHHMH. B STOM KOHTeKCTe HHTepeCHO HanOMHHTb, tlTO AYMaJiH 06 9THX np06J1eMaX paHHue yqHTeJIfi HorR Ii Kag npe,n.narana HX paapeunrrs.

K qHCJJY HCCJIe,n.oBaTeJle~, 'lhJi pa60Thl CT3J11:1 ¢YH,naMeHTaJlbHblMH B CHCTeMe B.OrH, OTHOCHTCH KanHJ!3. n03- TOMy npescne ncero otiparnxcs K ero MblCJlflM lID 9TOMY nOBOAY·

K.aOHJIa (7 B . .n.o H. 3.) - aBTOp <pHJIOCOcjlHH C::IHKXbH.

COrJlaCHO Karnoie, OTBen! na nee OCHOBHble sonpOCbI qeJlOSeqeCKOrO 6blTHH MO>KHO nonysars, snaaes HCTHHHblM 3HaHHeM (c a M b 51 K ll. m H a H a). ITpJi OTCYTCTBHH HCTHHHoro 3HaHHH pa3JIH'IHble HerrpHBbIIIHble H HCKJlK>lfH· reasnsre S03.n.e1icTBI-H1 BbI3b1B8IOT ne<!aJlb (1I. y K X y). Ec-

101

JlH 4enOBeK pa3BHBaHCh, npuocperaer RCTHHHbIe 3HaHIHI o Il y p y m e (ce6e) H I1paKpHTfI (npaponeL'rorna 'Ipe3BhI'IaHHble B03JJ.eHCTBHSI H npH'IHHbl, 06YCJIOBJIeHHbIe JII06b1M Fl3 rpex rpaxropoa, He Bbl3hIBaIOT lI.YKXH. 3TO npennoaaraer npexsne scero HaJIH'IHe HaY'IHbIX 3HaHHM o rpex rynax - pazosac, raaac H carrna - H a scex TaT B a x (3JIeMeHTax). npaKTHKH, a raioice 0 CTpoeHIHI, CPYHKll.HH H B3aHMOCBH3H 01ll.YllI.eHHM opr anon 'IYBCTB, opraHOB ,ll,eMCTBIHI, YMa, HHTeJlJIeKTa Ii Bcefl ll;eJIOCTHOCTIi HHJJ.HBHJJ.YYMa (ITYPYWM). Korna 'IeJIOBeK YCBOHT see 9TH 3HaHIHI, OH CMOLKeT npeOJJ.OJIeBaTb 60JIb, nOJJ.JJ.epLKHsaTb IlCHXH'IeCKOe paBHOBeCHe, ,ll,OCTHrHeT 6JIa)KeHCTBa, cnacTb5l, OBJIaAeeT HCKYCCTBOM >KR3HM.

Ho ¢lIUIOCOCPH5l caHKXbR He AaeT npaKTH'IeCKHX peKOMeH,ll,aJJ,HM AJI~ AOCTH}J<eHHfI srax IJ,eJIeH. He06xOAHM8 u,eJIOCTHaR CRcTeMa, 'lT06bI 'leJlOBeK Mor YCBOHTb TO, 'ITO OTKPbIJl KanHJI8, H OBJIaJJ.eTb HM. TaKa51 CHCTeMa H3JIOxceaa B «J:10ra-CYTpe» IT8TaHlI.)!{aJiH. Ba)f{HO nOIUlTb, 'ITO CTpeMIMCfI nepenars HaM Ilaraunacanu.

«Aora-CYTpa» n ar a H)l,)K a JII.f

«ITora-CYTpa» rIaTaHJJ.)K8J1H (3 B. JJ.O H. 3.) - no TpaKTaT 0 MeTO)l,aX ,LlOCTFDKeHHf! ueJIH, CCPOPMYJIl1pOBaHHOH KamIJIOH Ii cyllI.eCTBeHHO .ll,OIIOJIHeHHOH aSTopOM. KaIIIiJIa oopamaa OCHOBHoe BHHMaHHe na He06xo,ll,HMOCTb OBJIall.eHHfI 3HaHFIeM - ,lI)KaHOH, B 'leM ynacrsyer TOJIbKO yM. CHCTeM3 HorM na1'a)J)KaJIH aarparaaaer Ii yM, H TeJIO. B 3TOM naaue Ilypyrna naTaH,D.2I{aJIH ,D.OJlx<eH OJJ.IWBpeMeHRO H OBJIaAeBaTb HCTHRHblM 3HaHHeM - ca'MpflK ,D.>KHaHofi, H rrpaxraxcsan, Hory, tITo6bI ,lJ;OCTH'lb COBepweHCTna KaK TeJIa, TaK H nCHXHKH. TaKHM 06paSOM, JIHlUb nyTeM CO'leTaHIU! 3HaHHfI H npaxrnsu tIeJIOBeK cxoxcer He TOJIbKO ,lJ;OCTHtIb cosepurensoro 3AOPOBbfl, HO H nOAJJ.ep· >KHBarb rapMOHI'lIO Me)!(.ll,y nCHXHKOH H TeJIOM, TO ecrs CIiICTeMa Hora ITaTaS,D.LKaJIH B 60JIbll1efi Mepe OTBetIaeT na aauia BOIlPOCbI, {IeM cpHJJOcocpml caHKXb51 KaIIHJIbI.

CHCTeMa I1araH,IJ;}KaJ1H 8KJIIO'laer H 3HaHHf!, H .ll,eikTBH5I. 31'0 MerOA ,lJ;BHLKeHHfI no cryneaax, xoropue Be,lJ;YT K ,lJ;OCTHLKeHHIO >KeJIaHROfi ueJIH aa cpH3HQeCROM H ncaxaseCKOM ypOBHSlX. 3nfx cryneaes scero 8. OHII onacanu RH>Ke, HX CMblCJJ H anaxenae cJIe,D.YIOllI.He: 51 M a - KOHTpOJIb H .ll,HCIlHnJIHH3, H H 51 M a - npaaana, MeTOJJ.hI H npHHll.HIIbI, a C a Ii hI - noaa TeJIa, n p a H a f! M bl - ynpa)!{HeHHf! C B03JJ.YXOM, n p a r b H X a p a - Hs6eraHHe He)f{SJIaTeJIbHblX ~eMCTaHH, TO ecrs 110HHMa!Hle roro, xasae JJ.eHCTBH}l

102

rrpasansasr, ,IJ; x a p a H a - KOHJJ,eHTpaUHfI, .11. x H a H a ~ Me,lJ;HTaIl.HH H c a x a .u x H - coaepuaxae.

TIOCKOJIbKY 9TH 8 crynesea He COBceM llOJlHO ocneuieRbi B dIora-cYTpe», He06xoJJ.HMO OCTaHOBHTbCfI H8 9TOM sonpoce. lim! npH6JIH}KeH~1R CHCTeMbl K aurepecaa npaxTHKylOllI,HX aTH crynenu I103J:Ke 6blJ1H crpynnupoaaaa B BH.n,e P8SJIH'lHhlX pa3HoBHJJ.HocTeFI HorM, Ka)f{JJ.8fl 113 KOTOp ax COOTBeTcTByeT onpeneaeanouy xapaxrepy H cyniuoCTH. Tarotx paaaoaanxocrea HOrM, BKJIIO'laIOlU,HX see 3TH cTyneHH,- 4.

)l.mH8Ha Hora - BKJIIO'laeT HMy, HH51My H HBJIReTC51 nYTeM OBJIa,D.eHHf! HCTHHHblMH 3HaHIHIMH.

Xarxaaora - BKJIlOqaeT acanu H npaaaxxsr H )]BJIHeTCR nYTeM cjHI3HtJeCKoro COBepweHCTBOBaHHH.

Kapxaaor a - BKJIIO'IaeT nparsaxapy H HBJIReTCfI nyreM .u.e~kTBHR.

PaJJ.LKa Hora - BK.IJIOtJaeTJJ.xapaHY, AXHaHY, casianxa H HBJIHeTCR IIyreM KOHu,eHTpaUHH FI Me.u.HTaIl.HH.

npaKTH1JeCKOe npuaeneaae AorH

He06xo,LlHMO cpasy .me OTMeTHTb, tiTO He see BH,ll,bl TICHXH'l.eCKHX aapyiuexaa xoryr 6blTb H3JletIeHbi C IlOMOlI.J.bJO HorH. Oripauraex aa 9TO ocorioe BHHMaHHe, IIOTOMY tITO He06xoJJ.HMbIM Tpe60BaHHeM K TeM, KTO cotiapaerca 3aHHMaTbCH HorOH, f1BJlHerC51 HaJIHtJHe y HHX cnocoriaoCTeM ,ll,JIH YCBoeHHR ee npHHIJ,HIlO.B, MeTO,lJ;OB,. nOnO>KeHHH H cpH3HtIeCKOH nO,D.rOTOBIU', ,D.OCTaTOqHOfi AJI51 BhlIlOJ1ReHH5I rrpOCTeHll1HX ynpa}KHeHHH. ECJIH HMeeTCfl HeCOOTBeTCTBH.e aTHM OCHOBHblM Tpe60B8HHflM, KaC8IOlll.HMC51 cpH3HtJeCKoro H nCHXH'leCKOrO COCTOHIHHI, 1'pY,lJ;HO O}KH,IJ;aTh nOJIO>KHTeJIbHOrO 9q>cpeKTa OT 3aHf!THH HoroH. C Y'l.eTOM C06J1IOneaaa 3THX YCJIOBHH MbI paCCMOTpHM npouecc JIe'leHHf! Hera sranst, PeKOMeH.u.aUflH no neseaaio OCHOBaHbI ua HailleM ODWTe KoppeKUHH H JIe'l.eHHSI pa3JIHQHbU nCHXHqeCKHx aapynreaaa, HaKOIIJIeHHOM B HHJJ.Hl'kKOM BHCTHTYTe Hore B Ilarae,

!1.~H.aH.a aoea U xapsu: aoea

JIBuaM, crpaaatourax nCHXHtJeCKHMH paCCTpOHCTBaMH, peKOMeHJ1,yeTcH n03H8KOMBTbCf! C OCHOBHblMH IlOJIOLKeHHSlMH ,lJ;2I{HaHa HorA H. xap aa HorB. 06e 3TH noncacrexu BarB CBf!38Hhl C OBJIa.u.eHHeM HCTHHHbIMH SHaHB5IMH (caMbHK JJ.>KHaHoH) Ii HaYKOH ,lJ;eHCTBHH (C8TKapbHBan). 3TH no,n.CHCTeMbI npennoaaraior 3HaHHe onpeneneaaax OCHOBOnOJIaraIOlI.J.HX KOHn.enll;HH, TeopHH, npHHll;HIIOB B IIOJlO:m.eHHH, KacaIO_ID.HXCH JlFl1'lROCTH, 06lI.J.eCTBa F1 npHpOJJ.b1.

3HaHHe ax nOMO)KeT 'leJlOBeKY nOHHTb "PH'lHHbl, CSH3M, OueHHTb C06bITHH B onpeneaenuoa cHTyaIJ,HH H OC03HaTb, KaKHe lleHCTBHSl HBJISIIOTCR IlpaBHJlbHblMH )l}lR llOCTH)[{eHH5I 2KeJIaeMOro pe3YJIbTaTa. B 3TOM anasenue 3THX J],ByX nOllCHCTeM 110rH. 11x cnenyer H3Y'laTb, OAHOBpeMeHHO aaHHMaHCb xarxa HoroM.

y"a3anUJl. nJHl llOCTH)KeHHH MaKCHMaJIhHOro 3<p<peKra or 3aHHTHH HoroH BaiKHO, [{T06hI 33HHMaloIURHcR noHHMaJl npHHUHIlbI HoroBcKoM opaKTBKH. OHM H3J10iKeHbI KpaTKO S r JI. 1. JIHua, crpanaiouiae nCHXH'leCKHMH pacCTpOHCTsaMH, llomKHbl npa tlTeHHH rn. 1 o6paTHTh oco6oe BHHMaHHe aa cneayiourae nonpaaaensi: reparrearasecaaa Hora, npaauanu aoroecxoa npaKTIiKH, IlpaBIiJIbHOe DRTaHRe, KYTIaHHe H onameaae,

DpaBHJlbHOe noaaaaaae Ii YCBoeHHe ynoM5IHYTblX CBe)1.eHHH 6Y)1.eT CrIOC06CTBoBaTb )1.0CTHiKeHHIO IlOJlOiKHTeJlbaoro 3<p<peKTa OT 3aHHTliH KoroM.

YCBOHB 3HaHHSI, H3J10iKeHHble B rvr. 1, MOiKHO IlPHCTY[laTb K 3aHHtlHIM xarxa HoraM, IlOCJIe)l..OSaTeJIbHO OCBaHBa51 ee, KaK 910 OIlHcaHO HIDKe.

XaTXa uoea

Xarxa Hora BKJlIOqaeT npanaaxu, acaau, 6aHAXH Ii My.nPbI. JIFlIJ,aM c nClIXH"IeCKHMH paCCTpOHCTBaMFI pexoMeHllyeTcSI BHaCJaJle BbIllOJlI-!51Tb TOJlbKO aexoropue 113 aTHX yupaacseaus. Ilocne HOpMaJlH3aURH ilCHXHqeCKOfO COCTOHHHR OHH MoryT OCBOHTb H ApyT'FIe ynpaiKHeHRH xarxa HorH no CBoeMY Bbl60py H }KenaHHIO. Ho HaqaTb 3aH5ITHSI peKoMeHAyeTCH C BbUIOJlHeHH51 cnenyiomax OCHOBlibIX ynpaiKHelIllH.

AorOBCKoe lIe'leHHe

1- Jl He8eAJl

Cneayer ua tIaTb C SblnOJIHeHH.fl YlllKaHH npaH3HMbI B noaoacenaa JIeiKa. 9-ra npaaaaaa JIefKOBblIlOJlHHMa, H ee MOiKeT npaxrasoears KaiK)1.bIH. MeTo,n; BhInOnHeHHR y)1.)KaHH s nOJlOiKeHHH JleJKa OOKcaH B rn, 4.

Ee cneayer D.enaTb TOJlbKO 5 paa B neas. Ilocae BbIrIOJIHeHHH y,niKaH.H 5 pas caenyer caeaars cypaaaaaacsapacaay H YTTaHTIa.ll.aCaHY - no 4 paaa KaiK.ll.YlO. He noaropaare acaau GOJlee 4 paa, MeTOD. BblIlOJlHeHH51 cYpaaaaxacxapacaau onncaa B rn. 3, YTTaHIlaAacaHbI - B rJI. 2.

Ilocae BblIlOJIHeHHK raxoro KOMnJIeKCa, COCTOHll~ero ]{3 3 ynpaiKHeHHH, CJIeAyeT OTD.OXSYTb B caaacaae HJIK npccTO JleiKa aa cnaae B reneaae 5 MHfl, AbixaHl1e npa 3TOM HOpMaJIbHoe.

2-R U 3-R He8eAu

B resease 2-M neaena, spoae BbiIDeyrrOMHHYTblX, BblnOJlH5IlOTCSI raasce caenyiomae acausi: nauraaorranacana (CM. rJl. 2), 6XYiKaHracaH (CM. rn. 2), rpaxoaacaaa (CM. rJI. 5). Ilocae BblTIOJ1HeHlHI scex aTRX acau H YKa3aHHoH ssnue npanaavu cnenyer OTllOXHYTb B casacaae (CM. rn. 2) B renenae 10-15 MflH.

4-Jl ne8eAJI.

B resexne 4-ii He.ll.eJIH B KOMUJ:eKC nOCTeneHHO BKJIIOqalOTCH HJIH ace nepe=acaeanue HIUKe acausr, HJ1H ronsxo re, xoropsre 3aHHMalOITI.HiicR MOiKeT BbInOJIHHTb: capaanracaaa (CM. rJI. 4), xarcnacana (CM. rJI, 4), nxanypacaua (CM. rn. 3) I xaaacaua (CM. HHiKe).

XAJ1ACAHA - n03A nJ1YfA

Xanacaaa - O)1.Ha H3 JIyqllIHX acaa xarxa HorR. OHa OKa3b1BaeT YHHl{aJlbHoe, npesocxonaoe llei'lcTBHe, 6J1aronaps KOTOPOMY 3aHHMaeT ocotioe MecTO cpens scex acaa, 3Ta acaaa MO>KeT BbIllonHSlThC51 )1.ByMSI cnocoeaaa. XOTH OARH fl3 HHX nerse, 'leM npyros. 06a 06J1aAaIOT nO'lTH OJ],HHaKOBhlM Aei!rcTBHeM. DOCKOJlbKY 3TO OCJeHb uemraa acaaa, MeTO.ll.Rl{8 HCnOJIHeHlHI oeonx BapHaHToB 6YlleT O[lHCaHa H pa3b51CHeHa ornensuo, BH84aJIe OrIRWeM 60- nee JlerKH.II aapnanr xanacaau.

Bapaanr 1

Hcxoiinoe nososcenue. J1l1rTe na CTIl:iHy. BblTHHHTe reJID, llOJlHOCThlO pacupaanrecs. COe.ll.HHI'ITe nansuu nor Ii nSlTKH BMeCTe. I10JIOiKHTe JIallOHM na ITOJI no 601{aM TyJIOBHllI,a, P51)1.0M C HRM. BbITSlHBTe ureio Ii r0J10By. HeXO)1.HOe nOJJOiKeHue raxoe }I{e, KaK rrpn Bbll10JIHeHRH YT' rarmanacanu. Teneps BbJ rOTOBbJ K BblOOJlHeHR10 acansr.

Brans: 8btnOAHeHUJl. 1. BbIT51HHTe HOfIl FI uanparare HX. DaJlbnbl nor TaK}Ke J],OJliKHhl 6hlTh BbITSlHYTbl B Hanpaanenna, npoTHBOnOJlOiKHOM rOJIOBe. Teneps, ansrxarr, Ha'lHHTe ollHoRpeMeHHo nO)1.HHMaTb 06e HorH BBepx )1.0 rex nop, noxa OHH He nepeMeCTHTCH B eepraxansuoe noJlO>KeHHe. BJJ.b1XaHHe H nOJJ.HHMaHHe sor BbillOJIHHlOTCSI CHHXpOHHO . .na.ll.OHH npn 3TOM rro-npesorevy Jle)KaT ua nOJIy.

2. Koma xora 0YAYT B aepraxaasucx llOJIO>KeHHH, Ha'lHJiTe BbIAbIX8Tb, omroapeaenno onycxas HorH aa roJlOBy. Ilonurarlrecs I{QCHYTbCSI HoraMH nOJ1a aa T8KOM paCCT051HHH OT rOJIOBbI, no xoroporo llOTRHYTCH nam.tru liar. Onycaakre BblTHHYTble noru HaCTOJlbl{O HH3RO, aa-

105

104

PRe. 44. Xanacaaa (o6ner'!eHHblH aapaaar)

CKOJlbKO no ,1J,n51 sac B03MOLKHO. Ocraaafrrecs B nOJIO.>KefUUI, xoropoe OCTaeTC.H .IlJI5I aac YCToallHBbIM. Ilocae OKOH'laHHH asrnoxa nsnunre HOpMaJIbBO B reseaae scero apeMeRR coxpaaeaaa nosu. BbI, TaKHM 06pa30M, HaXOll.HTeCb B nose, R306pa.>KeHHOA H3 pRC. 44. Ocraaanrecs B rasoa nose B resenae 8-10 c. 3T0 H ecrs noaa rrnyra.

npUMettaH.Ue. BblllOJJH5IH BTOPOH sran acaasi, Hom Yll.ep.>KHSaffTe HanpH.>KeHRbIMH, He cm6aiiTe ax B KOJIeH5IX. Ilansua aor BblTf[ HYTbI Ii oopameasr K nOJlY HJJH xacarorC5I ero. JIa)J.OHH JJe}KaT aa nOJlY, nnesa H npennaeass ssrT51HYTbl R aanpascenu.

3. Tlocne rrpe6b1BaHIHI B nose B renenae 10 C BepHHrecs B HCXO,1J,HOe nOJIOmeHHe. KOHTPOJlRpyihe npouecc onycxaaas nor. Pa3rH6aFiTe cnHHY, onycxaarecs na rrOJI caaraaerp aa caHTHMeTpoM. Ba.>KHO BepHYTbC5I B HCXO.llHoe nOJIO.>KeHae nocreneano, Me,!vreRHO R nJlaBHO. B rexeHH.e sroro srana onycxaexue nora JlOJI>KHbI 6bITb BbIT51- HYTbI R uanpaacenu, KaK KOlIb5I. Ilocae 'foro KaK ll51TKH onYCTfITCH aa nOJJ, paCCJJa6bTeCb. Bsr sasepuraaa O)J.liH UHKJJ xanacaua. OCTaBaHTeCb paCCJJa6JIeHRblM B rexenae 6-8 c. 3aTeM nouaraarecs aHaJIOrHtIHblM o6pa30M noBTOPHTb ynpaxcneuae HeCKOJIbKO paa.

Oepasusenus« BHatIaJJe c)J.eJIal1Te acaay 2 paaa, Docreneuno )!,OBe)l.HTe I.JHCJIO nearopeuus MaKcHMYM .IlO 4. BrrOJIHe ,UOCTaTO'lHO peryJI5IpHO BbInOJIH51Tb acany 2-3 paaa.

BapHaHT 2

11 cxoiinoe nonoocenue npn BblIIOJJHeHHIi aapnanra ?

XaJIaCaHb! raxoe me, KaK npa BblnOJIHeHHH napaaara 1.

3ranbt 8btnOJl.HeH.UR. 1. B.D.bIXaH, nO.llHHMHTe oGe napanneasuste BblTHHYTble PYKH aaepx, Ilepexecrnre HX sa rOJlOBY H nOJIOmHTe TblJIbHble nosepxnocra .1la,1J,OHeH rrapaJIJJeJIbHb!X PYK aa nOJI. CFlHXPOHH3HpYMTe B,1J,OX H nO)l.HH-

106

Puc. 45. Xanaeana

MaHHe PYK TaKIiM 06pa30M, tITOObl K MOMeHTY, xorna PYKH KOCHYTCSI nOJIa, BbI npononscana BAbrxaTh, a xorna PY](H 0YJlYT na nOJIY, .D.eJIaJIR BbI)!,OX.

2. Ilocne OKOHQaHH.H Bbl.llOXa Ha'lHHTe B)l.hlXaTb, O.D.HOspesenxo nO.llHHMaH 06e nora aaepx. Bnuxas, nepeuecTHTe ofie aora B BepTHKaJIbHOe n011O.>KeHHe.

Kor)J.a HorR 0Y.IlYT HaXO)!,HTbC51 B BepTHKaJIbHOM noJJO.>KeHlHI, Ha'lHHTe Bb()J,blxaTh, onuoapeueaao onYCKaSI HOrn na nOJI sa rOJJOBY H sa nansusr BblTflHYTblX PYK. fIOJIO}l{FlTe IIaJIbl\hl uor ua no,n. ECJIH BbI He MO.>KeTe KOCHYTbC.H naJJblJ,aMFi nOJJa, BbIT51HHTe rransnu H onycrare RX KaK MO.>KHO ,ll.aJIhWe H HH .. }l{e. Ilocae OKOH'laHHSI ssrnoxa .IlbIWHTe HOpMaJIbHO, He 3aAep}l{HBaiiTe JlblxaHHH. fIOnbITaH:recs AblwaTb HOpMaJIbHO, oopaniaare sa 9TO BHHMaHHe H npuaarasre ,UJI5I sroro YCHJlJ.lH. Ocrasasrecs B I10JJo}J{eHtlH, xoropoe ,1J,JUl sac nocrynuo. Ha 9TOM srane otiparare BHHMaHHe na CJJe.u.YIOIIl.l1e MOMeHThl: CJJe)!,FiTe aa TeM, '1TO- 6bI nora 6blJrH BblT51HYTbl H aanpxxceasr, KaK KOIIbH. IlansUbI ,UOJIlKHbI 6hlTb BbITflIiyTh! H KaCaThC51 nona flJIH Haxo.nHTbC51 KaK MO.>KHO 6JIH.>Ke I{ HeMY. PYKIi )!'OJIR{Hbl pacnOJIaraTbCH rrapaJIJJeJlhHO. ECJlH Bce 9TH Tpe60saHH5I C06JIIO)J.eHbl, Bbl BblllOJIHHJIH coaepureaaua BapHaHT Il03bl rrnyra (pac. 45). Ocraaaarecs B TaKOM nO.1l0.>KeHHli 10 c.

3. TIocJIe npetiuaaaaa B nose nnyra B TeqeHHe OKOJIO 10 c sepnarecs rrOCTeneHHO B HCXO,!l.HOe nOJJOmeHHe, KOHTpOJIHpySI ce6R cnenyionmx o6pa30M. Ilponecc aoaapameHHH B HCXOAHoe nOJIO.>KeHHe HMeeT raxoe )Ke Ba.>KHOe 3Haxenae, KaK a caaa noaa, OH )!,OJJMeH npOHCX0ll.HTb MeAJIeHHO H nJIaBHO. Bnasane aa nOJI onycaaiorca rrJIe'lH, 3aTeM JIOrraTKH, 3aTeM cnana, 3aTeM HrO,UHUbJ, 6 enp a, KOJIeHM R, aaxoueu, nHTKH. Ilocrapasrecs pacxpyxaaaraca caHTHMeTp aa cauruxerpov.

107

ITPH ::nOM PYKH ocratorca aa rOJIoBoh. Boaapatuaiorcn B HCXO)l.Hoe nOJIOJKeHHe TOJIbKO aoru. Pacapyxaaaerca TYJlOBHUJ.e H nHTl<H onYCKalOTCH aa nOJI. H TOJIbKO nOCJIe roro KaK IIHTKH KOCHYTCH nOJIa, nOJJ,HHMHTe 06e pyxs ssepx H onycrare ax na non BAOJIb TYJIOBHma, nOJIO)IUIB Jla,!l.OHHMH aa nOJI. Bbl aasepumna OAHH UHKJl coaepureuuoro sapaaura n03bI nnyra. Teneps paccnaris-rece, OCBO- 60AHTe ace TeJlO. IT06YAbTe B pacCJla6JleHHOM COCT051Hl1H 6-8 c. 3aTeM cnenasre acaay eiue HeC!(OJlbl<O pas, noCJleA06aTeJlbHO BbHlOJlHflH see sranu.

Oepanusenue. B l-M AeHb CAeJlaHTe acauy 1 pa3. TIoCTeneHHO B resense HeCKOJlblmX AHeH AOBeArlTe 'IHCJIO nOBTopeHHM no 4. He noaropaare ee 60JIee 4 paa ..

Ilonoucure aonoe iieticreue. TIo3a nnyra 5lBJIHeTCSl oco- 60 ueHHoH. COrJlaCHO TeOpeTH'IeCKOH Hore, ara aC3Ha YHllKaJIbHa no ee BJlIHIHHlO aa nOJlOBYro C!1JIy. OHa CTHMYJIHpyeT, saeprusapyer H YKpenJIHeT nOJIOBbie LKeJle3bI 11 YBeJll1tJHBaeT HX np0I13BO.!1.HTeJIbHOCTh, CHJlY, }l{H3HeCnoC06HOCTb. IT03TOMY OHa oxaausaer Jle'le6HOe H xopparapytouiee BJlHRHHe npa oCJla6.neliIHf IPYHKll.H~ nOJlOBblX )KeJle3. 3To 06YCJlOBnl1Baer ee JIe'le6HOe )l.eHCTBHe npa HMnoTeHUHH, IPPHrMAHOCTH H HeAOCTaTO'lHOH rrOJIOBOB axTHBHOCTH.

113BecTHbl H APynie npesocxonnae nOJlO)f{HTeJlbHhre 9CPIPeKTbI 9TOB" acaau, Ona rpeaapyer Ka)K,lI,blH caHTHMeTp cnaasr, HOpMaJIH3yeT COCTORHHe acero n03BOHO'lHH.Ka H YCTpaHHeT 60Jlb, suaaauayio era 3a60JIeBaHIieM. B03- .a.eHcTBHe 9TOH acaau aa r1l6KOCTb n03BOHO'lHHKa npeBOCXOAHT AeHcTBHe ncex OCTaJIbHblX acan.

[103a nayra oneas 94141eKTHBHa npa H36bITO'lHOH Macce TeJIa. Ona cnocoocrsyer YMeHhllleHllro MaCChI rena, He OCJla6JIHSl npa 3TOM oprauaax. Cnocoticrayer BOCCTaHOBneaaro nponopuaa rena, YMeHblllaeT 06'beM TaJlHH nYTeM CTHMYJlSllUut ¢YHK1J.HH rrameaaparensuof cHcTeMbI, YAa-

JIeHHH 2KHpa H aKTHBfl3aUHH HepBHOH CHCTeMbI. •

Oneas IIOJlO2KHTeJlbHO B.1JllHer ua TKa HII JlflUeBOI1 06- JlaCTH. BJIarOAapH ycaaeaaro spoaooepameaas Ii ueirrpaJHI3aUHH ero B sepxHeH qaCTH TeJIa noaa nnyra ynY1J.lliaeT rraraaae TKaHeH B 3ToH 06J1aCTH H TaliliM 06pa30M CTHMynapyer EI yaysruaer HX COCTOHHHe, AeifcTByeT aa KOLKY JlIIua cxonaaoraaroute,

ITocJIe HCnOJlHeHI151 9TOH acaaa He06xOAH.M OTAblX B casacaue B Te1J.eHHe 10-15 MHH. Ilocne 3aHRTHSl npanasMOM H acasaaa perynapno B rexeuae xecana MO)KHO npucrynurs K npaaruxoaaumo KOHlJ,eHTpaUIHI, MeToAHKa KOTOPOH OITHCaBa IDDKe.

lQ8

K.oHlJ,eHTpaU1UI - .9TO nepsaa cryneHh paA)Ka ~iorH.

CJIeAYlOllla51 ee cryueus Me)l.lITalJ,H51. I1pe)1{D.e '1eM nepeifTH K onacaumo MerO.lUiI(J[ J{QHueliTpalJ,HI1, paCCMOTpHM, 'ITO 3TO ra xoe H Ka I{ OHa BblOOJIHHerCH.

K.oHneHTpaUHH 03HaQaeT YMeHHe cocpenorosarscs xa '!eM-HH6YAb OAHOM no c06CTBeHHOMY }f{eJlaHHID. ITPH OBnaAeHHH 3TOM cnoc06HOCTbIO 4eJIOBeJ( CTaHOBIiTCR X03HHH01\'1 cBoei'i UCHXf!l{H, KOHrpOJIHpyeT ee COCT051HHe. Ero yM nepecraer 6b!Tb aeynpasnaeau« H He araxyerca 6eCKOHe4HblM 110TOKOM 06pa30B, C06blTI1M, npenxeroa, MbICJIeii. Cnyraxaocn, YMa CMeHHeTCH ero nOf'JlOmeHHOCTbIO O)l.HOi1 }f{eJIaeMOH uensro. OTBJle'leHHe ero na He3HaQHTeJlbHbJe, aecymecraenasre npenxersr npexpauraercs. DPH OBJIa)l.eHllHKOHlJ,eHTpall.HeH: nYTeM npaaam.aux TpeHHpOBOK AOCTHraeTCH H Jle'le6HOH 31Pq:,el{T npa uapyurenasx nCHXH4eCKOH .I1.eRTeJIbHOCTI1. J1e'leOHbll"' 3IPcpeKT KOHueHTpaUHH CT8Her 60Jlee nOHHTHblM nocne pa3'hHCHeHH.fI npaponu YMa (C03HaIH1H) H B3aHMoorHOllleHHM YMa H rena.

Ilpapona YMa raxosa, 'ITO OH COe)l.HHHeTCSl C otipasaMH, C06blTHRMH, npeAMeraMH UJlH MbICJlHMH. B Ka)KAbIH MOMeHr BpeMeHH Oll aCCOlJ,HHpyerC51 C tJeM-TO OAHHM . IlpoJJ,OJl}KHreJIbHOCTb :I1'OM CBH3H MO>Ker 6blTb 60JIbwel1 HJlH MeHbweH. To, C 'leM OR csnasraaercs, aenpenexasyeao. ACCOUHaTHBHaH npapona nCHX1:r'leCKOM AeRTeJ1bHOCTH 06yCJlOBnI1B8eT CneLI.HqJH'!eCKoe COCT051HHe rena, 3TO rpeoyer cneunansaoro pa3'bHClieHI1H. DPH coeAIiHeHHH YMa C 06'beKTaMH, 06pa3aMH tlJlH KapTHH8MH C06blTIdi B opr8HH3Me reHepHpYIDTCfI peaxnna, COOTBeTcTByromFle HX npapone, .upyrHMH CJIOBaMlI, peaauxa 8 opraanaae aHaJIorH'IHa rrpapone 06'beKTa, C KOTOPbIM CBfl3aH yM. TaKHM 06pa30M" .eCJ1H yM CBfl3aH C TeM, qTO no caoea npnpone suauaaer rues B 4eJJOaeKe, 9TO BbI30BeT B oprauuaae qeJlOBeKa Ta· soe COCTOflHHe, uaxee BbI3bIBaeT HaCTORlll.HH raes. Herrpouienaue aCCOl1.HaUUH, B03HM1{aIOlll.He B YMe,. Bb130BYT B opraHI13Me HJIH He)KeJIareJIbHble peaxuaa, xoropue co apeMeHeM npFlBeAYT K nOBbIUleHHIO aprepaaasaoro AaBJleHHH, B036Y)f{AemIlO, pasnpasceaaro, HJlH COCTOflHHe YAOBOJIbCTBHH H panocrnoro BOJlHeHll51.

COrJIaC80 YQeHHID aorE, eCJlH paanpazseaue yMa KOHTpOJIHpyeTcH 11 ero snepras aa IlpaBJIHeTCH !{ )!{eJlaeMOH ueJlli, HI1'1TO He aacayscaaarouiee BHHMaHHH He MO)KeT aarpouyrs senosesa, 3Ta C[]OCOOHOCTb IWHTpOJlHpOBaTb yM II nanpaanars ero B H36paHHOM pycne AOCTI'lraeTc.51 nYTeM ynpa)KHeHIiH B KOHLI.eHTpaUMH. ,ll.JHI 3aHHrMH KOHueHTpa-

109

PRe. 46. Ilosa ,!l.JJll xounenTpau.Hf!

pauaea He06xo)l,HMbI onpeneaeassre nparorosneHI1H, xoropue onacaau tlH)Ke_

PacnOAOOlCeH.Ue 06'Oel(.ra. Ilocrassre Ba3Y c UBeTaMH Ha HeBbicoKY~ nO)l,CTaBKY, TaK qT06hl L1,BeTbI pacrroaaraaacs na ypoBHe rna3 3aHHMaroiueroca, aaxonauierocs B nOJJO}!{eHRH CM)I,H. .9TO MO>KeT 6b1Tb 6YKeT UBeTOB HJlH O,Ll,I1H 60JIbWOH UBeTOK - >KHBOH IiJIH HCKYCCTBeHHbIH. Y CTaHOBHre uaerox na paocroaaua 1,5 M nepen C060R.

MeT08U1<.U sonueurpaI{uu. ilpaBRJJbHO paCnOJIO>KHB 06beKT, cansre B y,Ll,06HYro n03Y (pRC. 46), TO ecrs CI<peCTI1B COfHYTble B KOJleHHX HOm H rrepeaecn TR>KeCTb rena sa non. ITpHHRB TaKYIO no- 3Y, nOJIO}lOlTe JIesyIO pyxy aa 06JIaCTb n06Ka, a npaayio pyxy - na Jla,Ll,OHb nesoa. Ilpaaas naAOHb ,Ll,OJJlKHa 6blTb odp arueaa ssepx 11 HaXO.,Ll,HTbCR aa JleBoH.

BbmpRMbTe TYJIOBHlll.e. fOJIOBa, uies H n03BoHOqHHK .lI.OJIlKHbI 06pa30BblBaTb 0,Ll,8y npHMYIO JIFlHHIO. Ilocne BblnpHMJIeHR51 TYJIOBHW.a He aanpara HTeCb, a cxopee pacCJIa6bTeCb, coxpauas TYJlOBHm.e BblnpHMneHHblM. 'ublWHre nopxansno. Bsr HaXO,Ll,MTeCb 8 cyxxacarre H rOTOBllI npacrynars K KOHUeHTpaUliH (nxapaae) - DepBOH cryneHH KOHTPOJlHpOBaHHH C03HaHHR. Teneps BhII10nHHHTe cne,Ll,YlOIUee.

ITOCMOTpl1Te na JleneCTKH UBeTKa. 3a,Ll,eplKl1Te B3rJlH.!l aa HHX OKOJIO 10 C. ECJlH B03HHKaIOT aenpnaruue omymeaas, 60JIb B rnaaax, cOKpaTHTe BpeMR cpHKcaUHEI B3fJHIna. Crapaarecs He xarars. IToCJIe CMOTpeHHH aa UBeToK B rexense 10 C npaxpoare rnasa H nocrapaarecs BH,Ll,eTb OQepTaHMH Il.BeTKa BHyTpeHHHM 3peHHeM. OCTaBaHTecb c saxp blTb!MH rJIa3aMH B re'leHl1e 10 c, nsrraacs socnpoH3BeCTH H306pa>KeHHe H otipaa Il.BeTKa B YMe. Ilocae 3TOro OTKpoMTe raaaa H CHOBa CMOTpHTe ua UBeTOK B Telfe-

110

RHe 10 c. ITosTopHHTe 3TOT npouecc paccxarpaaaana II.BeTKa H 3aTeM BHJ(eHHH ero C 3aKpblTbIMI1 rnasaxa a aarea - BI:lYTpeHHHM S30pOM. IToBTop5lihe 3Ty npou.e~ypy 5 paa B reseuae 1-11 He,Ll,eJIH. ITocTeneHHO YBeJlHfHIBaHTe tJHCJlO nOBTOpeH"HH suasaae no 10, 3aTeM J(O 15 pa3- 3TO MaKCHMaJIhHOe QHCJIO nOBTopeHHH. B 3TOM ynpascneHHIi OARa npouenypa 0603HatJaeT'CH KaK O)l,HR UHKJI. 10 nponeayp 0603HaQaIOT J a UHKJIOB. BnOJIHe AOCTaTOQHO BhInOJIHHTb 10 U.HKJIOB B reseuae O,Ll,HOro xypca, Ho He,Ll,Orrycrsxo AeJIaTb GOJIee 15 UHKJIOS B resenae O,Ll,HOrO xypca,

Ilocne OKOHtJaHHH 3aHHTl'15I ocraaairrecs B nOJIO>KeHHH CH,Ll,fI. CHI1MHTe Hanp5DKeHHe H ocraaafirecs B paccnaoJIeflHOM COCTOHHI1H B rexenae 2 MElli. TOJIbKO nocne aroro 3aHHTHe no KOHueHTpaUHH CQRTaeTC5I. OKOHlle~IHblM. ITocne OKOHQaHHH xypca BbI COBepweHRO CBODOJ(Rbl. MOJKeTe ecrs, cnars HJlH 3aHHMaTbC5I. KaKHMli-JIH60 ,Ll,e.naMH.

Hesoropme aOnOAH.eH.UJl . .uonYCTHMO nOCJIe npaKTHKOaaaaa KOl-IueHTpaUHH aa O,Ll,HOM userxe B reneaae 1 xec no lKeJlaHHIO YBenHQHTb 'lHCJIO UBeTOB B aase, XOTH B raKOM YBeJIH'leHHH QHCna lI,BeTOB HeT ae06XO)l,HMOCTH.

Ilonycrauo TaK>Ke nocae KOHueHTpaUHH aa userax B reseaae 2 xec H3MeHHTb oObeKT KOHueHTpaUHH. MO>KHO npaxrasoaars KORueHTpaUHIO H ua cpoTorpaqHlH, crary- 3TKe HJlH KapTHHe, xoropue BaM HpaBHTCH. He06xo,Ll,HMO C06nIO,Ll,aTb onpenenennsre Tpe60BaHH5I, sacaronraeca HX pasaepa, UBeTa H xapaxrepa. Pasaep o6beKTa AOJl>Kea 6blTb Cpe,Ll,ffHM, uaer -- ycnoxaxaarouraa, npHflTHbIM, OR HH B KoeM cnynae He ,Ll,OJI>KeH Bbl3b!BaTh p83,Ll,pa)JJeaIHJ.

I1pe80CTepe~eH.UR. 3aI:lHMalOllJ.HeCH KOHueHTpaUHew .n:OJl>KHbl OblTb oCBeAOMJleHbI 0 He06xo,Ll,RMhIX npenocroP0>KHOCTliX H scerna nOMHHTb 0 HHX BO BpeMH 3aHHTHit Ilpasuna panxea HOnI, RaK H JI1060i-t ,Ll,pyroH aayxn, He- 06XO,Ll,RMO npenycaorparemno C06JIIO.llaTb BO H36e}!{aHIH'~ uescenarensaux 110CJIe.ll.CTBHH.

OABa as npeaocroposcaocres xacaercs npO,Ll,OnlKHTeJIbHOCTH KOHUeHTpaII.HH. BpeMH, xoropoe OTBO,Ll,RTCR ua KOHueHTpaUlHo, ,Ll,OJI>KHO 6b1Tb He 60JIee 10-15 MHH. EcJIM y 3aHHMaIOlll,erOCfl HeT JlH'lHOrO yqHTeJJH, 06w.afl rrpo.Il.OJI)KHTeJIbHOCTb KOHueHTpaUHH ,Ll,OnlKl:Ja COCTaBJlflTb TOJIbKO 10--15 MHH B CYTKH. OrpaHHlleHHe ReoDxo,Ll,HMO no PHJ(Y co06pa>KeHHH. O,Ll,HO 83 HHX - 3TO onacnocrs TOro, QTO BO BpeMfl [(QHueHTpaUHH 3aHHMaIOw.HI1CH MO)l{eT DblTb ueJIHKOM nornomea 06P830M, MepualOUl..F!M nepez ero sHYTpeSHHM B30pOM. 3Ta norvrotneasocrs, eCJlH ee He KOHTPOJIHPOBBTb, MO>KeT 6b1Tb apH"IRHOH napymeaas BOCnpHHTHH apexeua.

III

Bropoe - 9TO OnaCHOCTb, KOTOpaSl B03HHKaeT, eCJIfI KOHIl,eHTpaIJ,HeH 3aHHMalOTCSl pana OTKJIIO'IeHHSl H 9KcTasa. Ilps 9TOM OHa He TOJlhKO yBOD,HT 3aHHM3IOlIl.erOC5I 01' :meJlaeMOH uezm, HO npHBO,!lHT K HeH3BeCTHblM nocaeaCTBIUIM, xoropue MorYT OWTb npHlUlHOF! OOJIe3HeHHbiX napyrnemn':l MblcneFi, D,eaCTBHH H nOBeD,eHHSl. n03TOMY orpaHH'IeHHe BpeMeHH KORIl,eHTpaUI1H noxozcer 3aRriMalOm.eMyCSl He rrepecrynars onaCHOR rpana, yoepeJKeT ero OT om.yrueHIHI I{ Y3HaB3HHSl aeacenareasuux 3cpcpeKTOB.

Il osasaresu, «onuenrpauuu. l-ITOObI Y3HaTb, .o.OCTHr JlH Bbl KOHIl,eHTpaUHH HJIB ReT, Mo:meTe npoaepnrs ceoSl CJIeD,YIOIl(HM cnOCOOOM. ECJlH BO BpeMSl 3aHHTHH Bbl HH'lero He BOCl1pHRHMaere BHyTpeHHHM B30POM, 3TO oaaa'raer, I.ITO BbI He )J.OCTHrJJI{ KOHueHTpaI.J,MH. ECJm see Bbl socnpnMHTe xaxue-ro OO'beI(TbI, HO He re, ua KOTOPblX BbI KOHnearpapyerecs, 31'0 CBMJI.,eTeJlbcTByeT 00 onpeneneaaosr nporpecce, HO He 0 TOM, "ITO Bhl .o.OCTHrJJH KOHIJ,eRTpaUHIi. Ho eCJlH BO spexa 3aHHrHR nepea BaWHl\1 BHyrpeHHHM B30POM XOTH 5b! aa ceKyHD,y B03HHKHeT OO'beKT KOHIl,eHrpanaa, 3TO 3Ha'HIT,l£TO Bbl ,l!..OCTHrJIH COCTOHHHH KOBUeHTpaI.J,HH. ECJIH 05'beKT coxpaxaercs riepen BHyrpeHHHM B30pOM B JIJOOOM Bli.o.e Ii cpopMe .,lI,O 5 C, 3HallHT Bbl )J.OCTHf JIB xopourea KOHueHTpa UMB. ECJIF! Bbl Momere y neplI<aTb oopas HJlH Ol.lepTaliHH OO'beKTa AO 10 c, 3Ha I.IHT Bbl .n.OCTHfJlR OqeHb xopourea !<OHueHTpaUHH. KOfD,a Bb{ oanaLl,eeT: HCKYCCTBOM KOHueHTpauHH, nauru nCHXHlleCKHe pacCTpoHcTBa H 60JIe3HeHFlble HapyweHHH npoRAYT H Barne COCTOf! HMe nOJJ H OCTblO HOp M an H3yeTC51.

8. fiOJIb B OBJ1ACTI1 lllEI1 11 n05ICHJ1Ubl

TaK tcax 05a 3TH 3aOOJleBaHHfl casaanu C H3MeHeHtlS1- MH B n03BOHOl:JHHKe, Mhl orrHweM HX B OD,HOH rnase, q.naTeJIb .'.lOmeT nerxo OTblCKaTb 3TH paazien hi, OOCKOJIbKY OAHH cnenyer aa D,pyrHM. Bnasazre paCCMOTpHM 50JJb B 06J1aCTH urea.

BOJIb B o6JlacTlI meM

COrJlaCHO YCTaHOBIiBWHMC51 B Me,ll.HIl,HH.e npencraaneHJH1M, 60JIb B 06JJaCTH mea suasreaercs naTOJlOrHqeCKHMfI H3Merre!-lliHMH B weiiHOM OTD,eJIe n03BOHOl£HrIKa H3BeCT-

H bfMfi non Ra3BaHMeM cnOH)),l!JJe3. '

BOJlb MO>KeT pacnpOCTpaHffTbCfl aa 06a rrnesa. 601<0- aue "tJ:aCTH urea, KJJlO«HUbl, l1J1eqeBble CYCTaBW. B aeso-

112

ropux cnysasx orxexaercs 60Jlb B OOJJaCTH pyx, HX cyCTaBOB.

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no naurax )J.aHHblM, OOWl£Hble cpH3H'leCKHe ynpazcaeHRH MeHee 3cpcpeKTHBHbl, qeM caxa acana. 06 3TOM CBM.n;eTeJJbCTByeT RaOJlIO,ll.aBweeCfl nOJlHOe H3J1e'leHHe 50JIbaoro C noaomsto Mon! oe3 npMMeHeHHSl KaKHX-JlMOO nexapcra, B TO BpeMH KaR rtpa npHMeHeRHH cpH3Hl.leCKRX y'npa>KHeHHH H nexapcraeanux CpeD,CTB Jleqe{)l:lhlH 3CPcpeRT OblJJ aeonpeneaenaus. Ilpescne "'eM orracars HoroBcKHH Me'ron JJeqeHHH, paccxorpux xparxo npHl(HHY D,aHHOH OOJle3lHf Ii ee JIeqeHHe,

npH'IHH~ H Jlel£eHHe

ITPHI.II1HhI eona B 06JJaCTlI mea Moryl' OblTb pa3J1HtIHWMH. OHa Mo:meT B03HHKHYTb, eCJlH 60JJbHOA cnar na O'leHh BbICOKOH nOD,Yll1Ke, eCJlH 60JIbROI':i B resenae .n;JTHTeJ1bHorO spexena (HeCKOJlbKO qaCOB) CHD,MT B onpeneaesHOB nose co CKJlOHeHHoir rOJlOBOH BMeCTO roro, 'IT06bI nepzrars ee np51MO. TlPFI'HlHOH 50JlH MO}KeT ObITh paranHOCTb MbilliU H aepsos B OOJJaCTH mea H nne-r, KOTopa51 npHBO,ll.HT I{ aapymemno KPOB006pall1eHIUJ.

JiIoroBcKHM MerO,ll, neqemUI BKJJlOqaeT: J) OpaBRJlhHOe rnrranae: 2) acnpasneaae _ OWU60K H OTKa3 01' BpeD,HbIX n p HB bItleR; 3) B blTIOJJHeH He on p e)J.eJJeH H hJX a ca H. ITa uaeaTaM, crpanaroumx OOJlblO B OOJJaCTli well, p-eKOMeHD,yeTC5I TaKa51 :me naera, KaK OOJIhHblM apTpHTOM (CM. rn. 5). OHH ,l!..OJl>KHbl npnnepacaaarsca 9TOM peKOMeHAOBaHHOH AMenT. tITOOhI aorOBCKoe nerrenae 6hIJ10 60JIee 3cpcpeK~ THBHbIM, coseryea OOJlbHblM npo-rurars rn, 1, qTOObl OCBOliTh H noasrrs HorOBCIUIH MeTO.o. aesenns R OCHOBHble npaauna npaKTHKOBaHRH HorM.

50JJbHOH ))'OJl}KeH cnars na HR3KOH nozryurxe, EMY He- 06XO.n;IlMO 1'136eraTb pesxax HaKJlOHOB B weHHOM OTD,eJJe n03BOHOl£HHKa. PHrH))'HOCTb MbliliU n napyureaae KpOBOOOpalIl,eHIHI npa 3aH5lTHH Horoft: YCTpaRSlIOTC5I aarouaraqeCKH.

s 1117

113

AorOBCKoe J1e'IeHMe

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Ilocne BbII10JlHeHIUr acex acaa B TeL[eHHe 5-7 MIHi nooynsre B caaacaue.

Ilepesem, acau, pexoaennyexstx npn 60JlH B ot5J1aCTH uiea: apsxuracaaa (CM. rn. 5) I TpHKOH8C8Ha (CM. rJI. 5), t5xY}l{aHr8C8H8 (CM. rJI. 2). rcuyaxacana . (CM. rJI. 5). BHp8C8Ha (CM. rJI. 5), )UK8JIaH,ll;Xap 6aH)!.xa (onacauae HlnKe) •

)l)l(AJIAH)lXAP BAHnXA

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Sranu. eunanuenus. 1. BD.oxHHTe Mell.JIeHHO, aotipas Ka[( MamHO 60JIbille aosnyxa, O)!.liaKO He npaaaraa speaMepHblX yCIUn-IM.

2. 3a.llep>KHTe ,Il,bIX3HHe, Me,ll;JleHHO HaKJIOIiHTe rOJlOBY BHH3 TaKHM otipasosr, lJTOt5bl nO).l.OOpO).l.OK KOCHYJICH rpy,!I,lI. Bo BpeMH HaKJlOHa rOJIOBbI He aauparaarecs. ECJIH Bbi He MO}l{eTe KOCHYTbC51 rrOD.OOpO).l.KOM rpY.llHOM KJleTKH, HaKJIOHHTe ero xax MO)!{HO HH}!{e 11 ocraaajrrecs B TaKOM nOJlO>KeHHH.

Flor.ne roro xax nOD.60pOl'OK 1{Q('rreTCH rpynuoa KJleTKH HJlH t5YD.eT HaKJlOHeH no RanpaBJleHHIO K HeM, cnerxa rrO.llHHMHTe ot5a nnexa anepx. Y.n,ep}I{HBal'he n03BOHOl£HHK npfiM hiM. Bo BpeMH 38ll.ep}I{KF! ll.bIXaHH:H rOJlOBa H mes aanpsaceaa.

4. OCT8BaHTecb B TaKOM nOJlO)J{eHHI1 B reseaue 4-8 c, rrO-Upe1KHeMY aanepzraaaa ll.blXaHHe. 9TO II ecrs aa KOHqeHHa51 ll.>KaJI a H]J.X a P 6aHAxa.

5. Terreps Ha'IHliTe nJIaBHO nOll.HHMaTh rOJIOBYBBepx.

KaK TOJlbKO nOAt'50p0ll.OK OTopBeTCH OT rpYll.HOM xaersn, HalJHliTe MeD.JIeHHO BbIll.hIXaTb. Korna rOJlOBa liIb1rrpHMHTcSI Ii Db! 3aBepIllHTe BbJn;OX, OT,noxHHTe, BbInOJIHIIB ABa AI:iI'Xa'

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E",e{JfteBH.bte SaftRTUR.. )J,eJIaHTe OaHll.xy 4 pasa escell.HeBHO. B reseaae I-R He)J.eJIH BbITIOJIHflMTe ee 3 paaa, a 3aTeM. Sa'l.HHaH co 2-H He,ll;eJJ!l'l, ,ll;eJIaMTe ee 4 pasa.

flOAOOlCUTeAbHOe Beaoreue. Banaxa OKa3bIBaeT JIeqe6- Hoe ll.eHCTBHe npa napyilrenasx B 06J1aCTH rOJIOBbI, nnen, urea, OHa TaIUKe 3<pcpeKTHBHa npa pa3J11:ilIHblX H3MeaeHHflX B OOJI3CTli rpYll.ROH l{JIeTKH, JIHII.8. Oseas nonesaa 60JlbHbiM C 3800JIeBaHFlflMH OKOJlOHOCOBbIX nasyx H napytrenanxa .n,blxaHHH. OHa .nerxo BhIIlOJlHMMa Ii peKOMeHayercs BceM 3aHHMalOutHMCH HoroH, MO}l{eT TIQaKTHK0- BaThCR JllO,!I,bMH znorioro B03paCTa.

60nb B nOHCHH'IHOU oonaCTH

B ]J.aHHOM pasnene Mbl paCCMOTpHM t50JleBOH CRH)!.POM, CBH3aHHblH C nOpa2KeHHeM nOflCHH'IHOrO OTAeJla n03BO" HOqHHKa H H3BeCTHbiM noll. Ha3BaHHeM «60Jlb B nOHCHHIl,e». EOJlh MomeT pacnpocrpaaarsca na o6e CTOPOHbl n051c, HM Ubi M f1rO,ll;H Ubi. ECJIH sra 60Jl.b OCTP as, n a U,H eHT CTa H 0" BHTCH HHBaJlHll.OM. TaK KaK 60JIbHOM He MO}l{eT aunonHHTb HHKaKRX ABHlKeHHH, B OCTpblM nepaon 60JIe3HH OR npHKOBaH K nOCTenR.

115

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npHl(HHbI H JIelJeHHe

MORmo BblAeJIHTb 4 OCHOBHble npH'lHHbI sroro crpanaHRR: 1) HenpaBRJIbHOe naranae, npaaonamee K M36bITO'lBOH MJIR HeAOCTaTO'lHOH Macce TeJIa; 2) nepeoxaaacneaae; 3) <pH3H"tJecKaH xarpysxa Ha n03BOHO'IHHK; 4) AJIHTeJIhHoe npeouaauae B nOJIOmeHMH CH,a,fl B HeYAo5HoH nose,

Y CTaHOBJIeHO, 'ITO 60JlbillHHCTBO nIOAeH, cTpaAaIOmHX 6om.1O II nOl'lCHHU;e, HMelOT npuasrsxy IIHTb BO,!{Y HJIHqafi (RJIK TO H APyroe), BCTaB YTPOM C nocrena, Hexcropsre M3 HHX,. BCTa.B C !IOCTenH,. OblOT ropasyro BO,!{Y, a 3aTeM - rOpl1'1HH qali .rUlH xorpe. Taaoe perynspxoe narse BOAbl H nas no yrpax cnococcrayer ot{Hru;emllO KRIlIe'lHHKa, sro B CBOIO osepens OCJlaOmleT IlHlll.eBapHTeJIbHYIO CHCTeMY. Flycrora B }l{HBOre BJlHHeT aa COCTOHHHe rr03BOH0't1HHKa, ococenao B TO apexa, xoraa qeJlOBeK IIpHHHMaeT BaHHY HJIH nonsepraercs B03)1.ei'icTBHIO XOJIo.n.a. I10HcHmlHbIH OT,!{eJI II03BOHOllHMKa IlpH 3TOM nOJl,BepraeTCH crpeCCOBOMy B03AeikTBHIO H3-3a era He3aLU11LUeHHOCTM, B peaynsrare xero B03HIH<aeT DOJIb. 1130bITOqHaH Macca rena TaK- 2Ke MQ}KeT OblTb IIPEJIHIHOH nepeaanpascenna rr03BOHOQHMKa. Ee M01KerBbl3Barb aenpaesrmce cj:lH3HllecKoe sanpaaceaae HJIH npaasrsxa CHAeTb B Hey'!{oonOH aenpaBHJIbHOH nose.

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116

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I10cJle 3TRX pa3'b5ICHeHHH nepeanex K onHcaHHIO acau, xoropue pexoaeanyercs BblIIOJIRl'ITb nps 60JIH B n03BOHO'l.HHKe. HaqHHalhe 3aHHMaTbCR Horaa no CJlMYIOUl,eH cxexe:

FlorOBCKoe JIeqeHHe

l-JI. He8eAJI.

B TeIJeHl:le I-H HeJl.eJIH BbmOJIHfllOTCH caenyiomae acaHbI: naaauaysracaaa B nOJIO>KeHHH neaca (CM. rJI. 2), oXY>KaHraCaHa (CM. fJI. 2), uranaexacaaa C nooxepeanux nO,!{HHMaI:lHeM sor (CM. rJI, 2), yrraarraaacaaa C IIOOtIepe'!{Hbl.M nO,!{HHMaHHeM nor (CM, rJI. 2), caaacaaa B rexemse 3 MBH (CM. ra. 2).

2-JI. u nocAe8yfOU{ue He8eAu

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CJIeAYSI peKoMeH.n;aIVUIM OTHOCHTeJIhHO ABeTbl H ,a,pyrHX acnexroa R elKeAHeBHO Bb[QOJIHlUI auureyxaaaaaue acamr, BbI rrOJIHOCTbIO H3JIe"lHTeCb OT scex uapyuieaaa H OOJIK B OOJIaCTH urea H n03BOHOIJHHKa, He npaneras K MeARJ~HHCKoft nOMOLUH,

9, CHHYCHT H rOJIOBHA5I BOJ1b

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CBUYCHT

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117

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npH'IHHbl Ii J1eqeHHe

Ha OCHOBaHHH csoero onsrra JIe'IeHHH 60JIbHbiX CI'iHyCHTOM B I1HcTHTYTe HorH B Baumar-rone (CilIA) Ii B I1H,lJ.HilcKOM HHcTHTYTe HorM B ITaTHe ~ npHWeJI K BhIBO,D.y, qTO oCHoBHoH npH'lHHOH caaycara HBJIHeTCH aenpaaaasHoe OHTaHHe. ECJIH QeJIOBeK peryaapao YI1CJTpe6M!eT OIlpeJl,eJIeHHYIO namy HJIH orrpeneneuuue HanHTKH, nepes I{8KOe-TO BpeMH ORR OKa3b1BaIOT cymecrseuaoe BJIHllHl1e aa see cacrexa opraaaaaa, Y rex, KTO IlOCTOHHHO yIlOTpe6JI5IeT TaKYIO nHIUY fIJiH HaIlHTKH, B03HHKaeT noasnnesHa51. 'IYBCTBHTeJ1bHOCTb opraaaaxa. BCJIe.ll.CTBHe sroro 01:111 CTaHOBHTC~ 60Jlee qyBCTBHTeJIbBblMH K onpeneneaaerx annepreaajr, B3aHMOAeHCTBHe C KOTOphIMH B KOHue KOH- 1I;0B npnsonar K pa3BHTMlO CHRYCHTa. PaCCMOTpHM 3TOT BOOpOC lJOJl,p06Hee.

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118

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B MorOBCKOH CHCTeMe JIe'ieHHH OCHOBHoe BHHMa lIMe YJl,eJIHeTCH KoppHrHposaHHIO nHTaHHS!. BOJIbHOMY pexoMeHAyeTcH npHJl,ep:!KHBaTbC5I C6aJlaHCHpOBaHHOH naeru H HCKJIlOlIHTb H3 P aUNOBa onpe.lI.eJIeHHble np0.lI.YKTbI, KOTO· p sre He 51BJIllIOTCH HeOOXOJl,HMbIMH Jl,JISI opranasxa H apenRb! Jl,JlSl 3JJ.OpOBbH. BaM cnenyer yrroTpe6JIHTb TOJIbKO xoPOWYIO H 3Jl,OpOBYIO IlHmY. BOJIbHbIe CHHYC~TO .n.OJl}l{Hbl npHll.ep>KHBaTbC5I cnenyiourax peKOMeHJl,aUHH: 1) He mrrs "la~l HJHl BOJl,Y B nOCTeJ1f1 JIH60 BCTaB yTpOM C nOCTeJIH; 2) HCKJIlOllHTb fI3 pauaoaa MOJIOKO (H3pe.lI.Ka pasperrraeTCH yrroTpe6mITb MOJlO'lHble np0.ll.YKTbl); 3) He nOJTb30- BaTbCll CriJIbHO naxHymHMH KOCMeTH<reCI<1lMll cpeJl,CTBaMH "(JlyxaMH, MaCJIOM Jl,JIll BOJIOC); 4) HCKJTlO'llITb xcapenae {oJ aanexenaue i5JIIOJI,a; 5) He ynoTpe6JlHTb perynapao KOpease Macno H MaCJlO 6YHBOJIHUbT; OTKa3aT~CH OT rtpaMeHeHH5l rrameaux npanpaa H OCTpblX cneUI1H.

.IT.JIH 60JIbHbTX CHHyCHTOM pesoveanverca raxoe :m:e MeHiO l{aK Jl,JlS! OOJIbHbIX C HapyweHH5IMH namesapeans (CM. rJI. 2). npH.I'l.ep>KHBaHcb peKOMeH.lI.OBaFlHOH Jl,HeTbI Ii BhlIlOJTHHH onacannue HH}I{e rrpanasvu, 60JII!.Hble MoryT H3JIetIHTbC5J or CHHYCHTa Qepe3 2-3 nen.

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119

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3Tanbl 8blnOAHeH.UfI. 1. B 3TOH npanaaxe }'KHBOT BT5Irasaercs BHYTPb FI BbID!}lIRBaeTC5I snepen B Te'IeHHe 6bICTpO H nOCJIe11.oBal'eJIbHO BbITIOJlHSleMbiX B.lI,OXOB R BbI11.OXOB. 80 BpeMSl asrnoxa >KRBOT BTSlrHBaeTC5I BHYTPb, a BO BpeMSl BJI,Oxa BbH!SlQHBaeTC5I snepen, 3To HallOMHHaeT paOOTY B03JJ;YX011.YBHbIX MeXOB B xyarmue. 4TOObi Bb!!lOJlHRTb t'5xacTpHKY npasaavy, noCJIeJ{OBaTeJIbHO BblOo.rrHHBTe cnenyrouiee. 80 ape .1H nepnoro srana HatIRHTe Me,nJleHHO R nOCTeneHHO Bbl11.hlXaTb B03AYX xepea oee H0311.PH, O11.HOBpeMeHHO BT5IrHBBS'{ )KHBOT anyrpe. nOJIHOCTblO BbIJl.OXRyB B03,nyX, HaIlRf!Te ,neJIaTb B11.OX, O.1I.HOBpeMelfHO BbHU!"IHBafi >KHBOr anepen, O,nHH BbI)J.,OX II oaau BJJ.OX oripasyTOT O,nRR UHKJI 6XaC'fpHKH npaaaaxu.

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3. 3aTeM IlOCTeneHHO YMeHbllIHTe TeMTT. Cnenajrre 3- 4 nHKJIa B MeJl.JleHHOM TeMne na 310M rrOCJIe):lHeM srarte. 3aTeM OT11.OXHHTe, Bh!ITOJIHHB 3-4 HOpMaJIbHblX .nh!XaHHH. Bo BpeMH OTJJ;b1Xa paccnarisrecs, CH'!Ul B Tofl me nose RJJH nepexenaa n03Y H3 Donee YAOOllYIO.

4. OT.nOXHYB B resenne }'KeJIaeMoro BpeMeHH, nOBTOpure npaHa5IMY, nOCJle;i.oBaTeJIbRO BblnOJIHHH nee ee srarrsr.

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120

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J 21

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Jlexeaae

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122

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AoroBcKoe nesenae

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Cl-1TAJIvl nPAHA5IMA

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Hcxoitnoe nosoocenue. Caas-re B nanxacaay HJlH CYXKacauy, KaK noxaaano aa puc. 2 "JIM pHC. 48. BbI.II.BHHbTe 513bIK nnepen TaR, 'IT06bl ot! KaCaJlC5l sxyrpesuef nonepxHOCTH 3y6oB. Cnerxa npHOTKpO'~Te pOT l'l npHIJo.n.HHMHTe BepXHlOIO treJl10CTb T8K, lJTo6bl Me}!{.D.Y aepXHHMH H HRR<HHMH 3y6aMH 05pa30BaJlaCb meJlb (pHC. 49) .II.Jl51 BTHTHaa BHH B03.11.yxa . .llep>K are rOJlOBY H n03BOHOtiH l-1K B blIIpflMJleHHhJMH. 3aKpOH.Te rnasa Ii paocsaeerecs . .:no ucxonuoe nOJIO>KeHHe .II.JlH CHTaJIl'I npaaaaau.

Brans: 8btnOAfWIWR.. I. HalJHHTe B.II.blXaTb B0311YX 4epes pOT TalUlM 06pa30M, QTOGbl crpys aosnyxa npOXOJJ.HJIa HaJJ. ~3blKOM. BT5IHHre KaK MO}l{HO 60JIblUe aoanyxa.

2. OKOHlJHB BbI,Il.OX, HalJHHTe Me)l.JIeHHO H aenpepuano BhI,Il.bIXaTb, crapaacs BblAOXHYTb aecs B03.11.YX.

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4. nOCJIe Bb1DOJIHeHI151 10 UHKJlOB n a paaas Mbl OT .II.0XHHTe B TelleHHe 30 c. Bo BpeMH crnsrxa 3aKpOHTe pOT fI .D.bI1illJTe HOpMaJIbHO. Bsr rrouyacrayere OCBe)l{alOllI.HH acp<fjeKT OT npaaaaasr B 06naCTH pra, rpynx, rOJIOBhl, a TaIOKe BO seeM TeJIe. Ilocne OT .II..b1xa B reseaae }I{eJIaeMO-

123

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124:

10. HEKOTOPbIE rJIA3HbIE BOJIE3HH

B 3TOH rnaue Mhl c06HpaeMc5I onscars A.oroBClnlH M,e· TOa JIetJeHIHI nexoropsrx rna3HhIX CflMll'fOMOB,. B OCHOBHOM rpYHKuHOSaJlbHOrO xapaxrepa. He06xo,D,HMO OTMeTi'lTb, tIro HoroBcKItH Meron .JIe"leHMH He npHMeH5IeTCll AJHI ycrpaBeHtl5I oprauaxecxax R3MeHetUlM, xoroptre HaOJIlO.naIOTC5I. npa xarapaxre, rJIayKoMe H lI.pyrHx nOA06HbiX naTOJIorH- 1.£eCKHX nponeccax, T a KHe aa 60JIeB a Ii IHI CJI enyer JWHITb y en eu.ll a JIM CTa no r JI a 31i hiM OOJl e3H HM. H 0 Te COCTOll H FIll, xorna He rpeeyercs xapyprnsecxoe JIetIeHHe, .B qaCTHOCTH, T8KBe B3MeHeHHH, HaK Iisnp.fHKeHHe, 60Jlb S' otinacra raas, CHH>KeHHe ocrporu apenaa, 6JIH30PYKOCTb Ii Jl,aJlbHOSOPKOCTb anp., MO>KHO JIetI!{Tb HorOB.CKHMII Me.rO)l2MH. Boaee roro, T2KHeCOCT05lHHH, RaK CJIe30reQeSHe, syJl, B 06JI2C1H rnas, HeSJCHOCTbspeIiHH, nOKpaCHeHHe OARoro HJlH 060HX rnaa, Moryr 6hlTbJleTKO H3J1e4etlbll'orOBCKHMH MeTOJl,aMH .. .upyrHMH CJIOB3MR, COCr05lHHH, npa KOT!)psrx He rpeoyerea xnpyprasecxoe Jle4€HHe .H xoropue JJeQaTC5I Jlel<apCTBeHHbIMH npenaparaaa, xoryr 6blTb nerKO H3J1e"leHbI C nOMOlllblQ Horn 6e3 I1pHMeHeHIHI KaKHXml60 nexapcrs.

H3MeaeHB)1 co CTOPOHBI. [1Ia3, npuaonsraae K yxyJl.meIHBO OCTPOTbI 3peHMH, CraHOB.IITCH ace 60Jl'ee s.alKHoH npo· 6J1eMOH BO BeeM Mope. ora l1pOfiJleMa 60Jiee 3KTya.llb1l8 Jl,JI.II pa3BHsalOIUHXCH CTpaH,. tJeM Jt:JlH pa3BHTblX. O.n;SOM us ycrasoaaeaaux npa"lHH YXYAweHiHI apenas HBJUleTCfI He)lOCTaTO'l.Hoe nHT3'HHe. MbJ SHaeM, nro MHJJ.JlHOHbI mo.u.eH He ooecnelleHbI 1101lHOlI,eHHb]M Il.HTaHHeM, nro CKa3b!BaeTC5J sa ru: snoponse H, B "laCTHOCTH, aa COC10HHHH apeaas. XOTH BHeWHe tIeJlOBeK BIIOJlHe HOpMaJleH H He 60· JIeB. as-aa srenoanoueaxoro mtTaSIHI ero 9.l1.0pOBbe Ii ape~He' nocren~HHO OCJla6eB3lOT. D09TOMY .na>Ke npa OTCYTCTBHH npaanaaos raaanux 60Jle3Heii B TaKFIX CJJYQ3HX ocrpora speaaa nporpeccapyiome CHIUKaerCH .. OnHaKO paccaorpaa BHa"lflJIe npHlJHHbl, BbI3i;>IBa!OlllBe. H3MeBeHK)1 co CTOPOHbI ['JJa3.

npnlJlIHbI

ECJlH. Y BHeWHe anopoaoro xescsexa B03HHKalOT pasJiH"Iahle rnasasre CHMllTOMbi aa rpone OTCYTCTBHH KaKHX' JlH60 OpraHH"IeCKHX H3MefleHHH. oprasa, 3TO CBH)l.eTeJlbCTsyer rJlaBHhlM 06pa30M 0 HenpaBRJlbHOM nHTaHHH Ii npyrax orrpeneJIeHHblX npKBbi"lKax. Hanpaaep, MHome yrrorpetinmor 1KapeHYIO, OCTPYIO, npRnpa.8JJeHHylO nainy, 3JIoynorpe6mnOT Kocpe, 'laeM, KpenKRMR aanFilKaMH, He-

125

YMepeHHO KypHT, He)l.OCTaToqRO OT,lI,bIXaIOT H MaJIO cnsr. CJlIUDKOM CIfJIbHO aanparaior, neperpyxaior opraa speHI15I.

MOJKHO BbI,lI,eJIHTb 3 xareropan JIHU, Y KOTOPblX BO~HHKalOT TaKHe aapymenas. 1) ,lI,OCTaTO'lHO 06eCnelJeHHbie JIIOJlH, xoropsre H3-3a npHBbllfeK yn01'pe6JISiTb onpeneneaHble npO)l.YKTbI nHTalOTCH aenOJIaOlI,eHHO; 2) JIHua, KOTOphle9KOHOMHlJeCKH He MoryT 06eCne'lHTb cetis C6aJIaHClipoaanaoe nHTaHHe: 3) JIHua, HMelOlD.Me nypnue npHBbl'IKH. Ilarraearu scex 3THX rpex xareropua MorYT YCTpaHRTb FlMelOmHeCH rJIa3Hhie CHMIITOMbl, e06JJ1o)l.aS'l npenocropoac. HOCTR H y.u.eJUHl BHHMaHHe caoeay 3)l.OPOBblO.

JIel(eHHe

JIHua, Y KOTOPbIX OTMelJaeTCH YXY)l.WeHHe apeaas. .u.OJI>KHhI Y,lI,eJIRTb ocotioe BHHM:aHue I1HTaHHlO If OTKa3aTbCR 01' onpeneaenaux npaasrsex. 11M cnenyer HCKJI101H1Tb 6 JIJ().u. a , KOTOP ble Bpe.u.Hhl ,!l.JlH opraaa 3peHH51, If 065133- TeJIbHO ynoTpe6JIHTb rrponyrersr, cnoco6CTBYIOw,He aoccraHOBJIeHHJ() H YBeJIH'IeHHIQ OCTPOTbi 3peHHH.

AorOBcKoe JIelfeHHe

CypHHHaMaeKapacaaa (eM. rJI. 3), TpHKoHacaHa (ca. rJl. 5), 6xY>KaHraeaaa (ca. rn. 2), Hora MY,ll,pa (eM. rJI. 4), .u.i:lI:aJlaH,ll,Xap 6aHJlXa (eM. rn. 9), casacana (CM. rvr 2), .ynpa2KHeHHE ,lJ,JISl. tJIa3 (CM. HHX{e).

PeKoMeHp;yeTcH BbmO.nJUITb acausr B TOR nocaenoaaTeJIbHOCTH, B KOTOPOR OHH nepeqijeJIeHbI asnue. B KOHI~e 3aHHTHH cnenyer OTJl,OXHYTb B caaacaae B resenae 5 MHB. I10eJle orznaxa B casacaue cnenyer npscrynars K BbInOJIHeRFlJ() ynpa)f{HeHHM .u.JlH raas.

Yrrpa:lKHeHHH AnR raaa

PaccMOTpHM 2 rana ynpa>KHeHHR AJIH fJIa3: ynpaxcHeRRe rana A H YIIpa>KHeHHe rana B.

Ynpa:JfCHeJiUe aMI. eA.a3 Tuna A

. Bo BpeMH STOfO ynpa>KHeHHH BbI ccsepuraere .u.BH>KeHHSl. r na3aMH, He .u.eJla5! JlB)1>KeHFlR llleeR H rOJIOBoM. I'onoaa, urea H n03BOHOtlHHK npa STOM BhtnpHMJIeHbI, nepeMelll,alOTCH TOJIbKO aaura raasa. He cMew,aHTe raasa B KaKOM-JIH60 BanpaBJIeBHH C l:J:pe3MepHbIM YCFlJlHeM. BblnOJIH$lI1Te JJ,Ba>KeHHH TaK, lJTo6bI 310 He 6blJIO aanpsaceHaeM )l.JHJ. rJIa3. Cosepurajrre ABH>KeHH$I PHTMHt{HO. Co- 6J1lOJJ,a$l 3TH npaaaaa, Bbl'llOJIHRihe Jl.BKJKeSHe, RaK 01111-

c~uro fiHme. -

126

1. CH,ll,hTe B cyxxacauy (JIefKYIO n03Y). Y,ll,epNOiBa the n03BOHOllHHK, mete Ii rOJIOBY BbmpHMJleHHblMH, TaK 'lTo6h1 OHR pacnoaaranacs na O.u.HOH JIHHHH. CMOTpHTe IIpSIMu xa ypoane rJIa3. D.blwHTe HOpMaJlhHO. 3TO MCXO.D.HOe noJIO)KeHHe .D.JHI SbillOJIHeIiHSl. ynpa'KHeHHM.

2. Ilocaorpare asepx aa He60 (MJIH sa nOTOJlOK).

YAep)KHTe B3rJISl.,ll, B 9TOM aarrpasneaaa 2 e. 3aTeM nepeaenare B3rJIH:)l. BHH3 aa 3eMJIlO H YAep)KHTe era B TaKOM nOJlO>KeHHH 2 c. CHOBa nOCMOTpIlTe asepx aa He60 H, aaJl.ep>KaB B3fJIH.u. na 2 c, nocaorpnre BHM3, 3aJJ.ep>KaB B3fJIHJJ. B STOM HanpaBJleHIJH na 2 c. DOBTopHTe .u.BIOKeHHJl r Jla3aMH asepx ~ BH H3 2 paaa, ::no COCTaBHT 1 UMKJI ynpa)KSeHH5I. BblIlOJlHHB ero, saspoare rnaaa aa 2 c.

3. Orspojire raasa H IIOCMOTpHTe IIpHMO. Teneps nepeaeaare B3fJI5I.,ll, snpaao fI nonsrrajrrecs B3tJlHHYTb B 3TOM aarrp aaneuaa KaK M02KHO nansuie. 3aTeM nocxorpure BJIeBO H yaepacare B3fJISI,ll, Ha 2 C, I1bITaHCb B3fJlSl.HYTb KaK MO>KHO nansure. Cnoaa 110CMoTpliTe Bl1paBO, a 3BTeM SJleBO. Teneps nOCMOTpH're npxao. 3aKpoMTe raaaa. O)J,HH UHKJI ynpazcaeuas anpaso - BJIeBO OKOHlJeH. OCTaBaHrecs C aaxpsrruaa r JIa3aMH B reseuae 6-8 c.

Il puueuanue, DOMHl'iTe, sro 1 UHKJl ynpa>KHeHM5! asepx ~ BHH3 H 1 lI,MKJl ynpaaoreuas anpaso - BJI.eBO 06- pasYIOT O)l.IlH nOJlHblH UHKJI yrrpaxcneuaa. Ilocae ero BhlnOJIHeEHSl. OTJlOXHH1'e 6--8 c. DocJIe OTJJ.blxa nOBTopHTe nOJlHhIH ~HKJI eiue 2 paaa. D.eJIaH 3TO ynpazcueuae, Bbl npaooperaere H aBbIK CHCTeMaTH'leCKH BbW01JH51Th .D.BR)I{eHIUI rnaaaaa.

Eoceiineetcue sanscrus. B reneaae 1-11 He,ll,eJIH BhlnOJlHSl.HTe 2 nOJIHblxu,HKJIa ynpascaeaaa excenaeaao. HaQHHaSl. co 2-11 aeaenn, nOBTop51HTe nOJIHblH: D.HKJI 3-4 pasa.

Ilocne Bhll10JIHeHIHI STOfO ynpa>KHeHH51 npnxposre rnasa JI a.D.OH51MH, KaK onaca HO H H}){e.

Ilpuxousanue eAas A.a80IiflfitU. Ilorpnre O.D.HY JIa.uOHb o ,ll,pyrylO TaK, 'lTo6bl B JlaJJ.OHHX B03HH.KJIO oiuyineaae TenJIOThI. ITOCJle TaIWfO paCTHpaHH51 B reseuae 6-8 C nOJlO)KHTe JIeBYIO .na.u.OHb na JIeBblH r aaa, a npasyio cua npaBblM. JIa.u.OlfH .u.OJI>KHbl 6blTb CJIefKa npaacarsr K HapY)I{JwH nOBepXl:lOCTH rnaa. I1PHKPbIB rvrasa JIa.u.OHRMM, ocranaarecs B TaKOM nOJIO>KeHHH 6-8 e. 4epe3 6- 8 C y6epHTe JJaJl.OHR Ii OT)l.OXHHTe. 31'0 COCTaBJlSIeT Olum ll,FlKJI ynpaxcaeaaa npuxpusauaa raaa JIa.u.OHHMH. OT)l.OXHyB 6~8 c, nOBTopHTe ynpaxoreane erne 2 pasa. ITocJIe OKOHQaHIUI. STOfO ynpaacaenaa BqI MO)KeTe ,ll,enaTb see, qTO noxcenaere.

127

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ynp~~::~: ~~fl2;!a~e:::: J~H}1THH, BblnOJIHHHTe TaK}I{e

YnpajfCfleltUe aMl esas TUna S

Bo speMfl nora ynpa}l{HeHHfl Bbl nepeMelIJ,aeTe raasa B HanpaBJIeHiHI ,lI,BH}I{eHHfl sacoaoa CTpeJIKH H B npOTHBOITOJIO}f{HOM HanpaBJIeliHH.

Te!:~~bl BblnOAlt_e1iUfl. I. C~OTpHTe rrpsxo. l1epeMeeTHue .s:r6JIOKH asepx H HaqHHTe BbInOJIHRl'b K r ace ,lJ.BIUKellHe, nepeaemas HX snpaso, aarex - BHH~Y3~~

::~o:~:B~rpH e~~~BaTIBoBBepx. 91'0 oopa3yeT I ,ll,SH}I{eHH~ IT. Q

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, BJIeBO, BMM3, sarea anpaso H CHOBa ssepx sa BepUlHB KpyroBoe ,ll.BE}I{eHHe. Bce 3TO eOCraBJI51er I ~BH}f(eHHe OpOTEIB xacoaoa CTpeJI!UI. DOBTopHTe ero ,lJ;BalK~ ,ll,bl - 3::0 cccrasar I 110JIHbIB ~HKJJ ,lJ.BH1KeHHH: n OTKS qaCoBOH CrpeJJKH. TIocJJe ero BblOOJJHeflHfl 3aKpoHTt rnasa H OT,lJ;OXHHTe B reqellHe 6-8 c.

"UIiKJJ ,lI,BHR<eHHM no qaCOeoH CTpeJIKe H ~HKJI .D.BJUKeHRH OpOTRS l.facosOli crpeaxa o6pa3YloT 1 nOJIHblH HK ynpalKHeHHR ,lJ;JJfI rJIa3 rana B. TIoBTopHTe rrOJlRblii ~HK; ynp81KHeHIHI 2 paaa, 3aTeM OT,lI,OXHHTe B TeqeHHe 10 c saspua rnasa. . ,

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128

ynpa}KHeHIUI. see ynpaxcueuaa ,ll,JJH rJl83 Ct(HT81O'tCH saaepWeHHbIMH.

E~)fCeaIie8Hbte SaHJlTU.n.. Havanas co 2-M He,IJ.eJIH 3aHfITaM, BbInOJlu»iiTe naasane 4 pasa ynpascaeuae rarra A, 3aTeM 4 pasa yrrpaxcaenae rana E. Ilocne aaaepureaas ynpa)KHeHHH THUB A 11 6 cneaaare 4 pasa ynpazcneaae npHKpblBaHIHI rJIa3 JJa,ll,OH51MH. Yrrpa}KHeHIHI ,QJHI rJIa3 MO}l{HO BbIIlOJJHflTb .D.sa1K.D.bl B reneaae eYTOK, He3aBHcHMO OT roro, asmonusere Sbl .n.pyrBe HorOBCKHe yrrpaxcseHHfI H.JIH HeT. TIpH BbWOJIHeHFni ynpa}l{HeHllH ,Il.JHt rJIa3 2 paaa B eyTKH nepepus Mem,IJ.y 3BHHTHSlMH )J,OJI}I{eH 6b!Tb 8 q.

npaBHJJbHOe m:ITaHHe

He CJIe,lJ;yeT ynoTpe6JJf1Tb 1KHPHYIO, }KapeHYIO, neperpeTYI0 H TpY,ll,HDnepeBapHBaeMYlo nanty. Heotixonmro HCKJllOqHTb M}1CO, nrauy, ocrpsre H. npanpasneasue 6mo,ll,a. Cnenyer H36eraTb ynoTpe6J1eHH}1 yscyca, xpacaoro nepna H ,lJ;pymx pa3.D.pa}l{aIOUl.IlIX cneII,HH, a raxsce KOQ>e R xas. HYlKHO 6pOCHTb xypars H yrrorpecxars Ta6aK S JII060H l}JopMe.

OCHoBEoe Tpe60BaHHe K ,n,HeTe - 9TO ee C6aJIaHCMpOsaHHOCTb. COOJlIO.D.eHHe C6aJIaHCHpOBaHHoH .D.HeTbl rpeoyer OT uanaenra cxopee YCHJlHB, qeM MaTepH8JIbHblX sarpar, OCHoBHoe BHHMaHHe cnenyer y,n,eJlHTb TOMY, "T06bl cpeaa e}Ke,lI,HeBHO IlOTpe6JJ»eMblX npo,n,YKTOB 6WlH canar, OBOIl.l.H, JIHCTbH oaomes H JIlo6b1e Q>PYKTbI. MeRlO ,!I,OJUKHO 6blTb COCTaBJIeHO cornacao cne,u.YIOIl.l.HM peKOMeH,Il.au.H5iM.

3a8TpaIC (7-9 1£)

1. AneJIbCHHOBblM: COR MJIB JHo60.M: npyroa ¢PYKTOBbIH COK - I xauixa - HJlH CJJa.D.KHH aneJIbCHH - I nrryxa. 2. 5I6JJOKO HJIM JIIOiSb1e caezsue Q>PYKTbI - 1 inryxa HJlH 60JJbllIe (no 1Ke..l1amuo) .

3. TIweHH'IRblH xJIe6 c seneHblMH OBOLnaMH - 1 sanrxa HJJFI OOJIbWe (no )[(eJlaHFIIO) .

4. Ilpopocurae 3JlaKH (2-Jl,HeBHble) - 1/4 qaWKH FIJIK

60JIbWe (no *eJIaHHIO).

5. MOJloKO HJlH HanHTOK xaxao ~ I CTaKaH.

BTOpol13aBTpaK (12-144.) U o6ea (18-20 II)

I. Canar (1'13 nOMH,u.opOB, orypaos, penaca, CaJIaTaJJeTTYKa, xarrycru, MOPKOBFI Ii np. C He60JIbWHM KOJIHtfeCTeOM COJlH, COI{OM JlHMOHa HJIH npanpasos .D.JJH canara) - 1 saiuxa.

2. OBOll.l,HOH cyn - 1 xauraa.

3. nWeHHqHblH xJJe6 (tJaoarH).

129 .

4. CTPYLII\OBbte naOllJ,1>! (MaHf, '{aHa) IIJII1 3e.neHb"~ ropouiex,

5. 3eJIeHb - nHCTbn JIl05bIX oroponaux pacreuaa (00

>KeJIaHl:i1o) .

6. 3eneHbie OBOUJ.H (mo5we, no xcenanaio).

7. Paea WJlH neseus (AJIR aesererapaauuea).

nOIL8ftUIC (I1-17 It)

1. JIlO6bJe CBeH<He <jJPYKThl (no. >KeJIa HIfIO) .

2. Kp~KepbI, H~H 5JIJo.n,o H3 MeJIKOrO rop 0 uiaa , H.nH MDnDqHblM. XJJe6HWli ny.n,IiHr (no >KenaHH!o).

3. Hanarox xaxao HJIH HHOH - 1 CTaKaH

50JlbwyIO <JaCTb e>Ke.n,HesHDFi IJIHll.H AO~>KHbl COCTaBJIHTb can ar, CBe}KHe <PPYKTbl H 3eJIeHb!e DBOUJ.H. DPH nparOTOBJIeHHB mUJJ.H cnenyer 1l0JIb30BaTbCH paCTliTeJlbHblMH MacnaMH, ynoTpe6JHITb MHHHMaJIbHOe KOJIH'IeCTBo. cneuaf aJIH sooome He HCnOJIb30BaTb HX. Ocoooe BHliMaHHe I-IY*HD Y.II.eJI5lTb CJIe.u.YIOW.HM opaSI:IJIaM npnexa OHIl.(H.

Ilpaaana H nplUJ~Hnbl npaeaa nHIJJ:H

1. ECTb Me.n,JIeHHo., TUlaTeJIbHO nepeacesuaas runny.

2. Ilpaaaaars IIHllI,y iDc06eHHo. ocea) He [J03}!{e '1eM sa 2 q .11.0 OTXO.ll.a xo cny.

3. Haxorna He Cbe.n,aTb 5o.JIee 85 % xcenaexoro 05'beMa ITHllJ.H. ,llpyrHMH CJlOBaMH, CbeAaTb scerna xeasure ruUUH, tIeM xosercs,

4. 1135eraTb ynDTpe6JleHHR BOAM so SpeMl'l. ensr. DHTb Ba.n,y He panee tIeM sepea 0,5 q nocne eau. Bsmasars B Te'IeHHe CYTOK 10-15 CTaKaHOB capos aonu,

C06JIlO.n,a51 yxasaaaue T1pB.BHna H npHHUHIIbl T1HTaHH5I H e>Ke,l(HCBHa BbTDDJIH5IH HoroBcKHe ynpaLKHeHHH, Bbl nOJIHaCTblO H36aBHTeCb or npa5lBJIeHHB 50JIe3AeHHora COCTO- 51H1U! cpraaa 3peHH5l.

11. HAPYlllEHI15I CEP ,U£lIHOPI ,llE5ITEJIbHOCTI1 11 APTEPHAJIbHA)I fl1DEPTEH311H

MRJIJIHaHbl JIIQ.ll.eii so. scex MHpe crpanaior 6DJIe3HHMlf cepnua Ii KpOBeHOCHblX cocyaos, noropsre naauaaio- cep.u,etl"Ha-cocy.n,HCThIMH 3a50JleSaHIlRMH. 3TH 50Jle3HH .ll.B.BHO Y>Ke 3aH.HMalOT nepsce MeCTO cpenn npH'IHR cMepTHacTIi HaCeJIeHHSJ MHarHX pa3BHThlX crpau, YBeJ1lf1'leHHe ax pacnpocrpaaeaaa H B pa3BHBaIOllI,.lXC5I crpanax craHaBHTC.fI yrpO)Ka!OID,HM. CarJIaCHa AaHHhlM AMepHKaHCKDH Me.n,lIUIlHCKDH accousauna, B HaCT05lID,ee BpeMH fio.nee tIeM B 50 % cnyuaea npli'lIiHOH cMepTHOCTI1 B Coenaaeunux Illrarax AMepHKH 51BJIHIOTCR cep.n,e'IHO-cacY.ll.HcTbre 3a60-

130

JIeBaHWl. I1x 50JJbWYIO pacnpocrpaaeanocrs rraauaator «9nH.II.eMHeH XX B.».

D09To.MY npe;lI.CTaBJJ51erCR ocoeemro Ba>KHbIM paCCMOTpers <j:lapMbl CepJI.eqHa-COCYJl.HCThlX 3a50JIeBamlii, HX IlPH'1HHbl, B03MOH<HOCrH BJJlUIHH.fI na 3a6o.JJeBaeMOeTb HMH, JIelJeHHe H npa<pHJIaKTHKY HX C OOMOillbIO reparrearasecKaB Han!. Flocxonsay 9TH 60ne3HH nopascaror cepnne H cocyznr, H3JIO)l{HM ocnoaaae npe.n,CTaBJJeHIUI ° CTpoeHHH H <PYHKlT,H5lX 9THX opraaoa.

Cepane IIpe.ll.CTaBJlHeT c06aH npOlJHWH MblWe'lBhlH Hacoc, Ko.TapblH, coxpamascs CD CKOpOCTblO 70-75 pas B J MHH, aaraeraer KpOBb B aprepaansnyto cHcTeMY. CepJI.-

. ue na.n,.n,ep}!{HBaeT lJ.HpKyJIRUHlO KPDBJi, TIDJIyqa51 ee H3 scex '1aCTeH rena no BeHo.3HblM co.cy.n,aM If HarHeTaSJ. ee BO ace 'laCTH TeJIa no aprepuau. 3Ta CJIa)l{HhlH MexaHH3M, KOTapblH y MHarHX JIIO.II.efi HHar.n,a BbIXO.D.HT li3 CTpDH. ECJIH He 06eCnelJHBaeTCH Heo6xoJI.HMae KpOBOeHaOH{eHHe KaKoHJIH6a 'laCTH Tena, B HeM npOHCXOJI.HT nospexneana. 9TH nOBpe>KAeHHH Moryr 5hlTb RaK B caMOM cepnue, TaK 1'1 npyrax opr-aaax - B nerxax, nonxax, Ma3re Ii .ll.p. IIpH JII060M uapymeaaa MexaHH3Ma pa60TbI cepnna B03HHKaer cepnesnoe HeAOMoraHHe HJIH, HaK erne rOBapRT, cep.n,elJHhlH npscryn.

K 60.ne3HHM cepnexno-cocynacroa CHCTeMbl,KOTopble MO>KHo. .ne'lHTb C noxoumo repanearasecxoa itorH, OTHOCflTCH: arepOCI<JJep03 (ynJIaTHeHHe CTeHaK cocynoa). xopoaapnus rpDM603 (ocrpas saxynopxa aprepas cepnua), nereaeparaasue 3a6o.neBaHH$I cepmra, runeprouasecsas 6aJle3A.b. PaCCMo.TpHM xparxo 3TH 3a6aJleBaHH51.

i\ TepOCKJl epos. B H yrp eH aa 51 CTeH Ka a prep Hi1 YTa Jl1ll. a - eTCH B pe3YJIbTaTe nocreneaaoro aTJIOH{eHH$I B Hell )KHpaBbIX BemeCTB. JrH OTJJOLKeHHJ{ B cpopMe aanaacrosauan ua BHyrpeHHei1 CTeHKe aprepua nocrenenao CY)KalOT HX npocser, B peaynsrare sero 3aTpy.n,RSleTC$I .ll.BH}KeHHe xpoBB. Ha HepOBHDA nOBepXHOCTH CTeHKH cocy.n,a a6pa3YIOTC}I TPOM6hl, H UHpKyJI5IUH51 KpaBH npexpamaerca.

KopOHapHblA TPOM003 - no. peaxoe aapynreaae npoXOAHMOCTH aAHaa H3 aprepas cepnua HJJH ee BeTSeH C naCJJeJI.YlOUI.HM '1aCTHQHblM HJIH nOJIHWM BaCCTaHaBJJeHHeM KpaBo.cHaC}meHIHI cepnua. Pe3KaK aasynopxa aprepaa casaaaa C 06pa3aBaHHeM TpOMoa ua ee uepoaaof CTeHKe. BCJ1e.D.cTBlie aapymeaas KpoBocHa6meSIDI MHDKapJI.a BO BpeMH npacryna Ba3HHKaeT 60JJb B rpyna, pyxe, MO>KeT nOHBFiTbC5l acnapaaa,

.u.ereHepaTHBHhle H3MeHeHHH MHOKap.ll.a B03HHKalOT BCJIe.ll.CTBlIe nocrenexaax AeresepaTliBHblx H3MeHeHHfi

131

KpOBeHOCHhlX COCYAOB . .D,oKa3aHO, tITO K T3KHM H3MeHeHH- 5IM COCY)l,OB npHBO)l,I1T anoynorpeoneaae KYpeHHeM.

.D,ereHepaTHBHbIe E13MeHeH.ll5I MHOKapAa OTMeqalOTCR npeHMyw,eCTBeHHO Y Jilin. cpeaaero li nO>KHJlOrO nospacra. TIPH 3TOM, XOT51 cep aue rrpOAOJ1}KaeT paeorars, ero AeRTeJlbHOCTb He)l,OCraTOtIHa )l,J1R nOMep>KaHBR HOpMaJ1bBOrO 3AOpOBbH.

112M:eHeHIH! cepnna npH nmepTOHH'leCKOH 60JIe3HH B03HflKal01 B pesynsrare nOCTOHHHoro noaenneuas aprepnaassoro ).I.aBJIeHHH. Bsicoxoe apTepHBJ1bHOe ).I.BBJIeBHe asrsuaaer nepeaanpaseerrae cep.n.e'IHOH MbIUllI,bI H scea CHCTeMbI spoaoooparneaaa. 3TO nepeaanpaaceaae npRBOAHT K H3HOCY H nOBpe2l<.n;eHHIO TKaHeH, ynJIOTReHHIO CTeHOK COCYAOB, yxy.n;IlJ.eH1HOKpOBOCHa6)KeHHH cepnna lei M03ra. I1HOr)l.a KpOBOCHa6)KeHHe M03ra HaCTOJIbKO yxyznuaerca xro B03HHI<aeT napa nus O.n;HOJd nonoana bI TeJI a HJlH rroJl~

HbIM rrapaJH1CJ. .

B aacrosmee BpeMH 06menpH3HaHO, tITO B 60JIbWHHCTBe cayxaea cepnesao-cocynacrsre 3aGOJleS8HHH CBH3aHbi C B30,ll,eaCTBHeM nCHXOCOMaTHtIeCKtlX c1Jal{TOpOB. BoJle3HH, B031H1KalOU{lIe B pesynsrare rrepeuanpaxcenaa H crpecca, Ha3bIBaIOTC5I rrCHXOCOMaTHqeCKHMH (01 rpes. psyhe - nCHXHKa, soma - TeJIo). Han60JIee pacnpocTpaHeHbI CTpeCCbI H nepeuanpaxcenus, Sbl3bIBaeMbie nCHXHqeCKHMH nepe>KHBaHIUIMH, KOTOpbJe 06YCJlOBJleHbl 'IYBCTBOM crpaxa, 3aBHCTH, xpymenaea Ha,!!.e}K)l, H T. rr.

COrJlaCHO rrOJlO1!{eHHHM HOTH, nCHXHKa KOHTpOJIHpyeT ace CPYHKUFlR, ynpasnaer TeJIOM II CTltMYJ1HpyeT ero. TeJIO HBJI5IeTCH HHcTpyMeRToM, HaXO,ll,flIIlRMCH: non BJIaCTblO nCRXHKH. n09TOMY CPBKTOPbI, RSJlS'llOmReC.H CTpeCCOBhlMH ,!I.JIH: nCHX liKE!, B bT3bIB a 101 ra KLKe ne pea a n P flLKeBRe p asJIHtIHbIX CHCTeM opraaasaa. BOJIblllHRCTSO 60JIe3HeA naurero BpeMeHII, B q3CTHOCTH aapytuenns cep.n;e'lHOH .lI:ellTeJIbHOCTH, ranepreaaus, 6POHXU3J1bHaH 8CTMa Ii zp., KaK rrpaBHJIO, CBH33Hbi C nCHXH'IeCKHM nepeaarrpmxeuuex, KOropoe R Me)l.HllHne 0603HatIaeTCH TepMHHOM «nCHXOCOMaTH'IeCKHH rpaxrop». TIOCIWJIbKY 3Ta rnaaa nocaameaa Cep)l,e'lHbIM He.ll:OMOraHHHM H apTepHaJIbROH rFmepTeH3HH, oneurex xparxo rrOCJJeAHIOIO.

ApTepltaJlbHaSJ rarrepreuaun, Y HOpMaJIbHOro saopoaoro qeJIOBeKa CHCTOJlH'IeCKOe aprepaansnoe .lI:aBJIeHHe pasao 120 MM pr. CT., .lI:HaCTOJlHqeCKOe - 80 MM pr. CT. TIPH naTOJIOfHqeCKIIX H3MeHeHHHX aprepaa HJlH CFlCTeMbI KPOBo06pameHHSI CHCTOJIHqeCKoe J],8BJIeHHe M02KeT 3HatfHTe..rrbHO rroBbiro a TbCH, YBeJm~HBaeTC5I H ll.H8CTOJJlItIeCxoe )l,aBJleHUe,

)32

npHtIHOfi nOBblUleHH5I apTep~i3JJbHOrO J],aBJIeHH5I 51BJIKeTCH cy2KeHHe apTepFli:i. Ilps 3TOM cepnue .D,OJDKHO cexpamarscs HHTeHCHBHee, tfT06bl npOTOJIKRYTb KPOBb nepes BpTepHH, "ITO sener K 1l0BbIWeHliiO 8pTepH8JJbHOrO .lI:aBJIe:

HlHI, HJlH, KaK era H83bIB81OT B Me.nHIlHHe, apTepH8JIbROH

raneprensun.

DOBbfweHHe apTepHaJIbHOrO A8BJleHtHI npn B036Y}J{)l,e-

IUIH 11 pa3JlHtIH b1X 3MOllHOH3JIbH blX nepe)l{HBaHHllX flBJIHeTCR HOPM8J1bHOH peaKIlHefi H Of)bITIHO He OKa3bIBaeT .n;eACTBHH aa opraunaa. K,aK npaBHJIO, B T8KHX CJlYQ8HX J],aBaeaae sckope HOPM8J1H3yeTCll. Ho eCJHI OHO OCTaeTCH 3Ha'lHTeJIbHO nOBbl1lleHHblM, 3TO Bb!3bIBaeT pa3JIHtIHbie uapymenas B opraHH3Me: nOHBJISlIOTCH CJIa60CTb, qYBCTBO pa36HTOCTH, fOJIOBHa5I 60Jlb, naoma - 3aTpYAHeHHe nsrxaHHH, pa3Apa>KWreJlbHOCTb, HapYIlJeHHe 3peHH5I, nOXOJIO-

)l,aHHe ROHe"lHOCTeit

B HaCTOH1llee speMll .lI:OKa3aHO, qTO HHOf)l,a aprepu-

aJIbHaH fHnepTeH3Hll 06YCJIOBJIeHa B03AeHCTBHeM nCHXOCOMaTatIeCKHX cpaKTopOB. Ee pa3BHTHe MO)l{eT GbITb TaKLKe CB5I3aHO C B03paCTRbiMFI H3MeFleHR5IMH opratUI3Ma, B 'IaCTHOCTH pa3JIH'IHbIMH ,!I.ereHepaTHBHblMH npon.eccaMH, o tIeM yme ynoMHHaJlOCb asnue.

Ilepeaaex K paCCMOTpeHH10 npouecca JletIeHHlI aprepHaJIbHOH rHTIepTeFl3HH H cepJl.etl'FlblX He,aOMor3HHH.

AorOBCKoe J]eTIeHHe

HeT He06xo.n;HMOC1H nOJl.1:JepKHBaTb, 1:JTO TepaneBTHqecxas Hora He 3aHHMaeTCH Jle1:JeHHeM OCTpbIX cep,!!.e1:JHblX npHCTynoB H nmepTOHHtIeCKHX KpH30B. TepaneBTHTIeCKall Hora M02KeT OblTb npHMeHeHa nHlllb B rex CJIYTIaHX. xorna HeT Heo6xo.ll:IiMOCTH B HeOT]lO)!{Hoi1 noaomn

Ham onsrr, HaKOnJIeHHbItI B HHJl.HHCKOM HHCTIiTYTe Bonl B Tlarue, CBHD,eTeJIbCTByeT 0 TOM, qTO B renenae 2-3 Mec 3aHHTHli Boroft y n8UHeHTOB C Cep.ll:etIHbIMB He.n.oMoraHHlIMH BocCT8HaSJlHBaJIOCb HOpM ansaoe COCTOllHMe. B .lI:aJIbHeHWeM 3TII naUHeHTbl OCTaBaJ1HCb 3.l1:°POBbIMH, HHJ{aKHX >KaJlo6 He npeA'bHBJlllJIH. T~ }Ke caaoe H~- 6JIIO.nanOCb H Y 60JIbHblX C apTepHaJ1bHOH raneprenaaea. ECJIH. 60JlbHble BbJllOJl1l5lJIH nama peKOMeH,!!.aUHH, aprepaaJIbHOe naaneane HopMaJIH30BaJ10Cb Y HHX tIepe3 1-2 Mec.

Ba>RHO OTMeTHTb 'lTO HorOBCKaSi CHCTeMa JIeqeHHH:

, .

cepRe'lHblX He.ll.OMOraHHH H apTepHaJlbHOH raneprensaa OJl.FfHaJ{oBa. J1e'leHHe BKJllOqaeT 3 nyHKTB: I) CJIe)l,OBaHHe orrpe)l,eJJeHHbI.M npBRUHrraM H peKOMeH)l.aUHHM; 2) npaBlfJJbBoe rraraaae; 3) SaHJ!THe HoroA no cneUHanbHoA rrp~rpaMMe. Dpe}l(Ae scero paccMoTpHM HeK'O'fOpble Ba1KBeBmae np~lI.HnbI H peKOMeS,llattKH•

133

134

B 0 . " "

a>KReHU1ee YCJlOBHe 3a.HRTHH CaBaCaHOH: KRWetl.HHK AO)1-

)KeH 6blTb orropcscuen, a )KeJly)!.OK He OT5I.rOlIl,eH IluLIJ,eli.

JIauaM, CTpa)!.aIOl.l{RM apTepllaJ1bHOH nmepTeH3Heii, CJ1e)!.yeT npOBepllTh ypOBeHb apTepHaJ1bHOrO )!.aBJlemm nocne 3aH5I.TH51 caBacaHol1 B TeqeRl1e 3 aen. 06blQHO K 3TOMY BpeMeHH apTepH2JlbHoe .uaBJIeHHe HOpfllaJlH3yeTCIl. nOCJle HOpMaJl!l3aUIUI na BJleHHH cnenyer npHcTynRTb K BbUlOJlReHi1l0 acaa BToporo H TpeTbero .9TanOB, OTIHCaHHhlX HH1Ke. B 3TOM CJlY\.Iae, ecnH. nOKa3aTeJlb CH.CTonHQecxoro apTepnaJlbHOrO ·AaBJleHIUI OCTaeTC51 Bblwe 150 MM pr. CT., CJ1e.uyeT AO HOpMaJlR32UHH 2pTepl'l2JIbHOfO nasJIeHH51 npoAOJI)!{aTb .ll.eJl2Tb TOJIbKO eaaacaav.

flOJl.O:JICUTeAbHOe 8ei1cTBue. XOTH )J.elkTBHe caaacaau ua opraHM3M OMcaHo B rn. 2, B AonOJllleHl1e K CKa3aHHOMY He06xoAHMO OTMeTHTb cne.ll.YlOlIlee. HawH Ha6mo)J.eHH5l. cBIiAeTeJIbCTBylOT a TOM, tJTO perymlpHble npaBHnbHble 3aHRTH.51. caBacaHOB B Te'leHl1e 2-3 HeA 0l<a3blBalOT BblpaJl.(eHHoe nOllO)KHTeJlbHoe BJllHlHHe H3 naUReAToB C cep.ue'lHhrMH Re.n.oMoraHlHIMH R apTepl1aJlbHOH ranepTeH- 3Hefi. ORa YCTpaHSleT RapyweHIUI 1(POB006palIleHEl513a cxer yMeHbllleHlHl uepaacro HanpSl)l{eHIHI Fl paccna6JleHFHi BHYTpeHHHX opraROB. B pe3YJlbTaTe pacclla6neHHH H 1I0PMaJIl'l3aUMM COCTOHHH5l. apTepH~1 BblCOKoe apTepHaJlbHOe AasneHHe nOCTeneHHO CFlI1J{{aeTCSl 11 KOppll.rHpyeTCSl.

BTOpOt1 stan. (4-Ji/. U 5-fllieaeJl.U)

npe2KAe 'leM npHcTynHTb !{ 3aH$lTMIO flOrOM, CJIeAyeT

IlpOtIHTaTb pasnen «TIpHHUHllbl 33HHTHSl HorOH» H3 rn. 1. 06palIla51 npa 3TOM ocotioe BIUIMaHHe ua YKa3aHHSI OTHOCHTeJlbHO OTAblxa. Ha BTOPOM 3Tane cneAyeT BKJIIO'lliTb B CBOH KOMITJIeKC acaau, npHBeAeHHble HUH<e. Bo BpeMSI 3aHSlTHH HoroH HX He06xOAHMO BblTIOJ1HSlTb B CJleAYIOUl.eM

nop.SlAKe.

1. TIaBaHMYI<TaC3Ha (s nOJ]O)l{eHim nexca, CM. rvr. 2).

BbITIOJIHHihe ee 6e3 l-lanpSl}KeIHIH B HaH60nee y)!.06HOM )l.JIK nac TeMile, llOBTOp5!ihe 4-6 pas e)Ke.n.aeBHo.

2. Y'TT8HOa)l,aCaH8 C nooqepeAHblM oo.uHnMaHueM nor (CM. 1'JI. 2). BHaqaJIe y.n.ep)KHBaihe uory TOJlbKO B rene!{He HecKOJlbKIlX cesyan. nOCTeneHHO YBeJln'lIlSaiiTe 31'0 BpeM5I AO 4 c, 3aTeM no 6 c. EJI.(e)l,HeBHo BblTIOJrliJIMTe acaay TOJIbKO 6 pa3 (noJJ.RIiMaSl Ka}KJJ.YlO aory TIO 3 pasa).

3. CaBaCaHa. Ilocne 8blflOJIHerrHSl YKa3aHHblx acaa B KOHu.e aaHRTHR Heo6xoAllMO Bbl.nOJIHRTb caBacaHY· MeTo.n.HKa BblTIOJlHemUl ee TaKaR xce, KaK Ii aa nepBoM STane. I1pO)J.OJI>KHTeJlbHOCTb caaacaua, BblllOJ]tlSleMOH B KOHu.e aamlTHH Horou, MO}KeT 6blTb no lKenaH}110 YMeHbweFla. )J.OCTaTOQHO BblTIOJ]R5l.Tb ee Ha BTOpOM 3Tane B TelJeHHe

135

npHHU.HDbl H. peKoMeH)l.au.HH

Caenyer 6pOCHTb KypHTb

60M npyrox BFiD.e Cne HJJH npHMeH51Tb Ta6aK B J11O-

TIHTb qaR H Korhe' nyer OTKa3aTbC5l. OT npaauxe«

C 't' , a TaK>Ke OT ynorpeo

. ne,nyeT HCKJlIO'IHTh H3 . a . . JIeRHH aJIKOrOmI.

KH, HMua, MSICO CJI~IIIKO: mUHOlia T~nJIeHOe MaCJlO, CJlH8-

n pUJ,te1taHtle. He cne :~Hble JlIO,na.

UREf, yxcyc, ocrpsre -rrp!m:%sbl ynoTpe6;siTb ocrpue cneMHoro COJIH. Cnenyer H36erar'b Kg:CHb[ nepeu, cnHIllKOM 3aCH)KHBaTbCH sa patioro 0 peeaaaas .. He cnenyer YBenHtJliTb npOAOJl)fnITe~b:o~~~HHe qaCbI. He06xoAFIMO 03RaKOMHTbCH c npHHUHnaMH nHT HOqHOrO CRa. LJT06bl HElH H ApyrHMIi HorOBCKHMH nOJlo!HHH, KYllaHFlH, osaurernaasr )l.OJl}KHbl: H3YQHTb co e eHlulM, qHTaTeJrH 3TOIl Hexoropue naxaae peKOMe,n pH<aHH~ rJI. 1 STOH KHHrH H3JlO)KeHbI HH)Ke. HAaUHH, KOTOPblX HeT B rJl. 1,

I'aaaaas peKoMeHA3UHSI - 3

npH)KeHHbIM H36eraTb '<:ecn ~O CTapaTbC5[ He OblTb ua-

HO ' U OKOHCTBa aOJIHeH U

CTH H nepeYTOMJIeHHt'I X ' HH, HepB03-

naxcauxa npa nlO6blX· cOTSI 31'0 HeJIerKO - 6bITb B pe-

Heo6xOAHMO )!.06HBaTbC5I y H~~~HHX H cHTyaUHHx, sroro MaHHH B3aHMOCBH3eH«~ 6AH H3 npaBHJIbHOrO TlOHH-

Bon - 0 meCTBO - npup <:'>

. pOCbI ocaetnenu B rJl 7 . ex .OAa». aTIl

npO'IHTBTb, 'IT06bl HCnOJl·b3' p . oxeunyex ee BHHMaTeJIbHO coeuocrea npeononesars o~aTb D.JIH paaaaras CBOHX cnonpxxcenae. HTyaUHH, aussraaiomae aa-

3aHHTHH HOrO"

ITaUHeH'T8M C cep)!.eQHblMH

BJIbHOl1 raneprenssea CJIeAyeT ~e~OMOra[HlSlMH R aprepn-

HOCTR B 3aHHTHHX HorOH K 0 JIIO)l,aTb npHBUHn nanH3J10}J(eRHbIMll HH}Ke.' PyoBOAcTByHCb YKa3aHH51MH,

Ilepesui sran TIpo)!.on}J(HreJIbHOCTb rrepnoro

srarte CJIeAyeT BbInOJIHIlTb TO srana - 3 HeD.. Ha 3TOM

nOJlHeHHlI caaacaau I10AP06H~~~~ccaa:acaHY. MeTo)!. BbI-

Ilpexne tJeM npncrynars B rn. 2.

He06xO)l.IlMQ nposarars ee ona K BblrIOJlHeHHIO caaacaaa,

acaau. He cnenyer JJ.eJIaTh CBHHe Fl nOHHTb CYTb 3TOl'%

acaay, 6YAbTe TepnCJlHB ee BTOpOfl5lX. BbInOJIHHH cas-

E{}ICeaHeBftble saliRTURbf C COBeprneHHO crroxoaaa.

C5I ASa)!{Abl HMI TPH)!{.ub; B ~Be~Cb~R~ti CJIe)!.~eT 3aHHMaTbBblnOJlHRTb ee B -rexeaae 30----40 . OJl)iH npHeM HylKHO rnee BpeMH AJIH 3amITH" _ 3 MllII. HaH60JIee nonxonsnOJl)l,eHb (tJepe3 2 'I nOCJIe :~ yrpo (nepen 3aBTpaKoM),

oporo aBBTpaKa) H seqep.

15-30 MHH. CJJe,n:yeT rfllOI<e npo,n:OJl>Ka!h lJhlOOJlH.II1h rOJIhKO o,QRY casacaay XOTSI Oh! ew.el pas B reseaae CYTOK.

Tpetud sran (6-5l U noclle8Yloufue He8ell.u)

Ha 3TOM srane H B ,n:aJlbHeiilueM i1oroBcKHe ynpaxcBeHHH CJIe,QyeT Bb!ITOJIHSlTh e)f(e,QHeBHO B TaKOH nOCJIe,QoBaTeJIhHOCTH: npaaaxaa C pexaxojr B rrypaKoH (CM. I'JI. 2), CypBHHaMacKapacaH8 (CM. rJl. 3), CUlTYJl8HaCaHa (CM. rJ1. 5), naBaHMY!{TaCaHa (KaK O!JFlcaHO aaure) , casacana (KaJ< onacauo asnne).

PeKoMeH~yeMoe MeHm Baerpa« (7-9 It)

1. AneJlhCHROB.blti: COK HJlH moooH ,npyroH <jlPYI<TOBbIH COK - 1 lIBWKa - HJJH CJlB,nKHH anenscan - 1 urryxa.

2. Cseacee $l6JIOKO HJIH Jlloowe CBeR<He <PPYKTbI, zpoae MBHro - 1 WTYKB HJlH 60JIbllle (no >KeJlaHHIO).

3. I1popoclllFle 3JIaKH (2-,nHeBHbIe) - 1/4 qaWKH.

4. I1meHHllHblH xne6 C 3eJIeHbIMH OBOI.l.laMH HJIH non-

PYMSlHeHHbla xJIe(5 - KOJIHlJeCTBO no )l{enaHHlO.

5. CHHToe MonOKO (no meJIaHIHo) - 1 sauixa.

BTOPOU saerpas (12-14 rt) U o6e8 (18-20 rt)

l. CaJIaT (H3 nOMH)lOpOB, orypnoa, penaca, canaraJIeITYKa, MOPKOBH H np, C He60JIhWHM KOJIHt{eCTBOM COJIH HJIH JIHMOHHbIM COKOM, HJIH C cppaHl . .J;yaC.KOH npHnpaBoA:

H.IlH Bo06me 6ea rrpanpaa) - 1 'IaWKa.

2. OBOmHoR cyn - 1 saunca.

3. ITmeHHt{Hbli% xJle6 (aanara) - no iKeJIaHHIO.

4. CTpyqKOBble OBOlII.H (aaar, Macyp, saua HJIH seneHblli ropourex) - no iKe.nBHHIO.

5. CaR (3eJIeHh - JlHCTb5i mo,6h1x orop0JJ;HbIX pacreBHa) - no 2KeJIBHHIO.

6, 3eJIeHbre OBOIUH (JlIOOble) - no R<eJIBHHIO.

7. Pbl6a (,QJlH HeBereTaPHaH~eB) - 2 cpenaax KyCOq-

xa sepes .a.eHb.

Ilononu« (15-17 It)

1. Caexeae <PPYKThI (mo6ble) - no )l{eJlaHHIO.

2. Kpexepsr HJIH OJIIO)l,O H3 MeJIKOI'O I'opOlIJI{a - no )f(eJIaHHlO.

Ba>KHo rrOMHHTb, 'iTO OCH.@BHYIO 'IaCTb e>Ke,QaeBHOH e,Qw )l,OJI)!{EIbi COCTaSJIHTh canal', CBe>KHe CPPYKThI H 3eJIeHble OBOlUH. naw.y cne,nyeT roroaan, sa paCTllTenbHOM MaCJIe, He Hcnonb3YH cnemra HJlH BcnoJlb3Yfl: !IX BRe- 60JIbWHX KOJIRQeCTBax.

136

12. PlOfA )J}I51 YKPEnJIEHYI.$l 3,UOPOBb.$l

Ilocae Bhlxo,na rrepsoro H3ll,aHIUI 3TOH KHFlni H ncnyl:IHJ1 60JIbWoe KOJIH'ieCTBO nacex H3 paaasrx yrOJlKOB HR,QHR, H3 npyrax C1'paH, B !WTOPbIX nana BblCOKa$l OlJ,eRRa KHHrH. BOJlhWOe l:IHCno nau,HeHTOB, H3JIeQHBlllHXCH 01' XpOHHl:IeCKHX 60ne3HeH 6J1aro,n:apH nOR KHHre, npOCRJIH MeSH nopesoaeanoaars FlM acausr )l,JHI e>Ke)lHeBRbIX saHHTHH B lJ,eJIHX nonaepxcaaaa 3)lOpOBhSl H npeaynpe}!{.a.eHHH peuanxaa HMeBl1HIXCH 3aOOJleBaHHH. C YQeTOM 3THX nO)l{eJIaHH}{ npennaraio BaM KOMnJIeKChI ynpascaeHHH D,JIH 3aHllTHit

KOMnJIeKCbI COCTaBJleHbI TaK, tITolJhl 6bITb nOJIe3HblMH TeM 3aHHMaIOIl.J,HMCH,KTO H3JIe'lHJICH OT KaKBX-JIH60 00' JIe3HeH, a TaKR<e TeM, KTO XQqeT 3aHHMaThC$l Horofi )l,JIH nonnepxcauna COOTseTCTBYlOmeH <POPMbI. TaKHMe o6pa- 30M, B pesynsrare BhInOJIHeHHH acan, nepesacneaaax B npasenexaax rpyrmax, B03MOR<Elhl 2 scpcpeKTa: 1) npenynp e)l{)leHHe peUIHl.,BBOB sa 6 OJIea a H H ji, KOTOP hiM H CTP anaJIM 3aHliMalOW.HeCH; 2) coxpanenne cpH3H-qecKoro H nCHXHQeCKOrO 3)lOPOBb$l npa peryaspusrx 3aHHTHHX HoroH.

B 3TRX KOMIIJleKCaX acamr H npaaaaau pa3)l,eJIeHbI aa HeCKOJIhKO rpynn B 3aBHCHMOCTH OT fIX occceaaocrea H B03,QeHcTBHSl aa opraaaax. 3aHHMalOUlHIkSl .ll.OJl)KeH Bhl6paTb 113 KaR<,QOH rpynnu ]-2 acauu B COOTBeTCTBHII co CBOIIMH CKJIOHHOCTSlMH If B03MO)J{HOCTHMH. Acaaa H3 1-4-11 rpynn neI'KOBbIITOJlHHMbI II I(OcTynHhI ,nJlH nauaenTOD scex B03pacToB lie3aBHCHMO OT FIX COCTOHHRH 3,Q0- pOBhH. Acaasr 5·j:j rpynnu oOJIee rpynnu, H He Ka}f{,QblH 3aHHMalOIl.J,liHCH Mo~eT ax BhlnOJlHHTb. TeM, KTO He B COCTORHHIi BblnOJIHHTh acaau 5'H rpynnu, peKOMeH)lyeM nO,!106paTb AJIH ce6H acaau ApyrHx rpyrm, 310 He npHBe,QeT K YMeHbweHHIO 9tP<peKTHBHOCTH 3aHHTFlH. 3aHHTHH HoroH ,QomKHbI npOBO,lI,fITbCH B ynooaoe ,n:JH! 3aHtIMalO' tueroca BpeMH, COOTBeTCTBOBal'b COCTOSl.HHIO ero 3,QOpOBhH H T. ,Q.

Perynapnsie 3aHHT1UI no 15 MIIH e>Ke,QHeSHO HJIH KOTR oW 5 paa B ne,!leJlIO npaneztyr K npespacasrx peayasraTaM.

B TOM cnyaae, eCJIH BhI 3aHHMaeTOCh florot! TOJIhKO 10-15 MHH, B KOHue 3aHHTIUI BhI )l,OJl)KHhl 06S1aaTeJIhHO CD,eJl ars caaa ca HY (CM. I' JI. 2). TeM, KTO n pa KTH syer ynp a· )!{HeHHH ,nJIH I'JIa3, KOHueHTpaUHIO FI Me,nHTaUfllO, cnenyer BblnOJlIHI.Tb HX nocne CaBaCaHhI. Bo BpeMH 3aHHTHl1 peKOMeR.!I.yeTcH nOJIh30BaThCJI coorBeTcTBYIOW.HMR HJIJlIOcrpauaaaa aeaa 11 ax orracaaaea,

~a7

ITpe,D,CTa13JIHeM ROMnJIeKCbI ynpa>KHeHHM .Il.JIH 3aHRTHit I-a rpynna: cypaxaaxacxapacaaa - 2-4 UHKJIa (CM.

I'JI. 2) 'caHTYJIaHCaHa - 2-4 THKJIa (CM, I'JI. 5), nasaaMYl{TaCaHa - 4 UHKJIa (eM. rJI. 2), YJl.lKal1.fI npaaaaua - 5 IUfKJIOB B ,rro.nO>KeHHH CTOH MJIH nezca (CM. I'll. 4), pexaxa-nypaxa npaaaava -10 UHRJIOB (CM. I'JI. 2), 6xacTpHxa npaaasna - 10 UHI{JlOB (CM. rJI. 10).

2~H rpynna: rpaxoaacaxa - 4 lJ,HKJla (CM. I'JI. 5), Tapacaua - 2-4 UHKJIa (CM. rJI. 4), apnxaaaxpecaaa c- 2-4 UHK.na (ca. rJI. 3).

3-51- rpynna: 6xY>KaHraCa ua - 2-4 UI1KJla (CM. r.n. 2), uranacxacaaa - 2-4 l1.HKJIa BhlnOJIHHeTCH llOCJIe 6xyxcaaracanst (CM. rJI. 2), nauiaaor-ranacaaa - 2-4 D:HKJla (CM rJI. 2), YTTaH[Ja,D,8CaHa - 2-4 D:F!KJ1a (CM. rJI. 2), 3Kna,D,aYTTaJ<laCaHa - 2-4 UHKJJa (CM. rJl. 4).

4-51 rpynna: anpacaaa - 4 UIiI{Jla (CM. I'JJ. 5), BpHKIllacaaa - 4 l1.HKJI8 (CM. I'JI. 5), rOMyI<XaC8Ha - 4 UHKJIa (CM. I'JI. 5), Hora My,D,pa - 2-4 D:HKJJa (CM. I'JI. 4).

5-51 rpynna: capaauracana - 1-3 MHH (eM. rJl. 4), xarcnacaaa - 2 UHI<JIa BbillOJIHRIOTCSl nOCJIe capaaaracaHbI (CM. rJ1. 4), xaaacaua - 2-4 UHKJIa (CM. rJI. 7), nxanypacana - 2-4 UHKJJ8 (CM. rzr. 3).

06tUHe ,D,JlSI scex: casacaaa - B resenae 1/4 speuena acero 3aH5ITIUI (CM. rJ1. 2), ynpa)KHNIIUI .D,JIH rJ18a (eM. rJI. 11), BbmOJIHeRHe KOHu.eHTpaU'RH H Me.D,F!TaUHH (no :meJlaHJHO, eM. I'JI. 7).

CITI1COl( JUHEPATYPbl

)l.peBHHe HCTO'lH.HKM Cherand Samhita Goraksha Paddhati Hatha Pradipika

Samkhya Darshan by Kapil Vasistha Samhita

Yoga Surta by Palanjali

Cospeaeaaae HCTOl{HHKH

Acharya Bhadrasen: Yoga Aur Swasthya (Ajmer: Adarsha Sahitya Niketan, 1951).

Dr. Phulgenda Sinha. Yoha: Meaning, Values and Practice (Patna:

Indian Institute of Yoga, 1970),

Swami Kuvalayananda. Pranayama (Bombay: Popular Prakashan, 1972) .

Swami Kuvalayananda. Yogasana (Bombay: Popular Prakashan,

1965). . .

Swami Sioananda. Yoga Asanas (India: The Divine LJle Society, 1972) .

Swami Siuantuuia. Thought Power (India: The Divine Life So-

ciety, 1970).

Swami Ylueiuuuuuia. Jnana Yoga (India: Ramakrishna Mission).

Swami Vivekananda. Karma Yoga (India: Ramakrishna Mission). Swami Vivekananda. Raja Yoga (India: Ramakrishna Mission).

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