Yevminov's board - how to do it yourself? Exercises on the board of Evminov

As soon as representatives of the human race from the pose on all fours in the process of evolution moved to a vertical position, their spine began to be subjected to additional serious stresses. According to the ancient healers, expressed in treatises, the right-browing person is young and healthy just as much as his skeleton - the spine. But the rapid development of civilization along with comfort has brought modern homo sapiens with hypodynamia, causing negative changes in the physiological curves of the body due to low mobility and a sedentary lifestyle. The deformity of the vertebrae arising on the background of these changes disrupts the normal state of the main support of the human body. About 90 percent of people living on our planet suffer from osteochondrosis, one of the five most common diseases of the world's population. A unique home simulator, the Yevminov board, helps not only to get rid of deformity and stretch the spine, but also to strengthen the muscles supporting it, and also to prevent the appearance of more severe ailments of the musculoskeletal system - sciatica, scoliosis and other disorders of posture (lordosis or kyphosis).

For whom is the proofreader Evminova?

Thousands of people whose work is associated with prolonged sitting (at the computer, any device or sewing machine), as well as those who experience constant serious loads on the musculoskeletal system, rightfully called the prophylactic simulator Evminov an effective means of restoring back health and preventing many Diseases. Children and adolescents who continue to develop cartilage and bone tissue may grow up a bit if they regularly perform stretching and exercises on Evminov's board. People who have crossed the 45-year mark need to pay special attention to this sporting projectile. With age, the flexibility of the spine decreases, the muscles of the back lose elasticity, there are intervertebral hernias, disks are displaced. As a result, there are severe pains, causing people a lot of physical and mental suffering. The board for Evminov's back can become a reliable assistant in the fight against spinal pathologies, if its use is approved by your doctor. Also, the miracle-prophylaxis is recommended to people suffering from obesity, those whose weight is close to or exceeds 100 kg. In patients with similar weight, occupations on the bar, the Swedish wall, running or jumping can cause spinal trauma from excessive loads, while the orthopedic trainer - Yevminov's board - will allow regular exercises in a sparing mode, supporting the spine and reducing the load. With the same goal - a soft, delicate back training - it can be used by patients during rehabilitation after surgery in consultation with the doctor.

Who created this useful profilaktor

The author of the unique design of the board-preventor and the treatment technique for getting rid of many diseases of the spine is Vyacheslav Evminov, President of Vertebral and Wellness Center of Kyiv. The effectiveness of his methods of treatment is confirmed by numerous scientific studies of the Ministry of Health of Ukraine. The basis of the technique is training and strengthening of the muscles of the back with maximum unloading of the spine. Today the Honored Coach of Ukraine V.V. Evminov is widely known at home and abroad, the originals of his invention, described in detail on the official website of his organization, can be found at the medical center "Olympia" in Simferopol, SRC "Alfa-Ret" in Lipetsk, regional Odessa spinal rehabilitation center and rehabilitation activities, as well as in many other health centers of CIS countries and foreign countries: Russia and Poland, Georgia and Estonia, Hungary, Portugal, Kazakhstan and Uzbekistan.

Features of corrector and technique

The original "Yevminov Board" collector is assembled and glued from the rods of eight wood species by a special, scientifically based technology. This provides sufficient deflection of the board and its soft cushioning - the main condition for the safety and effectiveness of training on this projectile. On the site of the Evminov Center you can also get acquainted with the programs of classes, with contraindications, as well as with the rules, according to which exercises are carried out for Evminov's board.

We do the corrector with our own hands!

It should be noted that industrial preventors Evminova - shells effective, but not designed for each purse. Therefore, many people think how to make Evminov's board himself. At the same time, you can save on expensive materials, but still the working surface of the board must have sufficient rigidity, be smooth, moderately slip and do not absorb moisture.

Materials

First, you need a pine beam, which is easy to buy in the construction market. The dimensions are 50х50х3000. It is often sold uncouth, designed for rough work on the construction site. Then it must be cut using a circular saw into 2 different pieces: the first one should be equal to or slightly larger than the height of the person, the second - about 270 mm. Secondly, a comfortable working surface can be obtained by purchasing a board of chipboard (chipboard) with a width of 260 mm, and along the length corresponding to growth. However, you will have to be smart enough not to overpay for a whole plate in the form of a plate. They are often on sale. You can use pieces, firmly gluing them together, or the doors from the old cupboard from the chipboard. Such a surface does not absorb moisture, weakly glides, it is smooth and safe. The edge can be pasted with decorative tape. Third, for the crossbeams, cuttings for shovels (or hoes) will be needed. One should be made of soft wood species 1 m long with a diameter of no more than 40 mm, the second 1.5 m, but 30 mm in diameter, of oak or beech (harder wood). Then you need to prepare a board for the steps, as well as the carriage and ladder edges. A maple board of 200x900 mm is perfect.

Hardware and fasteners

Further we will need for fastening: mounting rail, fused (2000х40х2 mm), and hardware - bolt 70 by 8 mm, rod 600 by 8 mm, washers, nuts. At the original simulator the working board is suspended on a super-strong cable. The already produced Yevminov board with its own hands (see the drawing below) is attached to a long-chain three-meter chain. It will firmly fix the device, giving the opportunity to adjust the height. The bottom of the board is the best place for fixing the holding hooks. We also need a firefighter (galvanized), a twisted spacer dowel, 50 mm thick screws, a dense rubber for the crossbar, which should be located next to the bottom of the board. It needs to enclose the crossbar, and the carriage and the supporting bar - a dense cloth that does not form folds. The felt, the overcoat material will not creak under the weight of the body.

How to make a corrector for the back

The board of Evminov, the dimensions of which are shown below in the drawing, with skillful hands and with a creative approach is made simple. Grind the shovel of a shovel measuring 60 cm. We tighten the crossbar (its end part) with rubber, carving pieces from the material. Shilom in the rubber prepare small holes, through them nail small carnations. Next, proceed to the bar: cut out the length of the crossbar and grind it to a smooth state. With cutters from the ends we prepare a through hole and make jumpers. It can be seen in the drawing that the chain fastening is at the back end of the bar, which must be wrapped with a cloth. We fix it with a stapler. On the surface of the chipboard under the chain we prepare a semicircular aperture. We pass the links, and the supporting surface is screwed to a bar of wood with screws. In the ceiling we mount a strong hook. We attach a carbine to it, we tie a chain, the lower end of which fixes the board at an angle of 20 degrees. The carriage consists of a board cut into a pair of fragments - 320 and 200 mm. Under its base we use a short bar, the length of which is 270 mm, we make a pair of through holes for 2 rods 0.8 cm long. To connect them, we need to make a groove from the ends, and then fix the bolts on the glue and tighten the nuts tightly. We fix the carriage on the nails to the crossbar at the ends. The lower part of the carriage must be free to walk, and so that it does not slip down, we screw it along the total length of the bar with the mounting rail.

Tilt angle

Beginners exercises on the board Evminova can be performed with an angle of inclination of no more than 15-20 degrees. But we must be sure that there are no contraindications. At strong painful sensations (especially presence of hernias) self-treatment is dangerous! In periods of remission, if the doctor permits, you can start with the smallest burden. Even with minor discomfort, which brings you board Yevminova, the exercises should be stopped immediately!

Persistence, patience and regular training

Having settled on the board with your back, hang on the crossbar, your legs are pulled down, concentrating on stretching the spine. Angle - no more than 20 degrees, repetitions - no more than 2-3. Remaining in the same position, we lower the legs along the edges of the board from two sides and stretch the spine in the half-point. We turn over on the stomach, rest our palms on the bench, strain the muscles of the shins and pull the chin to the chest, trying to touch it. This exercise helps to eliminate the curvature of the spine. Lying on his back, holding the crossbar, we turn our legs, swaying alternately in different directions. The angle of twisting of the spine is not more than 20 degrees!

Conclusion

Evminov's technique, no matter how good it may be, is not a panacea for all the illnesses of the "pillar of life", nor is it the only way to treat it. But in combination with medical supervision, procedures, classical exercise therapy, massage and regular exercises, the quality of life and health will very soon improve significantly. And for people suffering only with hypodynamia and minor violations of posture, Evminov's board will become a reliable prophylactic of many diseases for many years to come!