Alexandra Bonina is a sought-after physical therapy doctor. Alexandra Bonina - a sought-after exercise therapy doctor Alexandra Bonina - a sought-after exercise therapy doctor, the only one in our country who treats osteochondrosis online

I welcome you to Alexandra Bonina’s project, which is dedicated to restoring the health of the spine with the help of special therapeutic exercises.

On the Internet, my subscribers and clients know me under the name Alexander Bonin.

This is my creative and business pseudonym under which I work. In ordinary life my name is Ekaterina Pecherkina.

By the way, my pseudonym was not chosen by chance, and it also has its own story, which I want to tell you on this page.

Let's start from afar...

My journey in the direction in which I am now moving began in the 9th grade, when I firmly decided to enter medical school.

Moreover, not at all in order to later work as a doctor. I have never seen myself as a person who sits in an office all day long, conducts endless appointments and prescribes medications, knowing in his heart that he will not be able to help every patient...

I had a purely scientific interest. I really wanted to know how the most complex and perfect system in the world works - the human body.

Already at that time I was enthusiastically reading articles about work different systems body, and I was incredibly interested in how they work together.

Fortunately, in Yekaterinburg, where I was born and lived throughout my childhood, there is the “Ural State Medical University” (a few years ago it was called the “Ural State Medical Academy”). I successfully entered there immediately after school in 2006.

At university, I was least interested in pharmacology (the science of medicinal substances and their effects on the body) and the final uses of drugs to treat various problems and diseases.

But I always liked studying how a healthy body works, and what happens to it if there are some health problems.

Training in medical educational institutions usually lasts 8 years. First you need to study the “basic” for 6 years and become a doctor with a specialty in general medicine. Then you can go work as a therapist.

But if this does not suit you, then there are 2 more years of residency, where you can become a doctor in a narrower specialty - a cardiologist, otolaryngologist, surgeon, etc.

So, until the very last year, I didn’t know what kind of doctor I wanted to be. Because I was not interested in any of the narrow areas. The only thing I knew was that sitting in an office and prescribing different medications was definitely not my thing.

How I found my calling

Imagine this situation...

The sixth year of study is coming to an end. All my classmates have already decided on the direction of their activity. I alone don’t know where to go next...

But besides worrying about choosing a future direction, which I thought about day and night, I began to worry about health problems.

I was constantly tormented by headaches, my neck was chronically painful, and sometimes I had very severe dizziness. And it’s not surprising - throughout the six years of study, I spent a lot of time studying textbooks.

Have you heard that doctors and lawyers have the hardest and most intense studies? I don’t know about lawyers, but I can fully confirm this about doctors!

At that time I did not yet know that I had advanced cervical osteochondrosis. I didn’t have the slightest idea what to do about it or how to recover. The only thing I could think of was to simply lie down on a cushion under my neck and lie there until the tension in my neck went away. But this didn’t help much...

And even then I had a very interesting thought:

"How so? I’m already a doctor in five minutes, but I don’t know how to help myself! This is not normal! Why did I study all these 6 years then!???”

This made my choice of further specialization even more difficult. After all, I went through all the basic disciplines, but still did not receive an answer to the question of what to do if your neck hurts. It's funny, isn't it?

And then came the last spring semester of study, when we began to be taught short additional courses.

I remember this moment to this day... The moment when I first came to the first lecture in the specialty “Physical Exercises and Sports Medicine”.

It was a real epiphany!

Here it is! That's what interests me! Recovery without drugs and surgeries, which I was never interested in. On the contrary, through physical activity, lifestyle changes and physical exercise.

By the way, by that time I had already been doing shaping for 4 years and saw for myself how exercises change a person’s body in better side.

The mini-course of lectures on exercise therapy and sports medicine lasted only 3 weeks. And during this time I truly fell in love with this direction. I realized that I didn’t want to work in regular hospitals as a regular doctor. I want to work with rehabilitation through exercise and sports!

In this series of lectures, we studied exercises for osteochondrosis of different parts of the spine, and we ourselves tried to conduct classes with people who had these problems.

At the same time, I started doing exercises myself. cervical spine spine. The results did not come quickly. But I already realized then that classes require time and endurance. You can’t quit studying ahead of time, otherwise all your efforts will be in vain!

Therefore, I continued to practice daily, and got the first results in about a month and a half. And I gradually began to forget about headaches and dizziness!

Naturally, all this led to me going to residency in exercise therapy and sports medicine. By the way, out of the entire stream of several hundred students, only 2 (!!!) people entered this specialty. Although I then considered and now consider physical activity and sports to be the MOST IMPORTANT component of health!

During my residency, I did internships in different places: school Olympic reserve, cardio center, neurology, etc.

I really liked and still like studying how active muscle work has a positive effect on our body and changes it for the better.

Is there life after exercise therapy? :)

Already in residency, I realized that movement is life. AND physiotherapy helps people a lot, especially those who have been leading sedentary lifestyle life.

But the direction of exercise therapy has one drawback, which increasingly haunted me - no progressive load.

For example, a person has cervical osteochondrosis. He has been doing neck exercises for 3 months. His pain, dizziness, etc. go away.

Then he can either stop exercising, and after some time his symptoms return. Or do forceful neck exercises for the rest of his life, because even psychologically he will be bored doing the same thing every day.

Since I had a strong scientific interest in this area, I began to look for a way out of this situation.

And I found it!

In parallel with my residency, I started going to the gym. At first just for fun. Then, after a couple of months, I could no longer imagine life without regular trips to the gym.

True, at that time I did not plan to make this direction my profession, so I did not even take the final exam and get marks. Although I greedily absorbed and passed through all the knowledge that was given there.

At the same time, I needed to start earning money. There was so much to learn already :)

Therefore, in the second year of residency, I got a job as a sports doctor in a fitness club. And I really liked this work! It was there that I realized that I would like to work as a doctor in the field of fitness, and not in a regular hospital.

After all, over these couple of years I realized that health is not taking a mountain of medications, but systematic physical exercise, doing a variety of exercises with at different levels difficulties.

While working at a fitness club, I helped people choose exercises and exercise programs to suit their goals without harming their health. On the contrary, they healed their body!

And, by the way, at that time, every first client of mine complained of one or another problem with his back and neck, and the doctors diagnosed him with “osteochondrosis” and forbade him to go to the gym...

How I became Alexandra Bonina

As I remember now, it was the summer of 2013.

I’m in my second year of residency, I work as a doctor in a fitness club, I train myself and I’m a fan of two areas - physical therapy and exercise classes. gym. It’s just not life, but a fairy tale! :)

Then I thought, why not tell people about my hobbies? Why not let them know what true health is? Show them a path to move, have fun and become a stronger, more flexible, resilient and healthier person?

One fine day I just sat down at the computer and started writing my own blog dedicated to the recovery of different parts of the spine from osteochondrosis. I began to write my thoughts and articles on this topic in it.

This is where you are, in fact, now. Only the design has since changed to a more beautiful one; at first it was an inconspicuous site with a simple design :)

In addition, I decided, in parallel with the articles, to record separate videos with various exercises and analysis of questions on the topic of recovery for osteochondrosis.

And now for me, recording a video is already a common thing. And then it was real stress - one video could take a whole day, during which I did dozens of takes... But everything comes with experience, as I was once again convinced!

I didn’t take this project seriously back then. It was just my hobby - a sort of “blog for a physical therapy and sports medicine doctor.”

But I didn’t want to reveal my real name and surname in this project.

Firstly, because I was still studying, and I didn’t want my teachers to know that I was sharing this information with people over the Internet.

And secondly, I believe that public and private life should have distinctions. You can’t mix them, it’s wrong (that’s why, by the way, most public people take pseudonyms for themselves).

That’s why I took a pseudonym – Alexandra Bonina. In fact, he has a very personal story. But I will share it with you...

When I was 8 years old, I was given a small kitten, which I named Boniface. I immediately fell in love with him very much, and he loved me too. For 14 years he was like a little brother to me. We were very friendly and spent a lot of time together.

Even when my dad scolded him for something, he immediately ran to me and knew that I would protect him. If he wanted to play or caress, he also only came to me.

That’s why, over time, everyone at home said to me, “You’re Bonina.” And I always proudly answered: “Yes! I am Bonina!

In the summer of 2013, when I was thinking about starting my own blog, Bonya contracted some kind of infection and was sick for a very long time. I was next to him day and night. But, unfortunately, we could not save him... He left...

This was a very big loss for me. I cried every night all summer. It was very difficult for me without him...

Moreover, several years have passed, but I still often see him in my dreams. We play with him, walk, mentally communicate. That’s how strong our connection has been since my childhood!

Therefore, when the question arose about choosing a pseudonym, I did not have the slightest doubt.

“I am Bonina!” And I am proud of this surname! I want her to always be on the lips of my clients, and this will mean that Bonya will forever remain in my heart!

As for the name Alexandra, I just like it. That's all.

From “personal blog” to “helping people around the world”!

After I started blogging, I gradually began to receive letters from different people who were interested in my vision of the problem of osteochondrosis.

They started asking if I had ready-made complexes or exercise programs they could do for recovery.

It was my first subscribers and visitors to my blog that gave me the idea of creating my first exercise program for restoring the cervical spine.

And there was a demand for it! I began to receive positive feedback from clients and see that my technique really helps people!

I was very inspired by this, and I began to develop further, which ultimately led me to develop comprehensive program restoration of health through physical exercises called “Traffic Light”.

In fact, this system helps more than just your spine. It improves your health, endurance, strength, activity, flexibility, helps get rid of excess weight and become more positive and purposeful in life!

I believe that physical activity will be able to make you a completely new, more perfect person than you are now! Moreover, with a 100% guarantee!

And you can do this, no matter what your gender, age or current level physical training! The main thing is your decision to change yourself for the better and daily small steps towards this goal.

Over time, everyone started coming to my blog more people who became my subscribers and clients. The number of subscribers grew my YouTube channel, where I post various useful free videos.

I began to spend more time recording videos, writing articles, and communicating with clients. As a result, I clearly formed a mission in my head with which I now walk through life:

My mission on Earth is to help people around the world achieve the highest levels of health and physical activity.

Naturally, those who first of all want to change themselves for the better. Now I have thousands of clients from around the world who are now following my programs and getting excellent results!

Now this project is the main direction of my activity, on which I spend all my working time. I am very happy that I can see responses from subscribers and clients in gratitude for my work!

And, of course, since I initially decided to be Alexandra Bonina, and since childhood I was “Bonina,” then I still want to remain her.

That's why, Dear friends, nice to meet you. I am Alexandra Bonina, the founder of this project, physical therapy doctor and sports medicine, fitness trainer and creator of a spinal rehabilitation system called “Traffic Light”.

My Documents

Surprisingly, for more than 3 years of my work, NONE of my more than 3000 clients asked for my educational documents :)

This is what it means to convey truly truthful and useful information to people so that they don’t even have doubts about your competence.

But just in case you are used to trusting official “papers,” I am posting my documents. Their list will be expanded over time.

On this project, all issues related to accepting payments from clients are handled by my husband. He is officially registered as an individual entrepreneur and pays all taxes.

Here is his OGRNIP certificate

What's next?

Now I am very interested in the topic of fitness and healthy image life. And the further, the stronger. I feel like this is my calling for life!

In the summer of 2016, I even tried myself in an intra-club fitness bikini competition and took 2nd place. If it’s difficult to recognize me “in makeup”, then I’m in the photo on the left :)

I really enjoyed this experience, and it is quite possible that someday I will try myself in professional competitions.

After that, I decided to get the best fitness training possible and get a second diploma.

I found a college of the level I needed in America - The American Fitness and Nutrition Academy, Pasadena, California. What I liked about it is that all the knowledge there is given on the basis of the American College of Sports Medicine (ACSM).

Six months of training flew by very quickly and greatly changed my outlook on both life in general and fitness.

At the end of the training, I took an exam in the form of a test, and also conducted the Strong Spine group program in English.

You can watch her post:

During my studies, I entered into an agreement with the famous Russian publishing house EKSMO to publish at least two of my printed books.

The first book is already on sale in online stores, as well as some offline bookstores:

IN this moment I continue to develop new programs for levels 2 and 3 of my “Traffic Light” system.

In addition, from the summer of 2017 you will be able to see me in magazines and on television - I want to convey the knowledge that every person can become healthy and happy to as many people as possible in our country!

Plus, I plan to start training trainers in gyms so that they can also help people with back and joint problems recover!

In general, the further I go, the more plans I have! And I will be very happy if I can help you restore your health too! Subscribe to my free courses, join my communities in in social networks and stay tuned for more news from me!

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1 day ago
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19 days ago
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Do you ever have a condition when you’re tired of everything and you’re tired of everything 🙄? . 🙄 This is exactly the state I’m in these days. . The mood, as one of my friends says 😎, is to “go away in one helmet,” alone, away from everyone, to where you can be closer to yourself. . Or like a hedgehog in the fog ➖ collect a bundle and go into the fog for another day to reboot 👍. . 🙅Don't talk to anyone, don't meet anyone, don't see anyone. . To be where you put on headphones, turn on the instrumental at full volume and just lie there looking at the sky⛅. . Drive all thoughts away and just listen to yourself🌷. . I notice that mental fatigue removal is much more difficult than physical removal. Do you agree🙄? . Physically, you can sleep, take a bath, go for a massage, just lie down 😊. . How can you learn to control your thoughts and “unload” your head? After all, they sit there all the time and interfere with rest 🙄. . How can you learn to not think about anything at least for a couple of hours and give yourself a complete reboot? Can you do this😎? .

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20 days ago
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22 days ago
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23 days ago
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☝How not to “kill” your knees during fitness training? . It is this area that is most at risk of being damaged during fitness training, along with the back. Therefore, I decided to collect for you in one post important nuances that should be observed so as not to injure your knee joints later. . 1️⃣ In any leg exercises ➖ squats, lunges, Romanian deadlifts, leg presses, leg extensions and bends in the gym and at home with elastic bands ➖ you do not need to 🙅 bend your legs at the knee joints to the maximum. This is also called “not bringing the knee joint to a block.” . A very slight flexion of 5-10 degrees should remain as you return to the starting position. Do not bend your 🙅 knees all the way. . 2️⃣ Any exercises where you lean on your knees (on all fours, push-ups from your knees, etc.), be sure to do them on the mat☝. . You can’t do it on a bare floor (I’ve seen such examples in practice, seriously). This is what fitness mats are for, or, as a last resort, you can fold a towel under your knees 👍. . If your knees feel uncomfortable even on a fitness mat 👉, fold it under your knees twice or several times, or place a folded towel on the mat. . 3️⃣ When performing any leg exercise, do not completely relax your muscles until you have completed all the repetitions. . If you start doing an exercise “by inertia”, without paying attention to straining or activating certain muscles, then the muscles will not work as actively 🙅. And the excess load will go to the joints of the legs. For example, let's say you do squats. . When you return to the starting position, do not relax completely gluteal muscles. This will also increase the safety of the training☝. . 4️⃣ If you have only been in fitness for the first 3-4 months, then it is better to pay more attention to strengthening the muscles of the hips and buttocks and less to various “explosive jumps” from the sphere of intensive weight loss by 30-50 times. The joints are completely unprepared for this format 🙅. . Pay attention to these nuances 👆. . Do your knees bother you during workouts? What else can we discuss on this topic 😊? .

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11 hours ago

💪 To be or not to be a gym program? . My dear fitness and physical training lovers 😘. I really ask for your active participation in resolving this issue. . This year, in the fall, I plan to launch my long-awaited training program for many of my clients (yes, sorry 😊, I’m really ashamed of you for tormenting you with expectations) in the gym. . Starting my fitness project back in the spring of last year, I planned and knew that all stages of my safe and competent home fitness sooner or later they will lead to the gym 🏋. . Since I myself am an ardent fan of this trend 👍 (I’ve been training in the gym for the sixth year) ➕ I receive questions in the comments to my fitness program, as well as here in the comments from women and girls, “When will there be a program for the gym? We want! 😉. . I want this direction to be as safe, competent and useful as possible. As a doctor and fitness trainer, I definitely take all this into account☝. . And for the third month now I have been conjuring and conjuring over this course 😊. In connection with this, I have a question for you. . Please write in the comments 👇 who would definitely like to start working out in the gym? Who would want such a program? . And if you answer yes to these questions, then please indicate what else you would like to see more of? What to focus on? Because I personally am “thrown at everything at once” 🙃. . In general, we need your help! I will be glad to see your answers!

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💁 Today I want to write a women’s post ➖ about my self-care. . Now it’s not about nutrition, training, but about external cosmetic care 💁. After all, today is Sunday ➖ it’s time to set aside at least an hour for yourself. Believe me, it's worth it. . I can’t say that I’ve been regularly taking care of myself all my life without fail, but over the past couple of years I’ve still trained myself to do this and try to stick to a certain schedule 😊. . For me, it’s most convenient to break up different procedures over the course of a week than to do everything all at once in one go. On my self-care list there are definitely 👇: . 🌷 Facial peeling ➕ cleansing facial mask 2 times a week. I have combination skin, so cleansing is very important to me. Plus there is constant video and photography, so the skin has to be especially cleaned after makeup. . 🌷 I like to apply moisturizing or restoring fabric face masks more rarely ➖ in this regard, I love Korean cosmetics. 🌷 Taking a hot bath ➕ whole body peeling ➖ 1 time a week, sometimes 1 time every 10 days depending on availability. I like to choose thick and hard body peeling to massage the body well. When I have the strength, sometimes I massage my thighs and gluteal region massage brush. . After that, I definitely apply body oil or some nourishing lotion 👍. Sometimes I try to apply a lighter body milk on other days before going to bed, but I don’t always have the strength to do this every day. . 🌷 Manicure ➖ sometimes I do it myself, sometimes I go to a manicurist. If I do it myself at home, I also combine it with peeling and a hand mask at night. . Hand cream, as you already know, I now have on a regular basis (instead of dessert 😉). . 🌷 Patches under the eyes ➖ there are still problems with their regularity. They are in the refrigerator, so your hands don’t always reach them. Still in the process of getting used to using them). How do you take care of yourself? What do you love most 😊? .

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3 days ago

🎯 Remember, on Thursday we discussed where you should NOT start the bulk of your workout. Now let's start from the opposite ➖ where to start then? . ❗Basic rule ➖ after warming up, we start with the most complex and energy-consuming exercise. . What does this mean👇? . 👉 Essentially, these should be the exercises that involve the most muscle groups, on which you spend the maximum amount of calories (energy). Then the effect of positive changes will be greater. . What can be classified as such exercises👇? . ⛳ I would put any complex exercises for legs ➖ squats (any types), lunges (any types), deadlifts (Romanian, deadlifts, straight legs), leg presses (only for the gym in the gym). . Typically, leg exercises already involve the entire lower half of the body in the process, but they also force the core muscles to activate☝. After all, they will play the role of stabilizers, keep the body in balance and protect the spine. . 👉 And after 1-2 (depending on your preparation) such exercises you can add more isolated exercises➖ glute bridge, glute swings, quadriceps extensions, etc. . If you are already an advanced trainee and your training is divided into “bottom” and “top”, then the training for “top” will have exactly the same logic 😊. . We start with the most energy-intensive ➖ chest presses or back rows, pull-ups. Although I would still include at least one leg exercise in such a workout👍. After all, this will give more results to working out your body. .

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4 days ago

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5 days ago

📛 Exercises you should NOT start with for the bulk of your workout. . If you are motivated to get real quality changes in your figure ➖ tighten your body, gain muscle, lose weight by reducing fat tissue, tone yourself, improve your relief ➖ then your workouts should definitely correspond to this ☝. . And first of all, this will concern the main part of the workout, when you have already completed the warm-up. If your main part is not suitable ❌, then you will not see any changes in the long run. . Therefore, today I’ll first tell you what you definitely DON’T need to do ❌ to start the main part of the workout. Literally from my daily training life 😊. . I constantly see people in the hall who come at the same time as me, warm up, and then start with👇: . 1️⃣ Different options for abs crunches. 2️⃣ Hyperextension. 3️⃣ Swings for large gluteals or leg spreads to the sides for small and medium gluteals ➖ for women. 4️⃣ Biceps curls and triceps extensions, 10 approaches each ➖ for men. It is not surprising that then there is not enough time, energy, or motivation to do more difficult exercises🙄. . What unites all these exercise options that I gave as examples? They are aimed at a specific muscle group or one muscle in general 🙄. . Why is this bad? You will tire individual muscles in advance 👎, which then in more complex exercises will not be able to work effectively as stabilizers or, for example, “helpers” for other muscle groups. . Therefore, such isolated exercises should always be left for the end of the main part of your workout☝, when you have already done your best on the main exercises and you still have some energy left for such “finishing” exercises. . And I wouldn’t even include all of the things listed in my training 😊. . For example, as you know, I am against hyperextension, especially for beginners, because it carries too many risks for the lower back☝. . As I have written more than once, we always strengthen the lower back together with the body as a single whole☝. Later I will show you an example of such exercises. . And on Saturday we’ll figure out where to start then 👍. .

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6 days ago

🎯 During the sale of my programs last week, I received a lot of questions about whether they could be purchased in installments. . In response to your requests, my team and I tensed up 😊 over the weekend and... implemented 3 (❗❗❗) types of installment plans for each program at once! . Each type of installment plan has its own conditions, so you can choose the type that suits you 👍. . ➕ Plus, when you apply for programs in installments, you will receive a 50% discount on them (which was during the sale). . You can take advantage of this opportunity via the link in my profile header👇 . 👉 @bonka_alexa 👉 @bonka_alexa . 👇The installment plan is now valid for the following programs: . 🌹 No arthrosis. 🌹 Secrets of a healthy lower back. 🌹 Secrets of a healthy neck. 🌹 Eliminating thoracic osteochondrosis. 🌹 Competent fitness stage 1-2. 🌹 Competent fitness stage 3. Thus, you will be able to study according to these programs in the very near future, and pay by month (and in one of the options you can even do it without a down payment 👏). . And everyone who applies for an installment plan now will receive each program for half the price 📛! . These are the most Better conditions, which I once offered to my clients 😊. And I hope they make you very happy! . To take advantage of installments for my programs and purchase them for half the price, follow the link in my profile header. 👉 @bonka_alexa 👉 @bonka_alexa . If you have any questions, be sure to write them below in the comments👇! . I hope to see you in at least one of my programs 😘.

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1 week ago

🎯 Joint hypermobility ➖ how to take this into account in training? . In fact, joint hypermobility looks like this from the outside 👉: you lean on your hands, and your arm in the elbow joint overextends, increasing the volume of movement in this joint. . 👉 Exactly the same situation can be observed from the side of the knee joints, when in a standing position the knees seem to “go” more back, they also overextend compared to the norm. . What is the reason 🙄? Most often, this is a feature of elastic tissue (ligaments and tendons) and its increased elasticity if there has been hypermobility since childhood. But it can also develop after joint injuries (dislocations, sprains, etc.). . This is not some kind of pathology☝, you can live with it perfectly. For example, in the same ballet or rhythmic gymnastics This is only considered a plus. . But don’t forget that we are not talking about sports and career, but about health 😊. Therefore, this feature must be taken into account when you are engaged in physical training. . What exactly is important for joint hypermobility 👇? . 1️⃣ Stretching to maximum amplitude is prohibited ➖ all types of splits (hypermobility of joints lower limbs), stretch marks pectoral muscles with straight arms (hypermobility) elbow joints) and other stretching exercises where we only increase hypermobility. . 2️⃣ During strengthening exercises, especially control yourself so that overextension does not occur. To do this, you try to extend your arm or leg to a position where the forearm and shoulder or lower leg and thigh are in one straight line, and not bring it to the usual hyperextension. . For example, I have hypermobility of the elbow joints. In any chest presses, push-ups, in a position on all fours, I try to make sure that my arms do not extend more than normal (I leave them in a straight line) 😊. . Is it possible to somehow strengthen joints with their hypermobility 😊? . Hypermobility ➖ is a feature for life. But of course, when you strengthen all the surrounding muscles of the joints, it gives more stability, support and protection to the joints 👍. Therefore, this way you provide prevention and insurance against injuries and dislocations. . Are there any other questions on this topic 😀? .

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1 week ago

🌔 Well, today on the night from Saturday to Sunday (at 00:00 Moscow time) I am turning off 🙅 the effect of my autumn total sale on all my seminars, master classes and programs. . Therefore, I remind you one last time. And then they often write that they didn’t have time/didn’t see/forgot 😊. . Follow the link👇 in my profile header. 👉 @bonka_alexa 👉 @bonka_alexa you still have time to choose suitable programs for yourself today with a 50% discount. . 😊 Next, when the programs are available to you, I suggest you start studying on Monday. . And today and tomorrow you still need to relax, take time for yourself, your family, your favorite activities or pleasant chores 👍. . For example, today I’m going for a bike ride 🚴. I’m going to discover a new park that I haven’t been to yet. While there are no prolonged rains outside, you need to use this option to the maximum. I stocked up on water 💦, took my camera with me, and plan to devote 4-5 hours to the bike ride... No matter how busy life is with tasks, responsibilities, work, you still need to devote time to yourself at least once a week 💁. Otherwise, when else will you feel the process of your own life, if not now. . And this is exactly what I wish for you too! That's it, I left... 😊

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1 week ago

I woke up today as an absolutely happy person 🙃. Because yesterday the day went exactly as I had long planned and wanted. . We managed to manage everything👇: . 1️⃣ Devote time to a new project (in the future I will definitely tell you and show you. And it is completely unrelated to medicine! In it I will play a completely different role 😊. . 2️⃣ Meet, see, communicate with people who are interesting to me and at the same time with them complete some specific tasks 👍. 3️⃣ Dedicate time and do quality work on my main project. And this is ➖ answer emails, adjust some points on my website for clients, prepare and plan materials for September 📛 By the way, tomorrow is already. I'm closing my fall sale with a 50% discount. So I remind you not to hesitate. Follow the link 👇 in my profile header 👉 @bonka_alexa 👉 @bonka_alexa and I know that some of my clients are now buying my programs as gifts. all the way to the New Year 🎄 . new photo shoot and have time to catch the last warm sunny days ☀️. . And at the same time, in this tight rhythm, I’m learning to find time only for myself ➖ yesterday I managed to ride a bike 🚴 along the river with my favorite music in my headphones. This really helped keep me charged for the day. . And in the evening I finished all my work around 10 o’clock and passed out until the morning. And I woke up a happy person 🙃. .

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1 week ago

⛳ foam roller and “What? Where? When?" . Since I showed an exercise with this roll on Tuesday, I have received several messages 📩 about how much this roll is needed. Let me explain. . This roll helps👇: . 1️⃣ Relieve muscle fatigue ➖ relevant after strengthening workouts and after a long sitting position (for the muscles of the legs and buttocks, for example). 2️⃣ “Stretch” the muscles and their shells (fascia), make them more elastic ➖ relevant for increasing the effectiveness of stretching. 3️⃣ Improve blood circulation in the area that we “roll” on the roll ➖ is relevant, for example, in warming up for strengthening workouts. In fact, it is not a basic thing 🙅 that everyone needs. I would recommend using it if you are systematically involved in fitness, strength training, stretching☝. . For the restorative level of training and exercise therapy, such a roll will not be mandatory element. Without it, you can perfectly help yourself through exercises 💪. . 📛 Since most often the leg muscles are “rolled” on such a roll, I will immediately note that this will be a contraindication☝for thrombophlebitis, thrombosis, expressed stages varicose veins veins, as well as with obvious atherosclerosis of the vessels of the legs. . 👉 When to use roller skating in training? . Usually the roll is combined with stretching, that is ➖ at the end of the workout. It’s better to roll the desired area first, and then stretch for the same area 👍. . Then the stretching will be more effective, since the muscles and fascia will stretch more after such relaxation on the roll 👍. . But I’ll emphasize once again that the roll ➖ is just an addition. The main thing ➖ is training. If you want to study with me, then follow the link 👇 in my profile header. 👉 @bonka_alexa 👉 @bonka_alexa I am still offering all my online programs at 50% discount. . What other questions are you interested in regarding them 😊? .

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1 week ago

🙄 What exercises should I do if I have: a sore back/identified arthrosis/limited movement in the shoulder/identified protrusion in the spine/headache/etc. . This is the most common type of question that comes to me several times a day in support, comments and private messages 😊. . I’m always at a loss how to answer this 🙄, because sometimes even free 3-hour master classes are not enough 🙅 to tell you what exercises are really needed, how to do them correctly and when to use which ones. . And let alone respond to a letter or message 🙅. And it’s not even about the exercises themselves, but about: . 1️⃣ The correctness of their combination with each other. 2️⃣ Stages of training that contain completely different exercises. 3️⃣ In a training system that contains different stages with their own specific goal. Imagine that you need to cook borscht 😀. You ask: “What vegetables should I buy to make borscht?” I am listing vegetables. Based on this information, without knowing in advance how to cook borscht, will you cook this soup? Of course not 😊. . 😀 After all, now the vegetables need to be peeled, gradually added to each other, and also invigorated with spices, salt, and herbs. Oh yes. At the end, when serving, add a spoonful of sour cream, light natural yogurt or homemade mayonnaise. . Exactly the same logic with exercises 👍. Yes, you can take examples that I write down periodically. But if you are really committed to positive changes, then you need a system, full-fledged training. . And now you have a unique opportunity to get the system, and not just exercises. How 😊? . 📛 I’m specially holding a sale on absolutely all of my programs, courses and master classes. I give a 50% discount on all these options. . By following the link👇 in my profile header you have a chance to choose exactly what you need and start actually practicing, and not just trying different👇exercises. . 👉 @bonka_alexa 👉 @bonka_alexa . If you are not sure whether a program is suitable for you or not, then write in the comments 👇. I will answer all your questions.

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2 weeks ago

I'll show you one today interesting exercise💪 for stretching the lumbar-iliac muscle, which I myself am actively doing now after my workouts in the gym. . Please note☝ that it is already at an advanced level. Why? I'll explain now. . First, I’ll draw attention to for whom it is especially important 👍 to periodically relax this muscle (it goes from the lumbar spine to the hip bones through the pelvis). . This will be relevant for you 👉 if you have hyperlordosis (increased curvature of the lumbar region) and/or daily work while sitting without the presence of physical activity. . 👉 And also if you are actively involved in fitness (squats, lunges, etc.), then this will also be relevant. . For an advanced version of relaxing the iliopsoas muscle, you will need a foam roller (massage roll ➖ myofascial release). 👍 It will help increase the stretching amplitude of this muscle. . How to do it correctly 👇? . 1️⃣ We lie on our backs, bend our legs, and lean on our feet. 2️⃣ We perform a gluteal bridge and place a foam roller under the sacrum! (not under the lower back, not under the back, but under the sacrum). 3️⃣ We lean our sacrum on the roll, bend our legs towards ourselves. 4️⃣ Important, key moment, which classifies the exercise as advanced, ➖ we must slightly strain all the muscles of the body (muscle corset, abdominal muscles) so that the body remains ❗ motionless throughout the exercise. . 5️⃣ We clasp one leg with our hands and pull the other towards the floor. 6️⃣ We try to relax the muscles of the leg that we straighten. 7️⃣ Then we change the leg. Breathing is absolutely free. For beginners, this exercise can be difficult if the core muscles are not yet strengthened ☝. Then it is quite difficult to control the position of the back during stretching. . You can always add this version of the exercise to a cool-down to any of my programs 😊, especially if you are already going through the final, advanced stages of training. . 📛 Let me remind you that this week all my programs are 50% discounted for you. So hurry up to take advantage of this offer via the link in my profile header👇. . 👉 @bonka_alexa 👉 @bonka_alexa .

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2 weeks ago

💬 Every September 1st brings me to philosophical thoughts... . For example, for schoolchildren and students this is a symbolic date. The holidays are over, it's time to study. For some it is a joy, for others it is a disappointment😉. Adults are not particularly affected by this date. Except for those who collect and send their children to school 😊. . I studied at school for 9 years. Then 6 years at medical university. Then another 2 years in residency. In total, I devoted 17 years of my life to studying 😀. Moreover, I liked studying. Of course, not all subjects. But overall I have positive memories of this time. . But here’s the funniest situation... 95% of the knowledge I acquired over 17 years of study was absolutely of no use to me in my life🙅. At school I was an excellent student in biology and chemistry ➖ now I have difficulty remembering these subjects. What can we say about physics and mathematics, which I didn’t really understand even at school... 😊Did you have the same thing? . Most of the information received was not useful in life. Neither in personal, nor in professional, nor in any other facet of life. . But there is 5% of the information that has stayed with me forever. This is knowledge on how to maintain your precious health and physical fitness at a high level👍! . This is something that I know very well, and CONSTANTLY use in my personal life. And, in fact, this is THE INFORMATION ☝ that every person without exception should own. . This is clearly more valuable than knowing the proof of the Pythagorean theorem or Newton’s three laws (no offense said to this great scientist) 😊. . Today, in honor of the upcoming Knowledge Day🎓, I want to convey to you my achievements in maintaining a high level of health and physical fitness. . 🌟I offer a 50% discount on all my video courses, master classes and online programs on spine and joint health, as well as competent fitness. . 👏 The sale will be valid until the end of the week via the link in my profile header👇 . 👉 @bonka_alexa 👉 @bonka_alexa 😊 . Summer has passed, it's time to take charge of yourself. The beginning of September is the best time for positive changes.

#bonina_personal

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2 weeks ago

👏 Osteoporosis and the most effective exercises. . I saw several comments on the last post asking for the most effective exercises 💪 for osteoporosis, so I draw your attention once again: . Osteoporosis ➖ is a problem with bone tissue☝. This is not some muscle group that requires any special exercises. And here, each muscle group has a lot of its own exercises. . And as for supporting and improving the density of bone tissue, then SYSTEMATICITY☝ comes first, that is, the regularity of your full-fledged training. . 👉 In second place is the transition from simple initial exercises to more complex ones ➖ STAGED ➖ then gradually the bone tissue is “strengthened”, as simple exercises are gradually replaced by more complex ones. . But I would already put the choice of the exercises themselves in third place☝. And as I wrote earlier, absolutely the same exercises are used here to strengthen the muscles of the core, back, buttocks, legs, shoulder girdle, as in fitness and in recovery. There are no special ones 😊, unique exercises exclusively for osteoporosis. . It is the constant support of your body in tone and activity that will gradually give positive results in the long term☝. . 📛 What does this have to do with both girls and women who want to prevent this problem in advance and protect themselves, and older women who already have osteoporosis. . This is about physical training. But, of course, you should not forget about the completeness of your diet so that bone tissue receives all the microelements it needs, collagen, amino acids☝. . 😊 I know that there will be a question about supplements, especially calcium, ➖ on this matter it is better to first consult a doctor so that he can give an answer in your specific case, whether you should take it or not. . But I would like to draw your attention to the fact that in any case, you cannot drink calcium all the time 🙅, since its excess intake can be deposited in the kidneys and on the vessels. Therefore, monitoring of blood and urine tests is worth maintaining. . This is what I wanted to add about osteoporosis 😊. .

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2 weeks ago

👉 About osteoporosis. Part 2. . As I wrote yesterday, with osteoporosis it is important to exercise regularly 💪. . 📛 The second importance ➖ is to gradually switch to complex exercises. That is, those that include several muscle groups at once in an exercise. For example, squats, push-ups, lunges, etc. . There are not many exercises that should be avoided with osteoporosis, but all these nuances must be taken into account. Therefore, be sure to save this post for yourself 👍, share with friends so as not to lose. . And I’ll sort it out for you in order👇. . 👉 With osteoporosis, the vertebrae suffer the most (especially in lumbar region) And femurs. Therefore, the specifics of training will concern precisely these areas. . If you have osteoporosis, you should avoid 👇: . 1️⃣ Maximum amplitude of flexion and extension in the lumbar spine. No “round back” bends to the ground and no “cobra poses”. . ✅ Therefore, for example, I do not recommend starting to do yoga at 50-60 years old. It will be more important to strengthen the muscles that surround the spine than to engage in such severe stretching. . 2️⃣ As a cardio load, it is better to exclude any shock loads in the form of running (even jogging) or jumping (no step aerobics). . ✅ Choose better Nordic walking, bicycle, skis in winter, elliptical (simulators). Then there will be a load to strengthen the bone. . 3️⃣ Aggressive stretching for the thigh and core muscles. We do not strive to do the splits ➖ neither longitudinal nor transverse. Soft comfortable stretching ➖ yes! . ✅ In combination with strengthening exercises, it will be useful. But pronounced stretching to the maximum limit is completely unsuitable. . Pay attention to these nuances☝. . I’ll note right away ➖ since I am often asked if it is possible to study according to my programs for osteoporosis, I answer: yes, it is possible 😊. They are all safe for me, even for those who already have this problem. . Do you have any other questions about osteoporosis 😉? .

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3 weeks ago

😊 People often ask me about osteoporosis, so I’ll cover this topic in a couple of my posts. . 👉 Just in case, let me remind you that osteoporosis ➖ is a condition when bone density decreases. This condition develops gradually closer to 50-55 years in women, when hormonal levels change. . Is it possible to train in this case? A must have ☝! Can this be prevented at an early age? I'll make you happy ➖ yes 👍! How? Let's sort it out. . Look: our bone tissue adapts (changes) well to the conditions that we give it. If bones do not receive systematic (‼) loads, then they lose their density 🙄. . If bones receive regular load, then they launch the process of constantly maintaining their density☝. . Example 👉: Who do you think will develop osteoporosis faster and more severely ➖ in a woman who leads a passive lifestyle and works at a computer? Or a woman who has been exercising regularly for years? . Of course, the first option. There is no dosed load ➖ there is no point in bones maintaining their density, especially with age. Therefore, it is never too late to start strengthening your body regularly 💪. . 📣 And most importantly ➖ don’t stop at just simple morning exercises or on simple recovery exercises, but over time be sure to move on to more complex exercises (squats, push-ups, etc.), using expanders or bands. . Such a smoothly increasing load will provide a good incentive to strengthen bone tissue☝. . Can we prevent the development of osteoporosis in advance? Yes 👍! The sooner you systematically strengthen your body, the more and longer your bone tissue will remain dense. And then the consequences of osteoporosis will not be expressed ☝. . Yes, we cannot completely avoid osteoporosis. But the joy 😀 is that only 50% of the reason for the development of osteoporosis lies in genetics, and the other 50% ➖ in the absence of regular physical training. 50%! . Imagine how good that is! Half is in your hands 🙌! . And tomorrow I will write about exercises that should be avoided with osteoporosis 😉. . Well, have I motivated you to take care of yourself 😊? .

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Many people who have suffered from osteochondrosis for several years need daily support. Of course, regular therapists can answer some general questions, but a dystrophic disorder requires the patient to regularly work independently. Alexandra Bonina will help you choose the optimal physical exercises and is ready to supervise the recovery process.

Who is Alexandra Bonina and should she be trusted with spinal health?

So, before studying the site and the doctor’s services offered, you need to familiarize yourself with her biography. Ekaterina Pecherkina (real name of the specialist) graduated from the Ural State Medical Academy with a degree in general medicine, after which she completed a residency and received a specialization in physical therapy and sports medicine.

The above information is confirmed by photographs of state diplomas posted on Alexandra Bonina’s website. As for career achievements, Ekaterina Alekseevna worked as a sports doctor in a fitness club for several years and at the same time kept a blog about back health, which is still called “No Osteochondrosis.” Alexandra Bonina admits that she took a pseudonym, fearing a negative reaction from her teachers, and now she no longer wants to give up the name, which has become a brand.

Whether or not to trust your health to an “Internet specialist” is up to everyone to decide for themselves. Sign up for real reception is not conducted, and the lessons themselves began to be actively disseminated relatively recently, so doctors’ reviews of Alexandra Bonina are usually neutral.

How exactly does it work with Bonina?

In fact, where you can find a lot of useful information about the prevention and treatment of a wide variety of diseases of the spine and joints. Visitors are invited to purchase a course of video lessons, or join a closed club of like-minded people.

Bonina’s author’s system is called “ Traffic light" The three stages of work to restore spinal health are marked in different colors. The most extensive is the first stage, aimed at getting rid of existing problems.

The course called “Troubleshooting” includes 5 complexes (each can be purchased separately):

The yellow sector (stage 2 called “Restoration, strengthening of the spine”) includes video materials that help consolidate the results of the first stage. At the moment, it is possible to purchase 2 courses: “Treatment and prevention of osteochondrosis of all parts of the spine at home”, “Secrets of proper nutrition for spinal health”.

The program ends with the third, or “green” stage, called “Improving the quality of life.” This section is still under development, so in addition to the “Royal Posture” course, new materials will appear soon.

Who is the “Traffic Light” system suitable for, and who should refuse the comprehensive program?

Those who suffer from the early stages of osteochondrosis, or simply want to improve their spine, can practice according to the “Traffic Light” system. But even Alexandra herself confirms that there are certain contraindications.

In particular, it is prohibited to exercise in case of acute pain, inflammatory or infectious diseases, as well as in the late stages of osteochondrosis. In all other cases, physical therapy is not contraindicated. The only catch is that not every person will be able to determine at what stage of the disease this or that training is allowed. Also, it is quite difficult to independently monitor the correctness of the exercises, especially if you have no previous experience in fitness.

So, in order to get only positive results from the “Traffic Light” program, you must first undergo an examination by a rheumatologist, and also consult with a physiotherapist. Only those specialists who see and palpate the spine “live” will be able to give individual recommendations taking into account physical characteristics.

Good news! Alexandra Bonina understands the complexity of working “online”, therefore she guarantees a 100% refund for the purchased course, provided that after six months of training no improvements are noticed.

Closed club and personal communication with Alexandra Bonina

Since this is a set of video lessons, many questions may arise when completing the course. To support all trainees, as well as answer questions online, Alexandra Bonina created a closed club. Access to the resource is paid. All participants get the opportunity to share their achievements, ask Alexandra questions, and watch weekly seminars.

For those who do not want to share their problems with dozens of strangers, Bonina offers purely individual communication. As mentioned above, the specialist does not conduct personal consultations, so individual communication involves chatting on Skype or Google Hangouts. You can order a 30 or 60 minute personal consultation and get answers to your questions.

Those who already have records of osteochondrosis in their medical records, or have recently taken pictures of the spine, can purchase an extended package of individual consultations with selection of training sessions. Alexandra Bonina will send a special questionnaire in advance, and will also request extracts from the medical history and copies of photographs. After individual communication on Skype, the client will receive 2-3 video lessons and a month’s access to the “No Osteochondrosis” club. Bonina also promises:

And for those who want to get rid of advanced osteochondrosis, Alexandra Bonina offers a VIP package. The specialist will carefully study the medical history and photographs. If the pain is so severe that it interferes with normal movement, Alexandra Bonina will suggest exercises aimed at pain relief. The developed home exercise program will not only improve the health of the spine, but also prevent injury.

Benefits of the VIP package:

compilation individual plan training for several months;
detailed explanation of each exercise (purpose, biomechanics, possible errors);
filming individual video lessons;
receiving an online diary (the client fills it out after each training session and sends it to the coach);
constant communication and support in instant messengers;
obtaining statistics based on the results of each month;
Skype meetings lasting 60 minutes once a week.

Only for VIP clients Alexandra Bonina is ready to devote time not only to communication, but to assessing the correct technique of performing exercises during a video conference.