Ukuchitha iiyure ezininzi phambi kwekhompyuter yakho ayisiyiyo eyona icetyiswayo.Yiyo loo nto sikubonisa umthambo olula wokugcina umzimba wakho usebenza ngelixa use-ofisini.
Uchitha phantse isiqingatha sexesha lakho e-ofisini, oko kukuthi, uhleli kwaye ungashukumi… ngaphandle kokuba uyema ukuze ufumane ikofu okanye uthathe iikopi ezithile.Ngokuqinisekileyo, oku kunempembelelo kwimpilo yakho yomzimba, kwaye ekuhambeni kwexesha kunokuba nemiphumo emibi njengobunzima obunzima okanye imisipha ebuhlungu.Kodwa ngubani othi iofisi ayiyona ndawo ilungileyo yokuhlala?
Inyaniso kukuba awudingi ixesha elininzi okanye indawo enkulu yokutshisa iikhalori.Kukho iindlela ezimfutshane kunye nezilula zokuzilolonga, ngaphandle kokubandakanya i-juggling eninzi, iya kukuvumela ukuba uhlale kubunzima obunempilo.
Kutheni le nto sikuzisela i-7 ye-core workout ongayenza eofisini okanye ekhaya ukuba uchitha iiyure ezinde uhleli
I-1- I-Hip flexor yolula
I-Hip flexors ivumela ukuba silethe amadolo ethu phezulu kunye ne-pelvis yethu kunye nemilenze ngokuhambelana xa sibaleka.Ukuba sichitha ixesha elininzi losuku sihleli, i-flexors iyaqina, isinyanzele ukuba sigobe umqolo wethu kwaye sibangele intlungu.
Yima ngomqolo wakho kwisitulo, ushiye umgama omalunga ne-60 cm.Phumla inyathelo lonyawo lwakho lwasekunene kumda wesitulo.Goba omabini amadolo de idolo lasekunene liphantse lichukumise umgangatho.Uya kuziva i-hip flexor muscle elula.Bamba le ndawo kwi-1 ukuya kwi-2 imizuzu.Phinda umthambo ngomnye umlenze.
Lula: Ukuba oku kuninzi kuwe, zama ukwenza into efanayo, kodwa ngonyawo lwakho phantsi endaweni yesitulo.
2.I-hip stretch (ehleli)
Kokubili ukujikeleza kwangaphakathi nangaphandle kwe-hip kwenzeka.Ukuba oku akunjalo, umzimba uya kufuneka wenze oku kujikeleza ngamadolo okanye ngomqolo, ekugqibeleni kuya kubangela ukuqala kwentlungu.
Ukuhlala esitulweni, beka umlenze wakho wasekunene phezu kwedolo lakho lasekhohlo.Zama ukugcina umlenze wakho wasekunene ungqamene kangangoko nomgangatho.Yiya phambili ude uzive ungaphandle kwe-hip stretch.Bamba le ndawo kwi-1 ukuya kwi-2 imizuzu.Guqula imilenze uze uphinde umthambo.
3.Ukwandiswa kwesifuba
Emini, sivame ukuzingela phambili, sibeka uxinzelelo kwindawo yesifuba kwaye sibangela ukuba izihlunu ezibandakanyekayo ekungeneni komoya zigqithise.Ukufumana imiphunga ukuba yandise kangangoko kunokwenzeka ngelixa uqhuba, kungcono ukusebenza kumthamo wethu wokwandiswa kwe-thoracic.
Hlala esitulweni kwaye ubeke izandla zakho emva kwentloko yakho ukuxhasa intamo yakho.Ukuphefumla, emva koko ukhuphe umoya njengoko ungqiyame ngasemva, uvumela umqolo wakho uye ngaphaya kwesitulo, ujonge phezulu ukuya kwisilingi.Kancinci buyela kwindawo yokuqala.Yenza uphindaphindo lwe-15 ukuya kwe-20.
4. Ukukhulisa ithole
Amathole yinxalenye ebalulekileyo yomzimba wakho, kodwa asidli ngokuwasebenza kakuhle.Ukuphakamisa amathole kunye nokuguqa ngamadolo kubeka ubunzima kwimisipha yakho yesithende.
Yima kwaye ubeke ubunzima bomzimba wakho emlenzeni wakho wasekunene.Thatha isithende sonyawo lwakho lwasekhohlo emgangathweni kwaye ubeke iincam zakho phezu kwetafile ukuze ulungelelane.Okulandelayo, sebenzisa iinzwane zakho ukuzityhala phezulu kwaye emva koko wehlise umva ubuyele kwindawo yokuqala.Yenza ukuphindaphinda kwe-15 ukuya kwe-20 kwaye utshintshe imilenze.Yenza iiseti ezi-3.
Kunzima ngakumbi: Goba idolo lomlenze omi malunga ne-20-30 degrees.Ngoku, nyusani amathole enu.
5. I-squat yaseBulgaria
Le yindlela efanelekileyo yokomeleza i-quadriceps kunye ne-hips ngelixa usebenza kwi-balance balance-legged.
Yima nkqo, ushiye isitulo malunga ne-60 cm emva kwakho.Beka umphezulu wonyawo lwakho lwasekunene esitulweni, unyawo lwakho lwasekhohlo luqiniswe phantsi kwaye iinzwane zakho zijonge phambili.Goba idolo lakho lasekunene phantsi, uvumele idolo lakho lasekhohlo ukuba lehle de liphantse lichukumise umgangatho.Tyhila phantsi ngesithende sakho sasekunene de ubuyele kwindawo yokuqala.Yenza uphindaphindo lwe-15 ukuya kwe-20 kwaye emva koko utshintshe imilenze.Yenza iiseti ezi-3.
6. Imithambo yeenyawo
Lo msebenzi usebenza kwibhalansi kumlenze omnye ofunekayo ngelixa uqhuba.
Yima kwaye ubeke ubunzima bakho kumlenze wakho wasekhohlo, isinqe sakho kunye nedolo ligobe kancinci.Gcina umlenze wakho wesobunxele kule ndawo, guqa idolo lakho lasekunene kwaye ubeke iinzwane zakho phantsi.Emva koko, hambisa unyawo lwasekunene ngaphandle kwaye ubuyele kwindawo yokuqala.Emva koko, buyisela unyawo lwasekunene kwaye ubuyele kwindawo yokuqala.Yenza uphindaphindo lwe-20 kwaye emva koko utshintshe imilenze.Yenza iiseti ezi-3.
7.Yomeleza iingalo zakho
Ukomeleza iingalo zakhoKwakhona kunokwenzeka ngaphandle kokuya kwindawo yokuzivocavoca kunye nesihlalo apho usebenza khona yonke imihla.Siza kukuxelela ukuba njani.Ukuba ufuna ukuqinisa i-triceps yakho, into yokuqala omele uyenze kukuxhoma isitulo eludongeni ukuze silungiswe.Emva koko phumla izandla zakho phezu kwayo kwaye usasaze imilenze yakho ngokude kangangoko kunokwenzeka.Ngoku yihla uyenyuka amaxesha ali-15.
Kukho kwakhona indlela yokukhupha iingalo, amahlombe kunye neepecs ngoncedo lwezihlalo zeofisi.Xa uhleli, bamba iingalo zesitulo ngezandla zakho kwaye uphakamise imilenze yakho.Emva koko zama ukuphakamisa umzimba wakho de iimpundu zakho zingasayi kusibamba isitulo.Lo msebenzi kufuneka wenziwe ubuncinane imizuzwana eyi-10.
Ngoku akukho sizathu sokungahlali umile… Nokuba ungumntu oxakekileyo.
Ixesha lokuposa: Jan-20-2022