1 - Yogwira Ntchito Yokhala pansi ku Ofesi
Kumayambiriro kwa zaka za 2000, mipira yokhazikika inakhala malo ovomerezeka m'malo ogwirira ntchito. Anapangidwa ngati chida chothandizira kukhala-njira yothandizira ogwira ntchito ku ofesi kufalitsa ntchito zambiri m'sukulu zawo panthawi imodzimodziyo ndikupereka chida chofuna kugwira ntchito kuntchito. Ndipo pamene anthu ena akugwiritsabe ntchito mipira yolimba ku ofesi, kutchuka kwawo kwagwa pamsewu. Vuto ndilo, sikuti zimakhala bwino kukhala pa mpira wotetezeka kwa nthawi yaitali. Nthawi zina nthawi zina sizingatheke ndipo zimatha kuvulaza mwadzidzidzi-mpirawo ukhoza kutha basi mutakhala pansi.
Kuyesera kwamakono kumagwira ntchito kuntchito kumadalira kwambiri ku madesiki oimirira, masitepe opangira mapepala komanso "kuyenda pamisonkhano." Kukhala ndi moyo wokhala ndi nthawi yambiri kumakhala koopsa chifukwa cha kunenepa kwambiri, matenda a mtima ndi shuga, kotero kupeza njira zolimbikitsira ntchito zonse za tsiku ndi tsiku ndi mbali yofunikira kwambiri ya kukhala ndi moyo wathanzi.
Vuto ndi ma dekesi olimbitsa thupi ndi omwe amayamba kugwiritsidwa ntchito (muyenera kuyendetsa pang'onopang'ono kuti muime nthawi yaitali), samakhala omasuka nthawi zonse, ndipo nthawi zonse sakhala okonzeka. Popanda kutchula, iwo akhoza kutenga madola masauzande ambiri, kuwaika kunja kwa makampani ambiri ndi anthu pawokha.
Njira imodzi yomwe ingatheke ku mipira yolimba ndi madesiki okhalapo ndi mipando yokhalapo, monga Swopper, Buoy, ndi Wobble Stool. Mipando imeneyi ili ndi chinthu chosasinthasintha, monga akasupe kapena miyala, zomwe zimafuna kuti mutengere mbali yaikulu pampando, pamene mukupatsanso maziko olimba omwe amakulolani kukhala pansi pomwe mukugwira ntchito.
Chigawo chilichonse chokhala ndi mpando ndi chosiyana kwambiri, ndipo zotsalira zake ndi zina zomwe zimapereka zowonjezera zimapereka chikhazikitso chokwanira komanso chogwiritsira ntchito, zomwe zimapangitsa kuti azigwiritsa ntchito tsiku lonse, pamene zina zimalimbikitsa ntchito zambiri, koma zimakhala zosasangalatsa kuposa zonse .
Komabe, m'bwaloli, zambiri mwa mipandoyi imabwera popanda nsana, zomwe zimapangitsa kuti azitha kugwira bwino ntchito zomwe amagwiritsa ntchito mipando monga chida cholimba kapena benchi. Mukuona, mapangidwe osagonjetsa amakupangitsani kuchita masewera madigiri 360 kuzungulira mpando wa ofesi popanda kudera nkhawa za mpando kapena mikono.
Onetsetsani izi zogwirira ntchito zomwe zimapanga Swopper-kuphatikizapo kugwira ntchito ngati benchi yodalirika, yosasunthika, yomwe imakhala yosasunthika komanso yopangidwa ndi mpando wotetezera. Mukhoza kuyesa machitidwe omwewo ndi pafupifupi ofesi iliyonse ya ofesi, ngakhale kuti ndi ovuta kuchita ndi mpando wopanda chilema, ndipo ndi othandiza kwambiri ndi mpando wokhalapo wokhazikika womwe umalimbikitsa zowonjezera zowonjezera.
2 - Mpando wa Ofesi Lunge Lamulo Lokha
Imani mapazi pang'ono kutsogolo kwa mpando wa Swopper kapena ofesiyo ndi nsana wanu kwa iwo, ndipo ikani pamwamba pa phazi limodzi pa mpando wa mpando. Lembani bondo lanu kutsogolo ndikuchepetseni pansi mpaka mawondo anu apambali ali pamtunda wa digirii 90. Dinani kudutsa chidendene chanu ndikubwerera kuima. Onetsetsani kuti mawondo anu apambuyo akugwirizana ndi zala zanu, koma kuti bondo lanu likhalebe kumbuyo kwa zochitika zanu. Onetsani mobwerezabwereza 10 mpaka 15 kumbali imodzi musanayambe miyendo. Zokwanira zitatu.
3 - Pulezidenti wa Pushup
Yambani mu malo osokoneza manja, manja anu athandizidwa, ndi manja anu pa mpando wa Swopper kapena ku ofesi yaofesi kotero iwo ali pansi pa mapewa anu. Yambani mapazi anu mpaka thupi lanu likhale ndi mzere wolunjika kuchokera ku zidendene kupita kumutu. Yambitsani mapazi anu kuti mupange chithandizo cholimba. Mukakonzeka, gwiritsani mitu yanu pansi ndi kuika chifuwa chanu pampando wa mpando, ndikusunga maziko anu. Pamene mphutsi zanu zikupanga mawonekedwe a digrii 90, tumizani nokha kuti muyambe. Pangani mobwerezabwereza 10 mpaka 15. Zokwanira magawo awiri.
4 - Chitukuko cha Ofesi Dip
Khalani kutsogolo kwa mpando wanu wa ofesi kapena Swopper, mapazi anu obzalidwa pansi, mchiuno-kutali. Gwirani kutsogolo kwa mpando, kumbali iliyonse ya m'chiuno mwanu. Pewani mpando wanu m'chiuno pamene muthamangitsira manja anu. Ikani mapiko anu pang'ono, choncho ali kutsogolo kwa Swopper. Sungani zitsulo zanu, kuziika pafupi ndi thupi lanu, ndikuchepetsani maso anu pansi. Imani pamene zitsulo zanu zikuwerama ku madigiri 90 ndikudzipangirani nokha kuti muyambe. Pangani mobwerezabwereza 8 mpaka 12. Zokwanira magawo awiri.
5 - Mpando Wachilengedwe Plank
Pa malo apamwamba, manja anu ali pansi pamapewa anu, gwiritsani thupi lanu molunjika kuchokera kumutu mpaka kumapazi. Lembani malowa kwa masekondi 30. Powonjezereka, bweretsani bondo limodzi ndikupita kumbali imodzi, kumenyetsa mbali imodzi, kubwereranso phazi lanu, ndi kubwereza kumbali ina. Pitirizani kusinthana mbali pamasekondi 30 mpaka 60. Zokwanira zitatu zokhazikika nthawi.
6 - Swopper Back Extension
Ntchito yotumizira kumbuyo ndi imodzi yomwe ili yoyenera kwambiri kwa Swopper chifukwa cha mpando wa mpando wa mpando ndi kupanga zopanda pake-zikanakhala zovuta kuti izi ziziyenda pa mpando wotsogolera ofesi kapena mpando wokhalapo wokhazikika womwe sukupereka padding.
Kuti mupange chingwe chambuyo , khalani pansi pa Swopper, mimba yanu ikakhala pa mpando. Tsatirani mapazi anu kumbuyo kwanu, kupanga maziko olimbikitsa othandizira, mipira ya mapazi anu yogwirizana ndi pansi. Gwiritsani ntchito mfundo zanu ndikukweza msolo wanu mpaka mutapanga mzere wolunjika kuchokera ku chidendene kupita kumutu-ngati mungathe kukweza madigiri oposa 180, kotero kuti msana wanu ndi wotsika pang'ono, chabwino, onetsetsani kuti mukugwiritsa ntchito ndi kubwerera kuti achitepo, m'malo mogwiritsa ntchito mtundu uliwonse wa kusuntha. Gwirani malowa kwa masekondi awiri ndikusintha kayendetsedwe kake. Yesetsani kuchita mobwerezabwereza 15 mpaka 20. Zokwanira zitatu.
7 - Maganizo Ogwira Ntchito Ogwira Ntchito
Pali njira zambiri zogwirizanitsira zochitikazi muzochita masewera olimbitsa thupi kapena zolemba zambiri zomwe zimachitika tsiku lonse. Taonani mfundo zotsatirazi:
- Ntchito imodzi pamphindi . Ikani timer kuti mutuluke foni yanu kamodzi pa ola lililonse, ndipo muyambe kuchita masewera olimbitsa thupi limodzi, kumaliza masewera ndi mapepala omwe mwatchulidwa pamwambapa.
- Mabwalo awiri afupikitsa patsiku . Mutenge mphindi 15 m'mawa m'mawa, ndipo mphindi zisanu ndi ziwiri mutuluke m'mawa masana. Pangani zochitika zonse ziwiri zomwe zimabwereranso kumbuyo popanda kupumula. Pa zochitikazi, simungathe kupanga maselo omwe tatchulidwa pamwambapa (mwachitsanzo, pamene zikuwonetsani kuti mutsirizitsa ma seti awiri); M'malo mwake, mutha kuchita kawiri kawiri kawiri kawiri musanayambe kuchita masewero olimbitsa thupi. Ngati mutsirizitsa maulendo awiri a zochitika zonse pansi pa mphindi khumi ndi zisanu, pewani zovuta kuzungulira ofesi yanu kuti mutengepo pang'ono.
- Kuchita masewera olimbitsa chakudya chamasana . Chitani zochitika zonse monga momwe tafotokozera pamwambapa (kupanga ndi kubwereza) kubwerera kumbuyo. Pakatikati pa seti iliyonse, yonjezerani masekondi makumi atatu a ma jacks kapena kulumpha mmalo. Pumulani mphindi imodzi pakati pa ntchito iliyonse. Mukamaliza masewera onse ndi kubwereza, gwiritsani masitepe anu a ofesi ndikukwera mmwamba ndi pansi pang'onopang'ono kwa mphindi khumi.
> Zotsatira:
> Biswas A, O P, Faulkner G, Bajaj R, Silver M, Mitchell M, Alter D. "Nthawi Zomwe Zimagwirizanitsa ndi Kuopsa kwa Matenda, Kufa ndi Kuchipatala kwa Anthu Akuluakulu: Kusanthula Mwadongosolo ndi Kusanthula Meta." Annals of Internal Medicine. http://annals.org/aim/article/2091327/sedentary-time-its-association-risk-disease-incidence-mortality-hospitalization-adults. Jan 2015.