Kukhala pamaso pa makompyuta tsiku ndi tsiku kungawononge thupi lanu, makamaka popeza ambirife sitili ndibwino kwambiri.
Kuwomba mapewa ndi kugwa mu mpando wanu kungayambitse ululu, kupweteka kwa mutu, kupsinjika, ndi kukanika kumbuyo kwanu, khosi, ndi mapewa.
Kafukufuku amasonyeza kuti kutambasula nthawi zonse kungathandize kuchepetsa kupweteka kwa khosi ndi kupweteka komanso amasonyeza kuti nthawi zonse kupuma ndi kukulitsa kumawonjezera kuntchito.
Sikuti mumachepetsa ululu ndi nkhawa, koma kusinthasintha kwanu kumapangitsa kuti maso anu apume ndipo thupi lanu lonse likhale lomasuka.
Zochitika zotsatirazi zowonongeka zimapangidwa kuti zigwiritsidwe ntchito ku ofesi ndikugogomezera pa khosi, mmbuyo, m'mapewa, m'chiuno, ndi pamaso. Chitani iwo nthawi zonse momwe mungathere ndipo mudzawona zochepa zochepa komanso mwinanso zokolola zambiri.
Bwanji
- Ikani alamu kuti mupite maminiti 45 mpaka 55 ndikuchita zotambasula monga momwe zasonyezedwera.
- Gwirani chingwe chilichonse kwa masekondi 15.
- Pewani zochitika zilizonse zomwe zimapweteka kapena zovuta.
- Chitani zambiri monga momwe mungathere ndi kusangalala!
1 - Chifuwa Tambasula
Kutambasula chifuwa chingakhale chimodzi mwazochita zabwino kwambiri zomwe mungachite pa thupi lanu, popeza ambirife timathera nthawi yochuluka.
Pochita izi, mutha kugwiritsa ntchito gulu lokaniza ndikulitenga kuti likhale lolimba kwambiri. Ngati mulibe bulu, musadandaule. Ingoyambani zala zanu palimodzi kapena mutenge mikono molunjika kumbali.
Mukhozanso kupeza chitseko ndikuyika maonekedwe anu kumbali zonse, pang'onopang'ono mukupitirizabe mpaka mutamvekedwa m'chifuwa.
Chitani Choyenera
Mukakhala pansi kapena mutayimilira, tengani mikono kumbuyo kwanu ndipo, ngati mungathe, tambani zala zanu pamodzi. Yambani manja ndi mokweza manja anu mmwamba masentimita angapo mpaka mutatambasula m'chifuwa chanu. Gwirani masekondi 10-30. Pewani kusuntha uku ngati muli ndi mavuto.
2 - Nsonga zamagetsi
Mapewa ndi khosi zimakhala ndi nkhawa zambiri komanso zovutitsa zolemba, kudindira, ndi kuwombera.
Ndipotu, ambiri a ife timangokhalira kufukula kwambiri kuposa momwe tikudziwira, kupanga misampha ndi minofu molimba kwambiri ndi mavuto.
Pezani magazi akuyenda mumsampha wanu ndi mapewa ndi shrugs. Pambuyo pakulemba kapena kugwira ntchito nthawi yaitali, kusuntha uku kumangokhala bwino.
Chitani Choyenera
Khalani kapena kuimirira, kwezani mapewa mmwamba ku makutu, kuwakupirirani molimba momwe mungathere. Gwiritsani masekondi 1-2 ndikuwatsitsimutseni pamene mukutsitsimula. Bwerezani mobwerezabwereza 8-10 kenaka pindani mapewa patsogolo.
3 - Kutsika Kumbuyo Kumbuyo
Ngakhale mapepala a mapewa athandizidwa kuti apitirize kuyendayenda, kumtunda kwakumbuyo kumeneku kumatulutsa minofu yonse pakati pa mapewa komanso misampha ndi mapewa.
Tangoganizirani momwe mapewa anu alili olimba ndi kumbuyo kumbuyo pakalipano ndipo izi zikutambasula kuyenda kwanu tsiku lonse.
Chitani Choyenera
Mukakhala pansi kapena mutayimilira, tambasulani manja ndikuwongolera manja kuti mitengo ikhale yosiyana. Lembani mikono kuti ma palmu azisamalidwa palimodzi, mgwirizane ndi abs ndi kumbuyo, kufika kutali pamene mutsegula mutu.
Musagwere koma, m'malo mwake, ganizirani kuti mukukwera mpira ndi mpira. Gwirani kutambasula kwa masekondi 10-30. Ngati kupotoza manja sikumveka bwino, kungoyambani zala limodzi.
4 - Mphindi Zam'mimba
Kukhala pansi kwa nthawi yaitali kungathenso kumbuyo kumbuyo, kumusiya kukhala wolimba ndi achy.
Kutambasula uku kumathandiza kuthandizira kuthetsa mavuto ena. Musati mupite patali kwambiri pa izi - muyenera kungoyenda pang'ono kuti mukumva kutambasula.
Chitani Choyenera
Mukakhala pansi pamapazi pansi pake, mgwirizanitsa abs ndipo mwapang'onopang'ono mutembenuze mutuwo kumanja, kugwiritsa ntchito manja anu pampando wonyamulira kuti muthandizire kutambasula.
Ingogwedezerani mpaka momwe mungathere ndi kumbuyo kumbuyo pomwe mukusunga malo ake. Gwiritsani masekondi 10-30 ndikubwereza kumbali inayo.
5 - Kutsekedwa kwa Torso
Ngakhale mutamvetsera mwatcheru, mungapeze kuti mukungoyendanso mu malo othamanga, zomwe zingayambitse msana wanu.
Kusuntha kosavuta kumeneku kudzatambasula minofu yonse kumbuyo, kumbali, ndi mikono. Mungathenso kutenga mikono kumbali imodzi kuti muzitha kutsetsereka pambali pamoto.
Chitani Choyenera
Khalani pansi kapena kuimirira, dulani zala limodzi ndi kuwatambasulira mpaka padenga.
Tengani mpweya wozama pamene mutambasula mokweza momwe mungathere, kenaka mutuluke ndi kutsegula manja, ndikuwatseni pansi. Bwerezani mobwerezabwereza 8-10.
6 - Yambani kutsogolo
Mwinanso simungadziwe momwe zida zanu zingakhalire zolimba kuchokera pakulemba mpaka mutatambasule. Kusuntha kophweka kumathandizira kutambasula minofu imeneyo pamaso ndi zida.
Chitani Choyenera
Khalani pansi kapena mutayimilira, tambasulani dzanja lamanja ndikutsegula dzanja kuti zala zikulowe pansi.
Gwiritsani ntchito dzanja lamanzere kuti mutengeko pang'ono zala kwa inu, kumverera kutambasula pamphuno. Gwiritsani masekondi 10-30 ndi kubwereza kwina.
7 - Khosi Longolani
Kodi khosi lanu ndi lolimba bwanji pakalipano? Ngati mutambasula khosi, mudzapeza.
Kusunga makutu m'khosi kungabweretse kumutu ndi kumbuyo kwakumbuyo.
Ambirife timasiya kutsogolo tikamagwiritsa ntchito makompyuta, zomwe zingatipangitse kupsyinjika pamutu. A
Mutu wanu ukhoza kulemera masentimita 11 (ngati muli ochenjera!), Tayerekezerani kuti mukupanikizika bwanji ndi thupi lanu lonse.
Chitani Choyenera
Mukakhala pa mpando wanu, pitani pansi ndikugwire mbali ya mpando ndi dzanja lamanja ndikukoka mofatsa pamene mukupukuta mutu wanu kumanzere, kumverera kuti mutsetsere kumbali ya kumanja kwa pakhosi ndi paphewa. Gwiritsani masekondi 10-30 ndikubwereza kumbali inayo.
8 - Kuthamanga kwa Hip Flexor
Thupi la pansi limakhalanso lolimba kumakhala mokwanira, makamaka kutsogolo kwa m'chiuno.
Mukakhala pansi, glutes imatambasula pamene mchiuno umasinthasintha. Kutambasula dera limeneli kangapo patsiku kungathandize kuchepetsa kutsekemera ndipo, kuphatikizapo, kukukweza ndi kutuluka pa mpando, umene umapereka mpumulo mwamsanga.
Chitani Choyenera
Pamene mukuyimirira, tengani mwendo wamanja kumbuyo kwa mapazi pang'ono. Gwirani bondo lakumbuyo, ngati kuti mukupanga malo amodzi ndikuweramitsa maondo mpaka mutamva kutambasula kutsogolo kwachiuno chabwino.
Finyani jekeseni wa mwendo wakumbuyo kuti muzitha kutambasula. Gwiritsani masekondi 10-30 ndikubwereza kumbali inayo.
9 - Ndakhala pansi St Stretch
Minofu yonse mu ntchafu imakhala yolimba kuchokera kumakhala mokwanira ndipo kusuntha komweko kumathandiza kumatsegula m'chiuno.
Izi zimathandiza kutambasula minofu yovuta kwambiri m'maguno ndi m'maso. Zimakhala zabwino pambuyo pa tsiku lalitali.
Chitani Choyenera
Mukakhala pansi, muwoloke kumbuyo kwa bondo lamanja ndikukhala okongola ndi wamtali.
Pepani pang'ono, gwiritsani ntchito kumbuyo kumbuyo ndikuyang'ana pamtambo mpaka mutamveketsa bwino mumphuno ndi mchiuno.
Mukhozanso kupondaponda pa bondo lakumanja kuti mukulitse kutambasula. Gwiritsani masekondi 10-30 ndikubwereza kumbali inayo. Pewani kusuntha uku ngati akuvutitsa mawondo.
10 - Kutaya kwa mkati
Kutambasula uku sikuwoneka katswiri kwambiri, kotero iwe ndithudi ukufuna kuchita izi pamene palibe wina aliyense.
Kupitirira apo, ndikutambasula bwino kwa ntchafu zamkati, m'chiuno, ndi kubuula.
Izi zimamanga pa ntchito yapitayi, kutsegula mchiuno ndi kuchotsa zolimba ndi zovuta mu thupi la pansi.
Chitani Choyenera
Mukakhala pansi, tengani miyendo yonse, ndikugwiritsitsabe kuti muyambe kutsogolo. Sungani kumbuyo molunjika ndipo abs isagwirizane.
Pitirizani kuyendetsa patsogolo pamene mukugwiritsira ntchito zitsulozo kuti muthamangitse ntchafu mpaka mutatambasula m'kati mwa ntchafu . Gwiritsani masekondi 10-30 ndikubwereza mobwerezabwereza momwe mumakondera.
> Zotsatira:
> Henning RA, Jacques P, Kissel GV, Sullivan AB, Alteras-Webb SM. Kupuma Kwachangu Kwafupipafupi Kumachokera ku Ntchito Yakompyuta: Zotsatira za Zokolola ndi Zochita Zabwino pa Malo Awiri A Munda. Ergonomics . 1997; 40 (1): 78-91. lembani: 10.1080 / 001401397188396.
> Ylinen J, Wirén K, Häkkinen A. Kugwiritsa Ntchito Zolemba Zolemba ndi Vuto la Manual Therapy mu Chithandizo cha Chronic Neck Pain: A Randomised, Controled Over-Trial Trial. Journal of Rehabilitation Medicine . 2007; 39 (2): 126-132. lembani: 10.2340 / 16501977-0015.