i-gymnastics Office: ukuzivocavoca okungu-30 okuhle kunakho konke kokuhlala phansi

Okuqukethwe

Ukuhlala phansi kuyimbangela yezifo eziningi ezimbi nokuphazamiseka emzimbeni. Kepha iqiniso lesimanje lapho umsebenzi wekhompyutha ucishe ungagwemeki, akusishiyi nketho.

Yini okufanele uyenze uma uzizwa ungakhululekile ngesikhathi sokuhlala isikhathi eside noma ufuna ukuzivocavoca ngaphandle kokushiya indawo osebenza kuyo? Sikunikeza ukukhethwa kokuvivinya umzimba kokuzivocavoca kwamahhovisi okuzokusiza ugcine impilo futhi wandise amandla.

Ukuhlala phansi: kungani udinga ijimu yasehhovisi?

Ngokusho kwenhlangano yezempilo emhlabeni, ngaphezu kwezigidi ezi-3 zokufa kwabantu ngonyaka kungavinjelwa ngokwanda kokuzivocavoca umzimba emini. Isisebenzi sasemahhovisi esimaphakathi isikhathi esingu-80% sosuku sichitha ngezinga eliphansi lomsebenzi womzimba: ukuhlala phansi, ukudla, ukuhamba - konke lokhu akusho ukunyakaza. Indida ukuthi ukuphumula kokuhlala phansi kaningi akuhloselwe ukuba kusebenze: kwezokungcebeleka, abantu bakhetha i-Intanethi ne-TV, behleli esihlalweni noma belele kusofa.

Ucwaningo lukhombisa ukuthi impilo yokuhlala phansi ibanga ukuphazamiseka kwezinqubo ze-metabolic, umfutho wegazi ophakeme, ukwanda kweshukela egazini, ukwanda kwe-cholesterol. Lokhu kubangela ingozi yokuhlaselwa yizifo zenhliziyo nemithambo yegazi, izimila zomdlavuza nokufa ngaphambi kwesikhathi. Futhi ngisho namahora wokuqeqesha ngeke asize kakhulu ukulungisa isimo, uma uchitha usuku lonke usendaweni eguqulile.

Ukuqapha umsebenzi we-FITNESS BracELET

Kodwa-ke, ungavimbela ukubhujiswa kwempilo yakho kusuka endleleni yokuphila, uma uthatha umthetho ukuthatha ikhefu elifushane uvivinye umzimba kalula. Ihhovisi elijwayelekile lokuzivocavoca imizuzu embalwa emini lingaba nempilo enhle kunehora lokuzivocavoca ama-2-3 ngesonto. Futhi uma ukwazi ukuhlanganisa zombili, khona-ke uzosiza umzimba wakho ukuthi uhlale uphilile.

Kungani udinga ijimu yasehhovisi?

  1. Ukuguquguquka okujwayelekile komzimba kukhulisa imetabolism futhi kusize umzimba ukulawula umfutho wegazi, cholesterol neshukela egazini. Lokhu kunciphisa ubungozi besifo senhliziyo, isifo sikashukela, ukukhuluphala.
  2. Ukuzivocavoca kwehhovisi kusiza ukudambisa isimiso sezinzwa, kunciphise ukucindezeleka nokukhathazeka, okuba nomthelela omuhle ekusebenzeni kahle komsebenzi wakho.
  3. Lokhu kuyasiza njengokuphumula kweso, okubaluleke kakhulu lapho usebenza kukhompyutha noma ngamaphepha.
  4. Ukuzivocavoca kwehhovisi kunciphisa ubungozi bomgogodla nokuvimbela ubuhlungu obunzima entanyeni, emuva nasokhalo.
  5. Ukuzivocavoca kwehhovisi kuzothuthukisa ukujikeleza kwegazi futhi kuvuselele izitho zangaphakathi.
  6. Imisebenzi ejwayelekile yomzimba isiza ukuvimbela ukulahleka kwemisipha nethambo okwenzeka ngokukhula, uma ungenzi izivivinyo.
  7. Ishintshela komunye umsebenzi (kusuka engqondweni kuya emzimbeni) isiza ukukhulisa amandla nokusebenza, ukuqeda ukulala nokukhathala.
  8. Ngisho nokuzivocavoca okulula kwehhovisi, uma kwenziwa njalo, kusiza ekunciphiseni imisipha nokugcina ifomu elihle.

Umzimba wethu wenzelwe ukunyakaza okujwayelekile, kepha inqubekelaphambili yezobuchwepheshe iholele ekutheni indlela yokuphila ngokuhlala phansi seyicishe ibe yinto ejwayelekile. Abantu bacabanga ukuthi ukuzivocavoca ngehora ngaphambi noma ngemuva komsebenzi kunganxephezela amahora ayi-9-10 endaweni yokuhlala. Kepha kuyadukisa.

Isikhathi eside sokuhlala ngaphandle kokuzivocavoca umzimba sinomthelela omubi emzimbeni futhi sinciphisa izimpilo zethu. Uma ufuna ukugcina impilo, khona-ke inkokhiso encane emini, iyadingeka nje, noma ngabe uziqeqesha njalo ejimini noma ekhaya. Ngisho noma ungavivinyi umzimba nhlobo, ngaphandle kokuzivocavoca okunjalo, awusoze wakwenza.

Kuyingozi kanjani ukuhlala phansi?

Ukuzivocavoca kwehhovisi kwenzelwe hhayi nje ukukuphazamisa ekusebenzeni nasekuthuthukiseni impilo yakho. Kuyinto ebalulekile kunoma ngubani ocabanga ngempilo yakho! Ukuhlala phansi nokuntuleka kokuvivinya umzimba amahora angama-8-9 kuyimbangela yezifo eziningi nokungasebenzi kahle.

Ngokuqondile, kunjalo kwandisa ubungozi be:

  • izifo zesistimu yenhliziyo
  • izifo zomgogodla namalunga
  • izifo zesistimu yemisipha
  • yokuphazamiseka komzimba
  • ukuphazamiseka kokugaya ukudla
  • sikashukela
  • ukukhuluphala
  • umdlavuza
  • ikhanda kanye nemigraines
  • ukucindezeleka

Ukuphila ngokuhlala phansi akuyona imvelo emzimbeni womuntu, yingakho odokotela begcizelela isidingo sokuzivocavoca emini ngokomsebenzi wasehhovisi.

Amathiphu kulabo abaphila impilo yokuhlala phansi

  1. Uma unomsebenzi wokuhlala phansi, uziqeqesha ukubuyisela isikhathi eside sokuhlala nezikhathi ezimfushane zomsebenzi. Okungenani kanye ngehora qiniseka ukuthi uvuka esihlalweni sami bese uhambisa okungenani imizuzu engu-2-3. Ngokufanelekile, njalo uhhafu wehora.
  2. Landela ukuma ngenkathi usebenza ukugwema ukugobeka komgogodla nobuhlungu entanyeni nasemhlane. Qiniseka ukuthi umhlane wakho uqondile, amahlombe akhululekile futhi wehlisiwe, ikhanda liqondile, isikrini sekhompyutha sisezingeni leso.
  3. Uma umsebenzi ungavumeli ukuphazamiseka umzuzu owodwa, vele uhambe, ngaphandle kokushiya isihlalo sakho (yenza ukunyakaza kwamahlombe, izandla, intamo, umzimba). Uma ufunda noma yiliphi iphepha, ungakwenza ngenkathi uhambahamba ekamelweni.
  4. Uma unezinkinga zombono, ungakhohlwa ukwenza izivivinyo zamehlo.
  5. Uma ukhohlwa ukunaka ihhovisi, ijimu, zibekele isikhumbuzi ocingweni lwakho noma kuwashi le-alamu. Ngokulandelayo, lokhu kuzokufaka kulo mkhuba.
  6. Bambisana nozakwenu futhi nenze umzuzu omfushane wokuzivocavoca umzimba ndawonye. Lokhu kuzohlinzeka ngesisusa esengeziwe sokugcina umsebenzi emini.
  7. Inhloso yakho kufanele kube ukwandisa umsebenzi hhayi ehhovisi kuphela kepha nasempilweni yansuku zonke. Zama ukuzikhulula ekuphumuleni ngemuva komsebenzi ubuke i-TV noma i-Intanethi. Ukulandelela umsebenzi wabo, ungathenga isongo lokuqina.
  8. Kungenzeka ukunciphisa ukusetshenziswa kwezimoto, unikeze ukukhetha ukuhamba. Ukuya emsebenzini noma ngemuva komsebenzi kukusiza ukuba uphumule, ususe ingqondo futhi ususe ukucindezeleka.
  9. Uma ungakabhekani nezimpawu ezingezinhle, lokhu akusho ukuthi impilo yokuhlala phansi ayikuniki umthelela. Ukuphazamiseka okuningi emzimbeni kungahle kungabonakali. Ukuvimbela kuhlale kungumuthi omuhle kakhulu, ngakho-ke ungayinaki indawo yokuzivocavoca yasehhovisi.
  10. Khumbula lokho amakilasi ejwayelekile okuzivocavoca awathathi indawo yemisebenzi ejwayelekile yasendlini! Uma usebenzisa u-1-1. Amahora ama-5 ngosuku, kanti abanye baqhubeka nokuhlala phansi, izingozi zokugula zihlala ziphakeme.

Ihhovisi lokuvocavoca umzimba: ukuzivocavoca okuhle okungu-20

Ukwenza izivivinyo ezijwayelekile zehhovisi, uzokhipha ukukhathala futhi uzothola amandla namandla. Khetha izivivinyo ezimbalwa, uzihambise emini. Ukuzivocavoca kwehhovisi kufanele kube imizuzu engu-5-10 njalo ngamahora ama-2-3. Uma kunezindawo eziyinkinga zomzimba (isib. intamo noma emuva), yenza ukugcizelela okukhethekile kuzo.

Uma ukuma kungama ndawonye, ​​hlala endaweni ngayinye amasekhondi angu-20-30. Uma i-pose inamandla (kulokhu, isithombe sethu sikhombisa izibalo ngokushintsha kwesimo), bese uphinda umsebenzi ngamunye Izikhathi ze-10-15. Ungakhohlwa ukuphinda izivivinyo ngakwesokunene nangakwesobunxele.

1. Ikhanda litshekele eceleni kwentamo

2. Ukuzungezisa ikhanda kuye entanyeni

3. Ukwelula amahlombe nokuhlala emuva

4. Ingidi ngemuva yomhlane, isifuba namahlombe

5. Songa uhleli emuva

6. Ukwelula umhlane nesifuba ngesihlalo

7. Ukwelula amahlombe

8. Ukwelulwa kwama-triceps

9. Yelula intamo nomhlane ongaphezulu

10. Ukusonta Ikati emuva

11. Ukudonsela emuva

12. Nyakazisa isikhiye sangemuva, esifubeni nasemahlombe

13. Ukutshekisa nesihlalo emuva, okhalweni, ezinqeni nasemilenzeni

14. Ukuzinweba emuva nangokhalo emthambekeni

15. Nyakazisa ohlangothini lwemisipha etshekile yesisu nasemhlane

Ibhande langemuva lomhlane, isifuba ne-abs

17. Ama-Pushups okuqinisa umzimba ongaphezulu

18. Phindisela ama-pushups wezingalo namahlombe

19. Ibhayisikili ukuqinisa abezindaba

20. Jika uye ohlelweni lwemisipha

21. Lunge esihlalweni semisipha yomlenze kanye namajoyinti esinqe

22. Lunge ngesitulo semisipha yomlenze nezinqe

23. Izikwele zezinqe nemilenze

24. Ukuphakanyiswa kwemilenze okhalweni, amathole kanye nokuhlangana kwamadolo

25. Ukwelula amathanga angaphakathi

26. Ukunwebeka emuva kwethanga nemisipha

27. Ukunwebeka emuva kwethanga

28. Ukwelulwa kwama-quadriceps

29. Sukuma ezinzwaneni zakho ngenkonyane nasemaqakaleni

30. Ukujikeleza konyawo

Izithombe sibonga iziteshi ze-youtube: I-Yoga yiCandace, AMAQINISO OKUPHAKATHI, UkuqinaReloaded, ClubOneFitnessTV, Katharine TWhealth, Five Parks Yoga.

Ihhovisi leGymnastics: ukuhlanganiswa kwamavidiyo

Uma ufuna ukwenza izivivinyo zehhovisi ekuqeqesheni okulungele, sikunikeza izivivinyo ezimbalwa esihlalweni. Lawa mavidiyo azoba mahle kakhulu ukuvimbela izifo ezifikelwa yimpilo yokuhlala phansi.

1. U-Olga Saga - Ihhovisi lokuzivocavoca (imizuzu eyi-10)

Izinsimbi / Izinsimbi

2. Ukuzivocavoca ehhovisi (imizuzu emi-4)

3.I-FitnessBlender: Ukunwebeka okulula kwehhovisi (imizuzu emi-5)

4. UDenise Austin: Ukufaneleka kwehhovisi (imizuzu eyi-15)

5. HASfit: Ukuzivocavoca kwehhovisi (imizuzu eyi-15)

Khumbula ukuthi umzimba wakho udinga ukunyakaza njalo. Uma unomsebenzi wokuhlala phansi nomsebenzi ophansi emini, sekuyisikhathi sokuqala ukushintsha indlela yokuphila. Yenza izivivinyo zehhovisi, vakashela indawo yokuzivocavoca noma isitimela ekhaya, yenza uhambo lwansuku zonke, ufudumale, usebenzise izitebhisi, hhayi amakheshi, uhambe kaningi.

Bona futhi:

Okokuzivocavoca okunomthelela ophansi kwabaqalayo

shiya impendulo