Ofishin gymnastics: mafi kyawun motsa jiki 30 a cikin salon zaman kashe wando

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Wani salon rayuwa: me yasa kuke buƙatar gidan motsa jiki na ofishi?
Gymnastics office: 20 mafi kyawun motsa jiki
Gymnastics office: tarin bidiyo

Yanayin zaman rayuwa shine sanadin yawancin cututtuka da cuta da cuta a jiki. Amma haƙiƙanin zamani wanda aikin komputa yake kusan babu makawa, ya bar mana zaɓi.

Me za ku yi idan kun ji rashin jin daɗi a lokacin dogon aikin da kuke yi ko kuma kawai kuna son motsa jiki ba tare da barin wurin aikinku ba? Muna ba ku zaɓi na motsa jiki don wasan motsa jiki na ofishi wanda zai taimaka muku don kula da lafiya da haɓaka kuzari.

Wani salon rayuwa: me yasa kuke buƙatar gidan motsa jiki na ofishi?

A cewar kungiyar kiwon lafiya ta duniya, ana iya yin rigakafin mutuwar sama da miliyan 3 a kowace shekara ta hanyar kara motsa jiki a rana. Matsakaicin ma'aikacin ofis 80% na rana yana ciyarwa tare da ƙananan matakin motsa jiki: aikin zama, abinci, tafiya - duk wannan baya nufin motsi. Abun mamaki shine cewa sauran daga aikin kwanciyar hankali galibi ba'a nufin su kasance masu aiki: don nishaɗi, mutane suna zaɓar Intanet da TV, suna zaune a kujera ko kwance akan gado.

Nazarin ya nuna cewa salon rayuwa yana haifar da rikicewar tsarin tafiyar da rayuwa, hauhawar jini, karin sukarin jini, karuwar cholesterol. Wannan yana haifar haɗarin ɓarkewar mummunan cututtuka na zuciya da jijiyoyin jini, ciwan daji da farkon mutuwa. Kuma ko da awanni na horo ba zai taimaka da yawa don daidaita yanayin ba, idan kun share yini guda a cikin yanayin tsugune.

GABATARWAR RAGUNGUN FITNESS

Koyaya, zaku iya hana lalata lafiyar ku daga salon rayuwa, idan kun ɗauki doka don yin ɗan hutu zuwa motsa jiki mai sauƙi. Ofishin motsa jiki na yau da kullun na 'yan mintoci kaɗan yayin rana na iya zama mai lafiya fiye da sa'ar motsa jiki sau 2-3 a mako. Kuma idan kun sami damar hada duka biyun, to tabbas zaku taimakawa jikinku don zama cikin ƙoshin lafiya.

Me yasa kuke buƙatar gidan motsa jiki na ofis?

Hannun motsa jiki na yau da kullun yana haɓaka metabolism kuma yana taimakawa jiki don daidaita karfin jini, cholesterol da sukarin jini. Wannan yana rage haɗarin cututtukan zuciya da jijiyoyin zuciya, ciwon suga, kiba.
Darasi na ofishi yana taimakawa kwantar da hankali, rage damuwa da damuwa, wanda tabbas yana da tasiri mai tasiri akan ingancin aikinku.
Wannan yana da amfani azaman hutu ga ido, wanda yake da mahimmanci a yayin aiki a kwamfuta ko tare da takardu.
Gymnastics na Office yana rage haɗarin kashin baya da rigakafin ciwo mai zafi a wuya, baya da kugu.
Darasi na ofishi zai inganta zagayawar jini kuma yana motsa gabobin ciki.
Ayyukan motsa jiki na yau da kullun suna taimakawa hana asarar tsoka da ƙashi wanda ke faruwa tare da shekaru, idan baku motsa jiki ba.
Sauyawa zuwa wani aiki (daga tunani zuwa jiki) yana taimakawa wajen bunkasa kuzari da aiki, don kawar da bacci da kasala.
Ko da atisayen ofishi masu sauki, idan aka yi su a kai a kai, zai taimaka wa sautin tsokoki da kiyaye kyakkyawan tsari.

An tsara jikinmu don motsi na yau da kullun, amma ci gaban fasaha ya haifar da gaskiyar cewa salon zama ba ya zama kusan al'ada. Mutanen suna tunanin wannan aikin awannin kafin ko bayan aiki na iya ramawa na awanni 9-10 a cikin matsayin zama. Amma yaudara ce.

Dogon lokacin zama ba tare da motsa jiki ba yana da mummunan tasiri a jiki kuma ya gajarta rayuwarmu. Idan kana son kiyaye lafiyar, to karamin caji a rana, ya zama dole, koda kuwa koyaushe kana motsa jiki a dakin motsa jiki ko a gida. Ko da kuwa ba kwa motsa jiki gaba ɗaya, ba tare da irin waɗannan wasannin motsa jiki ba, ba za ku iya yi ba.

Yaya haɗarin salon rayuwa?

Ayyukan ofis waɗanda aka tsara ba kawai don shagaltar da ku daga aikin yau da kullun da haɓaka lafiyar ku ba. Abu ne mai mahimmanci ga duk wanda ke tunanin lafiyar ku! Salon zama da rashin motsa jiki na tsawon awanni 8-9 sune sababin yawancin cututtuka da rashin aiki.

Musamman, shi ƙara haɗarin:

cututtuka na tsarin zuciya da jijiyoyin jini
cututtuka na kashin baya da haɗin gwiwa
cututtuka na tsarin musculoskeletal
na cuta na rayuwa
cututtukan narkewa
ciwon sukari
kiba
ciwon daji
ciwon kai da kuma migraines
ciki

Rayuwar zama ba ta dace da jikin mutum ba, shi ya sa likitoci ke jaddada bukatar motsa jiki da rana dangane da aikin ofis.

Nasihu ga waɗanda suke jagorancin salon rayuwa

Idan kuna da aikin zama, kuna horar da kanku don maye gurbin dogon lokacin zama tare da gajeren lokacin aiki. Aƙalla sau ɗaya a awa ka tabbata ka tashi daga kan kujerata ka motsa aƙalla mintina 2-3. Da kyau, kowane rabin sa'a.
Bi yanayin yayin aiki don guje wa lankwasawar kashin baya da zafi a wuya da baya. Tabbatar cewa bayanku a mike yake, kafadu sun kasance cikin annashuwa kuma an saukar da su, kai ya miƙe, allon kwamfutar yana matakin ido.
Idan aikin bai ba da izinin karkatar da hankali na minti ɗaya ba, to kawai ku tafi, ba tare da barin kujerar ku ba (motsa kafadu, hannaye, wuya, jiki). Idan ka karanta kowane takarda, zaka iya yi yayin yawo cikin ɗakin.
Idan kuna da matsalar hangen nesa, kar a manta ayi atisaye don idanuwa.
Idan ka manta da kula da ofishi, dakin motsa jiki, saita kanka tunatarwa akan wayarka ko agogon ƙararrawa. Bayan haka, wannan zai shigar da ku cikin al'ada.
Yi aiki tare da abokan aiki kuma ku yi ɗan gajeren wasan motsa jiki tare. Wannan zai samar da ƙarin kwarin gwiwa don kiyaye ayyuka yayin rana.
Burinku ya zama ya haɓaka ayyuka ba kawai a cikin ofis ba har ma da rayuwar yau da kullun. Ka yi ƙoƙari ka yaye kanta daga hutun bayan gari bayan aiki kallon TV ko Intanit. Don bin diddigin ayyukansu, zaku iya siyan munduwa mai dacewa.
Zai yuwu rage amfani da ababen hawa, ba da fifikon tafiya. Yi tafiya zuwa aiki ko bayan aiki yana taimaka maka ka huta, kawar da hankali da kawar da damuwa.
Idan har yanzu baku fuskantar mummunan alamun ba, wannan ba yana nufin cewa salon zama ba zai samar muku da wani tasiri ba. Yawancin rikice-rikice a cikin jiki na iya zama asymptomatic. Rigakafin koyaushe shine mafi kyawun magani, don haka kar a manta da dakin motsa jiki na ofishi.
Ka tuna da hakan karatun motsa jiki na yau da kullun bazai maye gurbin aikin gida na yau da kullun ba! Idan kana motsa jiki 1-1. Sa’o’i 5 a rana, sauran kuma suna rayuwa ta rashin zaman lafiya, haɗarin rashin lafiya ya kasance babba.

Gymnastics office: 20 mafi kyawun motsa jiki

Yin darussan ofis na yau da kullun, zaku rabu da gajiya kuma za ku sami ƙarfin ƙarfi da kuzari. Zaɓi 'yan motsa jiki, rarraba su yayin rana. Shin atisayen ofis ya zama mintuna 5-10 kowane awa 2-3. Idan akwai wasu matsalolin yankuna na jiki (misali, wuya ko baya), sanya girmamawa ta musamman akan su.

Idan yanayin tsaye yake, tsaya a kowane matsayi na dakika 20-30. Idan matsayin yana da kuzari (a wannan yanayin, hotonmu yana nuna adadi tare da canjin matsayi), sannan maimaita kowane motsa jiki 10-15 sau. Kar ka manta da maimaita ayyukan a gefen dama da hagu.

1. Kan ya karkata ga gefen don wuya

2. Juya kai zuwa wuya

3. Miqewa kafadu da baya zaune

4. Kullewa a baya don baya, kirji da kafaɗu

5. Ninka a baya

6. Miƙe baya da kirji tare da kujera

7. Miƙe kafadu

8. Mikewa da tayi

9. Miƙe wuya da babba

10. Twisting Cat baya

11. Ja har zuwa baya

12. Kulle karkatarwa domin baya, kirji da kafaɗu

13. Karkata tare da kujerar baya, kugu, gindi da kafafu

14. Mikewa da kugu a gangara

15. Karkatar da kai gefe don tsokoki tsokoki na ciki da baya

16. Kirjin baya don baya, kirji da mara

17. Turawa domin karfafa jiki na sama

18. Komawa tura turawa don makamai da kafadu

19. Keke don ƙarfafa latsawa

20. Juya zuwa ga tsarin tsoka

21. Falo akan kujera don tsokokin kafa da haɗin gwiwa

22. Falo tare da kujera don tsokar kafa da gindi

23. Tsugunne don gindi da ƙafa

24. liftaga kafa don kwatangwalo, 'yan maruƙa da haɗin gwiwa

25. Mikewa cinyoyin ciki

26. Mikewa tayi a cinya da cinya

27. Mikewa tayi a cinya

28. Miqewa kan quadriceps

29. Tashi akan yatsun kafarka dan maraki da idon sawun

30. Juyawar kafa

Hotuna godiya ga tashoshin youtube: Yoga ta Candace, TOP GASKIYA, FitnessReloaded, ClubOneFitnessTV, Katharine TWhealth, Five Parks Yoga.

Gymnastics office: tarin bidiyo

Idan kuna son yin atisayen ofis a shirye horo, zamu baku wasu gajerun atisaye akan kujera. Wadannan bidiyon zasu zama masu kyau rigakafin na cututtuka daga salon rayuwa.