Ukuhlala phambi kwekhompiyutha nsuku zonke kungaphazamisa umzimba wakho, ikakhulukazi njengoba iningi lethu lingenalo ukuhleleka okuhle kakhulu.
Ukuzingela amahlombe nokwehla esihlalweni sakho kungabangela ubuhlungu emuva, ubuhlungu bekhanda, ukucindezeleka, nokuqina kumhlane wakho, intamo, namahlombe.
Ucwaningo lubonisa ukuthi ukwelula njalo kungasiza ukunciphisa ubuhlungu bezintamo nezamahlombe futhi kubonisa ukuthi amakhefu avamile ukuma nokwelula ukwandisa umkhiqizo ehhovisi.
Akugcini nje ukunciphisa ubuhlungu nokucindezeleka, kodwa lezo zimo eziguquguqukayo zivumela ukuba amehlo akho aphumule futhi umzimba wakho wonke uzizwe ukhululekile.
Lezi zivivinyo ezilandelayo zokuguquguquka zenzelwe ukusebenza kwehhovisi ngokugcizelela entanyeni, emuva, emahlombe, ezinqulwini nasezinhlobonhlobo. Yenza njalo ngangokunokwenzeka futhi uzobona ukuqina okuncane futhi mhlawumbe nokukhiqiza okungaphezulu.
Kanjani
- Hlela i-alamu ukuze uhambe njalo ngemva kwemizuzu engu-45-55 bese wenza okulula njengoba kubonisiwe.
- Bamba isondlo ngasinye okungenani imizuzwana engu-15.
- Gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
- Yenza izinqwaba eziningi ngangokunokwenzeka futhi ujabulele!
1 - I-Chest Yula
Ukwehlisa isifuba kungase kube enye yezindlela ezingcono kakhulu ongayenza emzimbeni wakho, ngoba iningi lethu lisichitha isikhathi esiningi sizingele phambili.
Ngalokhu kuvivinya umzimba, ungasebenzisa ibhande lokumelana futhi ulithwale phezulu ukuze uthole ukujula okujulile kwezihluthu zesifuba. Uma ungenayo ibhande, ungakhathazeki. Vela iminwe yakho ndawonye noma uthathe izingalo ngqo ezinhlangothini.
Ungathola futhi umnyango futhi ubeke iziphambili zakho ngaphesheya, uqhubeke ucindezela phambili kuze kube yilapho uzizwa usulekile esifubeni.
Yenza Kulungile
Endaweni ehlezi noma emile, thatha izingalo emva kwakho futhi, uma ukhona, gcoba iminwe yakho ndawonye. Lungisa izingalo bese uphakamisa izandla zakho phezulu uphezu ngamasentimitha ambalwa uze uzizwe unwelele esifubeni sakho. Bamba imizuzwana engu-10-30. Gwema lokhu kuthutha uma unenkinga yehlombe.
2 - Izikhwama ezinamahlombe
Amahlombe nentamo bamba ukucindezeleka okuningi nokucindezeleka kokuthayipha, ukuchofoza, nokukhipha.
Eqinisweni, iningi lethu cishe lizingela kakhulu kunalokho esikuqaphelayo, okwenza izicupho nezinhlanzi zisuke ziqinile ngokucindezeleka.
Thola igazi elihamba ngezintambo zakho namahlombe nge-shrugs. Ngemuva kokuthayipha noma ukusebenza isikhathi eside, lokhu kushukumisa nje kuzwa kuhle.
Yenza Kulungile
Uhlezi noma umile, phakamisa amahlombe ufike ezindlebeni, uzifake kanzima ngangokunokwenzeka. Bamba imizuzwana engu-1-2 bese uwabuyisela emuva njengoba uhlala phansi. Phinda u-8-10 u-reps bese ugoqa amahlombe phambili.
3 - Ukunyakaza Okuphezulu Emuva
Ngenkathi amahlumela ehlombe azosiza ukuthola ukujikeleza kuhambe, le ndlela ephezulu yangemuva izothola zonke imisipha emkhatsini wamahlombe amahlombe kanye nezicupho kanye namahlombe.
Ake ucabange ukuthi amahlombe akho aphezulu nakanjani angakapheli manje futhi uzokwenza lokhu kunwebe ukuhamba kwakho ukuze usule lonke usuku.
Yenza Kulungile
Ukuhlezi noma ukuma, welula izingalo ngqo futhi ujikeleze izandla ukuze izintende zibhekane. Dlulisa izingalo ukuze izintende zicindezelwe ndawonye, zenze isivumelwano se-abs futhi zijikeleze emuva, zifinyelele kude njengoba ukhulula ikhanda.
Ungawa phansi kodwa, esikhundleni salokho, ucabange ukuthi uyaphila futhi ungaphezu kwebhola lokucabanga. Bamba ukwelula kweminye imizuzwana engu-10-30. Uma ukuphikisa izingalo akuzizwa kahle, vele ubeke iminwe ndawonye.
4 - I-Twist Spin
Ukuhlala isikhathi esithile isikhathi eside kungathinta futhi emuva okuphansi, ukushiye kube mnandi futhi ku-achy.
Lesi sondlo esiphambanisayo sizosiza ngokucophelela ukukhipha okunye kwalokhu kuphazamiseka. Ungadluli kakhulu ngalokhu - udinga ukujikeleza kancane ukuze uzizwe lokwelula.
Yenza Kulungile
Lapho uhlezi phansi ngezinyawo ezinyaweni phansi, uvumelanise i-abs futhi uhambise kahle i-torso ngakwesokunene, usebenzisa izandla zakho esihlalweni ukuze usize ukujula.
Gwema kuphela kuze kube yilapho ukhululeka khona futhi ugcine emuva ngqo ngenkathi ugcina isikwele esikhwameni. Bamba imizuzwana engu-10-30 bese uphinda ngaphesheya.
5 - I-Torso Sula
Ngisho noma uqaphele ukuhlelwa kwakho, ungase uzithole usubuyela emuva esimweni sokuzingela, okungenza ukuba umhlane wakho uphelelwe.
Lokhu kuhamba okulula kuzokwelula zonke imisipha emhlane, ezinhlangothini, nasezingalweni zakho. Ungaphinde uthathe izingalo ezihlangothini ukuze ujulise izinhlangothi zomzimba.
Yenza Kulungile
Uhlezi noma umile, ubophe iminwe ndawonye bese ubese ubheke phezulu.
Thatha umoya ojulile njengoba ukhulisa phezulu ngangokunokwenzeka, bese uphuma bese uvula izingalo, uzihlwithe phansi. Phinda u-8-10 ubuyekeze.
6 - Hlela phambili
Ngeke uze uqaphele ukuthi izimpande zakho zingathola kanjani ngokubamba ukuthayipha uze wazide. Ukunyakaza okulula kusiza ukwelula lezo misipha ezinhlakeni nasezintwini.
Yenza Kulungile
Uhlezi noma umile, welule isandla sokunene bese uphendulela isandla ukuze iminwe ibheke phansi.
Sebenzisa isandla sokunxele ukuze udonse ngomunwe iminwe kuwe, uzizwe ululalele ngaphambili. Bamba imizuzwana engu-10-30 bese uphinda ngakolunye uhlangothi.
I-7 - Imikhonto Yokunqamula
Inhlanzi yakho iqinile kangakanani manje? Uma wenza lokhu kuthulwa kwentamo, uzothola.
Ukubamba izintambo entanyeni kungaholela emakhanda nasenkingeni yangemuva yangaphezulu.
Abaningi bethu baphonsa ikhanda lapho besebenza kukhompyutheni, engabeka ukucindezeleka okungaphezulu emisipha yentamo. A
Inhloko yakho ingaba amakhilogremu angu-11 (ngaphezulu uma uhlakaniphile!), Ngakho cabanga nje ukuthi ukukhathazeka okuningi okubeka phezu komzimba wakho wonke.
Yenza Kulungile
Uhlezi esihlalweni sakho, finyelela phansi bese uthatha uhlangothi lwesitulo ngesandla sokunene bese udonsa ngobumnene ngenkathi uguqula ikhanda lakho ngakwesobunxele, uzizwa ulula uhlangothi olufanele entanyeni nasehlombe. Bamba imizuzwana engu-10-30 bese uphinda ngaphesheya.
8 - I-Hip Flexor Yelulela
Umzimba ophansi uphinde uqiniseke ukuhlala ukhulu kakhulu, ikakhulukazi ngaphambili kwezinkalo.
Uma uhlala, i-glutes ilula ngenkathi izimpande ze-hip ziqine. Ukunciphisa le ndawo izikhathi eziningana ngosuku kungasiza ukunciphisa lokho kuqina futhi, futhi, kukukhuphula uphinde uphume esihlalweni, okunikeza ukusizwa ngokushesha.
Yenza Kulungile
Ngenkathi umile, thatha umlenze wesokudla emuva izinyawo ezimbalwa. Bendza emuva emadolweni, cishe sengathi wenza i-lunge futhi wehlisa amadolo kuze kube yilapho uzizwa ulele phambi kwesigqoko sokunene.
Cindezela i-glutes yomlenze ongemuva ukujula ukwelula. Bamba imizuzwana engu-10-30 bese uphinda ngaphesheya.
9 - Uhlezi u-Hip Stretch
Yonke imisipha emathangeni ithola amandla ngokuhlala isikhathi eside futhi lokhu kuthutha okulula kakhulu kusiza ukuvula izinkalo.
Lokhu kusiza ukwelula uchungechunge oluyinkimbinkimbi yemisipha ezinqulwini nasezinhlobonhlobo. Kuzizwa kuhle emva kosuku olude lokuhlala.
Yenza Kulungile
Ngesikhathi uhlezi, uwela embotsheni wesokudla ngakwesokunxele bese uhlezi kahle futhi ude.
Ngomusa uhambe phambili, ugcine umhlane uqonde futhi uphumelele nge-torso kuze kube yilapho uzizwa usulekile ku-glute ne-hip.
Ungaphinda ucindezele phansi emadolweni okwesokudla ukujula ukwelula. Bamba imizuzwana engu-10-30 bese uphinda ngaphesheya. Yeqa lokhu ukuhamba uma kuphazamisa amadolo.
I-10 - Inside Isitoreji
Lokhu kulula akubheki kahle kakhulu, ngakho-ke ufuna ukukwenza lokhu uma kungekho muntu ozungezile.
Ngaphandle kwalokho, kuyilula elihle kakhulu lamathanga angaphakathi, iziqhwa, nokubola.
Lokhu kwakha umsebenzi owedlule, uvula izintambo bese ulahla ukuqina nokucindezeleka emzimbeni ophansi.
Yenza Kulungile
Ngesikhathi uhlezi, thatha imilenze ububanzi, izinzwane bese uphumela phambili ngezindophi emathangeni. Gcina emuva ngqo futhi i-abs ingenwe.
Gcina phambili phambili ngenkathi usebenzisa izintambo zokuxosha amathanga kuze kube yilapho uzizwa ulula emathangeni angaphakathi . Bamba imizuzwana engu-10-30 bese uphinda izikhathi eziningi ngendlela oyithandayo.
> Imithombo:
> Henning RA, Jacques P, Kissel GV, Sullivan AB, Alteras-Webb SM. Ukuphumula okuphuthumayo okuvamile okuvela emsebenzini wekhompiyutha: Imiphumela ekukhiqizeni kanye nokuhlala kahle ezindaweni ezingamasimu amabili. Ergonomics . 1997; 40 (1): 78-91. i-doi: 10.1080 / 001401397188396.
> Ylinen J, Wirén K, Häkkinen A. Ukuxilisa Ukuzivocavoca Nge-Therapy Therapy ekwelashweni Kwezinhlungu Zemihelo Ezingapheliyo: Isivivinyo Esingahleliwe, Esilawulwa Ngokwehluleka. Journal of Rehabilitation Medicine . 2007; 39 (2): 126-132. i-doi: 10.2340 / 16501977-0015.