Uma unenkinga yokuhlala ulungele emsebenzini , lezi zindlela zokusebenzisa i-office zindlela enhle yokugcina umzimba wakho uhambele ngqo edeskini yakho. Ukuhamba lapha kuhilela ukwelula nokuqinisa umzimba wakho, konke ngaphakathi kwenduduzo yesihlalo sakho sehhovisi. Lo msebenzi awuthathi indawo yokuqeqeshwa kwamandla wendabuko, kodwa ikunikeza indlela yokugcina igazi lakho lihamba uma ungeke ubaleke edeskini yakho.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Qinisekisa ukuthi isihlalo osisebenzisayo sizinzile. Uma unamasondo, uphonsele odongeni ukuze uqiniseke ukuthi ngeke uphume.
Izinto ezidingekayo
Isihlalo kanye nebhodlela lamanzi eligcwele noma ama-dumbbells, uma kungenzeka ukuthi unayo yonke indawo.
I-1 - Isekela Amasosha Wakho Nezikhali
Ukugoba kwesandla : Khulisa ingalo phambi, isundu bese ubamba iminwe ngesinye isandla sakho. Ngomusa udonsa iminwe kuwe ukuze welule isikhangiso, ubambe imizuzwana engu-20-30. Phinda ngaphesheya.
Isikhwama Nokuziqhenya: Cindezela izandla ndawonye phambi kwesifuba, ama-elbows aphethwe futhi ahambisana nendawo. Gwema ngobumnene izikhonkwane ngakwesokunxele nangesobunxele ukuze uthole ukuphindwa okungu-10.
Ukwehlisa Emuva : Hlala ubude bese ubeka ingalo engakwesokunxele ngemuva kwe-hip kwesokunxele. Gwema ngomusa ngakwesobunxele, usebenzisa isandla sokunene ukujula ukwelula, ubambe imizuzwana engu-20-30. Phinda ngaphesheya.
2 - Ukuzivocavoca umzimba okuphansi
I-Hip Flexion: Hlala ubude ne-abs futhi uphakamise unyawo olungakwesokunxele phansi phansi amasentimitha ambalwa, idolo ligugule. Bamba imizuzwana engu-2, wehla futhi uphinde ubuyekeze izikhathi ezingu-16. Phinda ngaphesheya.
Isandiso somlenze : Hlala ubude ne-abs futhi unwebe umlenze wesobunxele kuze kube sezingeni le-hip, ucindezela i-quadriceps. Bamba imizuzwana engu-2, wehla futhi uphinde ubuyekeze izikhathi ezingu-16. Phinda ngaphesheya.
Inja yangaphakathi : Faka ithawula, ibhodlela lamanzi eliqinile noma indebe engenalutho yekhofi phakathi kwamadolo njengoba uhlala ubude ne-abs. Cindezela ibhodlela noma indebe, ukhulule uhlangothi bese uphinde ucindezela, ugcwalise ukuphindaphinda kwe-16 okuhamba kancane.
Okuningi
3 - Sihlalo Ukuzivocavoca
Sihlalo we-Squat : Ngesikhathi uhlezi, phakamisa kuze kube yilapho izinkalo zakho zihamba phezu kwesihlalo, izingalo ziphuma ngokulinganisela. Bamba imizuzwana engu-2-3, yima yonke indlela uphinde uphinde uphinde ubuyekeze izikhathi ezingu-16.
Ama-Dips : Qinisekisa ukuthi isihlalo sizinzile futhi sibeka izandla eduze kwezinqulu. Hamba izinyathelo phambi kwesihlalo bese ugoba izingxenyana, wehlisa umzimba kuze kube yizikhalo ezingama-degree angu-90. Phinda uphinde uphinde uphinde uphinde uqhubeke kabusha.
I-One-Squat Squat : Qinisekisa ukuthi isihlalo sizinzile futhi uthatha unyawo olulodwa phambi komunye. Sebenzisa izandla ukuze usebenzise njengoba uqhuma ungene esikhwameni esisodwa semilenze, uhamba phezu kwesihlalo futhi ugcine umlenze owodwa phansi ukuze ulinganisele. Yehla futhi uphindze, ufike nje ngamasentimitha ambalwa esihlalweni sezinsuku ezingu-12. Phinda ngaphesheya.
4 - Ukuzivocavoca umzimba ophezulu
Ngaphambi Kwenyuka Ku-Triceps Cindezela : Hlala ubude ne-abs bese ubamba ibhodlela lamanzi eligcwele ngakwesobunxele. Phakamisa ibhodlela uphendule izinga, uphumule, bese uqhubeka uphakamisa yonke indlela phezulu phezulu. Lapho ingalo iseduze nendlebe, bhonsa i-elbow, uthathe ibhodlela lamanzi ngemuva kwakho bese uthola izintambo. Lungisa ingalo bese uhlehlisa phansi, uphinda ngokuphindaphindiwe kwe-12 engalo ngayinye.
I-Biceps Curl : Bamba ibhodlela lamanzi ngakwesokunene futhi, ungenayo futhi uphelele ngokuqondile, ibhodlela le-curl elibhekene nehlombe eliphindwe izikhathi ezingu-16. Phinda ngaphesheya.
Okuningi
5 - Ab Ukuzivocavoca
I-Side Bends : Bamba ibhodlela lamanzi ngezandla zombili bese ululula phezu kwekhanda, izingalo ziqondile. Gwema ngobumnene ngakwesokunxele kuze kube yilapho ungakwenza, ukuthenga i-abs. Buyela emuva bese uphinda ngakwesokudla. Qedela ukuphindaphinda oku-10 (ukujiya ngakwesokudla nangesobunxele kungenye ye-rep).
Ama-Ab Twist: Bamba ibhodlela lamanzi ekhanda lesifuba, bese ugcina amadolo nezintambo phambili, uphenduke ngobumnene ngakwesokunxele kuze kube yilapho ungakwazi khona, uzwe inkontileka ye-abs. Phindela emuva bese uhamba ngakwesokunxele ukuze uthole ukuphindwa okungu-10. Ungaliphoqeleli noma ungaphelela ngokulimala emuva.