1 - Ukuhlala Ngesikhundla eHhovisi
Ngasekuqaleni kwawo-2000, amabhola okuzinza abe yindawo ejwayelekile yokusebenzela indawo ehhovisi lehhovisi. Zibanjwe njengethuluzi lokuhlala okusebenzayo-indlela yokusiza labo abanemisebenzi yehhovisi basebenzela umsebenzi obengeziwe osukwini lwabo ngenkathi ngesikhathi esifanayo behlinzeka ithuluzi lokuzikhandla emsebenzini wokuzikhethela. Futhi ngenkathi abanye abantu besasebenzisa amabhola okuzinza ehhovisi, ukuthandwa kwabo sekuwile endleleni. Inkinga yukuthi, akusikho lokho okukhululekile ukuhlala kwibhola elizinzile isikhathi eside. Kanti futhi ngezinye izikhathi ayinakwenzeka futhi ingaholela ekulimaleni okungenhloso-ibhola lingase livele lihle njengoba uhlezi phansi.
Imizamo yanamuhla yomsebenzi wendawo yokusebenza ixhomeke kakhulu emadokisini amile, amadeskrittill kanye "nemihlangano yokuhamba." Ukuphila okugcwele isikhathi eside sokuhlala kuyinto eyaziwayo engozini yokukhuluphala, isifo senhliziyo nesifo sikashukela, ngakho-ke ukuthola izindlela zokukhuthaza yonke imisebenzi yosuku kuyinto ebalulekile yokugcina impilo enempilo.
Inkinga ngama-standks nama- treadmill ama-disks yilokho abathatha ukujwayela khona (kufanele usebenze kancane kancane ukuze uhlale isikhathi eside), abahlali bekhululekile ngaso sonke isikhathi, futhi akuzona njalo ukubekezelela kahle. Ukungasho lutho, bangakwazi ukukhokhela izinkulungwane zama-dollar, bebeka ngaphandle kwezinkampani eziningi nabantu ngabanye.
Okunye okunye okunye okungahle kube khona kumabhola okuzinza nama-stand desks yizihlalo ezihlezi zokuhlala, njenge-Swopper, Buoy, ne-Wobble Stool. Lezi zihlalo zifaka isici sokungazinzi, njengemithombo noma ama-rockers, adinga ukubandakanya okuyisisekelo okukhulu uma uhlala esihlalweni, ngenkathi usuhlinzeka ngesisekelo esiqinile esikuvumela ukuba uhlale phansi lapho usebenza.
Inguqulo ngayinye yesihlalo esihlalweni esebenzayo ihlukile kancane, ngezinzuzo zayo kanye nezinguqulo ezithile ezinikezelayo zinikeza ukuzinza nokugcizelela okunye, okwenza kube ngcono kakhulu ukusetshenziswa kokusetshenziswa kwansuku zonke, kanti abanye bakhuthaza umsebenzi omkhulu, kodwa bavame ukukhululeka kunabo bonke .
Ngaphakathi kwebhodi, noma kunjalo, iningi lalezi zihlalo liza ngaphandle kwamagundane, okubenza bafaneleke kakhulu ekusebenzeni emsebenzini lapho basebenzisa izihlalo njengethuluzi lokuzinza noma ibhentshi. Uyabona, umklamo ongenalutho ungakusiza ukuba wenze iziqu ze-360-degrees azungeze isihlalo sehhovisi ngaphandle kokukhathazeka ngesiphathi noma izikhali zesitulo.
Hlola lezi zivivinyo ezisebenzayo ezifaka i-Swopper-ngaphezu kokusebenza njengobhentshi osebenzayo, ozinzile, entwasahlobo engazinzile ye-Swopper kanye nomklamo we-convex we-seat, okwenza kube ithuluzi lokuqeqeshelwa ibhalansi elikhululekile futhi eliphumelelayo. Ungazama lezi zivivinyo ezifanayo cishe nanoma yisiphi isihlalo sehhovisi, nakuba zilula ukwenza nesihlalo esingenasici, futhi ziphumelela kakhulu ngesitulo sokuhlala esisebenzayo esikhuthaza ukubandakanya okungokwengeziwe.
2 - Sihlalo weHhovisi lika-Single-Leg Lunge
Hamba izinyawo ezimbalwa phambi kweSihlalo se-Swopper noma ihhovisi ngokubuyela emuva kuyo, bese ubeka phezulu kwesinye isihlalo esihlalweni sesihlalo. Bhonya ibhande lakho langaphambili bese unciphisa umzimba wakho kuze kube yilapho amadolo akho angaphambili e-angi-90 degree. Cindezela ngesithende sakho sangaphambili bese ubuyela ekumi. Qiniseka ukuthi amathrekhi akho amadolo angaphambili ahambisana nezinzwane zakho, kodwa ukuthi amadolo akho ahlala ezandleni zakho. Yenza okuphindaphindiwe kuka-10 kuya ku-15 kolunye uhlangothi ngaphambi kokushintsha imilenze. Gcwalisa amasethi amathathu.
3 - Sihlalo weHhovisi likaPushup
Qala endaweni ye-pushup, izingalo zakho zivuliwe ngokugcwele, nezintende zezandla zakho esihlalweni seSihlalo se-Swopper noma ehhovisi ukuze ziqonde ngqo ngaphansi kwamahlombe akho. Hamba izinyawo zakho kuze kube yilapho umzimba wakho udala umugqa oqondile kusuka ezithende kuya enhloko. Yandisa izinyawo zakho ukwakha isisekelo esinamandla sokusekela. Uma usulungele, bhonqa izintambo zakho bese unciphisa isifuba sakho esihlalweni sesihlalo, ugcine ingqikithi yakho iqinile. Uma izingxube zakho zakha i-angle engama-90 degree, cindezela uqobo ukuze uqale. Yenza okuphindaphindiwe kuka-10 kuya ku-15. Gcwalisa amasethi amabili.
4 - Sihlalo weHhovisi likaDip
Hlala emaphethelweni wangaphambili ehhovisi lakho noma e-Swopper, izinyawo zakho zitshalwe emhlabathini, u-hip-distance eceleni. Ukuqonda ngaphambili kwesihlalo, kuze kube yilapho ohlangothini lwezinqunu zakho. Cindezela izintambo zakho phezulu esihlalweni njengoba ucindezela phansi ngezandla zakho. Scoot izinyathelo zakho phambili kancane, ngakho phambi phambi Swopper. Hlanganisa ama-elbows akho, uwagcine esondelene nomzimba wakho, futhi wehlisa izitho zakho phansi. Yeka lapho izintambo zakho zigoba kuma-degree angu-90 bese uzicindezela ukuze uqale. Yenza ukuphindaphinda okuyisishiyagalolunye kuya kwezi-12. Gcwalisa amasethi amabili.
5 - Sihlalo weHhovisi likaHhovisi
Esikhundleni segceke elingaphansi, izintende zezandla zakho ngqo ngaphansi kwamahlombe akho, ubambe umzimba wakho ngqo kusuka ekhanda kuya kuzinyosi. Hlela ukubamba isikhundla okungenani imizuzwana engu-30. Ngenselele eyengeziwe, phakamisa idolo elilodwa uphinde uphume ehlangothini elilodwa-eceleni, ugoqe kancane eceleni, ubuyele unyawo lwakho phansi, uphinde uphinde uhlangothi oluhlukile. Qhubeka ushintshana izinhlangothi kumasekhondi angu-30 kuya kwangu-60. Gcwalisa amasethi amathathu aphelelwe yisikhathi.
6 - Isandiso se-Back Back Swopper
Ukuzivocavoca emuva kokubuyisela okunye okufanelekile ngokukhethekile kwi-Swopper ngenxa yesihlalo esikhishwe ngesitulo kanye nomklamo ongapheli-kungaba nzima ukwenza lokhu kuhamba esikhwameni sehhovisi elijwayelekile noma isihlalo esihlelekile sokuhlala ngaphandle.
Ukuze wenze isandiso sangemuva, ncike ngaphesheya kwe-Swopper, isisu sakho sihlala esihlalweni. Yenza izinyawo zakho zivule ngemuva kwakho, udale isisekelo esiqinile sokusekela, amabhola ezinyawo zakho ahlanganyela phansi. Qinisekisa ingqikithi yakho futhi uphakamise isifuba sakho kuze kube yilapho usungula umugqa oqondile kusuka esithende kuya ekhanda-uma ungakwazi ukuphakamisa kahle i-torso yakho eyi-180-degrees eyedlulele, ngakho-ke umhlane wakho uhlehliswa kancane, kuhle, qinisekisa ukuthi usebenzisa ingqikithi yakho futhi emuva ukuze wenze ukunyakaza, kunokusebenzisa noma yiluphi uhlobo lokuzulazula. Bamba isikhundla semasekhondi amabili uphinde uguqule ukunyakaza. Hlela ukwenza izikhathi ezingu-15 kuya kwezingu-20. Gcwalisa amasethi amathathu.
7 - Ama-Workout Ideas Ideas
Kunezindlela eziningi zokuhlanganisa lezi zivivinyo zibe ngumsebenzi owodwa noma uchungechunge lokusebenza olwenziwa nsuku zonke. Cabangela okusikisela okulandelayo:
- Ukuzivocavoca okulodwa ngehora . Setha i-timer ukuphuma efonini yakho kanye njalo ngehora, futhi uqalise ukuvivinya okukodwa, ukuqedela isethi kanye ne-reps ephakamisiwe ngenhla.
- Izifunda ezimbili ezimfushane ngosuku . Thatha ikhefu lesigamu esingu-15 phakathi no-ekuseni ekuseni, futhi umzuzwana wesibili umzuzu phakathi kwamabili ntambama. Yenza imijikelezo emibili yokuzivocavoca emihlanu emuva kokuya ngaphandle kokuphumula. Kulesi simo, awukwazi ukwenza amasethingi achaziwe ngenhla (isibonelo, lapho kukusikisela ukuthi uqedele ama-seti amabili); Kunalokho, uzokwenza ukuphindaphinda okulodwa kokuphindaphinda kokuzivocavoca ngalunye ngaphambi kokuqhubeka nokusebenza okulandelayo. Uma uqedela uhlangothi oluphelele lwezindlela zokuzivocavoca ngaphansi kwemizuzu engaphansi kwemizuzu engu-15, thatha ithrekhi ezungeze ihhovisi lakho ukuze uthole umsebenzi omncane okunye.
- Ukuzivocavoca isikhathi eside . Yenza yonke imisebenzi njengoba kuchaziwe ngenhla (isethi nokuphindaphinda) emuva-emuva. Phakathi kweseti ngayinye, engeza imizuzwana engu-30 yokugxuma noma ukuhamba endaweni. Phumbuza iminithi eyodwa phakathi kokuzivocavoca ngalunye. Ngemuva kokuqedela wonke amasethi nokuphindaphindiwe, shaya izitebhisi zakho zehhovisi bese ukhuphuka phezulu futhi phansi ngokuqhubekayo imizuzu engu-10.
> Imithombo:
> Biswas A, Oh P, Faulkner G, Bajaj R, Silver M, Mitchell M, Alter D. "Isikhathi Sokudlulela kanye Nokuhlangana Kwalo Nengozi Yokugula, Ukufa Nokunakekelwa Kwezifo Kubantu Abadala: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwama-Meta." Ama-Annal of Medicine yangaphakathi. http://annals.org/aim/article/2091327/sedentary-time-its-association-risk-disease-incidence-mortality-hospitalization- izidalwa. Jan 2015.