Which exercises can I do at the office?

You can engage in a variety of office-friendly exercises. Consider seated exercises like leg lifts, seated marches, or knee extensions. You can also utilize your chair for chair squats or desk chair leg extensions. Don't forget to take short breaks to stand, stretch, or walk around the office.

What are five exercises you can do at your desk?

It is possible to do some simple workouts when you are at your desk. Here are five convenient ways to do that: - Seated leg lift: Lift one leg at a time while remaining seated. - Chair squats: Stand up and sit back down using your chair. - Desk chair leg extensions: While seated, extend one leg straight out briefly. - Seated torso twists: Sit upright and gently twist your upper body from side to side. - Seated knee extensions: Maintain good posture and extend one leg at a time.

How to stay healthy when sitting all day?

Let's be honest, how come we stay healthy while sitting at the office all day long? It won't be impossible unless you continue to do the following light activities: - Regular Movement: Take frequent breaks to stand up, stretch, and move around. This helps combat the negative effects of prolonged sitting, such as muscle stiffness and reduced circulation. - Ergonomic Workspace: Ensure your desk and chair are ergonomically set up to promote good posture and reduce strain on your body. - Healthy Eating Habits: Opt for nutritious snacks and meals, stay hydrated, and avoid mindless eating at your desk. - Regular Exercise: Incorporate regular physical activity outside of work hours, including both cardiovascular and strength-training exercises. - Stress Management: Practice stress-reduction techniques like deep breathing and mindfulness to counteract the mental and physical toll of a sedentary job.

Ayyuka don Office | 15 Mafi kyawun Ra'ayoyi don Gwada Yanzu

Wadanne ne mafi kyau Ayyuka don Office?

Rayuwar ofis sau da yawa tana sa mu daure a kan teburinmu na tsawon sa'o'i, ba tare da barin wurin motsa jiki ba. Wannan salon zaman na yau da kullun na iya haifar da matsalolin kiwon lafiya da yawa, daga taurin kai da rashin jin daɗi don rage yawan aiki da ƙara matakan damuwa.

Koyaya, idan kun san yadda ake haɗa motsa jiki mai sauri da inganci a cikin aikin ofis ɗin ku na yau da kullun, ba wai kawai za ku taimaka wajen magance illar da ke tattare da zama na dogon lokaci ba, amma kuma zai ƙara ƙarfin ku, maida hankali, da lafiyar gaba ɗaya.

A ƙasa akwai jerin ingantattun Ayyuka 15 don Ofishi waɗanda zaku iya haɗawa cikin sauƙi cikin ayyukan yau da kullun. Waɗannan darussan za su taimake ka ka kasance cikin dacewa, mai da hankali, da kuzari a duk ranar aiki.

motsa jiki don ofis — *Muhimmancin Ayyuka don Ofishi | Hoto: Shutterstock*

Abubuwan da ke ciki

Ayyukan motsa jiki don Ofis - Ayyukan Jiki na Ƙafa da Ƙarƙashin Jiki
Ayyukan motsa jiki don Ofis - Ayyukan Jiki da Hannu na Sama
Ayyukan motsa jiki don Ofis - Babban Ayyuka
Ayyukan motsa jiki don Ofishi - Ayyukan Ƙarfafawar Zuciya da Makamashi
Maɓallin Takeaways
Ayyukan motsa jiki don ofis - Tambayoyin da ake yawan yi

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Ayyukan motsa jiki don Ofis - Ayyukan Jiki na Ƙafa da Ƙarƙashin Jiki

Don ƙafa da ƙananan jiki, a nan akwai wasu ra'ayoyin motsa jiki na ofis na minti 7 don taimakawa motsa jiki don ofisoshin ba su da sauƙi.

1/ Ƙafafun Kujerar Tebur: Yayin da kake zaune, gyara ƙafa ɗaya kuma ka riƙe ta a layi daya zuwa bene. Juyawa tsokoki na quadriceps, riƙe a taƙaice, sa'an nan kuma rage ƙafar ku. Madadin tsakanin ƙafafu.

⇒ Ƙarfafa quadriceps, ingantacciyar kwanciyar hankali na gwiwa, da ingantaccen sautin tsokar cinya.

2/ Hawan tsani: Yi amfani da matakan kamfanin ku. Hawa sama da ƙasa don motsa jiki na zuciya. Lokacin da kuka fara farawa, yi aiki a cikin sauƙi kuma a hankali ƙara ƙarfi.

⇒ Ƙara motsa jiki na zuciya da jijiyoyin jini, ƙona calories, da inganta ƙananan ƙarfin jiki, musamman a cikin glutes, cinyoyi, da maraƙi.

Minti 5 Ayyuka don ofis — *5 minutes* *Ayyuka don ofis | Hoto: iStock*

3/ Zazzagewar Ƙwayoyin gwiwa tare da Resistance (ta amfani da bandeji mai juriya): Zauna tare da ƙafafunku a kwance a ƙasa. Sanya bandejin juriya a kusa da idon sawun ku. Mika kafa ɗaya kai tsaye zuwa gefe da juriyar ƙungiyar. Maimaita a daya gefen.

⇒ Yana ƙarfafa masu satar hips da tsokoki na cinya.

4/ Bango ya zauna: Kwantar da baya ga bango. Ka yi tunanin kana zaune a kujera. Zamar da bayanku ƙasa bango har sai gwiwoyinku sun durƙusa a kusurwar digiri 90. Rike wannan matsayi har tsawon lokacin da yake da dadi.

⇒ Yi motsa jiki da tsokar ƙafar ƙafa kuma ƙara juriya.

Ayyukan waɗannan darussan na yau da kullun na iya ba da fa'idodi masu yawa dangane da haɓaka ƙananan ma'aunin jiki da jin daɗin rayuwa gabaɗaya. Wannan yana da mahimmanci musamman yayin da ƙananan jiki sau da yawa yakan zama ƙasa da damuwa na jiki.

Ayyuka don Office - Motsa Jiki da Hannu

Wanne motsa jiki don ofis yana taimakawa wajen horar da jikinka na sama da hannu yadda ya kamata? Duba manyan guda 3 masu sauƙin koya da motsa jiki kamar haka:

5/ Tebur Tura-Ups: Tsaya yana fuskantar teburin ku. Sanya hannayenka a gefen tebur, ɗan faɗi fiye da faɗin kafada baya. Tsaya jikinka a madaidaiciyar layi daga kai zuwa diddige. Rage ƙirjin ku zuwa teburin ta lanƙwasa gwiwar gwiwar ku. Koma baya sama zuwa wurin farawa.

⇒ Yana ƙarfafa ƙirjin ku, kafadu, da triceps, inganta ƙarfin jiki da matsayi.

6/ Tricep Dips(Amfani da tsayayye): Zauna a gefen barga mai tsayi, kamar tebur ɗin ku ko kujera mai ƙarfi. Sanya hannuwanku a gefen tare da yatsun ku suna nunawa gaba. Zamewar kwatangwalo daga saman kuma rage jikin ku ta lankwasa gwiwar hannu. Koma baya sama zuwa wurin farawa.

⇒ Yi niyya da sautin triceps ɗin ku (tsokoki a baya na hannayen ku na sama).

yadda za a zauna a cikin tsari tare da aikin ofis — *Yadda ake zama cikin tsari tare da aikin ofis - Workouts don shirin ofis* | *Hotuna: Shutterstock*

7/ Ƙofa Firam ɗin Jawo-Ups: Nemo firam ɗin ƙofa mai ƙarfi. Rike firam ɗin da hannaye biyu, dabino suna fuskantarka. Rataya daga firam ɗin kuma ja ƙirjin ku zuwa firam ɗin. Rage kanku baya.

⇒ Yana nufin baya da biceps, yana inganta ƙarfin jiki na sama.

Ana iya shigar da waɗannan motsa jiki na sama da na hannu a cikin aikin ofis ɗin ku don ƙarfafawa da sautin ƙungiyoyin tsoka na sama daban-daban, haɓaka matsayi, da rage tashin hankali. Yana da mahimmanci a zaɓi madaidaicin nauyi ko matakin juriya don kowane motsa jiki don tabbatar da aminci da inganci.

Ayyukan motsa jiki don Ofis - Babban Ayyuka

Yadda ake yin motsa jiki don ofis wanda ya ƙunshi amfani da tsokoki na ciki da tsokoki na baya ta hanyar haɗin gwiwa? Ɗauki lokaci don gudanar da waɗannan darussan kuma za ku yi mamakin yadda sauƙi da tasiri suke zuwa ga tsokoki na asali.

8/ Zaune a Rasha Twists: Zauna tare da shimfiɗa ƙafafu a ƙasa da gwiwoyi. Dan dan karkata baya, yana rike da matsayi mai kyau. Juya hannuwanku kuma ku karkatar da jikinku na sama zuwa gefe ɗaya sannan ɗayan.

⇒ Zauren muryoyin Rashanci suna da kyau don niyya ga tsokoki na madaidaici, haɓaka ƙarin ma'anar kugu, da haɓaka ƙarfin gaske.

9/ Planks (yi gajeren lokaci): Zauna a gefen kujerar ku tare da ƙafafunku a ƙasa. Sanya hannayenka akan kujerar kujera, yatsunsu suna fuskantar gaba. Ɗaga jikinka daga kan kujera, kiyaye madaidaiciyar layi daga kai zuwa sheqa. Riƙe wannan matsayi na katako na ɗan gajeren lokaci, kamar 10-20 seconds.

⇒ Tsare-tsare suna haɗawa da ƙarfafa gabaɗayan asalin ku, gami da ciki, ɓangarorin baya, da ƙananan baya, yayin da kuma suna taimakawa cikin mafi kyawun matsayi.

atisayen ofis na minti 1 — *Ayyukan motsa jiki masu sauƙi - motsa jiki na minti 1 na ofis*

10 / Tsaye Torso Twists: Tsaya tare da ƙafar ƙafafu-nisa. Mika hannuwanku kai tsaye zuwa ɓangarorin. Juya jikinka na sama zuwa gefe ɗaya, sannan komawa zuwa tsakiya, kuma maimaita a daya gefen.

⇒ Tsayayyen juzu'in jujjuyawar jiki yana haɗa ƙa'idodin ku, haɓaka sassaucin kashin baya, da ƙarfafa ainihin.

11 / Wuraren Ƙunƙara: Zauna tare da daidaitaccen matsayi kuma ƙafafunku a kwance a ƙasa. Mika kafa ɗaya a tsaye a gabanka, riƙe ta a taƙaice, rage ta, kuma maimaita tare da ɗayan ƙafar.

⇒ Waɗannan motsa jiki suna ƙarfafa ainihin kuma suna haɗa tsokoki na ciki na ƙasa.

Yin waɗannan motsa jiki na yau da kullun a cikin ayyukan ofis ɗin ku na yau da kullun na iya taimaka muku haɓaka ƙaƙƙarfan tushe mai ƙarfi da kwanciyar hankali, yana haifar da ingantaccen matsayi, rage damar rashin jin daɗi na baya, da haɓaka ƙarfin tsoka gaba ɗaya. Tabbatar da yin su daidai kuma akai-akai don sakamako mafi kyau."

Ayyukan motsa jiki don Ofishi - Ayyukan Ƙarfafawar Zuciya da Makamashi

Ayyukan motsa jiki na zuciya da jijiyoyin jini suma suna da matukar mahimmanci ga lafiyar kwakwalwar ku da ta jiki kuma. Kar ku daina, za ku je wurin karshe.

12 / Babban Gwiwa Maris(tafiya a wuri tare da manyan gwiwoyi): Tsaya tare da faɗin ƙafafu daban-daban. Fara tafiya a wuri yayin ɗaga gwiwoyinku sama kamar yadda zai yiwu tare da kowane mataki. Ci gaba da saurin gudu.

⇒ Hawan gwiwoyi mai tsayi yana haɓaka bugun zuciyar ku, yana haɓaka motsa jiki na zuciya, kuma yana ƙarfafa tsokoki na ƙafafu.

mafi kyawun motsa jiki ga ma'aikatan ofis — *Mafi kyawun motsa jiki ga ma'aikatan ofis*

13 / Gudu a Wuri: Tsaya tare da ƙafafunku cikin kwanciyar hankali tare da nisa. Fara tsere a wuri, ɗaga gwiwoyi, da karkatar da hannayen ku a zahiri kamar kuna tsere. Gudu a matsakaici, tsayayyen gudu kuma ƙara ƙarfi bayan saba da shi

⇒ Gudu a wurin yana taimakawa inganta juriya na zuciya, ƙona calories, da ƙarfafa ƙafafu.

14 / Butt Kicks(jogging a wuri yayin da kake shura dugadugan ku zuwa ga glutes): Tsaya tare da faɗin ƙafafu daban-daban. Fara tsere a wuri yayin da kuke ƙwaƙƙwaran diddige ku zuwa ga glutes ɗinku da kowane mataki. Kula da tsayin daka.

⇒ Kicks na butt yana taimakawa haɓaka bugun zuciyar ku, haɓaka motsa jiki na zuciya da jijiyoyin jini, da tsokar hamstring.

15 / Tsaye Kafa ya daga: Tsaya tsayi tare da ƙafafunku tare. Ɗaga ƙafa ɗaya kai tsaye a gabanka kamar yadda zai yiwu yayin kiyaye daidaito. Rage shi kuma maimaita tare da ɗayan kafa.

⇒ Wannan motsa jiki yana kara yawan bugun zuciya, yana kara ma'auni, kuma yana karfafa tsokoki na kafafu.

Ƙara waɗannan motsa jiki masu lafiya na zuciya zuwa ayyukan ofis ɗin ku na yau da kullun na iya haɓaka kuzarinku, haɓaka lafiyar jijiyoyin jini, da haɓaka lafiyar ku gaba ɗaya. Tabbatar cewa kun yi su a cikin taki da ke jin daɗi a gare ku kuma ku yi taka tsantsan don guje wa duk wani rauni mai yuwuwa.

Maɓallin Takeaways

Waɗannan su ne manyan motsa jiki masu sauƙi don ma'aikatan ofis. 3 motsa jiki a rana kuma sanya shi al'ada, jikinka da tunaninka zasu sami lada.

Ayyuka don Ofis - Tambayoyin da ake yawan yi

Wadanne motsa jiki zan iya yi a ofis?

Kuna iya shiga cikin motsa jiki iri-iri na abokantaka na ofis. Yi la'akari da motsa jiki na zaune kamar ɗaga ƙafafu, wuraren zama, ko kari na gwiwa. Hakanan zaka iya amfani da kujerar ku don squats na kujeru ko shimfida ƙafar kujera kujera. Kar a manta da yin ɗan gajeren hutu don tsayawa, mikewa, ko zagaya ofis.

Wadanne darasi guda biyar za ku iya yi a teburin ku?

Yana yiwuwa a yi wasu motsa jiki masu sauƙi lokacin da kuke kan teburin ku. Anan akwai hanyoyi guda biyar masu dacewa don yin hakan:
- Hawan kafa mai zaune: ɗaga ƙafa ɗaya a lokaci guda yayin da ya rage a zaune.
- Kujera squats: Tashi ka zauna tare da amfani da kujera.
- Tsawaita ƙafar kujera kujera: Yayin da kuke zaune, mika ƙafa ɗaya kai tsaye a takaice.
- Zaune a juzu'i: Zauna a tsaye kuma a hankali karkatar da jikinka na sama daga gefe zuwa gefe.
- Zaune a gwiwa: Tsaya mai kyau matsayi da kuma mika kafa daya a lokaci guda.

Yadda za a zauna lafiya a zaune duk yini?

Mu fadi gaskiya, ta yaya za mu kasance cikin koshin lafiya alhalin muna zaune a ofis duk yini? Ba zai yuwu ba sai dai idan kun ci gaba da yin ayyukan haske masu zuwa:
- Motsi na yau da kullun: Yi hutu akai-akai don tashi tsaye, mikewa, da zagayawa. Wannan yana taimakawa wajen yaki da mummunan tasirin zama mai tsawo, irin su taurin tsoka da rage yawan wurare dabam dabam.
- Wurin aiki na Ergonomic: Tabbatar cewa an saita teburin ku da kujera ergonomically don haɓaka kyakkyawan matsayi da rage damuwa a jikin ku.
- Halayen Cin Koshin Lafiya: Zaɓi abinci mai gina jiki da abinci mai gina jiki, zauna cikin ruwa, da guje wa cin abinci mara hankali a teburin ku.
- Motsa jiki na yau da kullun: Haɗa motsa jiki na yau da kullun a waje da lokutan aiki, gami da duka na zuciya da jijiyoyin jini da motsa jiki-ƙarfi.
- Gudanar da Damuwa: Yi dabaru na rage damuwa kamar zurfin numfashi da tunani don magance matsalar tunani da ta jiki na aiki na zaune.

Ref: Abun ciye-ciye | Lafiya