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.

Zolimbitsa thupi za Office | Malingaliro 15 Abwino Kwambiri Oyesera Tsopano

Zabwino kwambiri Zochita za Office?

Moyo wamuofesi nthawi zambiri umatitsekera pamadesiki kwa maola ambiri, osasiya malo ochitira masewera olimbitsa thupi. Kukhala ndi moyo wongokhala kumeneku kungayambitse mavuto osiyanasiyana azaumoyo, kuyambira kuuma ndi kusapeza bwino mpaka kuchepa kwa zokolola komanso kuchuluka kwa nkhawa.

Komabe, ngati mukudziwa kuphatikizira zolimbitsa thupi mwachangu komanso zogwira mtima muzochita zanu zogwirira ntchito muofesi, sikuti mungothandizira kuthana ndi zovuta zakukhala nthawi yayitali, komanso kukulitsa mphamvu zanu, kukhazikika, komanso thanzi lanu lonse.

Pansipa pali mndandanda wa Ma Workouts 15 ogwira mtima a Office omwe mutha kuwaphatikiza mosavuta pantchito yanu yatsiku ndi tsiku. Zochita izi zidzakuthandizani kuti mukhale olimba, okhazikika, komanso amphamvu tsiku lonse la ntchito.

zolimbitsa thupi ku office — *Kufunika Kolimbitsa Thupi Kwa Ofesi | Chithunzi: Shutterstock*

M'ndandanda wazopezekamo

Zolimbitsa Thupi za Office - Zolimbitsa Thupi za Miyendo ndi Pansi
Zolimbitsa Thupi za Office - Zolimbitsa Thupi Lapamwamba ndi Zamkono
Zolimbitsa thupi za Office - Zolimbitsa Thupi
Workouts for Office - Zolimbitsa Thupi Zamtima ndi Mphamvu Zowonjezera Mphamvu
Zitengera Zapadera
Workouts for Office - Mafunso Ofunsidwa Kawirikawiri

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Zolimbitsa Thupi za Office - Zolimbitsa Thupi za Miyendo ndi Pansi

Kwa mwendo ndi kumunsi kwa thupi, nawa malingaliro olimbitsa thupi a mphindi 7 kuti athandizire kulimbitsa thupi kwamaofesi kumawoneka kosavuta.

1/ Zowonjezera Miyendo ya Desk Chair: Mukakhala pansi, yongolani mwendo umodzi ndi kuugwira mofanana ndi pansi. Sungani minofu yanu ya quadriceps, gwirani mwachidule, ndiyeno tsitsani mwendo wanu. Kusinthana pakati pa miyendo.

⇒ Kulimbitsa ma quadriceps, kukhazikika kwa mawondo, komanso kamvekedwe ka minofu ya ntchafu.

2/ Kukwera masitepe: Gwiritsani ntchito masitepe a kampani yanu. Kwerani mmwamba ndi pansi kuti mukachite masewera olimbitsa thupi. Mukangoyamba kuchita masewera olimbitsa thupi, yesetsani kuyenda momasuka ndipo pang'onopang'ono muwonjezere mphamvu.

⇒ Wonjezerani kulimba kwa mtima, kutentha ma calories, ndi kuchepetsa mphamvu za thupi, makamaka m'matumbo, ntchafu, ndi ana a ng'ombe.

Mphindi 5 Zolimbitsa thupi zakuofesi — *mphindi 5* *Zolimbitsa thupi kuofesi | Chithunzi: iStock*

3/ Zowonjezera Mawondo Okhala Ndi Kukaniza (pogwiritsa ntchito gulu lolimba mtima): Khalani ndi phazi lathyathyathya pansi. Lumikizani gulu lodziletsa kuzungulira akakolo anu. Kwezani mwendo umodzi molunjika kumbali motsutsana ndi kukana kwa gululo. Bwerezani mbali inayo.

⇒ Kumalimbitsa olanda m’chiuno ndi minofu ya ntchafu.

4/ Khoma khalani: Pumitsani msana wanu ku khoma. Tayerekezani kuti mwakhala pampando. Yendetsani msana wanu pansi pakhoma mpaka mawondo anu atapindika pamakona a digirii 90. Gwirani malowa kwa nthawi yonse yomwe ili yabwino.

 Sewetsani minofu ya miyendo yanu ndikuwonjezera kupirira.

Kuchita masewera olimbitsa thupi pafupipafupi kungapereke ubwino wambiri pakulimbikitsa thupi lochepa komanso kukhala ndi thanzi labwino. Izi ndizofunikira makamaka chifukwa m'munsi mwa thupi nthawi zambiri samakhala ndi nkhawa.

Zolimbitsa thupi za Office - Zochita Zolimbitsa Thupi Lapamwamba ndi Zamkono

Ndi zolimbitsa thupi ziti za muofesi zomwe zimathandiza kuphunzitsa thupi lanu lakumtunda ndi mkono bwino? Onani 3 zapamwamba zosavuta kuphunzira ndikuchita masewera olimbitsa thupi motere:

5/ Ma Push-Ups a Desk: Imani moyang'anizana ndi desiki yanu. Ikani manja anu m'mphepete mwa desiki, motalikirapo pang'ono kusiyana ndi m'lifupi la mapewa. Sungani thupi lanu molunjika kuchokera kumutu kupita ku zidendene. Tsitsani chifuwa chanu ku desiki popinda zigongono zanu. Kanikizani m'mwamba pamalo oyambira.

Kulimbitsa chifuwa, mapewa, ndi ma triceps, kumapangitsa kuti kumtunda kwa thupi kukhale mphamvu ndi kaimidwe.

6/ Tricep Dips(pogwiritsa ntchito malo okhazikika): Khalani m’mphepete mwa malo okhazikika, monga desiki kapena mpando wolimba. Ikani manja anu m'mphepete ndi zala zanu zolozera kutsogolo. Yendetsani m'chiuno mwanu pamwamba ndikutsitsa thupi lanu popinda zigongono zanu. Kanikizani m'mwamba pamalo oyambira.

 Londolerani ndi mamvekedwe a ma triceps anu (minofu yakumbuyo kwa mikono yanu yakumtunda).

momwe mungakhalire bwino ndi ntchito yaofesi — *Momwe mungakhalire bwino ndi ntchito yakuofesi - Zolimbitsa thupi za pulogalamu yaofesi* | *Chithunzi: Shutterstock*

7/ Kukokera Kwa Pakhomo: Pezani chimango cholimba cha chitseko. Gwirani chimango ndi manja onse awiri, manja akuyang'ana inu. Yembekezani pa chimango ndi kukokera chifuwa chanu ku chimango. Dzichepetseni nokha pansi.

⇒ Imalunjika kumbuyo kwanu ndi ma biceps, kumapangitsa kuti kumtunda kwa thupi kukhale ndi mphamvu.

Zochita zam'mwamba zam'thupi ndi mkonozi zitha kuphatikizidwa muzochita zanu zaofesi kuti mulimbikitse ndi kumveketsa magulu osiyanasiyana amthupi amthupi, kukonza kaimidwe, ndikuchepetsa kupsinjika. Ndikofunikira kusankha kulemera koyenera kapena kukana mulingo uliwonse pamasewera aliwonse kuti mutsimikizire chitetezo ndi mphamvu.

Zolimbitsa thupi za Office - Zolimbitsa Thupi

Momwe mungapangire masewera olimbitsa thupi muofesi omwe amaphatikiza kugwiritsa ntchito minofu ya m'mimba ndi kumbuyo kwanu molumikizana? Tengani nthawi yoyeserera zotsatirazi ndipo mudzadabwitsidwa kuti ndizosavuta komanso zogwira mtima bwanji kuminofu yanu yayikulu.

8/ Zopindika za ku Russia: Khalani ndi mapazi anu pansi ndi mawondo ogwada. Kutsamira pang'ono kumbuyo, kukhala ndi kaimidwe kabwino. Gwirizanitsani manja anu ndikupotoza thupi lanu lakumtunda kumbali imodzi kenako inayo.

⇒ Zopindika za ku Russia zokhala pansi ndizabwino kwambiri kulunjika minofu yanu yozungulira, kukulitsa chiwuno chodziwika bwino, komanso kukulitsa mphamvu zamapakati.

9/ Mapulani (kuchitani kwakanthawi kochepa): Khalani m’mphepete mwa mpando wanu ndi mapazi anu pansi. Ikani manja anu pampando wampando, zala zikuyang'ana kutsogolo. Kwezani thupi lanu pampando, kusunga mzere wowongoka kuchokera kumutu kupita ku zidendene. Gwirani thabwa ili kwakanthawi kochepa, monga masekondi 10-20.

 Mapulani amaphatikiza ndi kulimbitsa phata lanu lonse, kuphatikizira pamimba, zopindika, ndi msana, komanso kumathandizira kuti mukhale bwino.

1 miniti yolimbitsa thupi muofesi — *Zolimbitsa thupi zosavuta - masewera olimbitsa thupi a mphindi imodzi*

10 / Standing Torso Twists: Imani ndi mapazi anu motalikirana m'lifupi. Kwezani manja anu molunjika kumbali. Sinthani thupi lanu lakumtunda kumbali imodzi, kenaka bwererani pakati, ndikubwereza mbali inayo.

⇒ Kupindika kwa torso koyima kumapangitsa ma obliques anu, kumathandizira kusinthasintha kwa msana, ndikulimbitsa pachimake.

11 / Zowonjezera Mawondo Akukhala: Khalani ndi kaimidwe koyenera ndipo mapazi anu ali pansi. Kwezani mwendo umodzi patsogolo panu, gwirani mwachidule, muchepetse, ndi kubwereza ndi mwendo wina.

 Zochita izi zimalimbitsa pakati komanso kukhudza minofu ya m'munsi mwamimba.

Kuchita masewera olimbitsa thupi muzochitika zanu zatsiku ndi tsiku kungakuthandizeni kukhala ndi maziko olimba komanso okhazikika, zomwe zimapangitsa kuti mukhale ndi kaimidwe kabwino, kuchepetsa mwayi wakumva kupwetekedwa kwa msana, komanso kulimbitsa mphamvu zapakati pamtima. Onetsetsani kuti mwazichita moyenera komanso pafupipafupi kuti mupeze zotsatira zabwino. ”

Workouts for Office - Zolimbitsa Thupi Zamtima ndi Mphamvu Zowonjezera Mphamvu

Zochita Zolimbitsa Thupi ndi Zolimbitsa Thupi ndizofunikanso kwambiri ku thanzi lanu lamalingaliro ndi thupi. Osataya mtima, mukupita kumapeto.

12 / High Knees March(kuguba m’malo ndi mawondo okwera): Imani ndi mapazi anu motalikirana m’lifupi m’lifupi. Yambani kuguba pamalo pomwe mukukweza mawondo anu m'mwamba momwe mungathere ndi sitepe iliyonse. Pitirizani kuyenda mwachangu.

⇒ Kuguba kwa mawondo okwera kumakweza kugunda kwa mtima wanu, kumalimbitsa mtima, komanso kumalimbitsa minofu ya miyendo.

masewera olimbitsa thupi abwino kwa ogwira ntchito muofesi — *Zochita zabwino kwambiri za ogwira ntchito muofesi*

13 / Kuthamanga Pamalo: Imani ndi mapazi anu momasuka m'lifupi mwake m'chiuno. Yambani kuthamanga pamalo ake, kwezani mawondo anu, ndi kugwedeza manja anu mwachibadwa ngati mukuthamanga. Thamangani pang'onopang'ono, liwiro lokhazikika ndikuwonjezera mwamphamvu mukazolowera

⇒ Kuthamanga m’malo kumathandiza kuti mtima ukhale wopirira, uwotcha ma calories, ndi kulimbikitsa miyendo.

14 / Kukankha Matako(kuthamanga m'malo kwinaku ukugunda zidendene zako molunjika): Imani ndi mapazi anu motalikirana m'chiuno. Yambani kuthamanga m'malo kwinaku mukukankha zidendene zanu ku glutes ndi sitepe iliyonse. Pitirizani kuyenda mokhazikika.

⇒ Kumenya matako kumathandiza kukweza kugunda kwa mtima, kulimbitsa mtima, komanso kutsata minofu ya m'chiuno.

15 / Miyendo Yoyima Ikweza: Imani wamtali ndi mapazi anu pamodzi. Kwezani mwendo umodzi molunjika patsogolo panu m'mwamba momwe mungathere pamene mukusunga bwino. Tsitsani ndikubwereza ndi mwendo wina.

⇒ Kuchita zimenezi kumawonjezera kugunda kwa mtima, kumapangitsa kuti miyendo ikhale yolimba, komanso imalimbitsa minofu ya miyendo.

Kuonjezera masewera olimbitsa thupi awa pazochitika zanu za tsiku ndi tsiku kuofesi kungakulitse mphamvu zanu, kupititsa patsogolo thanzi lanu lamtima, komanso kulimbitsa thupi lanu lonse. Onetsetsani kuti mukuzichita pa liwiro lomwe likukusangalatsani ndipo samalani kuti musavulale.

Zitengera Zapadera

Awa ndi masewera osavuta apamwamba a ogwira ntchito muofesi. Zolimbitsa thupi 3 patsiku ndikuzipanga chizolowezi, thupi lanu ndi malingaliro anu zimapeza mphotho.

Workouts For Office - Mafunso Ofunsidwa Kawirikawiri

Ndi zolimbitsa thupi ziti zomwe ndingachite kuofesi?

Mutha kuchita nawo masewera olimbitsa thupi osiyanasiyana ogwira ntchito kuofesi. Ganizirani zochitika zokhala pansi monga kukweza miyendo, maulendo okhala pansi, kapena kuwonjezera mawondo. Mukhozanso kugwiritsa ntchito mpando wanu squats mpando kapena desk mpando miyendo zowonjezera. Musaiwale kutenga nthawi yopuma pang'ono kuti muyime, kutambasula, kapena kuyenda mozungulira ofesi.

Ndi masewero asanu ati omwe mungachite pa desiki yanu?

Ndizotheka kuchita zolimbitsa thupi zosavuta mukakhala pa desiki yanu. Nazi njira zisanu zochitira izi:
- Kukweza mwendo: Kwezani mwendo umodzi nthawi imodzi mukukhala.
- Ma squats pampando: Imirirani ndikukhala pansi pogwiritsa ntchito mpando wanu.
- Kukulitsa mwendo wapampando wapadesiki: Mutakhala pansi, tambasulani mwendo umodzi molunjika mwachidule.
- Kupindika kwa torso: Khalani mowongoka ndikupotoza thupi lanu lakumtunda kuchokera mbali kupita mbali.
- Mawondo akukhala pansi: Khalani ndi kaimidwe kabwino ndikuwonjezera mwendo umodzi panthawi.

Momwe mungakhalire wathanzi mutakhala tsiku lonse?

Tinene zoona, nanga bwanji timakhala athanzi titakhala kuofesi tsiku lonse? Sizingatheke pokhapokha mutapitiriza kuchita zinthu zotsatirazi:
- Kuyenda Kwanthawi Zonse: Yendani pafupipafupi kuti muyime, kutambasula, ndikuyendayenda. Izi zimathandiza kuthana ndi zotsatira zoipa za kukhala kwa nthawi yaitali, monga kuuma kwa minofu ndi kuchepetsa kuyendayenda.
- Ergonomic Workspace: Onetsetsani kuti desiki ndi mpando wanu zakhazikitsidwa mokhazikika kuti zilimbikitse kaimidwe kabwino ndikuchepetsa kupsinjika pathupi lanu.
- Madyerero Athanzi: Sankhani zakudya zopatsa thanzi komanso zakudya, khalani ndi hydrate, ndipo pewani kudya mopanda nzeru pa desiki yanu.
- Kuchita Zolimbitsa Thupi Nthawi Zonse: Phatikizani masewera olimbitsa thupi nthawi zonse kunja kwa nthawi yantchito, kuphatikiza masewera olimbitsa thupi amtima komanso olimbitsa thupi.
- Kuwongolera Kupsinjika: Phunzirani njira zochepetsera kupsinjika monga kupuma mozama ndi kulingalira kuti muthane ndi vuto lamalingaliro ndi thupi lantchito yongokhala.

Ref: Zakudya zokhwasula-khwasula | Healthline