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.

Workouts yeHofisi | 15 Mazano Akanakisisa Ekuedza Ikozvino

Zvakanakisa Workouts yeHofisi?

Upenyu hwemuhofisi hunowanzoita kuti tirambe takasungirirwa pamadhesiki edu kwemaawa akawanda, tichisiya pasina nzvimbo yekurovedza muviri. Uhu hupenyu hwekugara hunogona kutungamirira kune huwandu hwezvinetso zvehutano, kubva pakuoma uye kusagadzikana kusvika kune kuderedza kubereka uye kuwedzera kushushikana kwehutano.

Nekudaro, kana iwe uchiziva nzira yekubatanidza inokurumidza uye inoshanda maekisesaizi muhofisi yako yebasa renguva, kwete chete iwe unozobatsira kurwisa zvakashata mhedzisiro yekugara kwenguva yakareba, asi zvakare inowedzera simba rako, kutarisisa, uye hutano hwese.

Pazasi pane runyorwa rwegumi neshanu Workouts yeHofisi yaunogona kubatanidza zviri nyore mumaitiro ako ezuva nezuva ebasa. Aya maekisesaizi achakubatsira kuti urambe wakagwinya, wakatarisa, uye uine simba mukati mezuva rebasa.

workouts kuhofisi — *Kukosha Kwekushanda kweHofisi | Mufananidzo: Shutterstock*

Workouts yeHofisi - Gumbo uye Yezasi Body Exercises
Mashandiro eHofisi - Muviri Wepamusoro uye Maekisesaizi eArm
Kushanda kweHofisi - Core Exercises
Workouts yeHofisi - Cardiovascular uye Energy-Boosting Exercises
Zvitsva Zvitsva
Kushanda kweHofisi - Mibvunzo Inowanzo bvunzwa

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Workouts yeHofisi - Gumbo uye Yezasi Body Exercises

Kune gumbo nemuviri wezasi, heano mamwe maminetsi manomwe ehofisi ekurovedza muviri mazano ekubatsira kurovedzera kwemahofisi kutaridzika kunge kusiri nyore.

1/ Desk Chair Leg Extensions: Paunenge ugere, ruramisa gumbo rimwe uye ribatanidze pasi. Flex your quadriceps muscles, bata zvishoma, uye wozodzikisa gumbo rako. Alternate pakati pemakumbo.

⇒ Kusimbisa quadriceps, kuvandudza kugadzikana kwebvi, uye kukwidziridzwa kwetsandanyama yechidya.

2/ Kukwira masitepisi: Tora mukana wemasitepisi ekambani yako. Kwira kumusoro uye pasi kuti uite kurovedza kwemoyo. Paunotanga kudzidzira, dzidzira pamwero wakasununguka uye zvishoma nezvishoma uwedzere kusimba.

⇒ Wedzera kusimba kwemoyo, kupisa macalorie, uye kunatsiridza kusimba kwemuviri wakaderera, kunyanya mumakumbo, zvidya, uye mhuru.

Maminitsi mashanu Kushanda kwehofisi — *5 kwemaminitsi* *Workouts yehofisi | Mufananidzo: iStock*

3/ Akagara Mabvi Mawedzere neResistance (uchishandisa bhendi rekudzivirira): Gara wakaisa tsoka dzako pasi. Sunga bhandi rekudzivirira pamakumbo ako. Wedzera gumbo rimwe rakananga kudivi kurwisa kushorwa kwebhendi. Dzokorora kune rumwe rutivi.

⇒ Inosimbisa vanoba hudyu uye tsandanyama dzechidya.

4/ Wall gara: Zorora musana wako kumadziro. Fungidzira wakagara pachigaro. Svetera musana wako pasi pamadziro kusvikira mabvi ako akakotama pa90-degree angle. Bata nzvimbo iyi kwenguva yakareba sezvazvinogona.

⇒ Rovedza mhasuru dzemakumbo ako uye uwedzere kutsungirira.

Kugara uchidzidzira maekisesaizi aya kunogona kupa akawanda mabhenefiti maererano nekuwedzera kudzika kwemuviri uye kugara zvakanaka. Izvi zvinonyanya kukosha sezvo muviri wepasi unowanzoita zvishoma pasi pekunetseka kwemuviri.

Workouts yeHofisi - Muviri Wepamusoro uye Maekisesaizi Emaoko

Ndeapi maworkout ehofisi anobatsira kudzidzisa muviri wako wepamusoro neruoko zvinobudirira? Tarisa uone 3 yepamusoro iri nyore kudzidza uye kudzidzira maekisesaizi sezvinotevera:

5/ Desk Push-Ups: Mira wakatarisana nedhesiki rako. Isa maoko ako pamucheto wedhesiki, zvishoma zvakafara kupfuura upamhi hwemafudzi. Chengetedza muviri wako mumutsara wakatwasuka kubva kumusoro kusvika kune zvitsitsinho. Dzikisa chipfuva chako kudhesiki nekukotamisa magokora ako. Sunda kumashure kusvika panzvimbo yekutanga.

⇒ Inosimbisa chipfuva chako, mapendekete, uye triceps, inovandudza kusimba kwemuviri wepamusoro uye chimiro.

6/ Tricep Dips(uchishandisa nzvimbo yakagadzikana): Gara pamucheto penzvimbo yakagadzikana, sedhesiki rako kana chigaro chakasimba. Isa maoko ako kumucheto neminwe yako yakatarisa mberi. Bvisa chiuno chako pamusoro uye udzikise muviri wako nekukotamisa magokora ako. Sunda kumashure kusvika panzvimbo yekutanga.

⇒ Tarira uye toni ma triceps ako (mhasuru dziri kumashure kwemaoko ako epamusoro).

sei kugara muchimiro nebasa rehofisi — *Maitiro ekugara muchimiro nebasa remuhofisi - Workouts yehofisi chirongwa* | *Mufananidzo: Shutterstock*

7/ Door Frame Dhonza-Ups: Wana furemu yedhoo yakasimba. Bata furemu nemaoko maviri, zvanza zvakatarisa kwauri. Rembera kubva pafuremu wokweva chipfuva chako kudivi refuremu. Zvidzikisire pasi.

⇒ Inonangisa musana wako nemabiceps, uchivandudza simba repamusoro pemuviri.

Aya maekisesaizi epamusoro emuviri nemaoko anogona kuisirwa muhofisi yako yekusimbisa uye toni dzakasiyana siyana dzepamusoro mhasuru mapoka, kunatsiridza chimiro, uye kuderedza kusawirirana. Zvakakosha kuti usarudze huremu hwakakodzera kana nhanho yekuramba pachiitwa chega chega kuti uve nechokwadi chekuchengetedza uye kushanda.

Kushanda kweHofisi - Core Exercises

Maitiro ekuita maworkouts ehofisi anosanganisira kushandiswa kwemhasuru dzako dzemudumbu uye tsandanyama dzekumusana nenzira yakarongeka? Tora nguva yekudzidzira maekisesaizi anotevera uye uchashamisika kuti ari nyore uye anoshanda sei kune ako epakati tsandanyama.

8/ Akagara Russian Twists: Gara netsoka dzako dzakadzika pasi uye mabvi akakotama. Zvishoma kuzembera kumashure, kuchengetedza chimiro chakanaka. Shingairira maoko ako uye shandura muviri wako wepamusoro kune rimwe divi uyezve rimwe.

⇒ Akagara matenderedzwa echiRussia akanakisa kunanga mhasuru dzako dzeoblique, kusimudzira yakanyatsotsanangurwa waistline, uye kuwedzera simba repakati.

9/ Mapuranga (ita nguva pfupi): Gara pamucheto wechigaro chako netsoka dzako pasi. Isa maoko ako pachigaro chechigaro, zvigunwe zvakatarisa mberi. Simudza muviri wako kubva pachigaro, kuchengetedza mutsara wakarurama kubva kumusoro kusvika kune zvitsitsinho. Bata ichi chinzvimbo chepuranga kwenguva pfupi, senge 10-20 masekonzi.

⇒ Mapuranga anobata nekusimbisa musimboti wako wese, kusanganisira madumbu, maoblique, uye kudzika kumashure, ukuwo achibatsira muchimiro chiri nani.

1 miniti hofisi maekisesaizi — *Easy Workouts - 1-miniti hofisi maekisesaizi*

10 / Yakamira Torso Twists: Mira netsoka dzako chiuno-upamhi zvakaparadzana. Tambanudza maoko ako zvakananga kumativi. Tenderedza muviri wako wepamusoro kune rumwe rutivi, wozodzokera pakati, uye dzokorora kune rumwe rutivi.

⇒ Kumira torso kuchinjika kunobata maobliques ako, kunowedzera kushanduka kwemusana, uye kusimbisa musimboti.

11 / Seated Knee Extensions: Gara nechimiro chakakodzera uye tsoka dzako dzakadzikama pasi. Wedzera rimwe gumbo rakananga pamberi pako, ribate muchidimbu, ridzikise, uye dzokorora nerimwe gumbo.

⇒ Zviitwa izvi zvinosimbisa pakati nekubatanidza tsandanyama dzepasi peguvhu.

Kuita aya maekisesaizi ekutanga muhofisi yako yemazuva ese inogona kukubatsira iwe kukudziridza yakasimba uye yakagadzikana musimboti, uchitungamira kune yakagadziridzwa mamiriro, kuderedza mikana yekusagadzikana kwemusana, uye kuwedzeredzwa kwese kwepakati simba remhasuru. Iva nechokwadi chekuzviita nemazvo uye nguva nenguva kuti uwane mhedzisiro yakanaka."

Workouts yeHofisi - Cardiovascular uye Energy-Boosting Exercises

Cardiovascular and Energy-Boosting Exercises zvakare yakakosha kuhutano hwako hwepfungwa uye hwemuviri zvakare. Usakanda mapfumo pasi, uri kuenda kunzvimbo yekupedzisira.

12 / High Knees Kurume(kufora panzvimbo nemabvi akakwirira): Mira netsoka dzako dzakaparadzana muchiuno-upamhi. Tanga kufora munzvimbo uchisimudza mabvi ako kumusoro sezvinobvira nenhanho imwe neimwe. Ramba uchimhanya.

⇒ Kufamba nemabvi akakwirira kunokwidza kurova kwemwoyo wako, kunowedzera kusimba kwemwoyo, uye kunosimbisa tsandanyama dzemakumbo.

kurovedza muviri kwakanakisa kwevashandi vemuhofisi — *Chiitwa chakanakisa chevashandi vemuhofisi*

13 / Kumhanya munzvimbo: Mira netsoka dzako zvakasununguka pahupamhi hwehudyu. Tanga kumhanya panzvimbo, simudza mabvi ako, uye zunza maoko ako sezvauri kuita kunge urikumhanya chaiko. Mhanya zvine mwero, zvakatsiga kumhanya uye kuwedzera kusimba mushure mekujaira

⇒ Kumhanya panzvimbo kunobatsira kuvandudza kutsungirira kwemwoyo, kupisa macalorie, uye kusimbisa makumbo.

14 / Butt Kicks(kumhanya panzvimbo paunenge uchirovera zvitsitsinho zvako kune glutes yako): Mira netsoka dzako chiuno-upamhi zvakaparadzana. Tanga kumhanya panzvimbo uchishingairira kurova zvitsitsinho zvako uchienda kune yako glutes nenhanho imwe neimwe. Ramba wakadzikama.

⇒ Kurovera mabheti kunobatsira kusimudza kurova kwemwoyo wako, kuwedzera kusimba kwemoyo, uye kunonangwa mhasuru dzehamstring.

15 / Gumbo Rakamira Rinosimudza: Mira kureba netsoka dzako pamwechete. Simudza gumbo rimwe rakananga pamberi pako zvakakwirira sezvinobvira uchichengetedza chiyero. Idzikise uye dzokorora nerimwe gumbo.

 Ichi chiitwa chinowedzera kurova kwemwoyo, chinowedzera kugadzikana, uye chinosimbisa tsandanyama dzemakumbo.

Kuwedzera aya maekisesaizi ane hutano kumabasa ako ezuva nezuva ehofisi anogona kuwedzera simba rako, kuvandudza hutano hwako hwemoyo, uye kuwedzera kusimba kwako kwese. Ita shuwa kuti unoaita nenhanho inonzwa yakakunakira iwe uye tora matanho ekudzivirira chero angangoita kukuvara.

Zvitsva Zvitsva

Aya ndiwo maekisesaizi epamusoro evashandi vemuhofisi. 3 kurovedza muviri pazuva uye zviite tsika, muviri wako nepfungwa zvinowana mibairo.

Workouts YeHofisi - Mibvunzo Inowanzo bvunzwa

Ndeapi maekisesaizi andinogona kuita kuhofisi?

Iwe unogona kuita zvakasiyana-siyana zvehofisi-hushamwari zviitwa. Funga maekisesaizi ekugara senge kusimudza gumbo, kugara pasi, kana mabvi ekuwedzera. Iwe unogona zvakare kushandisa chigaro chako chechigaro squats kana desk chair gumbo rekuwedzera. Usakanganwa kutora nguva pfupi kuti umire, kutambanudza, kana kufamba-famba muhofisi.

Ndezvipi zviitwa zvishanu zvaunogona kuita padhesiki rako?

Zvinogoneka kuita mamwe maworkout ari nyore kana iwe uri padhesiki rako. Hedzino nzira shanu dziri nyore dzekuita izvozvo:
- Akagara gumbo kusimudza: Simudza gumbo rimwe panguva uchiramba wakagara.
- Chair squats: Simuka uye ugare kumashure uchishandisa chigaro chako.
- Desk chair gumbo rekuwedzera: Paunenge ugere, wedzera gumbo rimwe rakananga kunze kwenguva pfupi.
- Akagara torso twists: Gara wakatwasuka uye zvinyoro nyoro uchimonyorora muviri wako wepamusoro kubva padivi kuenda kune rimwe divi.
- Akagara mabvi ekuwedzera: Chengetedza chimiro chakanaka uye wedzera gumbo rimwe panguva.

Nzira yekugara uine hutano kana wakagara zuva rose?

Ngatitaurei chokwadi, sei tichigara takagwinya takagara pahofisi zuva rose? Hazvizogoneke kunze kwekunge waenderera mberi nekuita zvinotevera zviitwa zvechiedza:
-Kufamba Kwenguva dzose: Tora nguva nenguva kuzorora kuti usimuke, kutambanudza, uye kufamba-famba. Izvi zvinobatsira kurwisana nemigumisiro yakaipa yekugara kwenguva refu, zvakadai sekuoma kwemhasuru uye kuderedza kutenderera.
- Ergonomic Workpace: Ita shuwa kuti dhesiki rako uye chigaro zvakamiswa ergonomically kukurudzira kumira kwakanaka uye kuderedza kunetsa pamuviri wako.
- Hutano Kudya Tsika: Sarudza kudya kunovaka muviri uye chikafu, gara uine hydrated, uye dzivirira kudya zvisina musoro padhesiki rako.
-Kugara uchirovedza muviri: Batanidza kuita kwenguva dzose kurovedzera muviri kunze kwemaawa ebasa, kusanganisira zvese zvemoyo uye zvesimba-kudzidzisa maekisesaizi.
-Stress Management: Dzidzira-maitiro ekuderedza kushushikana sekufema kwakadzika uye kungwara kurwisa kushungurudza kwepfungwa nekwemuviri kwebasa rekugara.

Ref: Snacknation | Healthline