Yeyiphi eyona nto ilungileyo Ukuzilolonga kwiOfisi?
Ubomi baseofisini buhlala busigcina sibotshelelwe kwiidesika zethu iiyure ezinde, singashiyi ndawo yokwenza umthambo. Le ndlela yokuphila ingakhokelela kuluhlu lweengxaki zempilo, ukusuka ekuqineni kunye nokungahambi kakuhle ukuya ekunciphiseni imveliso kunye nokwanda kwamanqanaba oxinzelelo.
Nangona kunjalo, ukuba uyayazi indlela yokubandakanya ukukhawuleza kunye nokusebenza okusebenzayo kwindlela yakho yokusebenza yeofisi, awuyi kunceda kuphela ukulwa nemiphumo emibi yokuhlala ixesha elide, kodwa kuya kwandisa amandla akho, ukugxila kunye nempilo yonke.
Apha ngezantsi kukho uluhlu lwe-15 lokuSebenza olusebenzayo lweOfisi onokulubandakanya ngokulula kumsebenzi wakho wemihla ngemihla. Ezi mithambo ziya kukunceda uhlale usempilweni, ugxile, kwaye womelele imini yonke yomsebenzi.
Isiqulatho
- Ukuzilolonga kwi-Ofisi-Imithambo yomlenze kunye noMzimba ongezantsi
- Ukuzilolonga kweOfisi-uMzimba oPhezulu kunye neMzimba yeArm
- Ukuzilolonga kwi-Ofisi-Izithambo ezingundoqo
- Ukuzilolonga kwi-Ofisi-i-Cardiovascular and Energy-Boosting Exercises
- IItrakthi ezibalulekileyo
- Ukuzilolonga kweOfisi-iMibuzo eQhwa ukubuzwa
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Ukuzilolonga kwi-Ofisi-Imithambo yomlenze kunye noMzimba ongezantsi
Ngomlenze kunye nomzimba ongezantsi, nantsi eminye imibono ye-ofisi yemizuzu esi-7 ukunceda ukuzilolonga kweeofisi kujongeka lula.
1/ Ukwandiswa komlenze wesitulo kwidesika: Ngoxa uhleli, lungisa umlenze omnye uze uwubambe ungqamene nomgangatho. Flex izihlunu zakho ze-quadriceps, ubambe ngokufutshane, kwaye unciphise umlenze wakho. Ukutshintshela phakathi kwemilenze.
⇒ Ukomeleza i-quadriceps, ukuphucula ukuzinza kwedolo, kunye nokuphucuka kwethoni yezihlunu zamathanga.
2/ Ukunyuka kwezinyuko: Thatha ithuba kwizitepsi zenkampani yakho. Khwela phezulu naphantsi wenze umthambo we-cardiovascular. Xa uqala ukuzilolonga, zilolonge ngesantya esikhululekileyo kwaye ngokuthe ngcembe wongeze ukuqina.
Ukwandisa ukomelela kwentliziyo, utshise iikhalori, kwaye uphucule ukomelela okusezantsi, ngakumbi kukuqina, amathanga, kunye namathole.
3/ Izandiso zedolo elihlala phantsi ngokuxhathisa (usebenzisa ibhendi yokumelana): Hlala iinyawo zakho zithe tyaba emgangathweni. Khupha ibhanti yokuxhathisa emaqatheni akho. Yandisa umlenze omnye ngokuthe ngqo kwicala elichasene nokumelana nebhendi. Phinda kwakhona kwelinye icala.
⇒ Ukomeleza abaqweqwedisi be-hip kunye nezihlunu zamathanga.
4/ Hlala udonga: Beka umqolo wakho eludongeni. Khawube nomfanekiso wakho uhleli esitulweni. Slayida umva wakho phantsi eludongeni de amadolo akho aguqe kwi-angle ye-90-degree. Bamba le ndawo ixesha elide kangangoko ukhululekile.
⇒ Yenza umthambo wemilenze yakho kwaye wandise ukunyamezela.
Ukuziqhelanisa rhoqo le mithambo kunokubonelela ngeenzuzo ezininzi malunga nokuphucula ukulinganisela komzimba kunye nokuphila kakuhle. Oku kubaluleke ngakumbi njengoko umzimba osezantsi uhlala uphantsi koxinzelelo lomzimba.
Ukuzilolonga kweOfisi - Umzimba oPhezulu kunye neMzimba yeengalo
Yeyiphi imisebenzi yeofisi enceda ukuqeqesha umzimba wakho ongasentla kunye nengalo ngokufanelekileyo? Jonga i-3 ephezulu ekulula ukuyifunda kwaye uziqhelanise nemithambo ngolu hlobo lulandelayo:
5/ IDesk Push-Ups: Yima ujonge idesika yakho. Beka izandla zakho kumda wedesika, ube banzi kancinci kunobubanzi bamagxa ngaphandle. Gcina umzimba wakho kumgca othe ngqo ukusuka entloko ukuya kwizithende. Yehlisa isifuba sakho ngasedesikeni ngokugoba iingqiniba zakho. Pushela umva ukuya kwindawo yokuqala.
⇒ Yomeleza isifuba sakho, amagxa, kunye ne-triceps, uphucula ukomelela komzimba ophezulu kunye nokuma.
6/ I-Tricep Dips (usebenzisa umphezulu ozinzile): Hlala kwincam yomhlaba ozinzileyo, njengedesika yakho okanye isitulo esomeleleyo. Beka izandla zakho emphethweni iminwe yakho ijonge phambili. Shenxisa isinqe sakho kumphezulu kwaye wehlise umzimba wakho ngokugoba iingqiniba zakho. Pushela umva ukuya kwindawo yokuqala.
⇒ Ukujolisa kwi-triceps yakho (izihlunu ezingasemva kweengalo zakho ezingaphezulu).
7/ Ukutsalwa kwesakhelo somnyango: Fumana isakhelo socango elomeleleyo. Bamba isakhelo ngezandla zombini, iintendelezo zijonge kuwe. Zixhome kwisakhelo kwaye utsale isifuba sakho kwisakhelo. Zihlise umva ezantsi.
⇒ Ukujolisa umqolo wakho kunye neebhiceps, uphucula ukomelela komzimba ongasentla.
Lo mthambo ungentla womzimba kunye nengalo unokudityaniswa kwinkqubo yakho yeofisi ukomeleza kunye nethoni yamaqela ahlukeneyo omzimba omzimba aphezulu, ukuphucula ukuma, kunye nokunciphisa uxinzelelo. Kubalulekile ukukhetha ubunzima obufanelekileyo okanye inqanaba lokuxhathisa kumsebenzi ngamnye ukuqinisekisa ukhuseleko kunye nokusebenza kakuhle.
Ukuzilolonga kwi-Ofisi-Izithambo ezingundoqo
Indlela yokwenza i-ofisi ebandakanya ukusetyenziswa kwemisipha yesisu sakho kunye nezihlunu zangasemva ngendlela elungelelanisiweyo? Thatha ixesha lokuziqhelanisa le mithambo ilandelayo kwaye uya kumangaliswa ukuba kulula kangakanani kwaye isebenza kakuhle kangakanani kwizihlunu zakho ezingundoqo.
8/ Ehleli phantsi iRussian Twists: Hlala iinyawo zakho zithe tyaba phantsi kwaye amadolo agobile. Ungqiyame kancinci ngasemva, ugcine ukuma okuhle. Hlanganisa izandla zakho kwaye ujije umzimba wakho ongaphezulu kwelinye icala kwaye emva koko.
⇒ Iijijethi zaseRashiya ezihleliyo zilungile ekujoliseni izihlunu zakho ezigobileyo, ukukhuthaza ukucaca kwesinqe, kunye nokomeleza undoqo wokuqina.
9/ Iiplanga (yenza izithuba ezimfutshane): Hlala emphethweni wesitulo sakho ubeke iinyawo zakho phantsi. Beka izandla zakho kwisitulo sesihlalo, iminwe ijonge phambili. Phakamisa umzimba wakho esihlalweni, ugcine umgca ochanekileyo ukusuka entloko ukuya kwizithende. Bamba le ndawo yeplanga ngamaxesha amafutshane, njengemizuzwana eyi-10-20.
⇒ Amaplanga abandakanya kwaye omeleze umbindi wakho uphela, kubandakanywa isisu, ii-obliques, namazantsi omqolo, ngelixa ekwanceda ekumeni ngcono.
10 / Ukujija iTorso: Yima iinyawo zakho ziqelelene ngobubanzi besinqe. Yandisa iingalo zakho ngqo emacaleni. Jikelezisa umzimba wakho ophezulu ukuya kwelinye icala, emva koko ubuyele embindini, kwaye uphinde kwelinye icala.
⇒ Ukujijwa kwetorso okumileyo kubamba ii-obliques zakho, kukhulisa ukuguquguquka komqolo, kwaye komeleze umbindi.
11 / Izandiso zedolo elihleliyo: Hlala ngokuma okufanelekileyo kwaye iinyawo zakho zithe tyaba phantsi. Yandisa umlenze omnye ngqo phambi kwakho, ubambe ngokufutshane, unciphise, uphinde uphinde ngomnye umlenze.
⇒ Le mithambo yomeleza umbindi kwaye ibandakanya izihlunu zamazantsi esisu.
Ukwenza olu qheliselo lungundoqo kwindlela yakho ye-ofisi yemihla ngemihla kunokukunceda uphuhlise undoqo owomeleleyo nozinzileyo, okhokelela ekuphuculweni kokuma, ukunciphisa amathuba okungonwabi ngasemva, kunye nokomeleza ukomelela kwemisipha engundoqo. Qiniseka ukuba uyenza ngokuchanekileyo kwaye rhoqo ukuze ufumane iziphumo ezilungileyo. "
Ukuzilolonga kwi-Ofisi-i-Cardiovascular and Energy-Boosting Exercises
Imithambo yentliziyo kunye ne-Energy-Boosting nayo ibaluleke kakhulu kwimpilo yakho yengqondo kunye nomzimba ngokunjalo. Unganikezeli, uya kwinqanaba lokugqibela.
12 / Amadolo aphezulu ngoMatshi (ukumatsha endaweni enamadolo aphakamileyo): Yima uhlukanise ngeenyawo ububanzi besinqe. Qala ukumatsha kwindawo ngelixa uphakamisa amadolo akho phezulu kangangoko kunokwenzeka ngesinyathelo ngasinye. Gcina isantya esikhawulezayo.
⇒ Ukumatsha amadolo aphakamileyo kunyusa izinga lokubetha kwentliziyo yakho, kukhuthaza ukomelela kwentliziyo, kwaye komeleza imisipha yemilenze.
13 / Ukubaleka kwindawo: Yima iinyawo zakho ziqelelene ngokukhululekileyo ngobubanzi be-hip. Qala ukubaleka endaweni, phakamisa amadolo akho, kwaye ujiwule iingalo zakho ngokwemvelo ngokungathi uyabaleka. Baleka ngesantya esiphakathi, esizinzileyo kwaye wandise ukuqina emva kokuqhela
⇒ Ukubaleka endaweni kunceda ekuphuculeni ukuqina kwentliziyo, ukutshisa iikhalori, nokomeleza imilenze.
14 / Ukukhaba ngeempundu (ugijima endaweni ngelixa ukhaba izithende zakho ukuya kwi-glutes yakho): Yima ngeenyawo zakho ububanzi be-hip-width ngaphandle. Qalisa ukubaleka endaweni ngelixa ukhaba izithende zakho kwi-glutes ngenyathelo ngalinye. Gcina isantya esizinzileyo.
⇒ Ukukhaba ngeempundu kunceda ukunyusa izinga lokubetha kwentliziyo yakho, ukomeleza ukomelela kwentliziyo, kunye nezihlunu ezijolise ekujongiseni.
15 / Umlenze Omileyo Uyaphakamisa: Yima ngobude neenyawo zakho kunye. Phakamisa umlenze omnye ngqo phambi kwakho phezulu kangangoko kunokwenzeka ngelixa ugcina ibhalansi. Yihlise kwaye uphinde ngomnye umlenze.
⇒ Lo mthambo wongeza ukubetha kwentliziyo, uphucula ukuqina, kwaye womeleza imisipha yemilenze.
Ukongeza ezi mithambo zisempilweni yentliziyo kwindlela yakho yeofisi yemihla ngemihla kunokomeleza amandla akho, kuphucule impilo yakho yentliziyo, kwaye kuphucule ukomelela kwakho kukonke. Qinisekisa ukuba uzenza ngesantya esiziva ukhululekile kuwe kwaye uthathe amanyathelo okuthintela nakuphi na ukwenzakala okunokwenzeka.
IItrakthi ezibalulekileyo
Le yimisebenzi elula ephezulu yabasebenzi baseofisini. Ukuzilolonga oku-3 ngosuku kwaye ukwenze kube ngumkhwa, umzimba kunye nengqondo yakho ziya kuvuna imivuzo.
Ukuzilolonga kwiOfisi-iMibuzo eQhwa ukubuzwa
Yeyiphi imithambo endinokuyenza eofisini?
Ungazibandakanya kwiindlela ezahlukeneyo zokuzilolonga ezilungele iofisi. Qwalasela imithambo ehleli phantsi efana nokunyuswa komlenze, ukuhlaliswa phantsi, okanye ukongezwa kwamadolo. Unokusebenzisa isitulo sakho kwi-squats yesitulo okanye ukongezwa komlenze wesitulo sedesika. Ungalibali ukuthatha ikhefu elifutshane ukuma, ukuzolula, okanye ukuhambahamba eofisini.
Yeyiphi imithambo emihlanu onokuyenza kwidesika yakho?
Kuyenzeka ukwenza imisebenzi elula xa ukwidesika yakho. Nazi iindlela ezintlanu eziluncedo zokwenza oko:
- Ukuphakanyiswa komlenze ohleliyo: Phakamisa umlenze omnye ngexesha ngelixa uhleli.
- Isitulo se-squats: Yima kwaye uhlale phantsi usebenzisa isitulo sakho.
- Izandiso zomlenze wesitulo sedesika: Ngelixa uhleli, wandisa umlenze omnye ngokuthe ngqo ngokufutshane.
- Ukujija kwe-torso ehleliyo: Hlala ngokuthe tye kwaye ujije ngobunono umzimba wakho ongaphezulu ukusuka kwelinye icala ukuya kwelinye.
- Ukwandiswa kwamadolo ahleliyo: Gcina ukuma kakuhle kwaye wandise umlenze omnye ngexesha.
Indlela yokuhlala usempilweni xa uhleli imini yonke?
Masithethe inyani, kwenzeka njani ukuba sihlale sisempilweni ngoxa sihleli eofisini imini yonke? Ayinakwenzeka ngaphandle kokuba uqhubeke nokwenza le misebenzi ilandelayo yokukhanya:
-Intshukumo rhoqo: Thatha ikhefu rhoqo ukuze ume, uzolule, kwaye uhambe-hamba. Oku kunceda ukulwa nemiphumo emibi yokuhlala ixesha elide, njengokuqina kwemisipha kunye nokunciphisa ukujikeleza.
-Indawo yokusebenzela ye-Ergonomic: Qinisekisa ukuba idesika yakho kunye nesitulo zisekwe ngokwe-ergonomically ukukhuthaza ukuma okuhle kunye nokunciphisa uxinzelelo emzimbeni wakho.
-Ukutya okunempilo: Khetha ukutya okunesondlo kunye nokutya, hlala umanzi, kwaye uphephe ukutya okungenangqondo kwidesika yakho.
- Ukuzilolonga rhoqo: Bandakanya umthambo rhoqo ngaphandle kweeyure zomsebenzi, kubandakanywa umthambo wokuzilolonga wentliziyo kunye nowomeleza amandla.
-Ulawulo loxinzelelo: Ziqhelanise neendlela zokunciphisa uxinzelelo njengokuphefumla nzulu kunye nengqondo ukuchasana noxinzelelo lwengqondo kunye nomzimba lomsebenzi wokuhlala.
Ref: Ukutyiwa | LwezeMpilo
