Kini o dara julọ Awọn adaṣe fun Office?
Igbesi aye ọfiisi nigbagbogbo n jẹ ki a so mọ awọn tabili wa fun awọn wakati pipẹ, ti ko fi aye silẹ fun iṣẹ ṣiṣe ti ara. Igbesi aye sedentary yii le ja si ọpọlọpọ awọn iṣoro ilera, lati lile ati aibalẹ lati dinku iṣẹ-ṣiṣe ati awọn ipele wahala ti o pọ si.
Sibẹsibẹ, ti o ba mọ bi o ṣe le ṣafikun awọn adaṣe iyara ati imunadoko sinu ilana iṣẹ ọfiisi rẹ, kii ṣe nikan ni iwọ yoo ṣe iranlọwọ lati koju awọn ipa buburu ti ijoko fun awọn akoko pipẹ, ṣugbọn yoo tun mu agbara rẹ pọ si, ifọkansi, ati ilera gbogbogbo.
Ni isalẹ ni atokọ ti Awọn adaṣe ti o munadoko 15 fun Ọfiisi ti o le ni irọrun ṣafikun sinu iṣẹ ṣiṣe ojoojumọ rẹ. Awọn adaṣe wọnyi yoo ṣe iranlọwọ fun ọ lati duro ni ibamu, idojukọ, ati ni agbara ni gbogbo ọjọ iṣẹ.
Pataki ti Workouts fun Office | Aworan: Shutterstock
Atọka akoonu
- Workouts for Office - Leg and Lower Body Exercises
- Workouts for Office - Upper Body and Arm Exercises
- Workouts for Office - Core Exercises
- Workouts for Office - Cardiovascular and Energy-Boosting Exercises
- Awọn Iparo bọtini
- Workouts for Office - Frequently Asked Questions
Awọn imọran ti o dara julọ lati AhaSlides
Ṣe o n wa igbadun diẹ sii Lakoko Awọn apejọ?
Kojọ awọn ọmọ ẹgbẹ rẹ nipasẹ ibeere igbadun lori AhaSlides. Forukọsilẹ lati gba ibeere ọfẹ lati ile ikawe awoṣe AhaSlides!
🚀 Gba adanwo Ọfẹ☁️Workouts for Office - Leg and Lower Body Exercises
Fun ẹsẹ ati ara isalẹ, eyi ni diẹ ninu awọn imọran adaṣe ọfiisi iṣẹju 7 lati ṣe iranlọwọ awọn adaṣe fun awọn ọfiisi ko rọrun rara.
1/ Iduro Alaga Ẹsẹ Awọn amugbooro: Lakoko ti o joko, tẹ ẹsẹ kan ki o si mu u ni afiwe si ilẹ. Rọ awọn iṣan quadriceps rẹ, mu ni ṣoki, lẹhinna sọ ẹsẹ rẹ silẹ. Yiyan laarin awọn ẹsẹ.
⇒ Fikun awọn quadriceps, imudara imuduro orokun, ati imudara ohun orin isan itan.
2/ Gígun àtẹgùn: Lo anfani ti awọn pẹtẹẹsì ile-iṣẹ rẹ. Gigun si oke ati isalẹ fun idaraya inu ọkan ati ẹjẹ. Nigbati o ba kọkọ bẹrẹ adaṣe, ṣe adaṣe ni iyara itunu ki o mu kikikan naa diėdiẹ sii.
⇒ Ṣe alekun amọdaju ti inu ọkan ati ẹjẹ, sun awọn kalori, ati ilọsiwaju agbara ara isalẹ, paapaa ni awọn glutes, itan, ati awọn ọmọ malu.
5 iṣẹju Awọn adaṣe fun ọfiisi | Aworan: iStock3/ Ijoko Orunkun amugbooro pẹlu Resistance (using a resistance band): Sit with your feet flat on the floor. Loop a resistance band around your ankles. Extend one leg straight out to the side against the band's resistance. Repeat on the other side.
⇒ Ṣe okun fun awọn abductors ibadi ati awọn iṣan itan.
4/ Odi joko: Sinmi rẹ pada si odi. Fojuinu pe o joko ni ijoko kan. Gbe ẹhin rẹ si isalẹ odi titi awọn ẽkun rẹ yoo fi tẹ ni igun 90-degree. Mu ipo yii duro niwọn igba ti o ba ni itunu.
⇒ Ṣe adaṣe awọn iṣan ẹsẹ rẹ ki o mu ifarada pọ si.
Iwa deede ti awọn adaṣe wọnyi le funni ni awọn anfani lọpọlọpọ ni awọn ofin ti imudara iwọntunwọnsi ara kekere ati alafia gbogbogbo. Eyi jẹ pataki paapaa bi ara ti o wa ni isalẹ nigbagbogbo kere si labẹ aapọn ti ara.
Workouts for Office - Awọn adaṣe Ara ati Apa oke
Awọn adaṣe wo ni fun ọfiisi ṣe iranlọwọ lati kọ ara oke ati apa rẹ ni imunadoko? Ṣayẹwo oke 3 rọrun lati kọ ẹkọ ati adaṣe awọn adaṣe bii atẹle:
5/ Iduro Titari-Ups: Duro ti nkọju si tabili rẹ. Gbe ọwọ rẹ si eti tabili naa, ni iwọn diẹ ju iwọn ejika lọ. Jeki ara rẹ ni laini taara lati ori si igigirisẹ. Sokale àyà rẹ si ọna tabili nipa titẹ awọn igbonwo rẹ. Titari pada si ipo ibẹrẹ.
⇒ Ṣe okunkun àyà rẹ, awọn ejika, ati triceps, imudarasi agbara ara oke ati iduro.
6/ Tricep Dips(lilo dada iduro): Joko lori eti dada iduroṣinṣin, bii tabili rẹ tabi alaga to lagbara. Gbe ọwọ rẹ si eti pẹlu awọn ika ọwọ rẹ ti o ntoka siwaju. Gbe ibadi rẹ kuro ni ilẹ ki o si dinku ara rẹ nipa titẹ awọn igunpa rẹ. Titari pada si ipo ibẹrẹ.
⇒ Awọn ibi-afẹde ati ohun orin triceps rẹ (awọn iṣan ti o wa ni ẹhin awọn apa oke rẹ).
How to stay in shape with an office job - Workouts for office program | Aworan: Shutterstock7/ Enu fireemu Fa-Ups: Wa fireemu ilẹkun ti o lagbara. Mu fireemu naa pẹlu ọwọ mejeeji, awọn ọpẹ ti nkọju si ọ. Duro lati inu fireemu ki o fa àyà rẹ si ọna fireemu naa. Fi ara rẹ silẹ sẹhin.
⇒ Ifojusi ẹhin rẹ ati biceps, imudarasi agbara ara oke.
These upper body and arm exercises can be incorporated into your office routine to strengthen and tone various upper body muscle groups, improve posture, and alleviate tension. It's important to choose the appropriate weight or resistance level for each exercise to ensure safety and effectiveness.
Workouts for Office - Core Exercises
Bii o ṣe le ṣe awọn adaṣe fun ọfiisi ti o kan lilo awọn iṣan inu rẹ ati awọn iṣan ẹhin ni ọna iṣọpọ? Gba akoko diẹ lati ṣe adaṣe awọn adaṣe wọnyi ati pe iwọ yoo yà ọ bi o ṣe rọrun ati munadoko ti wọn jẹ si awọn iṣan mojuto rẹ.
8/ Joko Russian Twists: Joko pẹlu ẹsẹ rẹ pẹlẹpẹlẹ lori ilẹ ati awọn ẽkun tẹri. Diẹ tẹ sẹhin, ṣetọju iduro to dara. Pa ọwọ rẹ pọ ki o yi ara oke rẹ si ẹgbẹ kan ati lẹhinna ekeji.
⇒ Awọn iyipo ti Ilu Rọsia ti o joko jẹ o tayọ fun ibi-afẹde awọn iṣan oblique rẹ, igbega si ila-ikun-ikun diẹ sii, ati igbelaruge agbara mojuto.
9/ Planks (ṣe awọn aaye arin kukuru): Joko lori eti alaga rẹ pẹlu ẹsẹ rẹ lori ilẹ. Gbe ọwọ rẹ sori ijoko alaga, awọn ika ọwọ ti nkọju si iwaju. Gbe ara rẹ soke si ori alaga, ṣetọju laini taara lati ori si igigirisẹ. Di ipo plank yii mu fun awọn aaye arin kukuru, bii awọn aaya 10-20.
⇒ Planks ṣe ati mu gbogbo mojuto rẹ lagbara, pẹlu awọn abdominals, obliques, ati ẹhin isalẹ, lakoko ti o tun ṣe iranlọwọ ni iduro to dara julọ.
Easy workouts - 1-minute office exercises10 / Iduro Torso Yiyi: Duro pẹlu awọn ẹsẹ ibadi-iwọn yato si. Fa apa rẹ taara si awọn ẹgbẹ. Yi ara oke rẹ pada si ẹgbẹ kan, lẹhinna pada si aarin, ki o tun ṣe ni apa keji.
⇒ Awọn iyipo torso ti o duro duro ṣe awọn obliques rẹ, ṣe alekun irọrun ọpa-ẹhin, ati fun mojuto.
11 / Awọn amugbooro Orunkun ti o joko: Joko pẹlu iduro to dara ati ẹsẹ rẹ ni fifẹ lori ilẹ. Na ẹsẹ kan taara ni iwaju rẹ, mu u ni ṣoki, sọ silẹ, ki o tun ṣe pẹlu ẹsẹ keji.
⇒ Awọn adaṣe wọnyi lokun mojuto ati ṣe awọn iṣan inu inu isalẹ.
Doing these core exercises in your daily office routine can help you develop a strong and stable core, leading to improved posture, reduced chances of back discomfort, and enhanced overall core muscle strength. Be sure to perform them correctly and regularly for the best results."
Workouts for Office - Cardiovascular and Energy-Boosting Exercises
Cardiovascular and Energy-Boosting Exercises are also extremely important to your mental and physical health as well. Don't give up, you are going to the final point.
12 / Ga Orunkun March(ti n rin ni ibi pẹlu awọn ẽkun giga): Duro pẹlu ẹsẹ-ẹsẹ rẹ ni iha-ẹgbẹ. Bẹrẹ lilọ kiri ni aaye lakoko gbigbe awọn ẽkun rẹ ga bi o ti ṣee ṣe pẹlu igbesẹ kọọkan. Ṣe itọju iyara brisk kan.
⇒ Gbigbe awọn ẽkun giga n gbe iwọn ọkan rẹ ga, ṣe alekun amọdaju ti inu ọkan ati ẹjẹ, ati mu awọn iṣan ẹsẹ lagbara.
Idaraya ti o dara julọ fun awọn oṣiṣẹ ọfiisi13 / Nṣiṣẹ ni Ibi: Stand with your feet comfortably hip-width apart. Start jogging in place, lift your knees, and swing your arms naturally like you're actually jogging. Run at a moderate, steady speed and increase intensity after getting used to it
⇒ Ṣiṣe ni aaye ṣe iranlọwọ lati mu ifarada ọkan ati ẹjẹ pọ si, sun awọn kalori, ati mu awọn ẹsẹ lagbara.
14 / Butt Tapa(jogging ni aaye lakoko ti o npa awọn igigirisẹ rẹ si awọn glutes): Duro pẹlu awọn ẹsẹ rẹ ni ibadi-iwọn lọtọ. Bẹrẹ ṣiṣe ni ibi lakoko ti o n tapa awọn igigirisẹ rẹ si awọn glutes rẹ pẹlu igbesẹ kọọkan. Ṣe itọju iyara to duro.
⇒ Awọn tapa apọju ṣe iranlọwọ lati gbe iwọn ọkan rẹ ga, mu amọdaju ti inu ọkan ati ẹjẹ pọ si, ati awọn iṣan hamstring afojusun.
15 / Ti o duro ẹsẹ dide: Duro ga pẹlu ẹsẹ rẹ papọ. Gbe ẹsẹ kan ni taara ni iwaju rẹ ni giga bi o ti ṣee lakoko mimu iwọntunwọnsi. Fi silẹ ki o tun ṣe pẹlu ẹsẹ miiran.
⇒ Idaraya yii nmu iwọn ọkan pọ si, mu iwọntunwọnsi pọ si, o si mu awọn iṣan ẹsẹ lagbara.
Ṣafikun awọn adaṣe ti ilera ọkan-ọkan si iṣẹ ṣiṣe ọfiisi ojoojumọ rẹ le ṣe alekun agbara rẹ, mu ilera ọkan inu ọkan dara si, ati mu amọdaju ti gbogbogbo rẹ pọ si. Rii daju pe o ṣe wọn ni iyara ti o ni itunu fun ọ ati ṣe awọn iṣọra lati yago fun eyikeyi awọn ipalara ti o pọju.
Awọn Iparo bọtini
Iwọnyi jẹ awọn adaṣe ti o rọrun julọ fun awọn oṣiṣẹ ọfiisi. Awọn adaṣe 3 ni ọjọ kan ki o jẹ ki o jẹ aṣa, ara ati ọkan rẹ yoo gba ere naa.
Workouts For Office - Frequently Asked Questions
Awọn adaṣe wo ni MO le ṣe ni ọfiisi?
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.
Kini awọn adaṣe marun ti o le ṣe ni tabili rẹ?
O ṣee ṣe lati ṣe diẹ ninu awọn adaṣe ti o rọrun nigbati o ba wa ni tabili rẹ. Eyi ni awọn ọna irọrun marun lati ṣe iyẹn:- 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.
Bawo ni lati wa ni ilera nigbati o joko ni gbogbo ọjọ?
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.
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