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.

Ukujima Kwehhovisi | 15 Imibono Engcono Kakhulu Ongayizama Manje

Yini ehamba phambili Ukujima kweHhovisi?

Impilo yasehhovisi ivame ukusigcina siboshelwe emadeskini ethu amahora amade, kungashiyi indawo yokuzivivinya. Le ndlela yokuphila yokunganyakazi ingaholela ezinhlobonhlobo zezinkinga zempilo, kusukela ekuqineni nasekuphatheni kabi kuye ekunciphiseni kokukhiqiza kanye namazinga okucindezeleka akhuphukayo.

Kodwa-ke, uma wazi ukuthi ungahlanganisa kanjani ukujima okusheshayo nokuphumelelayo esimisweni sakho somsebenzi wasehhovisi, ngeke nje usize ukulwa nemiphumela emibi yokuhlala isikhathi eside, kodwa futhi kuzokwandisa amandla akho, ukugxilisa ingqondo, kanye nempilo yonke.

Ngezansi kunohlu lokuSebenzisa okusebenzayo kweHhovisi okungu-15 ongakwazi ukukuhlanganisa kalula esimisweni sakho somsebenzi wansuku zonke. Lezi zivivinyo zizokusiza ukuthi uhlale ufanelekile, ugxile, futhi unamandla usuku lonke lomsebenzi.

ukujima ehhovisi — *Ukubaluleka Kokusebenza Kwehhovisi | Isithombe: Shutterstock*

Okuqukethwe

Ukujima Kwehhovisi - Ukuvivinya Umlenze Nomzimba Ophansi
Ukujima Kwehhovisi - Ukuzivocavoca Umzimba Ongaphezulu Nengalo
Ukujima Kwehhovisi - Ukuzivocavoca Okubalulekile
Ukujima Kwehhovisi - Ukuzivocavoca Kwenhliziyo Nokukhuthaza Amandla
Izitoreji Eziyinhloko
Ukusebenza Kwehhovisi - Imibuzo Evame Ukubuzwa

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Ukujima Kwehhovisi - Ukuvivinya Umlenze Nomzimba Ophansi

Ngomlenze nomzimba ongezansi, nansi eminye imibono yokujima yasehhovisi eyimizuzu engu-7 ukusiza ukujima kwamahhovisi kubukeke kungelula kangako.

1/ Izandiso Zomlenze Wesihlalo Sedeski: Ngenkathi uhlezi, qondisa umlenze owodwa futhi uwubambe uqondane naphansi. Hlanganisa imisipha yakho ye-quadriceps, ubambe isikhashana, bese wehlisa umlenze wakho. Shintsha phakathi kwemilenze.

⇒ Ukuqinisa ama-quadriceps, ukuqinisa amadolo, nokuthuthukisa ithoni yemisipha yethanga.

2/ Ukugibela izitebhisi: Thatha ithuba lezitebhisi zenkampani yakho. Khuphuka uye phansi ukuze uzivocavoce ngenhliziyo. Uma uqala ukuzilolonga, zilolonge ngesivinini esikhululekile futhi kancane kancane wandise ukushuba.

⇒ Khulisa ukuqina kwenhliziyo nemithambo yegazi, shisa ama-calories, futhi uthuthukise amandla aphansi omzimba, ikakhulukazi ekuxhumekeni, emathangeni, nasematholeni.

Imizuzu emi-5 Ukuqeqeshelwa umsebenzi — *5 imizuzu* *Ukujima kwehhovisi | Isithombe: iStock*

3/ Izandiso Zedolo Elihlezi Ngokuphikisana (usebenzisa ibhande lokumelana): Hlala izinyawo zakho zibheke phansi. Gcoba ibhande lokumelana emaqakaleni akho. Nweba umlenze owodwa uqonde eceleni ngokumelene nokumelana nebhendi. Phinda ngakolunye uhlangothi.

⇒ Ukuqinisa abathumbi bezinqulu kanye nezicubu zamathanga.

4/ Hlala udonga: Beka umhlane wakho odongeni. Zicabange uhlezi esihlalweni. Slayidela umhlane wakho phansi odongeni kuze kube yilapho amadolo akho egobile nge-engeli engama-90-degree. Bamba lesi sikhundla isikhathi eside njengoba ukhululekile.

⇒ Sebenzisa imisipha yemilenze yakho futhi ukhulise ukubekezela.

Ukuzijwayeza njalo kwalezi zivivinyo kunganikeza izinzuzo eziningi mayelana nokuthuthukisa ibhalansi yomzimba ephansi kanye nokuphila kahle. Lokhu kubaluleke kakhulu njengoba umzimba ophansi ngokuvamile ungaphansi kokucindezeleka ngokomzimba.

Ukujima kweHhovisi - Ukuzivocavoca Umzimba Ongaphezulu Nengalo

Yikuphi ukujima kwehhovisi okusiza ukuqeqesha umzimba wakho ongaphezulu nengalo ngempumelelo? Bheka oku-3 okuphezulu okulula ukukufunda nokwenza izivivinyo ngale ndlela elandelayo:

5/ Ama-Push-Ups edeski: Yima ubhekane nedeski lakho. Beka izandla zakho onqenqemeni lwedeski, olubanzi kancane kunobubanzi behlombe ngokuhlukana. Gcina umzimba wakho umugqa oqondile ukusuka ekhanda kuye ezithendeni. Yehlisa isifuba sakho ngasedeskini ngokugoba izindololwane zakho. Pushela emuva uye endaweni yokuqala.

⇒ Iqinisa isifuba sakho, amahlombe, nama-triceps, ithuthukise amandla omzimba ongaphezulu nokuma komzimba.

6/ I-Tricep Dips(usebenzisa indawo ezinzile): Hlala onqenqemeni lwendawo ezinzile, njengedeski lakho noma isitulo esiqinile. Beka izandla zakho onqenqemeni iminwe yakho ibheke phambili. Slayida izinqulu zakho phezulu bese wehlisa umzimba wakho ngokugoba izindololwane zakho. Pushela emuva uye endaweni yokuqala.

⇒ Khomba futhi uqinise ama-triceps akho (imisipha engemuva kwezingalo zakho ezingenhla).

ungahlala kanjani usesimweni ngomsebenzi wasehhovisi — *Ungahlala kanjani usesimweni ngomsebenzi wasehhovisi - Ama-Workouts wohlelo lwasehhovisi* | *Image: Shutterstock*

7/ I-Door Frame Pull-Ups: Thola uhlaka lomnyango oluqinile. Bamba uhlaka ngezandla zombili, izintende zibheke kuwe. Lenga kuhlaka bese udonsela isifuba sakho kuhlaka. Zehlise ubuyele phansi.

⇒ Iqondise umhlane wakho nama-biceps, ithuthukisa amandla omzimba ongaphezulu.

Lokhu kuvivinya umzimba okuphezulu komzimba nengalo kungafakwa esimisweni sakho sehhovisi ukuze uqinise futhi uphimisele amaqembu emisipha angaphezulu, uthuthukise ukuma, futhi unciphise ukungezwani. Kubalulekile ukukhetha isisindo esifanele noma izinga lokumelana nomsebenzi ngamunye ukuze uqinisekise ukuphepha nokusebenza ngempumelelo.

Ukujima Kwehhovisi - Ukuzivocavoca Okubalulekile

Ungawenza kanjani ukuzivocavoca kwehhovisi okubandakanya ukusetshenziswa kwemisipha yesisu sakho nemisipha yangemuva ngendlela ehlelekile? Zinike isikhathi sokuzilolonga lezi zivivinyo ezilandelayo futhi uzomangala ukuthi zilula futhi zisebenza kahle kangakanani emisipha yakho ewumgogodla.

8/ I-Russian Twist ehlezi: Hlala izinyawo zakho zibheke phansi futhi amadolo agobile. Incike kancane emuva, igcina ukuma okuhle. Hlanganisa izandla zakho bese usonta umzimba wakho ongenhla ohlangothini olulodwa bese kuthi olunye.

⇒ Ama-twist aseRussia ahlezi angcono kakhulu ekuqondiseni imisipha yakho etshekile, ethuthukisa ukhalo oluchazwe kakhudlwana, futhi aqinise amandla ayisisekelo.

9/ Amapulangwe (yenza izikhawu ezimfushane): Hlala emaphethelweni esihlalo sakho izinyawo zakho ziphansi. Beka izandla zakho esihlalweni sesihlalo, iminwe ibheke phambili. Phakamisa umzimba wakho esihlalweni, ugcine umugqa oqondile kusukela ekhanda kuya ezithendeni. Bamba le ndawo yepulangwe izikhawu ezimfushane, njengemizuzwana eyi-10-20.

⇒ Amapulangwe abamba iqhaza futhi aqinise umnyombo wakho wonke, okuhlanganisa nesisu, ama-oblique, nomhlane ongezansi, kuyilapho futhi esiza ekumeni okungcono.

Imizuzu engu-1 yokuzivocavoca kwehhovisi — *Ukuzivocavoca okulula - ukuzivocavoca kwehhovisi okuyiminithi elingu-1*

10 / I-Torso Twist emile: Yima izinyawo zakho zihlukene ngobubanzi be-hip. Nweba izingalo zakho ziqonde ezinhlangothini. Zungezisa umzimba wakho ongaphezulu ohlangothini olulodwa, bese ubuyela phakathi nendawo, bese uphinda ngakolunye uhlangothi.

⇒ Ukusonteka kwe-torso okumile kuhlanganisa ama-oblique akho, kukhuphula ukuguquguquka komgogodla, futhi kuqinise umgogodla.

11 / Izandiso zedolo elihlezi: Hlala ngendlela efanele futhi izinyawo zakho zibheke phansi. Nweba umlenze owodwa uqonde phambi kwakho, uwubambe kafushane, wehlise, bese uphinda ngomunye umlenze.

⇒ Lezi zivivinyo ziqinisa umongo futhi zibandakanya imisipha engezansi yesisu.

Ukwenza lezi zivivinyo ezibalulekile emsebenzini wakho wansuku zonke wehhovisi kungakusiza ukuthi uthuthukise umongo oqinile futhi ozinzile, okuholela ekumeni okuthuthukisiwe, ukunciphisa amathuba okuphatheka kabi kweqolo, kanye namandla emisipha ayinhloko athuthukisiwe. Qiniseka ukuthi uzenza ngendlela efanele futhi njalo ukuze uthole imiphumela engcono kakhulu. "

Ukujima Kwehhovisi - Ukuzivocavoca Kwenhliziyo Nokukhuthaza Amandla

Ukuzivocavoca Kwenhliziyo Nokukhuthaza Amandla nakho kubaluleke kakhulu empilweni yakho yengqondo nengokomzimba. Ungalahli ithemba, uzofinyelela iphuzu lokugcina.

12 / Amadolo Aphakeme Mashi(ukumasha endaweni enamadolo aphakeme): Yima uhlukanise izinyawo zakho zibe ngobubanzi be-hip. Qala ukumasha endaweni ngenkathi uphakamisa amadolo akho phezulu ngangokunokwenzeka ngesinyathelo ngasinye. Gcina ijubane elisheshayo.

⇒ Ukumasha kwamadolo aphakeme kuphakamisa izinga lokushaya kwenhliziyo yakho, kuqinisa ukuqina kwenhliziyo nemithambo yegazi, futhi kuqinisa imisipha yemilenze.

ukuzivocavoca okungcono kakhulu kwabasebenzi basehhovisi — *Ukuzivocavoca okungcono kakhulu kwabasebenzi basehhovisi*

13 / Ukugijima endaweni: Yima izinyawo zakho zihlukene ngobubanzi be-hip-width. Qala ukugijima endaweni, phakamisa amadolo akho, bese ushwiba izingalo zakho ngokwemvelo sengathi uyagijima. Gijimani ngesivinini esimaphakathi, esiqinile futhi wandise ukuqina ngemva kokujwayela

⇒ Ukugijima endaweni kusiza ukuthuthukisa ukukhuthazela kwenhliziyo, ukushisa ama-calories, nokuqinisa imilenze.

14 / Izinqe Ukukhahlela(ukugijima endaweni ngenkathi ukhahlela izithende zakho ubheke ku-glutes yakho): Yima izinyawo zakho zihlukene ngobubanzi be-hip. Qala ukugijima endaweni ngenkathi ukhahlela izithende zakho ubheke ku-glutes ngesinyathelo ngasinye. Gcina ijubane eliqinile.

⇒ Ukukhahlela izinqe kusiza ukuphakamisa izinga lokushaya kwenhliziyo yakho, kuthuthukise ukuqina kwenhliziyo nemithambo yegazi, futhi kuqondise imisipha ye-hamstring.

15 / Umile Umlenze Uyaphakamisa: Yima uqine izinyawo zakho zihlangene. Phakamisa umlenze owodwa uqonde phambi kwakho phezulu ngangokunokwenzeka ngenkathi ugcina ibhalansi. Yehlise bese uphinda ngomunye umlenze.

⇒ Lo msebenzi ukhuphula izinga lokushaya kwenhliziyo, uthuthukise ibhalansi, futhi uqinise imisipha yemilenze.

Ukwengeza lezi zivivinyo ezinempilo ohlelweni lwakho lwansuku zonke lwehhovisi kungathuthukisa amandla akho, kuthuthukise impilo yakho yenhliziyo nemithambo yegazi, futhi kuthuthukise ukuqina kwakho konke. Qinisekisa ukuthi uzenza ngesivinini esizizwa ukhululekile kuwe futhi uthathe izinyathelo zokuphepha ukuze ugweme noma yikuphi ukulimala okungase kube khona.

Izitoreji Eziyinhloko

Lezi yizivivinyo eziphezulu ezilula zabasebenzi basehhovisi. Ukuzivocavoca oku-3 ngosuku futhi ukwenze umkhuba, umzimba wakho nengqondo kuzovuna imivuzo.

Ukujima Kwehhovisi - Imibuzo Evame Ukubuzwa

Yiziphi izivivinyo engingazenza ehhovisi?

Ungakwazi ukuzibandakanya ezinhlotsheni ezihlukahlukene zokuzivocavoca ezifanele ihhovisi. Cabangela ukuzivocavoca okuhlezi njengokuphakanyiswa kwemilenze, amamashi ahlezi, noma izandiso zamadolo. Ungasebenzisa futhi isihlalo sakho ukwenza ama-squats esihlalo noma izandiso zomlenze wesihlalo sedeski. Ungakhohlwa ukuthatha ikhefu elifushane ukuze ume, welule, noma uhambehamba ehhovisi.

Yiziphi izivivinyo ezinhlanu ongazenza etafuleni lakho?

Kuyenzeka wenze ukujima okulula uma usedeskini lakho. Nazi izindlela ezinhlanu ezilula zokwenza lokho:
- Ukuphakamisa umlenze ohlezi: Phakamisa umlenze owodwa ngesikhathi ngesikhathi uhlezi uhlezi.
- Ukusquat kwesitulo: Sukuma uhlale phansi usebenzisa isitulo sakho.
- Izandiso zomlenze wesitulo sedeski: Ngenkathi uhlezi, nweba umlenze owodwa uqonde kafushane.
- Ukusonteka kwe-torso ehlezi: Hlala uqonde futhi usonte kahle umzimba wakho ongenhla ukusuka kolunye uhlangothi.
- Izandiso zamadolo ahlezi: Gcina ukuma okuhle futhi welule umlenze owodwa ngesikhathi.

Ungahlala kanjani unempilo lapho uhlezi usuku lonke?

Ake sikhulume iqiniso, kwenzeka kanjani ukuthi sihlale siphilile sibe sihlezi ehhovisi usuku lonke? Ngeke kwenzeke ngaphandle kokuthi uqhubeke nokwenza le misebenzi yokukhanya elandelayo:
- Ukunyakaza Okujwayelekile: Thatha ikhefu njalo ukuze ume, welule, futhi uhambehamba. Lokhu kusiza ukulwa nemiphumela emibi yokuhlala isikhathi eside, njengokuqina kwemisipha nokunciphisa ukujikeleza kwegazi.
- Indawo yokusebenzela ye-Ergonomic: Qinisekisa ukuthi ideski lakho nesihlalo kumiswe ngendlela ehlelekile ukuze kuthuthukiswe ukuma okuhle nokunciphisa ubunzima emzimbeni wakho.
- Imikhuba Yokudla Okunempilo: Khetha ukudla okulula okunomsoco, hlala uhlanzekile, futhi ugweme ukudla okungenangqondo etafuleni lakho.
- Ukuzivocavoca Okuvamile: Hlanganisa ukuvivinya umzimba okuvamile ngaphandle kwamahora okusebenza, okuhlanganisa kokubili ukuvivinya umzimba kwenhliziyo nemithambo yegazi nokuqeqesha amandla.
- Ukulawula Ingcindezi: Zijwayeze amasu okunciphisa ingcindezi njengokuphefumula okujulile kanye nengqondo ukuze ulwisane nobunzima bengqondo nomzimba bomsebenzi wokunganyakazi.

Ref: Ukudla okulula | Ezempilo