Gymnastics Hofisi: iyo makumi matatu yakanakisa kurovedza muviri mumararamiro ekugara

Mukati

Hupenyu hwekugara: nei iwe uchida hofisi yekurovedza muviri?
Gymnastics hofisi: 20 akanakisa kurovedza muviri
Gymnastics office: muunganidzwa wemavhidhiyo

Hupenyu hwekugara ndicho chinokonzera hosha dzakawanda dzakakomba uye kusagadzikana mumuviri. Asi chokwadi chemazuva ano umo basa remakomputa rinenge risingadzivisike, rinotisiya tisina sarudzo.

Chii chaunofanirwa kuita kana iwe uchinzwa kusagadzikana panguva yebasa rakareba rekugara kana uchingoda kurovedza muviri pasina kusiya nzvimbo yako yebasa? Isu tinokupa iwe sarudzo yemitambo yeoffice gymnastics iyo ichakubatsira iwe kuchengetedza hutano uye kuwedzera simba.

Hupenyu hwekugara: nei iwe uchida hofisi yekurovedza muviri?

Sekureva kwesangano repasi rose rezvehutano, kufa kwevanopfuura mamirioni matatu pagore kunogona kudzivirirwa nekuwedzera kwekuita basa masikati. Ivhareji mushandi wemuhofisi 80% yenguva yezuva anoshandisa aine yakaderera nhanho yechiitiko chemuviri: wakagara basa, kudya, kufamba - zvese izvi hazvireve chero kufamba. Chinovhiringidza ndechekuti kuzorora kwebasa rekugara zvakare kazhinji hazviitirwe kushanda: pakuzvivaraidza, vanhu vanosarudza Internet neTV, vakagara pachigaro kana varere pasofa.

Zvidzidzo zvinoratidza kuti kugara pasi kwekugara kunokonzera kukanganisa kwemaitiro emagetsi, hypertension, kuwedzerwa shuga yeropa, kuwedzera cholesterol. Izvi zvinokonzera njodzi yekukuvadzwa kwakakomba kwemoyo nemitsipa, gomarara mamota uye kufa kwekutanga. Uye kunyangwe maawa ekudzidzira haazobatsire zvakanyanya kugadzirisa mamiriro acho, kana ukapedza zuva rese uri munzvimbo yekutsvedza.

FITNESS BracELET chiitiko chekutarisa

Nekudaro, iwe unogona kudzivirira kuparara kwehutano hwako kubva kune wakagara mararamiro, kana iwe ukautora iwo mutemo kutora mapfupi mabhureki kune nyore kurovedza muviri Nguva dzose hofisi yejimnastics kwemaminetsi mashoma mukati mezuva inogona kuve noutano kupfuura awa yekurovedza muviri 2-3 pavhiki. Uye kana iwe uchikwanisa kubatanidza zvese zviri zviviri, saka iwe zvechokwadi uchabatsira muviri wako kuti ugare uine hutano.

Nei uchida hofisi yekurovedza muviri?

Kugara uchishanduka mumuviri kunowedzera metabolism uye kubatsira muviri kudzora kuwedzerwa kweropa, cholesterol uye shuga yeropa. Izvi zvinoderedza njodzi yehutano hwemwoyo, chirwere cheshuga, kufutisa.
Hofisi kurovedza muviri kunobatsira kudzikamisa huta system, kudzikisira kushushikana uye kushushikana, izvo zvine zvazvinoita pane kugona kwebasa rako.
Izvi zvinobatsira sekuzorora kweziso, izvo zvinonyanya kukosha kana uchishanda pakombuta kana nemapepa.
Hofisi jimunasitikisi inoderedza njodzi yemuzongoza uye kudzivirira kwekurwadziwa kwakanyanya mumutsipa, musana uye chiuno.
Hofisi kurovedza muviri ichavandudza kutenderera kweropa uye inomutsa nhengo dzemukati.
Kugara uchiita zviitiko zvepanyama kunobatsira kudzivirira kurasikirwa kwemhasuru uye pfupa kunoitika nezera, kana usingaite maekisesaizi.
Kuchinjira kune chimwe chiitiko (kubva mundangariro kusvika mumuviri) inobatsira kuwedzera simba uye kuita, kubvisa kurara uye kuneta.
Kunyangwe kurovedza muviri kwehofisi kurovedza muviri, kana kukaitwa nguva zhinji, kunobatsira kutaura mhasuru uye kuchengetedza fomu yakanaka.

Muviri wedu wakagadzirirwa kufamba nguva dzose, asi kufambira mberi kwehunyanzvi kwakatungamira kuchinhu chekuti kugara pasi kwave kungove kwakajairika. Vanhu vanofunga kuti awa yekurovedza muviri usati kana mushure mebasa inogona kubhadhara 9-10 maawa munzvimbo yekugara Asi zvinotsausa.

Nguva refu yekugara pasina chiitiko chemuviri ine mhedzisiro yakaipa pamuviri uye kupfupisa hupenyu hwedu. Kana iwe uchida kuchengetedza hutano, saka chibhadhariso chidiki mukati mezuva, zvinongodiwa, kunyangwe iwe uchigara uchirovedza mune yekurovedza muviri kana kumba. Kunyangwe kana usingaite zvekurovedza muviri zvachose, usina gymnastics yakadaro, haugone.

Njodzi nzira yekugara?

Zviitiko zvemuhofisi zvakagadzirirwa kwete chete kukukanganisa iwe kubva kunoshanda maitiro uye kusimudzira hutano hwako. Icho chinhu chakakosha kune chero munhu ari kufunga nezve hutano hwako! Kugara kwehupenyu uye kushayikwa kwekurovedza muviri kwemaawa masere nemasere ndicho chinokonzera hosha dzakawanda uye kusagadzikana.

Kunyanya, izvo inowedzera njodzi ye:

zvirwere zvehutano hwemwoyo
zvirwere zvemuzongoza nemajoini
zvirwere zve musculoskeletal system
yezvinetso zvemagetsi
kusagadzikana kwekudya
chirwere cheshuga
kuneta
kenza
misoro uye migraines
kusuruvara

Hupenyu hwekugara hauna kujairika kumuviri wemunhu, ndosaka vanachiremba vachisimbisa kukosha kwekurovedza muviri mukati mezuva maererano nebasa repahofisi.

Matipi kune avo vanotungamira mararamiro ehupenyu

Kana iwe uine basa rekugara, unozvidzidzisa iwe kutsiva kwenguva refu yekugara nenguva pfupi dzechiitiko. Kamwechete kamwe chete paawa iva nechokwadi chekumuka kubva pachigaro changu uye famba kanenge 2-3 maminetsi. Sezvineiwo, yega hafu yeawa.
Tevedza chimiro paunenge uchishanda kuti udzivise kupindika kwemuzongoza uye kurwadziwa mumutsipa uye kumashure. Ita shuwa kuti musana wako watwasuka, mapendekete akasununguka uye adzikiswa, musoro wakatwasuka, komputa skrini iri paziso remaziso.
Kana iro basa risingabvumidze kukanganisa kweminiti, saka ingoenda, pasina kusiya chigaro chako (ita kufamba kwemafudzi, maoko, mutsipa, muviri). Kana iwe ukaverenga chero bepa, iwe unogona kuzviita uchifamba uchitenderera imba.
Kana iwe uine matambudziko ekuona, usakanganwa kuita maexercise eziso.
Kana iwe ukakanganwa kuteerera kuhofisi, iyo yekurovedza muviri, zvigadzirire pachako chiyeuchidzo pafoni yako kana wachi yewadhi. Pakupedzisira, izvi zvinokupinza mutsika.
Shandira pamwe newaunoshanda navo uye itai pfupi yemijimniki mineti pamwechete. Izvi zvinopa zvinowedzera zvinokurudzira kuchengetedza chiitiko mukati mezuva.
Chinangwa chako chinofanira kunge chiri chekuwedzera chiitiko kwete muhofisi chete asiwo muhupenyu hwezuva nezuva. Edza kuzvirumura kubva pazororo repashure pebasa uchiona TV kana Indaneti. Kuti utarise maitiro avo, unogona kutenga bracelet yesimbi.
Zvinogoneka kudzikisira kushandiswa kwemotokari, zvichipa kufarira kufamba. Famba kuenda kubasa kana mushure mebasa kunobatsira iwe kuzorora, kujekesa pfungwa uye kubvisa kusagadzikana.
Kana iwe usati watarisana nezviratidzo zvisina kunaka, izvi hazvireve kuti hupenyu hwekugara haugone kukupa maitiro. Kuvhiringidzika kwakawanda mumuviri kunogona kuve chiratidzo. Kudzivirira kunogara kuri mushonga wakanakisa, saka usaregeredze hofisi yekurovedza muviri.
Yeuka izvozvo makiriniki enguva dzose ehutano haatore nzvimbo yechiitiko chemhuri! Kana iwe uri kushandisa 1-1. Maawa mashanu pazuva, uye vamwe vese vanotungamira mararamiro ehupenyu, njodzi dzekurwara dzinoramba dzakakwira.

Gymnastics hofisi: 20 akanakisa kurovedza muviri

Kuita maekisesaizi enguva dzose emahofisi, iwe uchabvisa kuneta uye uchawana simba rakavandudzwa uye simba. Sarudza maekisesaizi mashoma, uchivagovera masikati. Ita maoffice ekudzidzira anofanirwa kunge ari maminetsi mashanu kusvika gumi kusvika maawa maviri. Kana paine chero dambudziko nzvimbo dzemuviri (semuenzaniso, mutsipa kana musana), ita kusimbiswa kukuru pavari.

Kana mamiriro acho akamira, gara munzvimbo yega yega kwemasekondi 20-30. Kana iyo pose iri simba (mune ino kesi, mufananidzo wedu unoratidza iwo manhamba nekuchinja kwechinzvimbo), wobva wadzokorora chiitwa chega chega 10-15 nguva. Usakanganwa kudzokorora zviitwa kurudyi uye kuruboshwe.

1. Musoro unorerekera kudivi remutsipa

2. Kutenderera kwemusoro kumutsipa

3. Kutambanudza mafudzi uye kumashure kugara

4. Kiyi kumusana kumusana, chipfuva nemapfudzi

5. Peta ugere kumashure

6. Kutambanudza musana uye chipfuva nechigaro

7. Kutambanudza mapendekete

8. Kutambanudza kweiyo triceps

9. Tambanudza mutsipa nechekumusoro kumashure

10. Kumonyanisa Cat kumashure

11. Kukwevera kumusoro

12. Tilt lock for back, chipfuva nemapendekete

13. Kutetepa nechigaro kumashure, chiuno, magaro nemakumbo

14. Kutambanudza musana uye chiuno murukova

15. Tilt to the side for oblique muscle of dumbu uye musana

16. Bhanhire rekuseri kumusana, chifuva uye abs

17. Pushups yekusimbisa iyo yepamusoro muviri

18. Revers pushups emaoko nemapfudzi

19. Bhasikoro kusimbisa mupepanhau

20. Tendeukira kune tsandanyama system

21. Lunge pachigaro chetsandanyama dzemakumbo nemagaro ehudyu

22. Lunge nechair yemhasuru dzemakumbo nemagaro

23. Mboro dzemagaro nemakumbo

24. Kusimudza gumbo pazvidya, mhuru nemabvi akabatana

25. Kutambanudza zvidya zvemukati

26. Kutambanudza musana wehudyu nemhasuru

27. Kutambanudza musana wechidya

28. Kutambanudza kweiyo quadriceps

29. Simuka pazvigunwe zvako zvemhuru nemakumbo

30. Kutenderera kwetsoka

Mifananidzo yekutenda kune youtube chiteshi: Yoga naCandace, TOP CHOKWADI, FitnessReloaded, ClubOneFitnessTV, Katharine TWhealth, Five Parks Yoga.

Gymnastics office: muunganidzwa wemavhidhiyo

Kana iwe uchida kuita zvihofisi zvehofisi pakurovedza kwakagadzirira, tinokupa iwe mapfupi ekurovedza pachigaro Aya mavhidhiyo achave akanaka kwazvo kudzivirira yezvirwere kubva pamararamiro ehupenyu.