Mukati
- Hofisi yevashandi vemuhofisi, kurovedza muviri kunogona kuitwa pabasa muhofisi
- Kudzidzira nhamba 1 - kusunungura musana wechipfuva
- Kudzidzira nhamba 2 - kusunungura majoini epafudzi
- Exercise nhamba 3 - kutambanudza mhasuru dzekuseri kwefudzi uye tsandanyama dzemafudzi
- Kudzidzira nhamba 4 - kusunungura misumbu yehudyu uye gumbo rezasi
- Exercise # 5 - Kutambanudza gluteal tsandanyama uye hamstrings
Hofisi yevashandi vemuhofisi, kurovedza muviri kunogona kuitwa pabasa muhofisi
Basa remuhofisi rave chikamu chehupenyu hwedu hwezuva nezuva, asi nzira iyi yehupenyu ine zvakawanda zvisingabatsiri.
Chiremba wekudzidzira kurapa uye mishonga yemitambo, fitness mudzidzisi wekirasi yepasi rose, munyori webhuku uye chirongwa chekudzidzira kwemusana nemajoini.
Nzvimbo dzinotungamira pakati pezvirwere uye matambudziko emushandi wehofisi anogarwa ne:
1) osteochondrosis yekervical, thoracic, lumbar spine;
2) hemorrhoids uye kusangana kubva kunhengo dzepelvic;
3) kubatwa kwe sciatic nerve;
4) kuderera kwekuona uye kushushikana kwemaziso.
Zvirwere izvi zvinokura nekuda kwekuti vashandi vemuhofisi vanogara kwemaawa vasina kushandura chimiro uye vasingatore zororo nguva dzose kuti vadziye mhasuru huru dzemuviri, maoko nemakumbo. Uyezve, vanopedza nguva yakawanda vari pakombuta, izvo zvinotungamira mukuremerwa kweziso uye zvishoma nezvishoma kutadza kuona.
Kuti udzivise mhedzisiro isingafadzi yakadai kubva kubasa rehofisi, zvinokurudzirwa kugara uchiita maekisesaizi ekusimbisa mamhasuru emuviri wese manheru mushure mebasa, uye zvakare kupa kanenge maminetsi gumi pazuva kuita maekisesaizi madiki kuti usunungure tsandanyama. bhanhire repafudzi, maoko nemakumbo. Muchiitiko ichi, hazvitombodi kuti ubve muhofisi, nekuti unogona kuita mamwe maekisesaizi padhesiki rako.
Kudzidzira nhamba 1 - kusunungura musana wechipfuva
Technique kuita: kugara nemusana wakananga, patinenge tichifema, tinofambisa nzvimbo yechipfuva mberi, apo mapepa anoramba aripo. Mapendekete anogona kuunzwa pamwe zvishoma kuti ape kuwedzera pectoral kutambanudza. Ramba uri munzvimbo iyi kwemasekonzi mashoma.
Pakufema, tinodzokera kunzvimbo yekutanga.
Nhamba yekudzokorora: 2 seti e10 reps.
Kudzidzira nhamba 2 - kusunungura majoini epafudzi
Nzvimbo yekutanga: kugara, maoko anodzikiswa pamwe chete nemuviri.
Technique kuita: tinosimudza ruoko rwedu rworudyi uye tinouunza mberi kuti uenderane nepasi, zvino tinotora ruoko rwedu kumashure, tichiunza scapula kumusana.
Izvi zvinosiya muviri uri panzvimbo. Iko kufamba kunongokonzerwa nekubatana kwepafudzi uye scapula. Usasimudza mapendekete ako. Mutumbi unoramba wakamira.
Zvadaro tinodzikisa ruoko. Zvadaro tinodzokorora chiito cheruoko rworuboshwe.
Kufema mahara.
Nhamba yekudzokorora: 2 seti dze8 nguva paruoko rumwe norumwe.
Exercise nhamba 3 - kutambanudza mhasuru dzekuseri kwefudzi uye tsandanyama dzemafudzi
Nzvimbo yekutanga: kugara, maoko pamwe chete nemuviri, kumashure kwakatwasuka.
Technique kuita: sezvaunofema, zvishoma nezvishoma dhonza ruoko rwako rwerudyi kune rumwe rutivi rwakafanana neuriri. Izvi zvinotambanudza mhasuru dzakanangwa. Kufamba kuri mubendekete chete. Muviri pachawo unogara panzvimbo, hautendeuki neruoko rwako - izvi zvakakosha. Zvadaro, paunenge uchifema, dzikisa ruoko uye dzokorora kuruboshwe.
Nhamba yekudzokorora: 2 seti ye10-15 reps paruoko rumwe norumwe.
Kudzidzira nhamba 4 - kusunungura misumbu yehudyu uye gumbo rezasi
Nzvimbo yekutanga: kugara, tsoka dziri pasi.
Technique kuita: uyewo, isu tinotanga kusunungura gumbo rekurudyi pamabvi akabatanidzwa kuitira kuti gumbo rezasi rifanane nepasi. Mune chinzvimbo ichi, chekutanga tinokwevera sock kwatiri uye tomira kwemasekondi mashoma, tobva tabva patiri takananga kune yakatarisana uye zvakare tinomira kwemasekonzi akati wandei.
Zvadaro tinodzikisa gumbo kunzvimbo yaro yepakutanga uye tinoita kurovedza pagumbo rekuruboshwe. Kufema pachena.
Nhamba yekudzokorora: 2 seti ye10-15 nguva pagumbo rega rega.
Exercise # 5 - Kutambanudza gluteal tsandanyama uye hamstrings
Nzvimbo yekutanga: kugara, tsoka dziri pasi.
Technique kuita: uyewo, kotamisa gumbo rimwe pamabvi uye muhudyu joint wouya nayo kumuviri. Panguva ino, tinoputira maoko edu muchivharo uye tinobata gumbo pamabvi. Zvadaro, neruoko, isu tinowedzera kudhonza gumbo kwatiri, tichinyatsozorodza mhasuru dzegumbo kuitira kuti pave nekutambanudza kwakanaka. Hatikotame kuti tisangane negumbo. Zvikasadaro, kutambanudza kwakakodzera hakuzove, asi iyo yakaderera kumashure ichanetsa.
Bata iyi nzvimbo yakatambanudzwa kwemasekonzi mashoma. Zvadaro tinodzikisa gumbo kunzvimbo yaro yepakutanga uye tinoita kurovedza pagumbo rekuruboshwe. Kufema mahara.
Nhamba yekudzokorora: 2 seti dze5 nguva pagumbo rega rega.
Aya maekisesaizi akareruka ekuburutsa uye kutambanudza anozoshanda seyakanaka yekudziya-kumusoro padhesiki rako, izvo zvinobatsira kuvandudza kutenderera kweropa mumamhasuru ako. Izvi zvichabvisa kushushikana kusingakoshi, uye iwe uchanzwa wakasununguka paunenge uchishanda. Usanyara nevaunoshanda navo, asi zviri nani kuvapa majoint warm-ups.