3 Exercises Kurwisa Desk-Jobho Muviri

Zvemukati

• Reverse Plank
• Chitsitsinho Gara
• Lunge Stretch
• Ongororo ye

Kunze kwekunge iwe wabata basa muEER, chitoro, kana imwe nzvimbo yekumhanyisa-pasa yekushanda ine iwe netsoka dzako, mikana iri, iwe ugere pane yako tush ingangoita mineti yega yezuva rebasa. Chengetedza kofi uye kuzorora kwechimbuzi, butt yako inogara ichisangana nechigaro chehofisi, uye nguva mushure mekusiya nguva, ungangozvirovera pasofa uye wopedza awa kana maviri uchipuruzira IG neNetflix ichiridza kumashure.

Kugara kwese uku kungaite senge NBD, asi tsvagiridzo inoratidza nguva yekugara yakawandisa inopeta kaviri njodzi yekuva nechirwere cheshuga cherudzi rwechipiri, uye hunhu hwekugara (funga: kuona TV, kushandisa komputa, kugara kuchikoro, kubasa, kana parwendo rwako) yakabatana nenjodzi yakawedzera yekufa, chirwere chemwoyo, gomarara, uye neBP. Uyezve, kushandisa nguva yese iyi munzvimbo imwechete kunogona kuita kuti unzwe wakaomarara AF.

"Kubata chero chinzvimbo kwenguva yakareba kunogona kupfeka pamuviri wako, kunyanya kana wakagara," anodaro Alycea Ungaro, muvambi we Real Pilates. "Kugara kunoisa mhasuru dzako munzvimbo pfupi, yakabvumiranwa, uye huwandu hwako hwekufamba hunoderedzwa."

Iwe unofanirwa kubata kweinenge awa yekurovedza muviri zuva nezuva kurwisa yakawedzera njodzi yekufa yakabatana nekugara maawa masere pazuva, sekutsvaga kwakaburitswa muThe Lancet. Asi kuita Ungaro kutambanudza kwevashandi vema tafura - ayo anonanga musana, mapendekete, chifuva, makumbo, uye tsoka - zvinogona kubatsira nekukurumidza kurwisa kuomesa uye kupfupisa kwetsandanyama kubva kugara zuva rese zuva nezuva. "Maitiro aya anotora ese maminetsi maviri, uye kana iwe ukamisa izvi kufamba kune chimwe chinhu chaunowanzoita, pane mukana wepamusoro unonamira uye nekuita mutsauko mumuviri wako," anodaro.

Wedzera Ungaro yakatambanudzwa yevashandi vema tafura kusvika kumagumo echando chako chekurovedza muviri kuti upe mhasuru dzako TLC yavanokodzera. (Imwe nzira yekudzivirira kurwadziwa uye kuomarara uchishanda padhesiki: Gadzira ergonomic nzvimbo yekushandira.)

Reverse Plank

A. Kutanga kugara nemakumbo akatambanudzwa pamberi pemuviri. Isa maoko pameti kumashure kwako, zvanza kumashure uye minwe yakatarisana nemuviri.

B. Dhinda mahudyu kumusoro, wakabata makumbo pamwechete. Ramba uchitarira mberi wakatarisa pasi nepakati pemakumbo. Simudza chipfuva kumusoro kumusoro uye kumusoro.

C. Bata kwemashanu kufema kana gumi masekondi. Dzikisa chiuno nekutonga. Dzokorora dzimwe mbiri.

(BTW, danho iri rinokubatsira iwe kuvaka yakasimba yakasimba musimboti.)

Chitsitsinho Gara

A. Pfugama pamubhedha wakamira wakamira wakagadzika makumbo pamwe chete netsoka pasi pako.

B. Tuck zvigunwe pasi, uchizvikotamisa zvakakwana uye kutambanudza pasi petsoka. Isa maoko pazvidya kuti uwedzere rutsigiro. Gara ubatisise chinzvimbo kwemasekondi makumi matatu. Shanda kusvika pamaminetsi maviri, uchienderera mberi nekusimudza muchipfuva uye nekuisa huremu hwakawedzera mumabhora etsoka iyo yaunobata kwenguva refu.

Lunge Stretch

A. Pfugama uye nhanho imwe tsoka kuenda kukadzika kwehudyu. Isa maoko pamabvi ako kuti ugadzikane uye chengeta chepamusoro muviri wakamira.

B. Shift huremu kumashure, uchibuda kubva pakutambanudza uye wobva wadzokera mukati mayo. Bata kwemashanu kufema kana gumi masekondi. Dzokorora 3 kusvika ku5 nguva, uye shandura mativi.

(Edza izvi zvakasiyana-siyana zvekutambanudza kwevashandi vedhesiki kuti vagadzire kunzwa-kunaka kupisa munyundo dzako.)

Ongororo ye