Kupedza maawa akawanda uri pamberi pekombuta yako handizvo zvinokurudzirwa.Ndosaka tichikuratidza kurovedza muviri kuri nyore kuti muviri wako urambe uchishanda paunenge uri muhofisi.
Unopedza inenge hafu yenguva yako uri muhofisi, kureva kuti, ugere uye usingafambi… kunze kwekunge wamira kuti unwe kofi kana kutora mamwe makopi.Ehe, izvi zvinokanganisa hutano hwako, uye nekufamba kwenguva zvinogona kuve nemhedzisiro yakaipa senge kurema kwakanyanya kana tsandanyama aches.Asi ndiani anoti hofisi haisi nzvimbo yakanaka yekugara wakakwana?
Chokwadi ndechekuti haudi nguva yakawanda kana nzvimbo hombe yekupisa macalorie.Kune mapfupi uye akareruka maekisesaizi maitiro ayo, asingasanganisire akawanda ejuggling, anotendera iwe kuti ugare uine hutano huremu.
Ndokusaka pano tichikuunzira 7 core workouts iwe yaunogona kuita kuhofisi kana kumba kana ukapedza maawa akawanda wakagara
1- Hip flexor kutambanudza
Hip flexors inotibvumira kuunza mabvi edu kumusoro uye pelvis yedu nemakumbo mukurongeka patinenge tichimhanya.Kana tikapedza nguva yakawanda yezuva takagara, maflexors anoomesa, achitimanikidza kukwenya misana yedu uye kukonzera kurwadziwa.
Mira wakafuratira pachigaro, uchisiya chinhambwe chingangoita 60cm.Zorora nhanho yetsoka yako yekurudyi pamucheto wechigaro.Benda mabvi ose kusvika ibvi rekurudyi roda kubata pasi.Iwe uchanzwa iyo chaiyo hip flexor tsandanyama kutambanudza.Bata nzvimbo iyi kwemaminetsi 1 kusvika ku2.Dzokorora basa racho nerimwe gumbo.
Nyore: Kana izvi zvakakuremera, edza kuita chinhu chimwe chete, asi netsoka yako pasi panzvimbo pechigaro.
2.Hip stretch (akagara)
Zvose mukati nekunze kutenderera kwehudyu kunoitika.Kana izvi zvisina kudaro, muviri uchafanirwa kuita kutenderera uku nemabvi kana nemuzongoza, izvo zvinozopedzisira zvakonzera kutanga kwemarwadzo.
Kugara pachigaro, isa gumbo rako rerudyi pamusoro pebvi rako rekuruboshwe.Edza kuchengeta gumbo rako rorudyi rakafanana sezvinobvira pasi.Renda mberi kusvikira wanzwa chikamu chekunze chehudyu yakatambanudzwa.Bata nzvimbo iyi kwemaminetsi 1 kusvika ku2.Shandura makumbo uye dzokorora chiito.
3.Kuwedzerwa kwechipfuva
Masikati, isu tinowanzo kuvhima kumberi, tichiisa kumanikidza panzvimbo yechipfuva uye kuita kuti tsandanyama dzinobatanidzwa mukupinza mhepo kuwedzere.Kuti mapapu awedzere zvakanyanya sezvinobvira paunenge uchimhanya, zvakanakisa kushanda pane yedu thoracic yekuwedzera kugona.
Gara pachigaro uye isa maoko ako kumashure kwemusoro wako kutsigira mutsipa wako.Inhale, wozofemesa sezvaunozendamira kumashure, uchibvumira musana wako kuti uende nechekuseri kwechigaro, uchitarisa mudenga wakananga kusirin'i.Zvishoma nezvishoma dzokera kunzvimbo yekutanga.Ita 15 kusvika ku20 kudzokorora.
4. Kusimudza mhuru
Mhuru chikamu chakakosha chemuviri wako, asi isu hatiwanzodzishanda nemazvo.Kusimudza mhuru uye kupfugama mabvi kunoisa dambudziko pamhasuru dzechitsitsinho chako.
Simuka uise huremu hwemuviri wako pagumbo rako rekurudyi.Tora chitsitsinho chetsoka yako yekuruboshwe kubva pasi uye isa zvigunwe zvako patafura yekuenzanisa.Zvadaro, shandisa zvigunwe zvako kuzvisundira kumusoro uye wozodzikisa zvishoma nezvishoma uchidzokera kunzvimbo yekutanga.Ita 15 kusvika ku20 kudzokorora uye shandura makumbo.Ita 3 seti.
Zvakanyanya kuoma: Benda ibvi regumbo iwe wakamira pamusoro pe20-30 madhigirii.Zvino, unzai mhuru dzenyu.
5. Bulgarian Squat
Iyi inzira yakanaka yekusimbisa quadriceps uye mahudyu paunenge uchishanda pane imwe-gumbo chiyero.
Mira wakatwasuka, uchisiya chigaro chinenge 60 cm kumashure kwako.Zorora kumusoro kwetsoka yako yekurudyi pachigaro, tsoka yako yekuruboshwe yakasimba pasi uye zvigunwe zvako zvakatarisa mberi.Benda ibvi rako rekurudyi pasi, uchibvumira ibvi rako rekuruboshwe kuti riburuke kusvika rasvika pakubata pasi.Dhonza pasi nechitsitsinho chako chekurudyi kusvikira wadzokera kunzvimbo yekutanga.Ita 15 kusvika ku20 kudzokorora uye wozochinja makumbo.Ita 3 seti.
6. Kudzidzira tsoka
Kurovedza uku kunoshanda pachiyero pagumbo rimwe chete rinodiwa paunenge uchimhanya.
Simuka uise uremu hwako pagumbo rako rekuruboshwe, hudyu yako nemabvi zvakakotama zvishoma.Chengetedza gumbo rako rekuruboshwe munzvimbo iyi, pfugama ibvi rako rorudyi uye isa zvigunwe zvako pasi.Zvadaro, fambisa rutsoka rworudyi kunze uye dzokera kunzvimbo yekutanga.Zvadaro, dzosa rutsoka rworudyi kumashure uye dzokera kunzvimbo yekutanga.Ita kudzokorora makumi maviri uye wozochinja makumbo.Ita 3 seti.
7.Simbisa maoko ako
Kusimbisa maoko akozvinogonekawo usingaendi kugym uye kubva pachigaro chaunoshanda mazuva ese.Tichakuudza kuti sei.Kana iwe uchida kusimbisa triceps yako, chinhu chokutanga chaunofanira kuita kutsamira chigaro pamadziro kuitira kuti chigadziriswe.Zvadaro zorora maoko ako pairi uye tambanudza makumbo ako kure kure sezvinobvira.Zvino kwira nekudzika ka15.
Panewo nzira yekutaura maoko, mapepa uye pecs nerubatsiro rwezvigaro zvehofisi.Paunenge wakagara, bata maoko echigaro nemaoko ako uye simudza makumbo ako.Woedza kusimudza muviri wako kusvika matako ako asisabati chigaro.Ichi chiitiko chinofanira kuitwa kweinenge gumi masekonzi.
Ikozvino hapana chikonzero chekusagara muchimiro… Kunyangwe iwe uri munhu akabatikana.
Nguva yekutumira: Jan-20-2022