Ofesi ya masewera olimbitsa thupi: masewera 30 abwino kwambiri ochita masewera olimbitsa thupi

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Moyo wongokhala: chifukwa chiyani muyenera kuchita masewera olimbitsa thupi kuofesi?
Ofesi yochita masewera olimbitsa thupi: masewera olimbitsa thupi 20
Ofesi yochita masewera olimbitsa thupi: kuphatikiza kwamavidiyo

Moyo wongokhala ndi womwe umayambitsa matenda ambiri komanso kusokonezeka mthupi. Koma zowona zamakono zomwe ntchito yamakompyuta imakhala mosapeweka, sizimatisiyira chisankho.

Zomwe muyenera kuchita ngati mukumva kuti mulibe ntchito nthawi yayitali kapena mukufuna kuchita masewera olimbitsa thupi osachoka kuntchito? Tikukupatsani masewera olimbitsa thupi aofesi omwe angakuthandizeni kukhala ndi thanzi labwino komanso kuwonjezera mphamvu.

Moyo wongokhala: chifukwa chiyani muyenera kuchita masewera olimbitsa thupi kuofesi?

Malinga ndi bungwe lapadziko lonse lapansi, anthu opitilira 3 miliyoni amafa chaka chilichonse popewa kuchita masewera olimbitsa thupi masana. Ogwira ntchito muofesi pafupifupi 80% nthawi yamasiku amakhala ndi zochitika zochepa zolimbitsa thupi: kungokhala, kudya, kuyenda - zonsezi sizitanthauza kuyenda kulikonse. Chododometsa ndikuti ena onse omwe amangokhala pansi nawonso nthawi zambiri samayenera kukhala achangu: pakusangalala, anthu amasankha intaneti ndi TV, kukhala pampando kapena kugona pakama.

Kafukufuku akuwonetsa kuti moyo wokhala pansi umayambitsa chisokonezo cha kagayidwe kachakudya, kuthamanga kwa magazi, kuchuluka kwa shuga wamagazi, cholesterol yowonjezera. Izi zimayambitsa chiopsezo chokhala ndi matenda akulu amtima, zotupa za khansa komanso kufa msanga. Ndipo ngakhale maola ophunzitsira sangakuthandizeni kwambiri kuthetsa vutoli, ngati mutakhala tsiku lonse muli paphokoso.

Woyang'anira zochitika za FITNESS BRACELET

Komabe, mutha kupewa kuwonongedwa kwa thanzi lanu chifukwa chongokhala, ngati mungatenge lamulo kuti mupumule pang'ono kuti muzichita masewera olimbitsa thupi. Ofesi yochita masewera olimbitsa thupi kwa mphindi zochepa masana imatha kukhala yathanzi kuposa nthawi yolimbitsa thupi 2-3 sabata. Ndipo ngati mutha kuphatikiza zonse ziwiri, ndiye kuti muthandizira thupi lanu kukhala lathanzi.

Chifukwa chiyani muyenera kuchita masewera olimbitsa thupi kuofesi?

Kusinthasintha pafupipafupi kumawonjezera kagayidwe ndikuthandizira thupi kuwongolera kuthamanga kwa magazi, cholesterol ndi shuga wamagazi. Izi zimachepetsa chiopsezo cha matenda amtima, matenda ashuga, kunenepa kwambiri.
Zochita zakuofesi zimathandizira kukhazika mtima pansi, kuchepetsa nkhawa ndi nkhawa, zomwe zimathandizadi pantchito yanu.
Izi ndizothandiza ngati kupumula kwa diso, komwe ndikofunikira makamaka mukamagwira ntchito pakompyuta kapena pamapepala.
Masewera olimbitsa thupi ku Office amachepetsa chiopsezo cha msana komanso kupewa kupweteka kwambiri m'khosi, kumbuyo ndi m'chiuno.
Zochita kuofesi zimapangitsa kuti magazi aziyenda bwino komanso kumathandizira ziwalo zamkati.
Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kupewa kutaya minofu ndi mafupa zomwe zimachitika ndi ukalamba, ngati simumachita masewera olimbitsa thupi.
Kusinthira ku chochitika china (kuchokera m'maganizo mpaka kuthupi) Amathandizira kuwonjezera mphamvu ndi magwiridwe antchito, kuthana ndi tulo komanso ulesi.
Ngakhale machitidwe osavuta akuofesi, ngati amachitika pafupipafupi, amathandizira kulimbitsa minofu ndikukhala mawonekedwe abwino.

Thupi lathu limapangidwa kuti liziyenda pafupipafupi, koma kupita patsogolo kwaukadaulo kwapangitsa kuti moyo wongokhala ungakhale wofala. Anthu amaganiza kuti nthawi yolimbitsa thupi isanayambe kapena itatha ntchito imatha kulipirira maola 9-10 atakhala pansi. Koma ndizosocheretsa.

Kukhala nthawi yayitali osachita masewera olimbitsa thupi kumakhudza thupi ndikufupikitsa moyo wathu. Ngati mukufuna kusunga thanzi, ndiye kuti kubweza kangapo masana, ndikofunikira, ngakhale mumachita masewera olimbitsa thupi kapena kunyumba. Ngakhale simulimbitsa thupi konse, popanda masewera olimbitsa thupi otere, simungathe.

Kuopsa kokhala chete ndi koopsa bwanji?

Zochita kuofesi zomwe zimapangidwira osati kungokusokonezani pantchito komanso kukonza thanzi lanu. Ndiwofunikira kwa aliyense amene akuganizira za thanzi lanu! Moyo wongokhala komanso kusachita masewera olimbitsa thupi kwa maola 8-9 ndizomwe zimayambitsa matenda ndi zovuta zambiri.

Makamaka, izo kumawonjezera ngozi ya:

matenda amtima
matenda a msana ndi mafupa
Matenda a minofu ndi mafupa
ya zovuta zamagetsi
matenda ammimba
shuga
kunenepa
khansa
mutu ndi migraines
maganizo

Kukhala moyo wongokhala ndi zachilendo mthupi la munthu, ndichifukwa chake madotolo amatsindika kufunika kochita masewera olimbitsa thupi masana malinga ndi ntchito yakuofesi.

Malangizo kwa iwo omwe amangokhala

Ngati mumakhala pansi, mumadziphunzitsa kuti musinthe nthawi yayitali ndikukhala ndi nthawi yochepa yochita. Kamodzi pa ola onetsetsani kuti mudzuke pampando wanga ndikusuntha osachepera mphindi 2-3. Momwemo, theka lililonse la ola.
Tsatirani mawonekedwe anu mukamagwira ntchito kuti mupewe kupindika kwa msana ndi kupweteka m'khosi ndi kumbuyo. Onetsetsani kuti msana wanu uli wowongoka, mapewa ali omasuka komanso atsika, mutu ndi wowongoka, makompyuta ali pamtunda.
Ngati ntchitoyi siyilola kusokoneza kwa mphindi, ingopitani, osasiya mpando wanu (pangani mapewa, manja, khosi, thupi). Ngati muwerenga pepala lililonse, mutha kutero pamene mukuyenda kuzungulira chipinda.
Ngati muli ndi vuto la masomphenya, musaiwale kuchita masewera olimbitsa thupi.
Mukaiwala kumvetsera kuofesi, masewera olimbitsa thupi, khazikitsani chikumbutso pafoni kapena pa alamu. Pambuyo pake, izi zidzakulowetsani chizolowezi.
Gwirizanani ndi anzanu ndipo pangani mphindi yaying'ono yolimbitsa thupi limodzi. Izi zipereka chilimbikitso chowonjezerapo kuti musunge ntchito masana.
Cholinga chanu chiyenera kukhala kuwonjezera zochita osati muofesi komanso m'moyo watsiku ndi tsiku. Yesetsani kudziletsa pa nthawi yopuma mukaweruka kuonera TV kapena intaneti. Kuti muwone momwe ntchito yawo imagwirira ntchito, mutha kugula chibangili cholimbitsa thupi.
Zotheka kuchepetsa kugwiritsa ntchito magalimoto, posankha kuyenda. Kuyenda kupita kuntchito kapena pambuyo pa ntchito kumakuthandizani kuti mupumule, musinthe malingaliro ndikuchotsa kupsinjika.
Ngati simunakumanepo ndi zizolowezi zoyipa, izi sizitanthauza kuti kukhala pansi sikukuthandizani. Zosokoneza zambiri m'thupi zimatha kukhala zosagwirizana. Kupewa nthawi zonse ndimankhwala abwino kwambiri, chifukwa chake musanyalanyaze masewera olimbitsa thupi akuofesi.
Kumbukirani zimenezo makalasi okhazikika samalowe m'malo mwa zochitika zapakhomo! Ngati mukuchita masewera olimbitsa thupi 1-1. Maola 5 patsiku, ndipo enawo amakhala moyo wongokhala, zowopsa zathanzi zimakhalabe zazikulu.

Ofesi yochita masewera olimbitsa thupi: masewera olimbitsa thupi 20

Kuchita masewera olimbitsa thupi kuofesi, muthana ndi kutopa ndikupezanso mphamvu ndi nyonga. Sankhani masewera olimbitsa thupi ochepa, kuwagawa masana. Zochita zantchito ziyenera kukhala mphindi 5-10 maola 2-3 aliwonse. Ngati pali zovuta zilizonse mthupi (mwachitsanzo, khosi kapena kumbuyo), muziwaphunzitsa mwapadera.

Ngati malowa ndi osasintha, khalani pamalo aliwonse kwa masekondi 20-30. Ngati zochitikazo zili zazikulu (pamenepa, chithunzi chathu chikuwonetsa manambala ndikusintha kwamalo), kenako bwerezani zolimbitsa thupi zilizonse Nthawi 10-15. Musaiwale kubwereza zochitika kumanja ndi kumanzere.

1. Mutu umapendekera kumbali ya khosi

2. Kusinthasintha kwa mutu kufikira m'khosi

3. Kutambasula mapewa ndi kukhala kumbuyo

4. Chotsekera kumbuyo chakumbuyo, pachifuwa ndi pamapewa

5. Pindani mutakhala kumbuyo

6. Kutambasula msana ndi chifuwa ndi mpando

7. Kutambasula mapewa

8. Kutambasula kwa ma triceps

9. Tambasulani khosi ndi kumtunda chakumbuyo

10. Kupotoza Cat kumbuyo

11. Kukoka kumbuyo

12. Pendekera loko kumbuyo, chifuwa ndi mapewa

13. Kuchepetsa ndi mpando kumbuyo, m'chiuno, matako ndi miyendo

14. Kutambasula m'mbuyo ndi m'chiuno kutsetsereka

15. Yendetsani kumbali ya minofu ya oblique yam'mimba ndi kumbuyo

16. Zingwe zakumbuyo kumbuyo, chifuwa ndi abs

17. Zotupa zolimbitsa thupi

18. Revenue pushups for mikono ndi mapewa

19. Panjinga kulimbikitsa atolankhani

20. Tembenukani kulinga ku dongosolo laminyewa

21. Lunge pampando wa minofu yamiyendo ndi ziuno

22. Lunge ndi mpando wa minofu ndi matako

23. Magulu a matako ndi miyendo

24. Kwezani mwendo m'chiuno, ng'ombe ndi mawondo

25. Kutambasula ntchafu zamkati

26. Kutambasula msana ndi ntchafu

27. Kutambasula kumbuyo kwa ntchafu

28. Kutambasula kwa quadriceps

29. Imirirani pazala zanu zazing'ono ndi ng'ombe ndi akakolo

30. Kutembenuka kwa phazi

Zithunzi zikomo pazitsulo za youtube: Yoga ndi Candace, ZOONA ZABWINO, FitnessReloaded, ClubOneFitnessTV, Katharine TWhealth, Mapaki Asanu a Yoga.

Ofesi yochita masewera olimbitsa thupi: kuphatikiza kwamavidiyo

Ngati mukufuna kuchita zolimbitsa thupi muofesi kukonzekera, timakupatsirani zochitika zochepa pa mpando. Mavidiyo awa adzakhala abwino kwambiri kupewa matenda ochokera kumoyo wongokhala.