Office chair yoga kwa ogwira ntchito muofesi

Masiku ano anthu ambiri ogwira ntchito kuofesi amakhala ovuta komanso okhwima chifukwa cha ntchito ya desiki ya nthawi yaitali, "kupweteka kwa khosi, mapewa ndi msana" pafupifupi kukhala vuto lodziwika bwino muofesi.Lero, tikuwonetsani momwe mungagwiritsire ntchitompando waofesikuchita yoga, yomwe imatha kuwotcha mafuta ndikuchepetsa khosi, phewa ndi ululu wammbuyo.

1.Kukweza mkono

Ubwino: Amachepetsa kukangana kwa msana ndi mapewa.

1) Khalani pamphepete mwa mpando, kusunga pelvis pakati, manja kutsogolo kwa wina ndi mzake interlock;

2) Exhale, tambasulani manja anu kutsogolo, nthawi yotsatira mukakoka mpweya, tambasulani manja anu mmwamba, ndikukanikiza m'chiuno mwanu mwamphamvu;

3) Nthawi yomweyo, onjezani manja mmwamba ndi mpweya uliwonse.

2. Mikono ya nkhope ya ng'ombe

Ubwino: Chepetsani kukangana kwa mapewa ndikulimbitsa mphamvu yapakati

1) Khalani pampando, lowetsani mpweya, tambasulani dzanja lanu lamanja mmwamba, tulutsani chigoba, ndikusindikiza dzanja lanu lamanja pakati pa mapewa;

2) Dzanja lamanzere kuti ligwire dzanja lamanja, manja onse kumbuyo kwa wina ndi mzake, pitirizani kupuma nthawi 8-10;

3) Sinthani mbali kuti mupange mbali inayo.

3.Kukhala Mbalame King Pose

Ubwino wake: Mapumulitsani mfundo za m’dzanja ndi kuthetsa kukangana.

1) mwendo wakumanzere umakwezedwa ndikuwunjika pa ntchafu yakumanja, ndipo phazi lakumanzere limazungulira ng'ombe yakumanja;

2) Mofananamo, kumanzere chigongono zakhala zikuzunza m'miyoyo pa lamanja chigongono, ndiyeno twine manja, chala cholozera ku nsonga ya mphuno, kusunga mafupa a chiuno ndi mapewa chimodzimodzi;

3) Gwirani mpweya kwa nthawi 8-10, sinthani mbali ndikuchita mbali inayo.

Malangizo ofunda: Kwa anthu omwe ali ndi ululu wa mapewa ndi khosi kapena kusinthasintha kwa mapewa, manja awo amatha kupindika, miyendo yawo sifunikira kuwoloka, ndipo phazi lapamwamba likhoza kuloza pansi.

4.Kubwerera kumbuyo kwa manja

Ubwino: Kuchepetsa kupweteka kwa mapewa ndi msana, kusintha kusinthasintha.

1) Manja kumbuyo kwa wina ndi mzake Tambasula, yesetsani kusuntha mapewa awiri pakati;

2) Ngati mukuwona kuti mikono yanu siili yofanana, muyenera kuyesetsa kukulitsa mbali yayifupi kwambiri, yomwe makamaka imayambitsidwa ndi magawo osiyanasiyana otsegula mapewa;

3) Pitirizani kupuma kwa 8-10 nthawi.

Nsonga yofunda: ngati mbali yakutsogolo ya phewa ili yolimba, mukhoza kuika dzanja lanu pambali pa mkono wa mpando kuti muwonjezeke.

5.Kubwerera kumbuyo kwa mwendo umodzi

Ubwino: Tambasulani miyendo ndikusintha kusinthasintha kwa miyendo.

1) Pindani bondo lakumanja, kulumikiza zala za manja onse ndi batani pakati pa phazi lakumanja;

2) Ndi inhalation yotsatira, yesetsani kuwongola mwendo wakumanja, kusunga chifuwa, kuwongolera kumbuyo, ndikuyang'ana kutsogolo;

3) Pitirizani kupuma nthawi 5-8, sinthani mbali kuti muchite mbali inayo.

Langizo: Ngati mwendo suli wowongoka, pindani bondo, kapena gwirani bondo kapena mwana wa ng'ombe ndi manja awiri, mothandizidwa ndi zingwe.

6.Khalani kutsogolo ndikutambasula msana wanu

Ubwino: Kutambasula kumbuyo ndi miyendo, kumapangitsa kusinthasintha.

1) miyendo yolunjika, imatha kupatulidwa pang'ono;

2) Inhale, wongolani manja onse awiri, exhale, kuchokera m'chiuno olowa patsogolo flexor kutambasuka, akhoza kukanikiza pansi ndi manja onse, mokwanira kutambasula kumbuyo, kukulitsa chifuwa kutsogolo.

Malangizo ofunda: kumbuyo kwa ntchafu kapena m'chiuno kumbuyo kukangana kwa abwenzi, akhoza kugwada bondo pang'ono, yesetsani kusunga msana molunjika.

Pomaliza, ndikufuna ndikukumbutseni kuti zolimbitsa thupi zonse ziyenera kukhala zopumira bwino.Mukatha kuchita masewera olimbitsa thupi, ndi bwino kukhala mowongoka, kutseka maso ndi kupuma mwachibadwa kwa mphindi zosachepera 5 kuti thupi lanu libwererenso pang'onopang'ono.