1 - Kushanda kugara paHofisi
Mukutanga kwema2000, kugadzika bhora kwakava nzvimbo yakakurumbira yemabasa kune imwe sachigaro. Vakanga vashandiswa senhumbi yekushanda-iyo nzira yekubatsira avo vane mabasa ehofisi vachiita basa rakawanda muzuva ravo panguva imwe chete vachipa chigadziro chekusarudza kushanda-kubasa. Uye apo vamwe vanhu vachiri kushandisa bhodhi dzakagadzikana pahofisi, kufarira kwavo kwakawira munzira. Dambudziko nderokuti hazvisi izvo zvakagadzikana kugara pabhora rakagadzikana kwenguva yakareba. Dzimwe nguva dzimwe nguva hazvibatsiri uye dzinogona kutotungamirira kune kukuvadza kusingakonzwiki- bhora rinogona kungoputika apo iwe ugere pasi.
Nhasi kuedza kwebasa rekushanda kunomirira zvakanyanya kumira madhikiriki, mapurisa emafiriki uye "kufamba misangano." Kurarama hupenyu hwakazara nekugara kwenguva yakareba inowanzozivikanwa inokonzerwa nekudisa, chirwere chemwoyo uye chirwere cheshuga, saka kuwana nzira dzokukurudzira mabasa ose ezuva chikamu chinokosha chekuchengetedza mararamiro akanaka.
Dambudziko rekumira madhikiki uye mapurisa emafasiro ndeyekuti vanotora (iwe unofanira kutanga uchinge uchinge waenda kwenguva refu), haisi nguva dzose yakagadzikana, uye haisi nguva dzose inobvumirwa. Vasingatauri, vanogona kutenga zviuru zvemadhora, vachizviisa kunze kwekusvika kwekambani dzakawanda nevamwe.
Imwe nzira inogona kuitika kune yakagadzika mabhora uye madhenari akamira ari kushanda kugara zvigaro, zvakadai sa Swopper, Buoy, uye Wobble Stool. Izvozvi zvigaro zvinosanganisira chinhu chekusava nekusimba, sezvitubu kana mabheji, izvo zvinoda hukuru hwekubatana kana iwe uchienzanisa pachigaro, uchiri kupa chigadziko chakasimba chinokubvumira kuti ugare pasi zvakanaka sezvaunoshanda.
Chimwe nechimwe chekushanda chigaro chinogara chakasiyana, nechinangwa chayo uye chekuita kune dzimwe shanduro dzinopa kumwe kugadzikana nekugadzirisa, zvichiita kuti zvive zvakakodzera kushandiswa kwezuva rose, asi vamwe vanokurudzira basa guru, asi vanowanzova vashoma kupfuura vose .
Pakati pebhodhi, zvisinei, dzakawanda zvezvigaro izvi zvinouya mushure mutsva, izvo zvinoita kuti zvive zvakakodzera kubasa-kushanda zvinoshandisa zvigaro senhare yekudzivirira kana bhenji. Iwe unoona, kugadzirwa kusingabatsiri kunoita kuti iwe uite maitiro 360-degrees kuzere nehesi yehofisi usina kunetseka pamusoro pechigaro cheshure kana maoko.
Tarisa izvi pa-kushanda maitiro anosanganisira Swopper-pamwe nekushanda sebhendi inobudirira, yakasimba, chitubu chisina kusimbiswa che Swopper uye chigaro chinogadziriswa, chigadziro chinogadzirisa chinoita kuti ive yakagadzikana uye inoshanda yakaenzana yekudzidzira-yekudzidzisa. Iwe unogona kuedza kudzidzira kumwechete nechose chinzvimbo chero chipi chehofisi, kunyange zvazvo chiri nyore kwazvo kuita nesachigaro chisingaverengeki, uye chinonyanya kubudirira nechigaro chinogara chigaro icho chinokurudzira humwe hutano hwekuita.
2 - Chigaro cheHhovisi Chete-Leg Leg Lunge
Simira makumbo mashomanana pamberi peSwitupi kana sachigaro wehofisi nemushure mako, uye isa kumusoro kwetsoka imwe pachigaro chechigaro. Bhudza bondo rako rakatarisa uye udzikise ruvara rwako zvakananga kusvikira mabvi ako apamberi ari pa-90-degree angle. Dhinda uchishandisa chitsitsinho chemberi uye dzokera kumire. Iva nechokwadi chekuti mabheji ako epamberi anofanana nemakumbo ako, asi kuti mabvi ako anoramba ari shure kwezvenwe zvako mukati mekushandisa. Ita zvinyorwa zve10 kusvikira ku15 kune rumwe rutivi usati washandura makumbo. Zvose zvizere zvitatu.
3 - Purezidhendi Pushup
Tanga pane imwe nzvimbo yekusimudza, maoko ako akazara zvakanyanya, uye zvanza zvako pachigaro cheSwopper kana sachigaro wehofisi kuitira kuti zvive pasi pemafudzi ako. Tora tsoka dzako kunze kusvikira muviri wako uumba mutsara wakarurama kubva pazvitsitsinho kusvika kumusoro. Wedzerai tsoka dzenyu kuti muve nheyo yakasimba yekutsigirwa. Paunenge wakagadzirira, benderera zvikwata zvako uye udzikise chifuva chako kuchigaro chechigaro, kuchengeta nheyo yako yakasimba. Apo zvigunha zvako zvinoumba chinonzi 90-degree angle, zvinyenyeredze zvakare kuti utange. Ita zvinodzokorora 10 kusvika ku15. Pedzisa zvikamu zviviri.
4 - Hofisi Chair Dip Dip
Gara pamucheto wakatarisana wehofisi yako sachigaro kana Swopper, tsoka dzako dzakasimwa pasi, hup-kure kure. Bata mberi kwechigaro, kungo rumwe rutivi rwechiuno chako. Dzvinyai mahudyu enyu kubva pachigaro sezvamunotsika pasi kuburikidza nemaoko enyu. Scoot zviuno zvako mberi zvishoma, saka zviri pamberi pe Swopper. Bend zvipfeko zvako, uzvichengetedze pedyo nemuviri wako, uye udzikise maruva ako kusvika pasi. Mira apo mabote ako akakotama ku 90-degrees uye uzvidzorere zvakare kuti utange. Ita zvidzidzo zvisere kusvika kune gumi. Pedzisa zvikamu zviviri.
5 - Office Chair Plank
Mune nzvimbo yakakwirira yemaoko, zvanza zvako zvakananga pasi pemapfudzi ako, tora muviri wako nenzira yakarurama kubva pamusoro kusvika kunezvigunwe. Unoda kubata nzvimbo yacho kwemaminitsi makumi matatu. Nechinetso chinowedzera, taurira rimwe ramafu uye kunze kune rimwechete-gorosi, kuruka zvishoma kune rumwe rutivi, kudzorera rutsoka rwako pasi, uye kudzokorora kune rumwe rutivi. Ramba uchichinja mutsara wemaminitsi makumi matatu nemakumi matanhatu. Zvose zvizere zvitatu zvakatarwa.
6 - Swopper Back Extension
Kudzorera kushandiswa kwemashure ndeimwe inonyanya kukosha ye Swopper nekuda kwechigaro chechigaro chechigaro uye kusagadzikana kwekugadzirisa-zvingava zvakaoma kuita shanho iyi pane imwe sachigaro yehofisi kana chigaro chinogara chagara chisina kupa padding.
Kuti uite shanduro yekudzokera shure , sendamira kune Swopper, dumbu rako rinogara pachigaro. Tora tsoka dzako dzakaperera shure kwako, uchiita nheyo yakasimba yekutsigirwa, mabhora etsoka dzako akabatana nechomukati. Simbisa nheyo yako uye simudza ruzivo rwako kusvikira iwe uumba mutsara wakarurama kubva pazvitsitsinho kusvika kumusoro- kana iwe unogona kunyatsosimudza marwadzo ako akapfuura 180-degrees, saka iwe shure kwako unenge uchitengesa zvishoma, ndizvo zvakanaka, kungoita kuti uve kushandisa yako uye kudzoka kuzoita chirevo chacho, panzvimbo yekushandisa chero chero rudzi rwekumhanya. Bata chigaro kwemaminitsi maviri uye shandura chikamu. Anoda kuita zvinyorwa zvishanu kusvika ku20. Zvose zvizere zvitatu.
7 - Kubasa-Kushanda Kushanda Mazano
Kune nzira dzakawanda dzekubatanidza maitiro aya mukuita basa rimwe chete kana kuti zvakatevedzana zvekushanda zvakaitwa zuva rese. Chimbofunga mazano anotevera:
- Rimwe chiito cheawa imwechete . Isai nguva yekuenda pane foni yako kamwe chete awa, uye kurongedza basa rimwe chete, kupedzisa seti uye reps zvakataurwa pamusoro apa.
- Dzungu mbiri shoma nezuva . Tora maminitsi gumi nemashanu pakati pemangwanani, uye wechipiri wemaminitsi gumi nemashanu masikati masikati masikati. Ita miviri miviri yezvimwe zvose zvishanu zvekudzoka shure-kuenda-kumashure pasina kuzorora. Muchiitiko ichi, haugoni kuita zvigadziriswa zvinorondedzerwa pamusoro (somuenzaniso, apo zvinokuratidza kuti unopedzisa maiti maviri emakisi); pane kudaro, iwe uchaita sarudzo imwechete yekudzokorora kwega yega yega muviri usati waenderera kune rimwe rinotevera. Kana iwe ukazadza zvikamu zviviri zvezviitiko zvose mumaminitsi gumi nemashanu, tora chikwata chakakomberedza hofisi yako kuti uwane zvishoma zvekuita mukati.
- Nguva yakareba yekudya kwemasikati . Ita zvose zvidzidzo sezvinotsanangurwa pamusoro apa (inogadzirisa nekudzokorora) kudzokera shure. Pakati pega yega yega, wedzera masekondi makumi matatu ekutambisa jacks kana kufamba mune imwe nzvimbo. Zorora imwe miniti pakati pekuita basa rimwe nerimwe. Mushure mekunge mazadza masero ose uye kudzokorora, fambisa zvikwiriso zvehofisi uye kukwira kumusoro uye pasi nekufamba kwemaminitsi gumi.
> Sources:
> Biswas A, Oh P, Faulkner G, Bajaj R, Silver M, Mitchell M, Alter D. "Sedentary Time uye Kubatana Kwaro Nengozi Yezvirwere Kuwedzerwa, Kufa uye Kurapa Muzvikuru muvanhu: Kuongorora kwakarongeka uye kuongorora meta." Anals of Internal Medicine. http://annals.org/aim/article/2091327/sedentary-time-its-association-risk-disease-incidence-mortality-hospitalization-adults. Jan 2015.