3 Motsa jiki don Yaƙar Tebur-Jikin Aiki

Wadatacce

• Karkace Plank
• Gaban diddige
• Lunge Mikewa
• Bita don

Sai dai idan kun murƙushe aiki a cikin ER, kantin kayan miya, ko wani yanayin aiki mai sauri wanda ke kan ku a ƙafafunku, akwai yuwuwar, kuna zaune akan tush ɗin ku kusan kowane minti na ranar aiki. Ajiye don kofi da hutawa na bayan gida, butt ɗinku yana cikin hulɗa tare da kujerar ofis, kuma mintuna bayan barin lokacin, wataƙila ku hau kan kujera ku ciyar da sa'a ɗaya ko biyu ta hanyar IG tare da Netflix suna wasa a bango.

Duk wannan zama yana iya zama kamar NBD, amma bincike ya nuna yawan zama na kusan kusan ninki biyu na haɗarin kamuwa da nau'in ciwon sukari na 2, da halayen zama (tunani: kallon TV, amfani da kwamfuta, zama a makaranta, aiki, ko a kan tafiya). yana da alaƙa da haɗarin mutuwa, cututtukan zuciya, ciwon daji, da hauhawar jini. Bugu da ƙari, ciyar da duk wannan lokacin a wuri ɗaya na iya sa ku ji daɗi AF.

"Riƙe kowane matsayi na dogon lokaci na iya sawa a jikin ku, musamman idan kuna zaune," in ji Alycea Ungaro, wanda ya kafa Real Pilates. "Zama yana sanya tsokar ku a takaice, kwangila, kuma yawan motsin ku ya ragu."

Za ku buƙaci magance aƙalla sa'a ɗaya na motsa jiki na yau da kullun don yaƙar haɗarin mutuwa mai alaƙa da zama awa takwas a rana, a cewar binciken da aka buga a cikinLancet. Amma yin shimfidar shimfidar Ungaro ga ma'aikatan teburi - waɗanda musamman ke hari da baya, kafadu, kirji, kafafu, da ƙafa - na iya taimakawa cikin sauri don magance iri da gajartar tsokoki daga zama duk rana kowace rana. "Wannan aikin na yau da kullun yana ɗaukar dukkan mintuna biyu, kuma idan kun haɗa waɗannan motsi zuwa wani abu da kuka saba yi, akwai babban damar da zai manne ya kuma kawo canji a jikinku," in ji ta.

Ƙara shimfidar Ungaro don ma'aikatan tebur zuwa ƙarshen sanyin motsa jiki na yau da kullun don ba tsokoki TLC ɗin da suka cancanci. (Wata hanyar da za ta hana jin zafi da matsi yayin aiki a kan tebur: Kafa wurin aikin ergonomic.)

Karkace Plank

A. Fara zama tare da shimfida kafafu a gaban jiki. Sanya hannayenku akan tabarma a bayanku, dabino baya da yatsunsu suna fuskantar jiki.

B. Latsa kwatangwalo sama sama, riƙe kafafu tare. Ci gaba da kai gaba yana kallon daidai tsakiyar kafafu. Dago kirji sama sama da sama.

C. Riƙe numfashi 5 ko daƙiƙa 10. Rage kwatangwalo tare da sarrafawa. Maimaita sau biyu.

(BTW, wannan yunƙurin shima yana taimaka muku gina ginshiƙi mai ƙarfi.)

Gaban diddige

A. Durƙusa kan tabarma a madaidaiciyar wurin zama tare da kafafu a haɗe da ƙafafunka a ƙarƙashin ku.

B. Ƙunƙarar yatsun kafa a ƙasa, lanƙwasa su cikakke kuma shimfiɗa tafin ƙafafun. Sanya hannaye akan cinyoyinsu don ƙarin tallafi. Zauna ka riƙe matsayi na daƙiƙa 30. Yi aiki har zuwa mintuna 2, ci gaba da ɗagawa a cikin kirji kuma ƙara ƙarin nauyi a cikin ƙwallon ƙafa idan kuka riƙe.

Lunge Mikewa

A. Durƙusa ƙasa kuma taka ƙafa ɗaya gaba zuwa cikin zurfin lungu. Sanya hannayenku akan gwiwowinku don kwanciyar hankali kuma ku riƙe jikin babba a tsaye.

B. Canja nauyi baya, yana fitowa daga cikin shimfida sannan ku dawo cikinsa. Riƙe numfashi 5 ko daƙiƙa 10. Maimaita sau 3 zuwa 5, sannan canza bangarorin.

(Gwada waɗannan bambance-bambancen wannan shimfiɗa don ma'aikatan tebur don ƙirƙirar ƙonawa mai daɗi a cikin hamstrings.)

Bita don