Zolimbitsa thupi 7 zofunika kuchita pampando waofesi yanu

Kuthera maola ambiri pamaso pa kompyuta yanu sikoyenera kwambiri.Ichi ndichifukwa chake tikukuwonetsani zolimbitsa thupi zosavuta kuti thupi lanu likhale lotakasuka mukakhala paofesi.

Mumathera pafupifupi theka la nthawi yanu muofesi, ndiye kuti, kukhala pansi osasuntha… pokhapokha mutasiya kumwa khofi kapena kutenga makope.Zoonadi, izi zimakhudza thanzi lanu, ndipo m'kupita kwanthawi zingakhale ndi zotsatira zoipa monga kulemera kwakukulu kapena kupweteka kwa minofu.Koma ndani akunena kuti ofesiyo si malo abwino oti mukhale oyenera?

Chowonadi ndi chakuti simukusowa nthawi yochuluka kapena malo ambiri kuti muwotche zopatsa mphamvu.Pali machitidwe afupiafupi komanso osavuta ochita masewera olimbitsa thupi omwe, osaphatikiza ma juggling ambiri, adzakuthandizani kuti mukhalebe olemera.

Chifukwa chiyani pano tikubweretserani masewera 7 oyambira omwe mungathe kuchita kuofesi kapena kunyumba ngati mutakhala nthawi yayitali

1- Kutambasula kwa Hip flexor

Hip flexors imatilola kubweretsa mawondo athu pamwamba ndi chiuno chathu ndi miyendo molunjika pamene tikuthamanga.Ngati tikhala nthawi yambiri ya tsikulo, ma flexor amamangika, kutikakamiza kubisa misana yathu ndikupangitsa kupweteka.

Imani ndi nsana wanu pampando, kusiya mtunda wa pafupifupi 60 cm.Pumulani phazi lanu lakumanja m'mphepete mwa mpando.Phimbani mawondo onse mpaka bondo lakumanja litatsala pang'ono kukhudza pansi.Mudzamva bwino m'chiuno flexor minofu kutambasula.Gwirani izi kwa mphindi 1 mpaka 2.Bwerezani zolimbitsa thupi ndi mwendo wina.

Zosavuta: Ngati izi zikukuchulutsani, yesani kuchita zomwezo, koma phazi lanu lili pansi m'malo mokhala pampando.

2.Kutambasula kwa chiuno (kukhala)

Kuzungulira kwamkati ndi kunja kwa chiuno kumachitika.Ngati sizili choncho, thupi liyenera kuchita kuzungulira uku ndi mawondo kapena ndi msana, zomwe pamapeto pake zidzayambitsa kupweteka.

Kukhala pampando, ikani mwendo wanu wakumanja pa bondo lanu lakumanzere.Yesetsani kuti mwendo wanu wakumanja ukhale wofanana momwe mungathere pansi.Tsatirani kutsogolo mpaka mutamva mbali yakunja ya chiuno chotambasula.Gwirani izi kwa mphindi 1 mpaka 2.Sinthani miyendo ndikubwereza zolimbitsa thupi.

3.Kuwonjezera pachifuwa

Masana, timakonda kuthamangira kutsogolo, kukakamiza pachifuwa ndikupangitsa kuti minofu yomwe imakhudzidwa ndi mpweya ichuluke.Kuti mapapu akule momwe angathere pamene akuthamanga, ndibwino kuti tigwiritse ntchito mphamvu zathu zowonjezera thoracic.

Khalani pampando ndikuyika manja anu kumbuyo kwa mutu wanu kuthandizira khosi lanu.Inhale, kenaka mutulutseni pamene mukutsamira chammbuyo, kulola msana wanu kupita kumbuyo kwa mpando, ndikuyang'ana pamwamba padenga.Pang'onopang'ono bwererani kumalo oyambira.Chitani kubwereza 15 mpaka 20.

4. Kukweza ng'ombe

Ana a ng'ombe ndi gawo lofunika kwambiri la thupi lanu, koma nthawi zambiri sitimagwira ntchito moyenera.Kukweza ana a ng'ombe ndi kuwerama mawondo kumapangitsa kuti minofu yanu ya chidendene ikhale yovuta.

Imirirani ndikuyika kulemera kwa thupi lanu pa mwendo wanu wakumanja.Tengani chidendene cha phazi lanu lakumanzere pansi ndikuyika nsonga zanu patebulo kuti muchepetse.Kenako, gwiritsani ntchito zala zanu kuti muzikankhira mmwamba ndiyeno muchepetse pang'onopang'ono mpaka pomwe munayambira.Chitani kubwereza 15 mpaka 20 ndikusintha miyendo.Chitani 3 seti.

Zovuta kwambiri: Pindani bondo la mwendo womwe mwayimilira pafupifupi madigiri 20-30.Tsopano bweretsani ana a ng'ombe anu mmwamba.

5. Chibugariya Squat

Imeneyi ndi njira yabwino yolimbikitsira quadriceps ndi chiuno pamene mukugwira ntchito ya mwendo umodzi.

Imani mowongoka, kusiya mpando pafupifupi 60 cm kumbuyo kwanu.Pumulani pamwamba pa phazi lanu lakumanja pampando, phazi lanu lakumanzere likhale pansi ndipo zala zanu zikuyang'ana kutsogolo.Gwirani bondo lanu lakumanja pansi, ndikulola bondo lanu lakumanzere kuti litsike mpaka litatsala pang'ono kukhudza pansi.Kanikizani pansi ndi chidendene chanu chakumanja mpaka mutabwerera pomwe mudayambira.Chitani kubwereza 15 mpaka 20 ndikusinthirani miyendo.Chitani 3 seti.

6. Zochita zolimbitsa thupi

Kulimbitsa thupi kumeneku kumagwira ntchito pa mwendo umodzi womwe umafunika pothamanga.

Imirirani ndi kuika kulemera kwanu pa mwendo wanu wakumanzere, ndi chiuno chanu ndi bondo zopindika pang'ono.Sungani mwendo wanu wakumanzere pamalo awa, pindani bondo lanu lakumanja ndikuyika zala zanu pansi.Kenaka, sunthani phazi lakumanja kunja ndikubwerera kumalo oyambira.Kenaka, bweretsani phazi lakumanja ndikubwerera kumalo oyambira.Chitani kubwereza 20 ndikusinthirani miyendo.Chitani 3 seti.

7.Limbitsani manja anu

Kulimbitsa manja anuzimathekanso popanda kupita ku masewera olimbitsa thupi komanso kuchokera kumpando komwe mumagwira ntchito tsiku lililonse.Tikuuzani momwe.Ngati mukufuna kulimbikitsa ma triceps anu, chinthu choyamba muyenera kuchita ndikutsamira mpando ku khoma kuti ukhazikike.Kenaka tsitsani manja anu pa izo ndi kutambasula miyendo yanu kutali momwe mungathere.Tsopano pitani mmwamba ndi pansi maulendo 15.

Palinso njira yosinthira manja, mapewa ndi pecs mothandizidwa ndi mipando yaofesi.Mukakhala pansi, gwirani manja a mpando ndi manja anu ndikukweza miyendo yanu.Kenako yesani kukweza thupi lanu mpaka matako anu asakhudzenso mpando.Izi ziyenera kuchitidwa kwa masekondi osachepera 10.

Tsopano palibe chowiringula kuti musakhale mu mawonekedwe… Ngakhale ndinu munthu wotanganidwa.