Ngoko, uthini. Oku kungenakwenzeka, kungekhona ukutshintsha umsebenzi oqhelekileyo wezinto ezintsha kunye ezingaziwa ngenxa yokuba yonke imihla kufuneka uhlale kwindawo enye. Kwaye uphosakele! Ngokuqinisekileyo, nakuphi na iofisi unokubona umfanekiso okhuphayo: abasebenzi bahlala etafileni bazingele, amehlo abo agxininiswe kweso sihlo, i-earpiece icinezelwa kwindlebe. Kodwa kulabo abafuna ukuhlala bephilile ngelixa behleli, kukho indlela yokuphuma-ifom ye-fitness. Akukho iibhasiki kunye nezidumbulu ezifunekayo!
Uphi umgangatho wempilo?
Indawo yokuqala ekuphuhliseni "ukufaneleka kweefisi" kwiprogram yaseJapan, kwaye amaMerika kunye neTshayina nabo banamathele kulo mbandela. Kwiminyaka yakutshanje, inzala enkulu ekuhlawuleni i-ofisi ibonisiwe kwilizwe lethu. Indlela yokwenza kwimeko, ukuba akukho nto yokufumana imithwalo yezemidlalo ephakamileyo, kwaye ukuba yinto enhle kakhulu eofisini kakhulu iya kuba yinqwenelekayo?
Ngokungathandabuzekiyo, imeko eyona nto ebalulekileyo yokuhlawulisa i-ofisi ingabonakali kwabanye. Ewe, ingqinamba yengqondo kunye nokungaqiniseki ukuba oogxa bakho baya kuqonda ukuba yimiqobo engundoqo kwiindlela zokuphila kakuhle! Kodwa banokutshatyalaliswa. Ukongezelela, kukho iindlela ezininzi ezifanele wonke umntu kwaye azidingi imizamo engakumbi.
Inye eyodwa: "phefumla - ungaphefumli"
Ukusebenzisa ukuphefumula okukhethekileyo kuya kukuvumela ukuba ubuyele emvacity yomzimba nomoya ngemizuzu eyi-15-20. Eyona nto ikhethiweyo ngoku i-Chinese-breathing exercises (chi-chun), eneembali ezindala kunye nefuthe lokuphulukisa; ukuphefumla, ngokusekelwe kwindlela yogaga; kunye nokusebenzisa ukuphefumula okuqhelekileyo, okuyimxube yeendlela ezahlukeneyo, kodwa alahlekelwa yimpumelelo yalo. Funda amacandelo ambalwa kwanoma yiyiphi imishini yokuphefumula, uyisebenzise yonke imihla, kwaye uya kubona ukuba impilo yakho yeofisi iya kukhululeka.
Inketho yesibini: "Inkosikazi yam"
Ukuba unamagumbi ahlukeneyo, ngoko unamava amaninzi 'okusabalalisa igazi'. Ukuba usenomnqweno we "ofisi yomqhubi," kwaye ekugqibeleni ndaya kwindawo yokuzivocavoca ... ngokubanzi, ixesha elidlulileyo, zama ubuchule bokuqeqeshwa kwemisipha ye-isometric. Yindlela yokuqhekeka kwezihlunu ngaphandle kokuhamba kwazo. Inqaku elipheleleyo lokutshatyalaza kukuqinisa kuphela isakhelo se-muscular, kodwa i-tendon kunye nemigqa, kunye nokwandisa ukunyamezela. Ukuba uyazi kakuhle ukuba zeziphi izidumbane, indlela ohlukileyo ngayo ihluke kwiindawo zokuhlala, kwaye u tyelela isikhungo sempilo ngokuthe rhoqo, kodwa rhoqo, ungazama ukuqonda i-bodyflex - i-combo edibanisa i-yoga, i-pilates, iJapan ne-Chinese gymnastics. Le nqubo ijoliswe ekuqiniseni imisipha kunye nokunciphisa ubunzima bomzimba. Kukho iindlela ezininzi zomzimba, ezifanelekileyo ekusebenzeni kwiimeko zeofisi "ezinzima".
Inketho yesithathu: hlala kwaye uphinde uvila
Kuyabasetyhini abaphika nayiphi na indlela yokusebenza, kukho ubuchule bokubuyisela umsebenzi kunye namandla. Ezi ziindidi ezahlukileyo ze-acupressure, ezona zidumileyo ziyi-shiatsu yaseJapan. Ekusebenzeni kwempembelelo emzimbeni lolu hlobo lokusilalisa alukho ngaphantsi kweentlobo ezingaphezulu apha ze-ofisi zokusebenza. Kuphawuleka ngokukodwa ukuba, ngokukhawuleza, ngaphakathi kwemizuzu embalwa, uya kuhlaziya umbala kwaye ukhanyise amehlo. Kwimeko apho kufuneka ukhangeleke kakhulu emva kobusuku emva komsebenzi wosuku olulukhuni, i-shiatsu ayinakwenzeka.
Ukungabonakali gymnastics
1. Phumla ngaphaya! Thatha umoya, ngelixa uzama ukwenza isifuba kunye nezimbambo zisendaweni, kodwa isisu "saqhamuka." Gcina ukuphefumula kwakho imizuzwana engu-1-2, uphume ngeempumlo zakho. Yenza amaxesha angama-10.
Khumula intamo yakho! Dlulisa iingalo zakho emva kwekhanda lakho, pha kamisa ikhanda uze ukhangele phezulu. Izandla nentamo kufuneka zichasane. Phinda kathathu. Lo msebenzi uya kuphucula ukujikeleza kwegazi yakho entanyeni nakwezingxenyeni eziphezulu zomgudu.
3. Susa iifowuni isikhashana! Susa izicathulo, uhlale esihlalweni, ubeke iinyawo emanzini kumgama wama-20 cm omnye komnye. Okokuqala, bhuqa i-sock up, zama ukugcina izithende ngaphantsi komsebenzi. Yenza ukusetyenziswa kwamaxesha angama-20. Emva koko kuyafana nezithende. Thabatha izithende, uze ucindezele iminwe yakho phantsi. Phinda uphindwe ngamaxesha angama-20 kwaye ugqoke i-hairpin kwakhona!
4. Vala amehlo akho! Ukulahlekelwa kwezandla komnye nomnye ukufudumala, uze uhlambe ubuso bakho ngokuhamba ngokukhawuleza amaxesha angama-20 - phezulu nangaphezulu. Ukuzivocavoca kuvuselela izihlunu zamehlo kwaye kuphuculwe ukukhanya .
5. Hlaziya umva wakho osezantsi! Yamukela inqanawa ngezandla zakho, faka isithupha sakho kwindawo ye-vertebrae ye-lumbar. I-Nadavi kanye kunye nezimbilini ezimbini kwiimisipha, zibuya emva komgca we-1-2 cm. Hambisa phezulu ukuya kwindawo ye-thoracic, uze uhla, ngelixa uguqa kancane.
Iimfihlelo ze-bodyflex, shiatsu okanye ukuphefumula kufuneka ziqondwe kunye nomqeqeshi. Kodwa ungenza ukungabonakali gymnastics ngaphandle koqeqesho olulodwa. Ukuzivocavoca kulula, kodwa kusebenza.
Olga ZORINA
shpilka.ru