Ngakho-ke, uthini. Lokhu -kungeke kwenzeke, hhayi ukushintsha umsebenzi ojwayelekile wento entsha futhi engaziwa ngenxa yokuthi usuku lonke kufanele uhlale endaweni eyodwa. Futhi awukho ngokuphelele! Ngokungangabazeki, kunoma yiliphi ihhovisi ungabona isithombe esinamandla: abasebenzi bahlezi ematafuleni bazingelekile, amehlo abo agxile ekuqapha, umshini wokuqala ucindezelwa endlebeni. Kodwa kulabo abafuna ukuhlala bephilile ngenkathi behlezi, kukhona indlela yokuphuma - ukuqina kwehhovisi. Awekho ama-bikes namadumbane adingekayo!
Kuyini ukufaneleka kwehhovisi?
Indawo yokuqala ekuthuthukiseni izinhlelo ze-"fitness for the office" yilabo baseJapane, futhi abaseMelika nabaseShayina nabo bahlekisana nalolu daba. Eminyakeni yamuva, inzalo enkulu ekushaja ihhovisi iye yaboniswa ezweni lethu. Indlela yokwenza esimweni, uma kungenakwenzeka ukuthi imithwalo yezemidlalo ephakeme kakhulu, futhi nokuba yindawo enhle kunazo zonke ehhovisi kungaba yinto efiselekayo?
Ngokungangabazeki, isimo esiyisisekelo kunazo zonke sokushaja ihhovisi ukubonakala kwawo kwabanye. Yebo, ukuvimbela kwengqondo nokungaqiniseki ukuthi ozakwabo bazokuqonda ukuthi yizithiyo ezinkulu kakhulu endleleni eya enhlalakahle ephelele! Kodwa zinganqotshwa. Ngaphezu kwalokho, kunezindlela eziningi ezifanele wonke umuntu futhi azidingi imizamo eyengeziwe.
Option eyodwa: "Pumpa - ungaphefumuli"
Ukuzivocavoca okukhethekile kuzokuvumela ukuba ubuyele ngokuphila komzimba nomoya emizuzwini engu-15-20. Okuthandwa kakhulu manje sekusetshenziselwa ukuphefumula kwaseChina (chi-chun), okunomlando oneminyaka eminyaka ubudala nomphumela wokwelapha oqinisekisiwe; ukuphefumulela ngokufiphaza, ngokusekelwe kwindlela yokwenza i-yoga; kanye nokuzivocavoca okuvamile, okuyinto ingxube yezitayela ezahlukene, kodwa ayilahlekelwa ukusebenza kwayo kulokhu. Funda amasu ambalwa kwanoma yikuphi ukuvivinya umzimba okuphefumulayo, uwasebenzise nsuku zonke, futhi uzobona ukuthi impilo yakho yehhovisi izokukhululeka kanjani.
Indlela yesibili: "Inkosikazi yami"
Uma unekamelo elihlukile, unezinto eziningi zokusakaza "igazi". Uma usengumuntu oyisifiso "se-athlete ehhovisi," futhi ekugcineni ngaya egymini ... ngokuvamile, esikhathini eside esidlule, zama inqubo yokuqeqeshwa kwemisipha ye-isometric. Kuyindlela yokwelapha kwemisipha ngaphandle kokuhamba kwawo. Iphuzu eliphelele lokushaja ukuqinisa hhayi nje uhlaka lwama-muscular, kodwa futhi izintambo nemigqa, futhi ukwandise ukukhuthazela. Uma wazi kahle ukuthi yiziphi izingqungquthela, i-tricebs ihluke kanjani kumabonakude, futhi uvakashela isikhungo sempilo yokuzivocavoca okungenani hhayi kaningi, kodwa njalo, ungazama ukuthola umzimbaflex - i-combo ehlanganisa i-yoga, i-pilates, i-gymnastics yaseJapan neyamaShayina. Le nqubo ihlose ukuqinisa imisipha nokunciphisa isisindo somzimba. Kunezivivinyo eziningi zomzimba, ezifanele ukusebenza ezimweni zehhovisi "ezinzima".
Inketho yesithathu: yiba nesilima futhi uphinde uvilapha
Kwabesifazane abaphika noma yikuphi ukuzikhandla ngokomzimba, kukhona futhi inqubo yokubuyisela umsebenzi namandla. Lezi zinhlobo ezahlukene ze-acupressure, edumile kunazo zonke yi-shiatsu yaseJapane. Ngokuphumelela komphumela emzimbeni lolu hlobo lokusilalisa aluphansi kunezinhlobo ezingenhla zokusebenza kwehhovisi. Kuyaphawuleka ngokukhethekile ukuthi, ngokushesha, kungakapheli imizuzwana embalwa, izovuselela ubuciko futhi ikhanyise amehlo. Esikhathini lapho udinga ukubukeka khona ebusuku kakhulu ngemuva komsebenzi wosuku olulukhuni, i-shiatsu imane ingenakulungiswa.
Ukuzivocavoca okungabonakali
1. Philisa ngokujulile! Thatha umoya, ngenkathi uzama ukwenza isifuba nezimbambo zikhona, kodwa isisu "siphumelele." Bamba umoya wakho ngemizuzwana engu-1-2, uphinde uthumele ngekhala lakho. Yenza izikhathi ezingu-10.
Khumula intamo yakho! Vula izingalo zakho ngemuva kwekhanda lakho, phakamisa ikhanda lakho uphinde ubheke phezulu. Amandla nentamo kufanele aphikisane. Phinda izikhathi ezingu-10. Lokhu kuzokuthuthukisa ukujikeleza kwegazi entanyeni nasezingxenyeni ezingaphezulu zomgogodla.
3. Susa ama-studs isikhashana! Susa izicathulo, uhlale esihlalweni, ubeke izinyawo phansi ude 20 cm komunye nomunye. Okokuqala, donsela phezulu, zama ukugcina izithende phansi ngesikhathi sokuvivinya umzimba. Yenza umsebenzi izikhathi ezingu-20. Khona-ke kuyafana nezithende. Donsa izithende, bese ucindezela iminwe yakho phansi. Phinda izikhathi ezingu-20 futhi ugqoke i-hairpin futhi!
Vala amehlo akho! Ukulahlekelwa kwezandla komunye nomunye ukufudumala, bese ugeza ubuso bakho ngokuhamba kancane kancane izikhathi ezingu-20 - phezulu nangaphezulu. Ukuzivocavoca kukhulula imisipha yamehlo futhi kuthuthukise ukukhanya .
5. Khumula emuva emuva okuphansi! Yamukela isikhumba ngezandla zakho, faka isithupha sakho endaweni ye-vertebrae lumbar. Nadavi kanyekanye nezinyawo ezimbili emisipha, ebuyela emuva emgodleni we-1-2 centimitha. Hambisa phezulu eduze nendawo ye-thoracic, bese phansi, ngenkathi uhamba kancane.
Izimfihlo ze-bodyflex, shiatsu noma ukuzivocavoca kufanele ziqondwe nomqeqeshi. Kodwa ungenza ukungabonakali kokuzivocavoca ngaphandle kokuqeqeshwa okukhethekile. Ukuzivocavoca kulula, kodwa kuyasebenza.
Olga ZORINA
shpilka.ru