Imithambo emi-3 yokuLwa iDesika-uMzimba woMsebenzi

Umxholo

• Reverse Plank
• Ukuhlala ngesithende
• Lunge ukolula
• Uphengululo lwe

Ngaphandle kokuba ufumene umsebenzi kwi-ER, ivenkile yokutya, okanye enye indawo esebenza ngokukhawuleza enawe ezinyaweni zakho, kunokwenzeka ukuba, uhleli kwi-tush yakho phantse yonke iminithi yosuku lomsebenzi. Gcina ikofu kunye nendawo yokuphumla kwigumbi lokulala, isinqe sakho sihlala siqhakamshelana nesihlalo seofisi, kunye namaxesha emva kokuyeka ixesha, unokuzibamba esofeni kwaye uchithe iyure okanye ezimbini uskrolela nge-IG ngeNetflix edlala ngasemva.

Konke oku kuhleli kunokubonakala ngathi yi-NBD, kodwa uphando lubonisa ukuba ixesha lokuhlala eligqithisileyo liphantse laphindeka kabini kumngcipheko wokuba nohlobo lwesibini lweswekile, kunye nokuziphatha okuhleli phantsi (cinga: ukubukela iTV, ukusebenzisa ikhompyuter, ukuhlala esikolweni, ukusebenza, okanye ukuhamba kwakho) inxulunyaniswa nomngcipheko wokufa, isifo sentliziyo, umhlaza kunye noxinzelelo lwegazi. Kwaye, ukuchitha lonke eli xesha kwindawo enye kunokukwenza uzive uqinile AF.

"Ukubamba nasiphi na isikhundla ixesha elide kunokunxiba emzimbeni wakho, ngakumbi ukuba uhleli," utshilo uAlycea Ungaro, umseki weReal Pilates. "Ukuhlala kubeka izihlunu zakho kwisithuba esifutshane, esinesivumelwano, kwaye uluhlu lwakho lokunyakaza luyancitshiswa."

Kuya kufuneka ujongane ubuncinci iyure yokwenza umthambo yonke imihla ukulwa umngcipheko wokufa okuhambelana nokuhlala iiyure ezisibhozo ngemini, ngokophando olupapashwe kwiILancet. Kodwa ukwenza ulwandiso lwe-Ungaro kubasebenzi bedesika- ejolise ngqo kumqolo, amagxa, isifuba, imilenze, kunye neenyawo- kunokunceda ngokukhawuleza ukumelana noxinzelelo kunye nokunciphisa izihlunu ekuhlaleni yonke imihla yonke imihla. "Le nkqubo ithatha yonke imizuzu emibini, kwaye ukuba udibanisa ezi zinto zihamba kwinto oqhele ukuyenza, kukho ithuba eliphezulu lokuba ibambelele kwaye yenze umahluko emzimbeni wakho," utsho.

Yongeza u-Ungaro wolule iitafile zabasebenzi kude kube sekupheleni kwesiqhelo sakho sokuzilolonga ukuze unike izihlunu zakho i-TLC ebafaneleyo. (Enye indlela yokuthintela iintlungu kunye nokuxinana ngelixa usebenza edesikeni: Misela indawo yokusebenza ye-ergonomic.)

Reverse Plank

A. Qala ukuhlala nemilenze yoluliwe phambi komzimba. Beka izandla emethini emva kwakho, iintende zesandla umva kunye neminwe ejonge emzimbeni.

B. Cinezela isinqe phezulu, ubambe imilenze kunye. Gcina intloko ijonge phambili ejonge ezantsi embindini wemilenze. Phakamisa isifuba phezulu kwaye phezulu.

C. Gcina imiphefumlo emi-5 okanye imizuzwana eli-10. Yehlisa isinqe ngolawulo. Phinda kabini amanye amaxesha.

(BTW, le ntshukumo ikwanceda ukuba wakhe undoqo owomeleleyo.)

Ukuhlala ngesithende

A. Guqa emethini kwindawo ethe nkqo yokuhlala nemilenze kunye neenyawo ngaphantsi kwakho.

B. Gubha iinzwane ngaphantsi, uzigobe ngokupheleleyo kwaye wolule iintende zeenyawo. Beka izandla emathangeni ngenkxaso eyongeziweyo. Hlala kwaye ubambe indawo ye-30 imizuzwana. Sebenza ukuya kuthi ga kwimizuzu emi-2, uqhubeke uphakamisa isifuba kwaye ubeke ubunzima obuninzi kwiibhola zeenyawo ixesha elide ubamba.

Lunge ukolula

A. Guqa phantsi kwaye unyathele unyawo olunye uye phambili kumngxunya wesinqe esinzulu. Beka izandla emadolweni ukuze uzinze kwaye ugcine umzimba ophezulu uthe tye.

B. Isisindo sobunzima bokubuyela umva, siphuma kulwandiso kwaye siphinde sibuyele kuwo. Bamba imiphefumlo emi-5 okanye imizuzwana eyi-10. Phinda u-3 ukuya ku-5 amaxesha, uze utshintshe amacala.

(Zama oku kwahluka kolu soluko kubasebenzi bedesika ukwenza ukuba uzive ulungile ngokutsha kwimisipha yakho.)

Uphengululo lwe