Kotero, inu mukuti chiyani. Izi ndizosasinthika, osati kusintha ntchito yamba ya chinthu chatsopano ndi chosadziwika chifukwa chakuti tsiku lonse muyenera kukhala pamalo amodzi. Ndipo ndinu olakwitsa! Mosakayika, muofesi iliyonse mukhoza kuona chithunzi chowoneka bwino: antchito amakhala pansi pa tebulo, maso awo akuyang'anitsitsa pazeng'onong'ono, choyamba chimakakamizidwa kumutu. Koma kwa iwo amene akufuna kukhala athanzi atakhala pansi, pali njira yotuluka - maofesi olimbitsa thupi. Palibe magalimoto ndi mabomba osokoneza bongo!
Kodi thupi ndi liti?
Malo oyamba pa chitukuko cha "zolimbitsa thupi kuntchito" mapulogalamu ndi a Chijapani, ndipo Achimereka ndi Achiyanja amatsutsananso pankhaniyi. M'zaka zaposachedwa, chidwi chochulukirapo pa ofesi yothandizira chawonetsedwa m'dziko lathu. Kodi mungatani ngati mulibe mwayi wokhala ndi masewera apamwamba, komanso wokongola kwambiri mu ofesi?
Mosakayika, chikhalidwe chofunika kwambiri pa ofesi ndikuwoneka ndi ena. Inde, kulepheretsa maganizo ndi kusakayikira komwe anzanu akukumvetsetsani ndizovuta kwambiri pa njira yopita patsogolo. Koma iwo akhoza kugonjetsedwa. Kuwonjezera apo, pali njira zambiri zomwe zili zoyenera kwa aliyense ndipo sizikusowa zofuna zambiri.
Chosankha chimodzi: "Kupuma - usapume"
Kuchita kupuma kwapadera kudzakuthandizani kubwezera vivacity thupi ndi mzimu mu mphindi 15-20. Makamaka otchuka tsopano ndi machitidwe a kupuma ku China (chi-chun), omwe ali ndi mbiri zakale ndipo amatsimikiziridwa achire; kupuma kwa diaphragmatic, pogwiritsa ntchito njira ya yoga; komanso machitidwe opuma opuma, omwe ndi osakaniza a mitundu yosiyanasiyana, koma sachitapo kanthu. Phunzirani njira zingapo za kupuma ma gymnastics, kuzigwiritsa ntchito tsiku ndi tsiku, ndipo mudzawona momwe moyo wanu waofesi udzavutikira.
Njira yachiwiri: "Mbuye wanga"
Ngati muli ndi chipinda chimodzi, ndiye kuti muli ndi mwayi wambiri woti "muthawike magazi". Ngati mukufunabe "ochita masewera," ndipo nthawi yoyamba ndinapita ku masewera olimbitsa thupi ... kawirikawiri, kalekale, yesani njira yophunzitsira minofu. Imeneyi ndi njira yotsutsana ndi minofu popanda kuyenda. Mfundo yonse yowonongeka ndiyo kulimbikitsa osati chimangidwe chokha, komanso matope ndi mitsempha, ndikuwonjezera kupirira. Ngati mumadziwa bwino zomwe zimagwiritsidwa ntchito, zimakhala zosiyana bwanji ndi maulendo, ndipo mumayendera malo osungirako zolimbitsa thupi nthawi zambiri, koma nthawi zonse mukhoza kuyesa thupiflex - combo yophatikiza zogawani za yoga, pilates, Japan ndi China. Njira imeneyi ndi cholinga cholimbikitsa minofu ndi kuchepetsa kulemera kwa thupi. Pali zochitika zambiri za thupi, zoyenera kugwira ntchito mu "machitidwe" a ofesi.
Njira yokha itatu: khalani waulesi ndipo mwakhalenso waulesi
Kwa amayi omwe amakana kugwira ntchito iliyonse, palinso njira yobweretsera ntchito ndi mphamvu. Izi ndi mitundu yosiyanasiyana ya acupressure, yotchuka kwambiri ndi shiatsu ya ku Japan. Pogwira ntchito pamtundu uwu mtundu wotikita minofu si wocheperapo ndi maofesi omwe ali pamwambawa. Ndizodabwitsa kwambiri kuti, mwamsanga, mkati mwa mphindi zingapo, zidzatsitsimutsa nkhope ndikuwala maso. Pa nthawi yomwe mumafunika kuyang'ana mochedwa kwambiri usiku pambuyo pa ntchito yovuta ya tsiku, shiatsu sizingatheke.
Zosaoneka zojambulajambula
1. Pumirani mozama! Tengani mpweya, mukuyesera kupanga chifuwa ndi nthiti, koma mimba "inayambira." Gwiritsani mpweya wanu kwa masekondi 1-2, ndipo pendani pamphuno mwanu. Chitani nthawi 10.
Sula khosi lako! Dulani manja anu kumbuyo kwa mutu wanu, kwezani mutu wanu ndipo yang'anani mmwamba. Manja ndi khosi ziyenera kutsutsana. Bwerezani nthawi 10. Ntchitoyi idzakuthandizani kusintha kwa magazi kwanu m'khosi ndi kumtunda kwa msana.
3. Chotsani ziphuphu kwa kanthawi! Chotsani nsapatozo, khalani pampando, muike pansi pansi pamtunda wa masentimita 20 kuchokera pa mzake. Choyamba, kukoketsani chingwe, yesetsani kusunga zidendene pansi pazochita zanu. Chitani zochitika 20 nthawi. Ndiye ndi chimodzimodzi kwa zidendene. Sungani zidendene, ndi kukaniza zala zanu pansi. Bweretsani maulendo 20 ndi kuvala tsitsi la tsitsi.
4. Yang'anani maso! Kutaya manja wina ndi mzake kutentha, ndiye kusisita nkhope yanu ndi kuyenda mofulumira nthawi 20 mmwamba ndi pansi. Kuchita masewera olimbitsa thupi kumachepetsanso minofu ya maso ndikumapangitsa khungu.
5. Pezani kumbuyo kwanu kumbuyo! Gwirani chiuno ndi manja anu, ikani thupi lanu m'dera la lumbar vertebrae. Nadavi imodzimodzi ndi thumbs ziwiri pa minofu, kuchoka pa msana wa 1-2 masentimita. Pita pamwamba kumbali ya thoracic, ndiye pansi, pamene pang'ono ikupita patsogolo.
Zinsinsi za thupiflex, shiatsu kapena zozizira kupuma ziyenera kumvetsetsedwa ndi mphunzitsi. Koma mungathe kuchita masewero olimbitsa thupi popanda maphunziro apadera. Zochita ndizophweka, koma zothandiza.
Olga ZORINA
shpilka.ru