3 Ukuzivocavoca Ukulwa Nomzimba Wedeski-Umsebenzi

-Delile

• Phindela emuva
• Isithende Hlala
• Lunge Nweba
• Buyekeza kwe-

Ngaphandle kokuthi ubambe umsebenzi ku-ER, esitolo, noma kwenye indawo yokusebenza esheshayo onayo ngezinyawo zakho, maningi amathuba okuthi uhlale ethafeni lakho cishe yonke iminithi yosuku lomsebenzi. Yonga ikhefu lekhofi nezindlu zangasese, isinqe sakho sixhumana njalo nosihlalo wehhovisi, futhi ngemuva kwesikhathi sokuyeka isikhathi, kungenzeka ukuthi uzibeka kusofa bese uchitha ihora noma amabili uskrolela i-IG ngeNetflix idlala ngemuva.

Konke lokhu kuhlezi kungase kubonakale njenge-NBD, kodwa ucwaningo lubonisa isikhathi esiningi sokuhlala isikhathi esicishe siphindwe kabili ingozi yokuba nesifo sikashukela sohlobo lwe-2, nokuziphatha kokuhlala (cabanga: ukubukela i-TV, ukusebenzisa ikhompyutha, ukuhlala esikoleni, emsebenzini, noma uhambo lwakho lokuya emsebenzini) kuxhunyaniswa nengozi eyengeziwe yokufa, isifo senhliziyo, umdlavuza, nomfutho wegazi ophezulu. Futhi, ukusebenzisa sonke lesi sikhathi endaweni eyodwa kungakwenza uzizwe uqinile nge-AF.

"Ukubamba noma yisiphi isikhundla isikhathi eside kungagqoka emzimbeni wakho, ikakhulukazi uma uhleli," kusho u-Alycea Ungaro, umsunguli weReal Pilates. "Ukuhlala kubeka imisipha yakho endaweni emfushane, enenkontileka, futhi nohambo lwakho lokunyakaza luyancipha."

Uzodinga ukubhekana okungenani nehora lokuzivocavoca umzimba nsuku zonke ukuze ulwe nengozi eyengeziwe yokufa exhumene nokuhlala amahora ayisishiyagalombili ngosuku, ngokusho kocwaningo olushicilelweI-Lancet. Kepha ukwenza ukwelula kuka-Ungaro kwabasebenza edeskini - okubhekiswe ngqo emuva, emahlombe, esifubeni, emilenzeni nasezinyaweni - kungasiza ngokushesha ukumelana nobunzima nokunciphisa imisipha ekuhlaleni usuku lonke nsuku zonke. "Le nqubo ithatha yonke imizuzu emibili, futhi uma uhlanganisa lezi zinto eziya entweni ojwayele ukuyenza, kunethuba eliphakeme lokuthi izonamathela futhi yenze umehluko emzimbeni wakho," esho.

Ngeza ukunwetshwa kuka-Ungaro kwabasebenzi bedeski kuze kube sekupheleni kokupholisa kwakho okujwayelekile ukuze unikeze imisipha yakho i-TLC ebafanele. (Enye indlela yokuvimbela ubuhlungu nokuqina ngenkathi usebenza edeskini: Setha indawo yokusebenza ye-ergonomic.)

Phindela emuva

A. Qala ukuhlala ulule imilenze phambi komzimba. Beka izandla kumata ngemuva kwakho, izintende emuva neminwe ebheke emzimbeni.

B. Cindezela ama-hips phezulu, imilenze ibambe ndawonye. Gcina ikhanda phambili ubheke phansi maphakathi nemilenze. Phakamisa isifuba phezulu phezulu.

C. Bamba ukuphefumula okungu-5 noma imizuzwana eyi-10. Yehlisa izinkalo ngokulawula. Phinda izikhathi ezimbili ngaphezulu.

(BTW, lokhu kuhamba kuphinde kukusize ukuthi wakhe umongo oqine kakhulu.)

Isithende Hlala

A. Guqa kumata endaweni eqondile yokuma nemilenze ndawonye nezinyawo ngaphansi kwakho.

B. Tuck izinzwane ngaphansi, ukugoba ngokugcwele futhi welula amathe ezinyawo. Beka izandla emathangeni ukuze uthole ukusekelwa okungeziwe. Hlala ubambe isikhundla amasekhondi angama-30. Sebenza kuze kube yimizuzu emi-2, uqhubeke nokuphakamisa esifubeni bese ubeka isisindo esandayo kumabhola ezinyawo isikhathi eside osibambile.

Lunge Nweba

A. Guqa phansi bese uhamba unyawo olulodwa uye phambili ungene emgodini ojulile we-hip. Beka izandla emadolweni ukuze uzinze futhi ugcine umzimba ongaphezulu ume mpo.

B. Shift isisindo emuva, siphuma ekunwebeni bese ubuyela kuso. Bamba ukuphefumula okungu-5 noma imizuzwana eyi-10. Phinda izikhathi ezintathu kuye kwezi-5, bese ushintsha izinhlangothi.

(Zama lokhu kuhluka kwalokhu kunwebeka kubasebenzi bedeski ukuze benze ukushiswa okujabulisayo kuma-hamstrings akho.)

Buyekeza kwe-