Aikin Waje da Lafiyarka: Abin da Zama Yake Yi da Abin da Yake Gyara

Idan kana aiki a tebur, wataƙila kana yin awoyi takwas zuwa goma a rana, ban da sa'a ɗaya a mota da kuma awa biyu a gaban allon a gida. Matsalar ba kawai rashin jin dadi shi ne jikinka yana riƙe da matsayi ɗaya na tsawon sa'o'i kuma ba ya ƙone kusan kome. Ga abin da ke faruwa da gaske da kuma abin da za a yi game da shi ba tare da sayen abu ɗaya ba.

Abin da dogon zaune ke yi maka

Idan ka zauna fiye da minti 30 zuwa 60 ba tare da motsi ba, abubuwa uku masu aunawa suna faruwa:

• Tsarin abinci yana raguwa. Ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙ
• Matsawa a kan diski na lumbar ya tashi. Zama a ƙasa yana sa baya ya fi na tsaye wahala wannan shi ne ciwon da ake ji a rana.
• Ƙarƙashin ƙwayoyin hip da ƙwayoyin kirji saboda suna zaune a kusan digiri 90 na tsawon sa'o'i, yayin da gindi da tsakiyar baya suna kashewa a duk lokacin.

Akwai abu daya da ya cancanci a ambaci: za ka iya zama mai aiki amma mai zaman kansaKa yi tunani . Sa'a guda a dakin motsa jiki da karfe 6 na yamma. ba ya soke sa'o'i 10 na shiru. Su matsaloli ne guda biyu kuma duka suna bukatar gyara.

Dokar karya bangaren da ya fi muhimmanci

Mafi kyawun sakamako na ƙoƙari ya zo ne daga karyawa daga zama, ba daga wani dogon motsa jikiKa yi tunani . A aikace:

1. Ka tashi tsaye domin 2 zuwa 3 minti kowane minti 30Ka yi tunani . Idan hakan zai hana ka mai da hankali, ka riƙa yin hakan na minti biyar a kowane minti 50 zuwa 60.
2. Ka yi wani abu a cikin wadannan minti, ba kawai tsaya: Matakai 30 zuwa 40, 10 na jiki, 10 na kwantar da hanci, 5 na jinkirin kwatangwalo.
3. Ka ajiye ruwa a cikin gilashin 300 ml maimakon kwalban lita 1.5. Yana tilasta ka ka tashi sau 5 ko 6 a rana.

Hutu takwas yana nufin minti 24 na motsi da ba ka taɓa yi ba a dā, kuma ba ka taɓa rasa aiki ba.

Tebur ɗinka, a cikin lambobi

• Mai saka idanu: saman allon a matakin ido ko 5 zuwa 10 cm a ƙasa, a nesa daga 50 zuwa 70 cm kusan tsawon hannu.
• Ƙafafun hannu: 90 zuwa 100 digiri, forearms layi daya zuwa bene, kafadu saukar.
• Shugaban kasa: kwatangwalo 2 zuwa 3 cm sama da gwiwoyi, da kuma tazara ta yatsunsu 2 zuwa 3 tsakanin gefen wurin zama da bayan gwiwarka.
• Ƙafafun kafa: a ƙasa; idan ba su isa ba, sanya akwati 5 zuwa 10 cm a ƙarƙashin su.
• Idanu: Dokar 20-20-20 kowane minti 20, duba wani abu da ke da nisan mita 6 na dakika 20.

Matsayin tsaye ba magani ba ne. Tsayawa na tsawon sa'o'i 8 yana haifar da matsalolin jijiya da ƙafa. Manufar tana canzawa: Ka tsaya na minti 20 zuwa 30, sai ka zauna na minti 30 zuwa 40, ƙare a kusa da rabi da rabi.

Horar da ke sa a daidaita

Sau biyu zuwa uku a mako, minti 35 zuwa 45. Ka mai da hankali kan sarkar baya da tsakiyar baya, domin wannan shi ne abin da zama ya fi watsi da shi.

• Ƙungiyar ta Romaniya Saitin 3 daga 8 zuwa 10
• Ƙungiyar (barbell, igiya ko band) 3 x 10 zuwa 12
• Ƙungiyar Bulgarian ta raba ko ta rushe 3 x 8 a kowace kafa
• Fuskar fuska ko band-pull-apart 3 x 15
• Ƙungiyar 3 x 30 zuwa 45 seconds da kuma kwari da ya mutu 3 x 8 a kowane gefe
• Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar 2 x 45 seconds a kowane gefe, da kuma karin 10 na kirji a kan kujera

Ci gaban yana da sauƙi: Da zarar ka kai saman jerin maimaitawa a cikin dukkanin jerin uku tare da tsari mai tsabta, ƙara 2.5 zuwa 5 kg a cikin zaman na gaba.

Matakai, motsa jiki da abinci

Ƙaddamar da Matakai 7,000 zuwa 8,000 a ranaKa yi tunani . Kasa da 5,000 ya riga ya zama rana mai yawan zama. Idan kana kan 3,000 yanzu, kada ka yi tsalle zuwa 10,000 ka ƙara 1,000 a mako.

Kuma a saman wannan, Minti 150 na motsa jiki na jiki a mako: da kuma biyar na minti 30 ko uku na minti 50. Yin tafiya na minti 10 zuwa 15 bayan cin abinci zai rage yawan glucose da ke cikin jiki bayan cin abinci kuma hakan zai sa ka daina shan giya.

Game da abinci: Aiki a teburin yana ƙone ƙananan adadin kuzari fiye da aikin jiki, kuma abincinku bai san hakan ba.

• Protein a cikin 1.6 zuwa 2.0 g da kilogram na nauyin jiki don 80 kg wanda shine 130 zuwa 160 g kowace rana.
• Abincin safe da akalla 30 g na furotin Yana riƙe ka zuwa abincin rana kuma yana yanke makiyaya.
• Ruwa a 30 zuwa 35 ml da kilogram, don haka game da 2.4 zuwa 2.8 lita a 80 kg.
• Kofi har zuwa 400 mg na maganin kafeyin a rana (kimanin 3 zuwa 4 espresso), amma babu abin da ya wuce karfe 2 na rana. idan baccinka ya sha wahala.
• Wani musayar da ka ji nan da nan: maimakon 100 g na biscuits (kimanin 470 kcal), suna da 150 g na yogurt tare da 20 g na walnuts (kimanin 250 kcal da 12 g na furotin).

Idan ka canza abu daya kawai, kada ka sayi sabon kujera saita ƙararrawa na minti 30.

Lokacin da za ka je wurin likita

Yawancin ciwon da ke tattare da aiki a teburin aiki yana sauka cikin makonni 2 zuwa 4 idan ka ƙara hutu da kuma horo. Ka je wurin likita idan kana da:

• ciwo mai zafi a kafafun kafafu a ƙasa da gwiwa, tare da ƙuƙwalwa ko rauni a ƙafa;
• jin zafi a hannu da ke farkawa da dare, ko abubuwa suna zamewa daga hannunka;
• ciwon baya ko wuyansa mai tsawo fiye da makonni 4 zuwa 6 duk da canje-canjen;
• ciwon kai na yau da kullum, maƙarƙashiya, ko maimaita karatun sama da 140/90.

A ranar nan, da gaggawa.: da kuma rashin kulawar fitsari ko hanji tare da numbness a kusa da saddle yankin; ko kumburi a kafa ɗaya tare da ciwon ƙugu, zafi da ja wanda zai iya zama clot, musamman bayan dogon jirgin ko tuki.

Gajerun bayanai

• Tsaya na minti 2 zuwa 3 kowane minti 30 wannan yana nufin minti 24 na motsi a rana kuma babban canji.
• Allon a matakin idanu 50 zuwa 70 cm nesa, gwiwoyi a digiri 90, ƙafafun kafa; yi amfani da teburin tsaye rabin da rabi.
• Ƙarfi sau 2 zuwa 3 a mako: deadlift, jere, tsalle, allon 3 sets na 8 zuwa 15.
• Matakai 7,000 zuwa 8,000 da minti 150 na motsa jiki na mako-mako, da kuma tafiya na minti 10 bayan abinci.
• Ciwon kafa, jin zafi a hannu da daddare ko bayyanar cututtuka bayan makonni 6 na nufin likita; matsalolin mafitsara ko kumburi mai zafi na ƙugu yana nufin yau.