Aikin waya babbar dama ce ta haɓaka ayyuka da yawa da ga mutane da yawa dama don daidaita rayuwar iyali da rayuwar aiki. Koyaya, kodayake sadarwa ta wayar tarho tana da fa'idodi da yawa, canje -canje na zahiri, na tunani da na zamantakewa sun canza rayuwar mutane da yawa. Babu sauran damar yin taɗi a hutu kofi, ko yin sharhi a ƙarshen mako tare da abokan aiki.
Yanzu babu jinsi don zuwa aiki akan lokaci kuma salon zama yana kasancewa fiye da kowane lokaci. Duk waɗannan dalilan sun fi isa don nemo hanyoyin da za a cire haɗin sadarwa. Kuma wace hanya ce mafi kyau don 'yantar da hankalin ku da aiki jikin ku fiye da kyakkyawan zaman horo. Idan kuna buƙatar taimako don motsa jiki da cire haɗin aikin waya, lura da waɗannan nasihun.
Horarwa don cire haɗin aikin waya
Aikin waya Ba yana nufin kasancewa a cikin awanni 24 a rana ba, wannan shine farkon abin da dole ne ku daidaita da watsawa ga duk wanda ya cancanta. Lafiyar jikin ku da ta hankalin ku zai buƙace ku wasu hutu don sadarwa ba zai haifar da mummunan sakamako ba. Don haka, ku lura sosai da hutu da yakamata ku yi don cire haɗin sadarwa da yadda zaku iya inganta horon ku cikin yini.
Miƙewa a tasha na gani
Rigakafin haɗarin sana'a ya ce kowane ma'aikaci yana da 'yancin yin hakan Hutun minti 5 na kowane awa yayi aiki. Wannan a yanayin mutanen da ke aiki a gaban kwamfuta ko a teburin ofis. Tasha na gani ya zama dole don 'yantar da idanunku daga allon kuma don shimfiɗa duk tsokar jikin ku da kyau. Kuma wannan shine inda kuke da lokacin horo na farko.
A kowane tasha na gani Yi amfani da damar yin wasu wuyan wuyan da baya. Da farko motsa kanku zuwa tarnaƙi, zuwa kafadu, maimaita sau 5 ga kowane gefe. Sa'an nan, karkatar da kai zuwa gefe ɗaya kuma da kishiyar hannun danna dan kadan a kai na kusan dakika 10. Maimaita shimfidawa a gefe guda.
Zauna a kujerar aikin ku kuma tanƙwara baya a gaba, kawo kai ƙasa da taɓa kujera da hannu. Riƙe matsayi na daƙiƙa 30 kuma maimaita aikin sau 3-4.
Aiki ciki da glutes
Yanzu yi amfani da ɗaya daga cikin dogon hutu don yin aikin ciki da gindi, waɗanda aikin telefon ya fi shafa. A shimfiɗa tabarma a ƙasa a yi zaman zama kamar haka. Mikewa yayi a kasa tare da kafafu a dunkule suna ɗaga ba tare da motsa akwati da ƙasa ba tare da taɓa ƙasa ba. Yi saiti uku tare da reps 10 kowannensu, yana ba da izinin hutawa 10 tsakanin kowane.
Tsarin katako na ciki shine motsa jiki mafi sauri kuma mafi inganci wanda zaku iya aiki da ƙarfafa jikin ku. A kan tabarma, ƙarfe na minti 1. Ka huta na wani minti kuma maimaita aikin. Idan ba ku da kyau, fara na secondsan daƙiƙa kaɗan kuma ku gina kamar yadda jikinka ya yarda.
Wasu ƙananan tasirin cardio
Bayan yin aiki, ɗauki 'yan mintuna kaɗan don yin wasu ƙananan tasirin cardio. Kuna iya amfani da abubuwa kamar keken motsa jiki, stepper ko igiyar tsalle. Kodayake idan ba ku da waɗannan kayan za ku iya yin wani abu mai sauqi, jog a kan shafin don mafi ƙarancin mintuna 15-20. Kuna iya musanya tsalle zuwa ɓangarorin biyu kuma kuyi motsi na hannu don haɓaka aikinku.
Tafi yawo da yin motsa jiki don cire haɗin sadarwa
Babu mafi kyawun tsarin horo don cire haɗin sadarwa fiye da yin yawo kowace rana, ko kafin ko bayan aiki. Numfashin iska mai iska, ƙetare hanyoyi tare da wasu mutane da jin daɗin horo na waje shine mafi kyawun dalili.
Telecommuting yana da fa'ida, jin daɗi kuma wani abu ne da mutane da yawa ke so tsawon shekaru, amma ba tare da rashi ba. A matakin jiki, ya zama dole a yi wasu motsa jiki don kar a lura da waɗannan sakamakon. Aiwatar da wannan horo na yau da kullun don cire haɗin sadarwa da neman lokaci don barin gidan, jikin ku da tunanin ku zasu gode muku.