Ofisi ea setulo ea yoga bakeng sa basebetsi ba ofisi

Mehleng ena basebetsi ba bangata ba ofisi ba boemong bo thata le bo thata ka lebaka la mosebetsi oa nako e telele oa deske, "molala, mahetla le bohloko ba morao" bo batla bo fetoha bothata bo tloaelehileng har'a bongata ba liofisi.Kajeno, re tla u bontša mokhoa oa ho sebelisa sesebelisoasetulo sa ofisiho etsa yoga, eo ka sebele e ka chesa mafura le ho fokotsa molala, mahetla le bohloko ba morao.

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1.Ho phahamisa letsoho

Melemo: E fokotsa tsitsipano ka morao le mahetleng.

1) Lula moeling oa setulo, u boloke pelvis bohareng, matsoho ka pel'a e mong le e mong a kopane;

2) Exhale, otlolla matsoho a hau pele, nakong e tlang ha u hema, otlolla matsoho a hau holimo, 'me u hatelle letheka ka thata;

3) Ka nako e ts'oanang, eketsa matsoho holimo ka ho hema ka 'ngoe.

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2. Matsoho a sefahleho sa khomo

Melemo: Fokotsa tsitsipano ea mahetla 'me u matlafatse matla a mantlha

1) Lula setulong, ho hema, otlolla letsoho la hao le letona holimo, exhale flexion ea setsoe, 'me u hatelle letsoho la hao le letona fatše pakeng tsa mahetla a mahetla;

2) Letsoho le letšehali ho tšoara letsoho le letona, matsoho ka bobeli ka mor'a e mong, tsoela pele ho phefumoloha ka makhetlo a 8-10;

3) Fetola mahlakoreng ho etsa lehlakore le leng.

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3.Ho Lula ka Nonyana Morena Pose

Melemo: Phomola manonyeletso a letsoho 'me u kokobetse tsitsipano.

1) leoto le letšehali le phahamisitsoe 'me le phuthetsoe ka serope se nepahetseng,' me leoto le letšehali le pota-potiloe namane e nepahetseng;

2) Ka ho tšoanang, le letšehali setsoe stacked ka setsoe le letona, 'me joale twine wrists, monoana o motona supa ho ntlheng ea nko, boloka pelvis le mahetleng a tšoanang;

3) Tšoara phefumoloho ka linako tse 8-10, fetola mahlakoreng 'me u etse ka lehlakoreng le leng.

Litlhahiso tse futhumetseng: Bakeng sa batho ba nang le bohloko ba mahetla le molala kapa ba fokolang mahetleng a bonolo, matsoho a bona a ka phuthoa, ha ho hlokahale hore ba tšele maoto, 'me leoto le ka holimo le ka supa fatše.

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4.Katoloso ea ka morao ea matsoho

Melemo: Fokotsa bohloko ba mahetla le mokokotlo, ntlafatsa ho feto-fetoha ha maemo.

1)Matsoho a ka morao a buckle e mong le e mong a otlolla, leka ho tsamaisa likhaba tse peli tsa mahetla bohareng;

2) Haeba u ikutloa hore matsoho a hao ha a na bolelele bo lekanang, o lokela ho leka ho atolosa lehlakore le batlang le le lekhutšoanyane ka mafolofolo, le bakoang haholo ke likhato tse fapaneng tsa ho bula mahetla;

3) Lula u phefumoloha ka makhetlo a 8-10.

Keletso e futhumetseng: haeba lehlakore le ka pele la lehetla le le thata, o ka beha letsoho la hau ka thoko letsohong la setulo bakeng sa ho atolosoa.

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5.Katoloso ea mokokotlo oa leoto le le leng

Melemo: Otlolla maoto le ho ntlafatsa ho tenyetseha ha maoto.

1) Koba lengole le letona, kopanya menoana ea matsoho ka bobeli le konopo bohareng ba leoto le letona;

2) Ka inhalation e latelang, leka ho otlolla leoto le letona, boloka sefuba, u otlolle ka morao, 'me u shebe ka pele;

3) Tsoela pele ho phefumoloha ka makhetlo a 5-8, fetola mahlakoreng ho etsa lehlakoreng le leng.

Tlhahiso: Haeba leoto le sa otloloha, khumama lengole, kapa tšoara leqaqailaneng kapa namane ka matsoho a mabeli, ka thuso ea marapo.

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6.Lula ka pele 'me u otlolle mokokotlo oa hau

Melemo: Ho otlolla mokokotlo le maoto le matsoho, ho ntlafatsa ho tenyetseha.

1) maoto a otlolohile, a ka arohana hanyenyane;

2) Inhale, otlolla matsoho ka bobeli, exhale, ho tloha ho lenonyeletso la hip ho ea pele flexor extension, e ka hatella fatše ka matsoho a mabeli, e otlolla ka ho feletseng ka morao, e atolosa sefuba se ka pele.

Litlhahiso tse futhumetseng: mokokotlo oa serope kapa thekeng morao tsitsipano ea metsoalle, e ka khumama lengole le lenyenyane, leka ho boloka mokokotlo o otlolohile.

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Qetellong, ke rata ho u hopotsa hore lithupelo tsohle li tlameha ho phefumoloha hantle.Ka mor'a boikoetliso, ho molemo hore u lule u otlolohile, u koale mahlo 'me u lule u phefumoloha ka tlhaho bonyane metsotso e 5 ho lumella' mele oa hao hore o fole butle.


Nako ea poso: Oct-09-2022