Against fatigue after home work.

 By Aruin, candidate for biological science.

By Salnikova.

Home work by physiologists is easy and hard work, that calorie loosing in limits from 1 till 8 kcal. But why we are true feeling fatigue after this?Use small experiment, pull ot hand to the front and keep her more longer, in 3-5 min your hand will tire, that her muscles staying in static tension, that blood circulation worsening.

That is all leading to shortening entering oxygen to tissues. Same is happening with lots of muscles in a doing home work.

 As we are bending in washing floors, cleaning furnitures, or washing dishes, cooking, or sewing, that loking,like small loadings, but you are feeling waist hurt and spine, heaviness in legs. These bad feeling you can to avoid or weak, if use these rules.Not waiting fatigue, give periodically rest for muscles,are staying which in most static tensions. That you need stop to work for a few min and to do simple exercises on the muscles relaxing, after you will feel fresh forces and optimism, and work , just and boring will do easier.

 You must to do against fatigue.

 Spine,waiat long staying bending half.

1.Straight, hands on the waist, legs are separated slightly, slowly incline as for the front, after back, spine straight, raised head up, look before itself, repeat are 6-8 times/picture 1/.

2. Circle moves with pelvis on in one, after in other side, repeat are 6-8 times/picture 2.

 Hands in small, same work as in pastry cooking, shredding vegetables.

1. Wave moves with relaxed hands to the front-back, repeat are 6-10 timespicture 3/.

2. Low hands for body along, relax theirs, shake with wrists for 8-10 sec/picture 4.

Legs from a long staying for cooking.

1.Sit on the chair, put heel slightly bended for leg is on the other chair and with hand shake relaxed calve muscle for 8-10 sec, same on other leg/picture 5/.

2. Wave moves by relaxed leg to the front-back, repeat 6-10 times by every leg /picture 6/.

 3.Sit a few min with slightly raised legs, putting theirs on chair or chair s sit/picture 7/.

Avoiding fatigue helping a constantly  transferring from one work activity is on other, everybody saw,that a doing interesting work and different, you are not sat and not remembered about a fatigue, that is explaing, in work taking part alternately different muscles groups and shortening for muscle  is following her shortening.Everyday we are doing big different actions, are lots of mobility acts,tham they are  different, that a more muscles entering in work, and better theirs blood supply , and we are more tired. Work at home, is an enough changing activities kinds,but we are not these always using,thus we are tired.

Situation is  one, let s check: we are selected rice, chopped vegetables , or long sewed sat, thus a time to relax, add training for eyes , as for static loaded muscles, enter in work are not activity muscles. And not fast to stay for cook, or to iron, here you can again receive static pose, thus better take broom and towel wetted are best projectiles  for physical warm-up .Cleaned floors, and cleaned home are energy charged, and result for such transferring. But if home not needing in cleaning, add shopping, play with childrens, useny work, that needing your activity.

 Physiologists are saw, that monotonous work is a home routine for home work, that affecting on our psychic, lowering attention, work capacity, and hatred to these things. And we are stressing, depressing, and hating thiseveryday life,as eating our forces and time. And on the real time , that psychologic tiredness is in our non ability absorb home work for family day routine. And what you are doing on the weekends?Taking lots of things as right away,trying doing are all work, to rest after, that add a hobby time. From a basin with laundried clothes, and to cooking pans, where cooking lunch, to the baby s clothes, which need to iron, after use broom, and after again kitchen. Day was gone, head goes by circle, and rest  is no time. But what about to try different?That first half day you are walked with family, but after they are hungry, that you are from your head will magic over new dish, if to cook his together. Thus kitchen work will turn in comfortable rest. Wash dishes, remove trash are separated on alls will not burden , but duty. But situations are different, and these possibles are not alternating for home work or select a time to do her. Or try to avoid fatigue witha few exercises,which are affecting as physical and psychical switching .Doing theirs as staying, not leaving an own working place.

1.Swing moves alternately with one or other leg, repeat 3-5 times. 

2. Rise on the toes or easy jumps , repeat are 6-8 times/picture 8/.

3. Half squats, corup is straight, repeat are 5-7 times/picture 9/.

4. Sharp jerks back by bending in elbows hands , repeat are 6-8 times/picture 10.

5. One hand is on the hip, other drawing ,like a big circle, beginning with moves by hands to the front, repeat are 3-5 times for every hand/picture 11.

6.Moves by hands, like in swimming by breastroke, repeat are 10-15 times/picture 12.

    Effect these exercises containing from muscles,which are working on dynamic regime for shortening -relaxing, reinforcing theirs blood circulation.

And two advises on the end: find an own rhytm in work, you will faster tire,if take for work very zeaously, tire and abundant slow temp, but just working with optimal for your speed, you will longer keep work capacity and energy.