I-Contractures, intamo kunye neentlungu zentlungu ziyimpawu eziqhelekileyo zalabo bathatha a Ukuma kakubi kwidesika.
Uhleli edesikeni yakho, imilenze yakho iwele, umqolo wakho awuxhaswa sisitulo, kwaye iingalo zakho zangaphambili ziyawa ngelixa uchwetheza kwikhibhodi yelaptop yakho. Yintoni engalunganga kulo mboniso.
Ngokombono wokuma, phantse yonke into. Nge umngcipheko ophezulu kakhulu wekhontrakthi, uxinzelelo kunye neentlungu zentamo kunye nomqolo ophantsi.
Xa sihleli edeskini, nokuba yiofisi okanye ekhaya ukuba sisebenza kunye nekhompyutheni, simele sikhumbule ukuhlonipha imithetho ethile ye-ergonomic. Ngaphandle koko, iingxaki eziphambili zinokuvela kwinqanaba lomlomo wesibeleko kunye neekhontrakthi kunye nobunzima bokuhambisa intamo, kwaye kwinqanaba le-lumbar. Xa indawo imile kukho umngcipheko woxinzelelo lwemisipha kuba kuhlala kukho imeko yokuncipha eyonyuka ukuba asiyilandeli imiqondiso ye-ergonomic.
PC okanye laptop? Ukubaluleka kwesikrini ngasemva
Impazamo yokuqala esiyenzayo sonke yindawo yekhompyuter. Khumbula oko rhoqo Kungcono ukusebenzisa iPC yedesktop kunelaptop. Ilaptop iyasinyanzela ukuba sisoloko sigcina iintloko zethu zijonge phambili ngelixa isikrini kufuneka sihlengahlengiswe ngokumalunga nokuphakama kwamehlo ethu.
Nceda zama ukusebenzisa izitshixo zangaphandle ukuze sikwazi lungisa ubude bekhompyuter kwaye uqiniseke ukuba uhlala uneengalo zakho ezihlala phezu kwedesika. Ngokungafaniyo nemisipha ye-trapezius kunye ne-deltoid, imisipha yentamo kufuneka isebenze kakhulu ukugcina iingalo ziqinile.
Kwakhona khumbula ukuhlala ubeke i isikrini phambi kwethu kwaye kungekhona kwicala, ukuphepha ukujikeleza kwentamo.
Ukwazi ukuhlala xa sisebenza kubalulekile ukuphepha iintlungu zemisipha
Ngokuphathelele isihlalo, kufuneka sisebenzise a isitulo se-ergonomic , ngeerokhethi ezintlanu (ii-spokes) kunye nomqolo ophezulu. Ubuncinci ukuya ngasemva, kwaye kungcono ukuba ifikelele entanyeni. Kwaye kufuneka kuhlale kunokwenzeka ukulungisa ubude kunye nokuthambeka.
Ukuphakama kulungelelaniswa ngokwenkxaso yeenyawo kwaye kufuneka kwakhona kukhunjulwe oko i-angle emva kwedolo akufanele ixhaswe ngokupheleleyo kwisihlalo seboron. Ukuba i-popliteal fossa (indawo esemva kwedolo) iyachithwa, sibeka umngcipheko wokuvuvukala kwemilenze.
Ukuthambekela okufanelekileyo kwesitulo kuya kuba I-110 degrees, andikhululeki ukubhala kwiPC okanye ukusebenza. Ngoko ke makhe sizame ukuyibeka kwi-90-95 degrees kwaye ukhumbule.
Ekugqibeleni, kubaluleke kakhulu ukusebenzisa inkxaso ye-lumbar. Ngokuqhelekileyo sifumana igutter kwisitulo esisetyenziselwa ukuxhasa i-backrest.
Indawo echanekileyo yomqolo ukuba sisebenzela ekhaya
Ukugcina ezi zilumkiso xa siseofisini kulula. Ngapha koko, kuyo yonke indawo yokusebenza kufuneka kubekho izitulo ze-ergonomic kunye neePC ezizinzileyo onokuthi uzilungelelanise ngokweemfuno zakho.
Xa sisebenzela ekhaya kuba nzima. Abantu abaninzi abasele beneengxaki ezincinci baye bababona besiba mandundu ukusukela oko baqala ukusebenza ekhaya. Ingxaki ephambili, ngaphandle kwamathandabuzo, inikwe iilaptops ezingasivumeli ukuba simise ukuphakama kwesikrini. Ke ingcebiso kukuthenga ikhibhodi yangaphandle ukuze ukwazi ukuphakamisa isikrini kancinci kwaye ungagcina iingalo zakho ziphumle kakuhle kwidesika yakho.
Emva koko kukho iiseshini. Kukho abo basebenza kwi-sofa, ukusuka ebhedini, kwisitulo sasekhitshini okanye kwi-armchair.
Ndicebisa ukuba uthenge ezinye izitulo ze-ad hoc, ngethamsanqa namhlanje kukho ezinye ezingabizi kakhulu. Kungenjalo, kuyacetyiswa ukuba ubeke umqamelo ngasemva kwakho.
Khumbula hlala ugcine iinyawo zombini emhlabeni kwaye ungaze uwele imilenze yakho, oku ngenxa yezizathu ezibini: ukuqinisekisa ukuba sothula bonke ubunzima kunye nokuphepha ukuba neengxaki zokujikeleza.
Imithambo yasemva enokukunceda
Ukukhusela umva kunye nentamo yakho, kuyacetyiswa ukuba wenze imithambo emincinci ukolula ngeeyure zokusebenza. Iintshukumo ezilula ezisinceda ukuba singahlali ixesha elide kwindawo engatshintshiyo.
Okokuqala, makhe sisete isibali-xesha. Iyure nganye kufuneka siphakame kwidesika, yenza iikopi zeefotokopi, yiya kwindlu yangasese, usele amanzi, ufumane izizathu zokuvuka kwaye ukwazi ukutshintsha ukuma kunye nokuthintela izivumelwano.
Ngexesha lotshintsho lwendawo sinokwenza imithambo emithathu eyahlukeneyo. Eyokuqala iluncedo ukuhamba kwentamo. Silungelelanisa amagxa, siphakamise ingalo yasekhohlo kwaye ngokuthe ngcembe sikhaphe intloko ukuya kwesokudla kwaye emva koko senze okuchaseneyo. Sinokubamba indawo malunga nemizuzwana engama-20 kumacala omabini.
Isenzo sesibini endaweni yoko sesomlomo wesibeleko. Sijikeleza amahlombe kuqala phambili kwaye emva koko sihambisa imisipha yomlomo wesibeleko ephezulu nangaphantsi. Masiyenze iyonke ka-20 amaxesha, i-10 kwicala ngalinye.
Kwimithambo yesithathu kufuneka sivuke. Masisondele eludongeni, sixhase amagxa ethu, intloko, umva nezithende zethu kwaye sizame ukuhlanganisa amagxa ethu. Lo msebenzi uluncedo yomeleza izihlunu ezizinzisa amagxa kunye nomva. Siphinda amaxesha ama-5.
Ulungele umsebenzi!