Abacwaningi bathi Kufanele Ube Nengqondo Yezinzuzo Zokuhlala Ehlelweni Ebusweni
Ungasebenzisa ibhola lokuzivocavoca njengesihlalo sedesksi kukusiza ukuba uhlakulele amandla omzimba nokuhleleka okungcono? Inkolelo yokuthi uma uhlezi ebhodini lokuzivocavoca umzimba, umzimba wakho wenza njalo izinguquko ezincane ngezihluthulelo zangasemva, izibeletho, izilonda kanye nemisipha yomlenze. Kuyinto "yokuhlala ekhuthele" kunokuba kube khona ukuhlaselwa nokuhlupheka okuthuthukayo esikuhlakulela ngisho nasezikhungweni zama desk ergonomic.
Ucwaningo olulodwa lwathola ukuthi labo abasebenzisa ibhola njengesihlalo endaweni yokubeka ihhovisi babecabanga ukuthi kuthuthukisiwe ukuma kwabo, ukulinganisela, kanye namandla. Kodwa ezinye izifundo ezahlukene azizange zithole ngokuphawulekayo ukusebenza kwemisipha ukusebenza futhi akukho umehluko ekusetshenzisweni kwamandla. Akunakwenzeka ukuthi ushise amakholori asemqoka nje ngokuhlala endaweni engaqinisekile. Kungase kungabi nakwanele ukunciphisa izingozi zezempilo zokuhlala isikhathi eside kakhulu .
Izixwayiso Zezinhlungu Ezibuyiselwayo Eziphansi Ngokuhlala NgeBhola Elizinzile
Ucwaningo oluthile oluthole cishe ingxenye yalabo abasebenzisa ibhola babika ubuhlungu lapho beyisebenzisa. Stuart McGill, PhD. ku-"Back Back Disorders" ixwayisa ngokusetshenziswa kwebhola lokuzivocavoca njengesihlalo uma unesihlungu esiphansi. Uma uzwa ubuhlungu obuncane bokubuya emuva uma usebenzisa ibhola lokuzivocavoca njengesihlalo, xoxa nomhlinzeki wakho wezokwelapha futhi ucabange ukusebenzisa ukuyeka ukusebenzisa.
Ingabe Uhlezi Ebalonomic Ibhola?
Labo abakha futhi bethengisa izihlalo zama-ergonomic e-ergonomic, ezibiza amakhulu ama-dollar ngamunye, ngokwemvelo zixwayisa ngokuthi usebenzisa i-$ 15-30 ibhola lokuzivocavoca esikhundleni.
Ngokuqinisekile, labo abanezinhlungu zasemuva nezinye izinkinga zomzimba wegazi kufanele baqaphe lapho beshintsha izihlalo zokuhlala kwamahora.
Kufanele uthole ibhola lesayizi elifanele. Amathanga akho kumele ahambe kancane kancane kunokuba abe ngama-90 degrees. Kodwa ibhola akufanele libe lide kakhulu kangangokuthi ugcina ukulinganisela ezigodini zakho kukhibhodi.
Ucwaningo lwezocwaningo aluzange lunikeze izinzuzo zokusebenzisa ibhola lokuzinza njengesihlalo. Kodwa-ke, abaningi abahlinzeka ngemithi, abahlengikazi kanye nabaqeqeshi bomuntu siqu basebenzisa amabhola okuzinza njengezihlalo. Mhlawumbe kuyimfashini, kodwa yilabo abaningi abaguqulwa phakathi kochwepheshe bokuzivocavoca kanye nokwelashwa.
Yakha Isikhathi kancane
Uma uqala ukusebenzisa ibhola, kufanele uqale ngehhafu yehora noma ngaphansi futhi wakhe isikhathi sakho nsuku zonke ukuze ubone ukuthi ubekezelela kanjani. Esikhundleni sokusebenzisa isihlalo sebhola kuphela, ungase uthande ukushintshana phakathi kwesitulo se-desk ergonomic, isihlalo sebhola, nezinye izinhlobo zezisebenzi zokusebenza ezisebenzayo. Ideskithophu yokugubha isisindo noma i- Deskcycle ngaphansi kwedesksi yokuzivocavoca umjikelezo kukhona ezinye izindlela ezizokwengeza umsebenzi.
Ukuzivocavoca kwiBhola
Uma usuphethe ibhola elula, kulula ukuvele uphinde uvele edeskini bese wenza ambalwa ama-crunches. Ibhola ayibangeli ubuhlungu be-hip njengokungenzeka uma usebenzisa umbhede futhi ngeke ukwazi ukudonsa izinwele zakho kusukela ikhanda lakho lingathinti umbhede noma phansi.
- Umsebenzi wokuqala weBhola woMandla, Ukuzinza, nokulinganisela
- Ukukhetha Nokusebenzisa Ibhola Lokuzivocavoca
- Indlela Yokwenza Izigqoko Zemibala
> Imithombo:
> "Izinkinga Ezibuhlungu Eziphansi" Stuart M. McGill, Copyright 2002, Human Kinetics.
> Lowe BD, Swanson NG, i-Hudock SD, i-Lotz WG. Ukuhlala okungazinzile emsebenzini-Ingabe kukhona izinzuzo zokusebenza ngokomzimba? I-American Journal of Promotion Health . 2015; 29 (4): 207-209. doi: 10.4278 / ajhp.140331-cit-127.
> Schult TM, Awosika ER, Schmunk SK, Hodgson MJ, Heymach BL, CD Parker. Ukuhlala emabhola okuzinza: Ukuhlolwa kwe-Biomechanics endaweni yokusebenzela. Journal of Occupational and Environmental Hygiene . 2013; 10 (2): 55-63. doi: 10.1080 / 15459624.2012.748324.
> Tudor-Locke C, Schuna JM, Frensham LJ, Proenca M. Ukushintsha indlela esisebenza ngayo: Ukwandisa izindleko zamandla ngezinhlelo zokusebenza. I-International Journal of Obesity . 2013; 38 (6): 755-765. i-doi: 10.1038 / ijo.2013.223.