Kuyamangalisa ukuthi iningi lethu ligcizelele ukuqina, kepha thina siyayigcina ngokuphelele uhlelo lwethu lokusetha umsebenzi. Labo abenza i- Pilates bahambisana ngokukhethekile nokuhleleka nokuhlelwa kahle, kodwa angikwazi ukukutshela ukuthi mangaki ama-Pilates nabantu abaqaphele ukuzivocavoca engikubonayo ngamasevisi okusebenza ngokumelene nemizimba yabo.
UJoseph Pilates wayesekhuluma ngokuphila - ukutshela abantu ukuthi benze konke okuvela endleleni yokulala nendlela yokugeza, ngakho-ke ngizophuma ngisemlenzeni lapha futhi ngithi uma ehlala manje, ngabe okuningi okushoyo (nokusungula) mayelana nale nto yokusebenza kwikhompyutha. Ngenhlanhla, sinemithombo enhle yokunikeza imizimba yethu ithuba elihle lokugcina imfanelo esiyisebenzele kanzima, ngisho nalapho kufanele sihlale.
Ngiye ngaba yingcweti yehhovisi le-ergonomics u-Karen Burke, umsunguli we-Kare Products, ku-show Products ye-Kare Products e-Boulder, CO ukuze akubonise, isinyathelo ngesinyathelo, ukuthi usethe kanjani umsebenzi wakho. Yeka ngqo kwisinyathelo esisodwa, ukuphakama kwesitulo esingcono kakhulu, noma ubuyekeze amanye amaphutha okusetha okusebenza emsebenzini ngezansi:
Ungathola eminye imikhuba yakho eyingozi lapha (izithombe ezingenhla):
A. Hlala phansi kakhulu / idesksi eliphezulu futhi uqaphele kakhulu. Umphumela: amahlombe aqinile, ukucindezelwa ezinsikeni, i-crick entanyeni
B. Izinto eziningi kakhulu ngaphansi kwedeski. Umphumela: akukho ndawo yokubeka izinyawo nemilenze endaweni enhle yokumiswa.
C. Desk eliphezulu kakhulu. Umphumela: uma izinyawo zingasekelwa phansi, ludonsela emuva emuva okuncane futhi okungahle kwenzeke njengokuphumula ezinyaweni zemilenze noma kwezinye izindawo izinkinga zihlanganisa isikhathi.
D. Indawo yokusebenzela engekho. Umphumela: Ukufinyelela njalo nokuthembela ezintweni ozidingayo kuholela ekungalingani okungapheli emzimbeni. Ukungalingani kuholele emaphethini enkokhelo okungaholela ekuhambeni okwehlisiwe nokubuhlungu.
E. Isihlalo seHhovisi esikhulu kakhulu - sikhulu kakhulu, sijulile. Umphumela: Izembatho nezinyawo azisekelwa kahle ezidonsa wonke umzimba ngaphandle komugqa. I-Lumbar spine ayisekelwe. Isisindo sezingalo sibamba emahlombe nasentanyeni.
F. Isihlalo esiphezulu kakhulu: Umphumela: Izindlebe ezingezansi izimbambo zithatha ukulungiswa kwesandla-kwesigqoko se-elbow ngokubeka ukucindezela ezandleni nasezikhongweni.
Ingabe ikhona yalezi zinkinga zibukeka zijwayele? Kukhona okuningi, kunjalo. Ukuhlehlisa emuva kwesinye isinye isibonelo esivamile, kodwa indlela yokuqala ukuyilungisa iyafana: Hlala emsebenzini ngomsebenzi wokusetha umsebenzi okhuthaza ukuhamba okuhle. Sizokubonisa, usethe ngesinyathelo, ukuthi ungakwenza kanjani lokho.
Qala nge-best chair chair office
1 - I-Best Office Chair Height and Seat Depth
Isihlalo soSihlalo : Ukuze uthole ukuphakama kwesitulo esingcono kakhulu, susa isihlalo sakho kude nedeski yakho. Khona-ke, vusa noma uhlalise isitulo sakho ukuze amadolo akho abe nesisindo ezinqulwini noma aphansi, angalokothi aphakeme. Izinyawo zakho kufanele zisekelwe phansi phansi uma zihlala phansi phansi.
Sijule ukujula: Ukujula kwesihlalo esingcono khulu kushiya iminwe emibili kuya kwemibili ibanga phakathi kwebanga legcekeni langaphambili lesitulo lapho umhlane wakho uphambene ngokuphelele nesihlalo.
Isihlalo Esiphezulu Esikhathini : Hlela ukuphakama kwesitulo ukuze isipele sakho esiphansi sisekelwa kusuka ku-curve lumbar ukwesekwa esihlalweni (unakho lokho, kwesokudla?). Okungcono, emuva kwakho konke kuphambene nesitulo.
Isihlalo Sokubuyela Emuva : Izitifiketi ezinhle ze-ofisi zizokunika ithuba lokugxilisa ngemuva kwesihlalo phambili nangemuva. Qagela? Ungayisebenzisa. Indlela engcono kakhulu yokuhlala esihlalweni sakho lapho i-keyboarding ihlezi ihlelekile futhi iseduze ne-desk enqenqemeni njengento ekhululekile, ngamahlombe ngaphezu kwezinqulu emgqeni wokugcoba njengaleyo esisebenzisayo uma simile ukuhleleka okuhle .
Amanothi eSihlalo aphezulu : Isihlalo sehhovisi le-Kare Products esisisebenzisayo ukuze sibonakalise zonke izilawuli ezingase zidingeke ukulungisa isihlalo. Lokhu kufaka hlangana phezulu / phansi, ukujula kwesihlalo, isihlalo sokuphakama sesitulo se-back back silinganiselwe, begodu ukuhlala ukujula. Isihlalo se-ergonomic siwufanelekile ukutshalwa kwezimali, ngisho nangesihlalo sehhovisi lasekhaya. Kodwa-ke, uma ungakwazi ukuthola okwamanje, kunezindlela zokwenza ngcono njengokungeza ukuxhaswa kwe-lumbar noma ukuphumula kwezinyawo.
2 - Ukuphakama kwekhibhodi engcono kakhulu
Donsa isihlalo sakho phezulu edeskini yakho. Hlala phezulu kodwa ukhululekile. Vula izandla zakho kwikhibhodi yakho.
Nazi izinketho zokuhlola zokuphakama kwekhibhodi yakho:
- Ama-wrists akho ayingqayizivele - ayengahle
- Ama-wrists akho aphezulu noma aphansi kunama-elbows akho
- Izingalo zakho ezingaphezulu zilenga ngqo ukusuka emahlombe akho ukuze izingalo zakho ziqonde ngqo ezinhlangothini zakho, hhayi ngaphambili noma ngemuva.
- Amahlombe akho akhululekile - angashunyiwe futhi angakhululwa ngezandla zakho.
Manje, lapha kuyathokozisa. Usuvele ulungise ukuphakama kwesihlalo sakho, ngakho-ke nansi izinketho zakho zokuthola ukuphakama kwekhibhodi engcono kakhulu:
Ikhibhodi ephakeme kakhulu : Yehlisa isitifiketi sakho sekhibhodi (noma thola eyodwa), wehlisa idesksi lakho, elingenalutho kodwa linama-deks wokuphakama okuguquguqukayo noma uphakamise isihlalo sakho. Uma uphakamisa isihlalo sakho, manje udinga ukuphumula kwezinyawo ukuze ugcine ukudonsa isikhumba sakho bese uphazamisa ukuvumelanisa.
Ikhibhodi iphansi kakhulu: awukwazi ukwenza isihlalo sakho siphansi kunokuphakama okuhle. Udinga ukuphakamisa ikhibhodi ngokulungisa i-tray, ukuyibeka phezulu kwedeski yakho, noma ukuphakamisa idesksi.
3 - I-Best Computer Monitor Height ne-Distance
Amakhompi amaningi ekhompyutheni ayathutha ngakho lokhu kufanele kube ukulungiswa okulula - kanti okungafanele ukuyeke kusukela lapho uqapha ikhompiyutha yakho ekuphakameni kwesokudla kanye nebanga kuzokusiza ugweme izinkinga zemisebenzi efana nobuhlungu bezintamo nokucindezeleka kwamehlo.
Uma usuxazululiwe edeskini yakho ngezinyathelo ezandulele endaweni, nquma ukuthi ungashintsha kanjani ukuphakama komshini wakho wokuphakama nobanga ngemigomo elandelayo engqondweni:
Ibanga : I-computer engcono kakhulu yokuqapha amabanga ngokuvamile ibanga ukusuka ehlombe lakho kuya phezulu uma ufinyelela isandla sakho esibhekene nomqapha wakho ngaphandle kokuhambisa ihlombe lakho ngaphandle komugqa. Bona isithombe ngenhla.
Ukuphakama : Ukuphakama okungcono kokuqapha komshini yilapho isikhungo sesikrini siseduze noma ngezansi kwezinga leso.
4 - Indlela Yokuhlala Emsebenzini
Uma ulandele izinyathelo zokusetha zokusebenzela emsebenzini, kufanele ulungele ukuhlala edeskini yakho futhi ube nempumelelo. Ake sibukeze amaphuzu aphezulu wokusetha indawo yakho yokusebenza nempilo yomzimba wakho njengento yokuqala:
- Zombili izinyawo zisekelwa phansi noma isiteji sezinyawo.
- Izigqoko zihambisana, noma ziphansi kancane, ezinqanyeni.
- Ukuhlala phansi noma kancane phambi kwamathambo ehlezi
- Emuva imelene ne-backrest ene-lumbar spine esekelwayo
- Uhlezi uqobo futhi usondelene ne-desk onqenqemeni njengoba ukhululekile.
- Izingalo ezingaphezulu zifana nezinhlangothi
- Amahlombe akhululekile
- Ama-wrists ayenayo noma aphansi kunama-elbows
- Ukubheka kuyisimo noma kuncane kunesikrini sesikhungo
- Imigqa ayidluli.
- Zonke izinto ozidingayo - igundane, izinto zokufunda, amanzi - zifinyeleleka kalula ukuze ungadingi noma uncike ekuxhumaneni okuhle ukuze ufike kubo.
- Hlalani niqaphele futhi nihlanganyele kodwa ningeke niqinile. Asikho isidingo sokuthi "ubambe i-pose ephelele". Thatha amakhefu!
Siyabonga uKaren Burke Stewart kuKare Products Ergonomic Office Furniture ukuze asinike iseluleko sobuchwepheshe kanye nemiboniso yokuthi singahlala kanjani emsebenzini ngokusetha umsebenzi omkhulu.
Manje sekuyisikhathi sokuma! Ucwaningo luqhubeka lubonisa ukuthi ukuhlala ngokweqile kuyingozi-yezempilo , owaziyo kakade, yebo? Yebo.
Nazi ezinye izinto ongazenza ekhaya noma ehhovisi - cishe ngasese:
5 Pilates Uhamba Ungakwenza Noma Kunini, Noma Kuphi
Amaminithi amahlanu ama-Pilates
I-Pilates Legwork emile