Izibalo zikhomba lokho Izisebenzi eziyisi-8 kwabayi-10 zihlushwa iqolo ngenxa yemikhuba emibi ye-postural. Ukufunda ukuhlala kahle phambi kwekhompyutha kulula kunalokho kubonakala, kodwa mhlawumbe akukhululekile kangako. Yingakho kuvamile ukujwayela isimo esibi.
Kule nothi sinqume ukuhlanganisa ezinye Amathiphu abalulekile avela kochwepheshe bezempilo ye-postural. Lezi izincomo eziklanyelwe ukuphoqelela umgogodla wethu kancane ngangokunokwenzeka, futhi ngaleyo ndlela sizuze isimo esingcono sempilo jikelele. Ukuma okungalungile kuthonya isimo sethu sengqondo kanye nesimo sethu sonke somzimba, ngakho kufanele kuthathwe izinyathelo zokuqapha ukuze kuncishiswe imiphumela emibi.
Izikhiye zokuhlala kahle phambi kwekhompyutha
Ngokuhlala isikhathi eside, umzimba wethu uyakhathala. Impela, akufani nokukhathala ngenxa yokusebenza ngokomzimba, kodwa kungaba nemiphumela elimazayo ngendlela efanayo uma unganakile. Ngezansi sibala okhiye ukuze uhlale kahle phambi kwe-PC futhi unciphise ubuhlungu be-back and derivatives.
1. Ikhanda kumele lihambisane namahlombe kanye nesilevu sishutheke phakathi. Ngale ndlela sizobe sinweba kahle umgogodla futhi sigweme ukugoba okungajwayelekile.
2. Uma sihlezi phansi, kufanele sibe nomhlane wethu oqondile, usekelwe ngokuphelele ngemuva kwesihlalo, futhi ngokusekela kwe-lumbar noma umcamelo omncane endaweni ephansi emuva. Okubalulekile wukugcina ukuma okuqondile.
3. Kufanele sigcine amahlombe ethu ekhululekile, singaphakamisi kakhulu noma sibheke phambili. Ingxenye engaphezulu yezingalo, nezindololwane, kufanele kube seduze nomzimba.
4. Ikhibhodi kufanele ibekwe endaweni ephakeme yendololwane uma uhlezi, futhi izingalo zibe kwesokudla ziye engalweni engenhla. Ngakho, sigcina amahlombe ekhululekile futhi ephansi, esiza ukuma okujwayelekile.
5. Lapho uthayipha, gcina izihlakala zakho ziqondile, ziqondane nomhlaba. Uma usebenzisa ikhompuyutha ephathekayo, cabanga ukuthenga igundane elingenantambo.
6. Njalo emizuzwini engama-30, phumula 5. Zilule futhi uhambehamba. Ngale ndlela uzosiza imisipha namalunga ukuthi angajwayeli ukuma okungalungile.
7. Ungakwazi ukuhlaziya ukuthi kungenzeka yini ukusebenza ume phambi kwekhompuyutha, njengoba kuwumkhuba ofakwa kancane kancane, uhlanganise kokubili ukuma ukuze ulwe nemiphumela engemihle.
8. Zama ukugcina isikrini sekhompyutha siphambi kwamehlo akho, ukuze ugweme ukuphakamisa noma ukwehlisa ikhanda lakho. Kumakhompyutha aphathekayo, ungakwazi ukuphakamisa idivayisi ngendawo ethile futhi usebenzise ikhibhodi engenantambo ukuze uthayiphe.
9. Amathanga kufanele abe sema-engeli angakwesokudla ezinqulwini, futhi izinyawo zibe ziphansi futhi zibheke phansi. Lokhu kusiza ukugcina ukuma okuqondile nokulungile esihlalweni.
Ukuhlala kahle phambi kwekhompyutha kusiza impilo
gcizelela a impilo efanele ye-postural akuwona umcabango. Ukubonisana nesiguli ngobuhlungu beqolo kanye nekhanda elibangelwa ukungahambi kahle komzimba kuyanda. Ngakho-ke, ukuqonda izinzuzo zokuhlala ngendlela efanele kukhompyutha kukuvumela ukuba ugweme izifo ezilwa kalula nokuqwashisa umzimba kancane.
Ukusiza impilo ngokugcina ukuma okuhle nakho kusiza ukuvimbela ukuvela kwezifo ezilandelayo:
ukuhlungu obusemhlane: uhlobo lobuhlungu obukhulu endaweni engenhla yomgogodla, luvela ikakhulukazi kubantu abasebenza phambi kwekhompyutha abanezihlalo ezijikayo ezingenayo i-ergonomic.
Ubuhlungu bentamo: Lobu ubuhlungu obunamandla ngemuva kwentamo. Imbangela yayo eyinhloko wukuma okuphoqelekile nokungalungile okugcinwa amahora ambalwa.
Intamo eqinile: Uma sithatha isimo esibi emsebenzini nsuku zonke, lokhu kuvuvukala kwezinzwa zomlomo wesibeletho kubonakala. Kungathinta umsebenzi, ukulala, ngisho nokugxilisa ingqondo nokufunda.
i-epicondylitis: Lokhu ukuvuvukala kwemisipha esebenza njengesixhumanisi phakathi kwengalo nengalo engenhla. Ukusetshenziswa njalo kwegundane nekhibhodi ngaphandle kokusekelwa okufanele kubangela lobu buhlungu.
i-kyphosis: Leli igama elinikezwe ukugoba okuvela emgogodleni ngenxa yokungasebenzisi kahle nokuma ezihlalweni eziphendukayo. Kubangela ubuhlungu, ukukhathala nokuzwela.
Iziphetho
Hlala kahle phambi kwekhompyutha Kubonakala kulula, kodwa kungaba yinkimbinkimbi uma singazi. Kufanele unakekele ukuma kwakho, uhlale uqaphile imikhuba emibi futhi uyihlehlise ngokushesha ngangokunokwenzeka. Ukunakwa kusenesikhathi ezindabeni ezihlobene nokuma kuqinisekisa ukufaneleka okungcono, ukuhleka okungcono, kanye nokugxila okwengeziwe nokusebenza.
Ingemuva i-alamu enkulu yezinkinga ze-postural. Ezikhathini lapho ikhompuyutha isiphenduke ithuluzi eliyinhloko lomsebenzi wemisebenzi eminingi, ukunaka nokunakekela ukuma kwethu cishe kuyisibopho. Landela lawa macebiso futhi ngokuqinisekile uzokwazi ukuthuthukisa imfundo yakho ye-postural ngosuku nosuku, futhi lokhu kuzoba nemiphumela endleleni obhekana ngayo nosuku ngalunye ehhovisi noma emsebenzini wakho phambi kwekhompyutha ekhaya. .