Ungasigcina kanjani isimo esihle sokuhlala

-Delile

• Ukuqeqeshwa Kwama-Pilates Ukuthuthukisa Isimo Sokuma
• Okusizayo ukugcina ukuma okuhle kokuhlala
• Usihlalo omuhle womsebenzi noma wokufunda
• Isikhundla sekhompyutha esifanele

Izinhlungu entanyeni, emuva, emadolweni nasemathangeni zivamile kubantu abasebenza ngaphezu kwamahora ayisithupha ngosuku behleli, izinsuku ezinhlanu ngesonto. Lokhu kungenxa yokuthi ukuhlala esihlalweni somsebenzi amahora amaningi kunciphisa ukugobeka kwemvelo komgogodla, kudala ubuhlungu emhlane ongezansi, entanyeni nasemahlombe, futhi kunciphisa nokujikeleza kwegazi emilenzeni nasezinyaweni.

Ngakho-ke, ukugwema lezi zinhlungu kuyanconywa ukuthi ungahlali ngaphezu kwamahora ama-4 uqonde, kepha kubalulekile futhi ukuhlala endaweni efanele, lapho kunokwabiwa okungcono kwesisindo somzimba esihlalweni nasetafuleni. Ngalokhu, kunconywa ukuthi ulandele lezi zeluleko ezinhle ze-6:

1. Musa ukweqa imilenze yakho, uyishiye iqhelelene kancane, izinyawo zakho ziyisicaba phansi, noma unyawo olulodwa kolunye iqakala, kodwa kubalulekile ukuthi ukuphakama kwesihlalo kube ibanga elifanayo phakathi kwedolo lakho naphansi.
2. Hlala ethanjeni le-butt bese utshekisa izinkalo zakho phambili phambili, okuzokwenza ijika le-lumbar ligqame kakhulu. I-Lordosis kufanele ibe khona noma ngabe ihleli phansi futhi, lapho ibukwa ohlangothini, umgogodla kufanele wakhe i-S ebushelelezi, lapho ibukwa ohlangothini;
3. Beka amahlombe kancane emuva, ukugwema ukwakheka kwe-'hump ';
4. Izingalo kufanele zisekelwe ezingalweni zesihlalo noma etafuleni lomsebenzi;
5. Kangangokunokwenzeka gwema ukuthi ukhothamise ikhanda lakho ukuze ufunde noma ubhale kukhompyutha, uma kunesidingo, khuphuka isibuko sekhompyutha ngokubeka incwadi ngaphansi. Isikhundla esikahle ukuthi phezulu kweso lokuqapha kufanele kube sezingeni leso, ukuze ungadingi ukugoba ikhanda lakho phezulu noma phansi;
6. Isikrini sekhompyutha kufanele sibe kude no-50 kuye ku-60 cm, imvamisa okulungile ukufinyelela esikrinini nokufinyelela esikrinini, ugcine ingalo iqonde.

Ukuma komzimba kungukuhambisana okuhle phakathi kwamathambo nemisipha, kodwa futhi kuthonywa yimizwa yomuntu nokuhlangenwe nakho kwakhe. Lapho kugcinwa ukuma okuhle kokuhlala, kukhona ukusatshalaliswa okufanayo kwezingcindezi kuma-disc intervertebral kanye nemisipha nemisipha kusebenza ngokuvumelana, kugwema ukugqoka kuzo zonke izakhiwo ezisekela umgogodla.

Kodwa-ke, ukuma kahle kokuhlala nokusetshenziswa kwezihlalo namatafula afanele umsebenzi akwanele ukunciphisa ukulayisha ngokweqile emathanjeni, emisipheni nasemalungeni, futhi kuyadingeka futhi ukwenza izivivinyo zokuqinisa nokwelula njalo ukuze umgogodla ube nokuzinza okwengeziwe.

Ukuqeqeshwa Kwama-Pilates Ukuthuthukisa Isimo Sokuma

Buka le vidiyo elandelayo ukuthola izivivinyo ezinhle kakhulu zokuqinisa imisipha yakho yangemuva, uthuthukise ukuma komzimba:

Lezi zivivinyo kufanele zenziwe nsuku zonke, noma okungenani kathathu ngesonto ukuze zibe nomphumela olindelekile. Kepha okunye okungenzeka ukukhetha izivivinyo ze-RPG ezokuzivocavoca okungama-tuli, ezenziwa ngaphansi kweso le-physiotherapist, cishe ihora elilodwa, nobuningi bezikhathi ezi-1 noma ezi-2 ngeviki. Funda kabanzi ngalokhu kufundiswa kabusha kwangemuva komhlaba.

Okusizayo ukugcina ukuma okuhle kokuhlala

Ngaphezu kokulwela ukugcina ukuma okufanele, ukusetshenziswa kwesihlalo esifanele kanye nokuma kwesikrini sekhompyutha nakho kwenza lo msebenzi ube lula.

Usihlalo omuhle womsebenzi noma wokufunda

Njalo ukusebenzisa isihlalo se-ergonomic yisixazululo esihle kakhulu sokugwema ubuhlungu beqolo obubangelwa ukuma kabi kokuhlala. Ngakho-ke, uma uthenga isihlalo okufanele ube naso ehhovisi, kufanele sibe nalezi zici ezilandelayo:

• Ukuphakama kufanele kube okuguquguqukayo;
• Ingemuva kufanele likuvumele ukuthi uncike emuva lapho kudingeka;
• Izingalo zesihlalo kumele zibe mfushane;
• Isihlalo kufanele sibe nezinyawo eziyi-5, okungcono ukuthi namasondo ahambe kangcono.

Ngaphezu kwalokho, ukuphakama kwetafula lomsebenzi nakho kubalulekile futhi okulungile ukuthi lapho uhleli esihlalweni, izingalo zesihlalo zingaphumula ngaphansi kwetafula.

Isikhundla sekhompyutha esifanele

Ngaphezu kwalokho, kubalulekile ukunaka ibanga elisuka emehlweni liye kukhompyutha nokuphakama kwetafula:

• Isikrini sekhompiyutha kufanele sibe nobude bengalo eyodwa, ngoba leli banga livumela izingalo ukuthi zibekwe kahle futhi zisize ekumeni okuhle kakhulu - yenza isivivinyo: welula ingalo yakho bese ubheka ukuthi iminwe yakho kuphela ethinta isikrini ikhompyutha yakho;
• Ikhompyutha kufanele ibekwe phambi kwakho, ezingeni leso, ngaphandle kokuthi wehlise noma uphakamise ikhanda, okungukuthi, isilevu sakho kufanele silingane phansi. Ngakho-ke, itafula lidinga ukuba phezulu ngokwanele ukuze isikrini sekhompyutha sibe sesimweni esifanele noma, uma kungenzeki, ukubeka ikhompyutha ezincwadini, ngokwesibonelo, ukuze ibesebangeni elifanele.

Ukwamukela lesi simo nokuhlala kuso noma nini lapho uphambi kwekhompyutha kubalulekile. Ngakho-ke, izinhlungu zasemuva kanye nokuma okungafanele kuyagwenywa, ngaphezu kwamafutha asendaweni angakhula ngokuhlala phansi futhi athandwe ukujikeleza kwegazi okuncane nobuthakathaka bemisipha yesisu.