Ungasithola Kanjani Isikhwama Esihle Kakhulu Sokuhamba Esingazibangeli Ubuhlungu Emuva

-Delile

• Izikhwama ze-Spinner
• Izikhwama Ezinehlombe Elilodwa
• Ojosaka
• Izintaba Zosuku Amaphakethe
• Buyekeza kwe-

Ukuvuka kubuhlungu ngemva kokuzivocavoca okubuhlungu-kakhulu = kulungile. Ukuvuka kabuhlungu ngemuva kosuku lokudabula esikhumulweni sezindiza? Okuthile esingathanda ukukugwema ngazo zonke izindlela.

Imvamisa, isizathu sokuthi ulimaze ngemuva kosuku lokuhamba-noma usuku emikhondweni-sihlobene nalokho okuphethe. Ezinye izikhwama zinobungani emzimbeni wakho (izingalo zakho, amahlombe akho, umhlane wakho) kunezinye. Ngakho-ke ngaphambi kokuba uzibophezele kolunye uhambo oselusebenzise ukuthutha imithwalo ezikhumulweni zezindiza noma ugoqa ipakethe elingalungele ukukhuphuka izintaba, cabanga ngokukhipha esikhwameni esisha-unalezi zingcezu zeseluleko esisebenzayo. (Okuhlobene: Izipho ze-Adventure Traveler ngeConstant Wanderlust)

Izikhwama ze-Spinner

Ngenkathi besafunda esikoleni esiphakathi, izikhwama ze-spin zikhona yonke indawo. Kepha kulezi zinsuku, ukuba namasondo nje akwanele. "Isikhwama esinamasondo amane sivame ukuba lula emgogodleni kunesikhwama esinamasondo amabili," kusho uMike McMorris, P.T., D.P.T., O.C.S., uprofesa osizayo wezokwelashwa ngokomzimba e-UNC-Chapel Hill. Cabanga ngalokhu: Uma isikhwama sitshekele phansi eceleni, singadonsa engalweni nasemhlane, okungalingana nokuguga ngokulinganayo-ingasaphathwa eyobuhlungu. Lapho imi yodwa? Uyayisonga kanye nomthwalo omncane womzimba wakho, usho kanjalo.

Vele uqaphele mayelana ukuphusha isondo elinamasondo amane. Ngoba lesi sikhundla asivumeli amandla amakhulu wokubamba, kungenzeka uzizwe usinda kakhulu kunokuba usigingqe ngemuva kwakho, kusho uGary Allread, Ph.D., CPE, umqondisi we-Ergonomics Institute e-The Ohio State University. Ifomu libalulekile lapho ugingqa isikhwama ngemuva kwakho, futhi. Gobisa ingalo yakho kancane. "Yonke imisipha emzimbeni wakho inobude obulungile," kuchaza uMcMorris. "Imisipha ye-biceps ine-tension ubude obulungile uma ikuma-degree angama-60. Ungakhipha amandla okuphuma kakhulu."

Eminye imininingwane okufanele uhlale uyibhekile: Khetha isikhwama eside esinesibambo esifika cishe ngobude okhalo, kusho uMcMorris. "Uma ugoba kakhulu usondela phansi, umthwalo ozowubeka emhlane wakho," kusho u-Allread. Ngemuva kwalokho, cabanga ngesibambo. Umumo othi "U" ohlanekezelwe (esikhundleni somumo othi "T") uvumela ukubamba okuqinile, kuphawula i-Allread. Qiniseka ukuthi isandla sakho kuyalingana kwisibambo, uma kungenjalo uzoba sethubeni lokukhathala, usho kanjalo.

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Izikhwama Ezinehlombe Elilodwa

Izikhwama ezinehlombe elilodwa azilungele umzimba wakho. "Noma nini lapho ulayisha umzimba ohlangothini olulodwa, lokho kuzokwenza ukuthi umgogodla wakho unxephezele ukugcina isisindo sakho siphakathi," kusho uMcMorris.

Kodwa uma ufile usethelwe into enhle ozothwala nayo (siyayithola), gcina isikhwama sisincane (ukusiza ukuqinisekisa ukuthi awusifaki ngokweqile, wengeze isisindo). Ngemuva kwalokho, funa umucu ongaguquguquka onephedi elisheshayo ukuvikela ihlombe lakho. "Unemizwa eminingi engaphezulu esikhumbeni. Uma uphethe isikhwama esinzima ngaphandle kwe-padding eningi ebhandeni, singacindezela kakhulu esikhumbeni futhi sibangele ukungakhululeki," kusho u-Allread. "Iphedi elihle lizosiza ukusabalalisa noma yimaphi amandla endaweni ebanzi ukuze lingakhululeki."

Phatha nesitayela somzimba wesikhwama, futhi. Ucwaningo lushicilelwe kumagazini I-Ergonomics ithole ukuthi izitayela eziphambene namahlombe zazingcono (okungukuthi, zikhiqize imithwalo ephansi yomgogodla) kunezitayela eziqondile zamahlombe, ikakhulukazi lapho izikhwama zinzima (ebangeni le-25-pound). Shintsha izinhlangothi ngezikhathi ezithile ukuze wabelane ngomthwalo, futhi.

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Ojosaka

Akumangalisi ukuthi okufanayo I-Ergonomics Ucwaningo lwathola imithwalo emgogodleni okuphansi kakhulu uma usebenzisa i-backpack uma kuqhathaniswa nezinye izitayela zezikhwama (kuhlanganise nezikhwama ze-roller kanye nama-tote ehlombe elilodwa).

Into yokuqala okufanele uyikhumbule: isisindo. Ukuze ugcine ukucindezeleka emhlane kuphansi, isikhwama sakho akufanele seqe ngaphezu kwamaphesenti angu-15 esisindo somzimba wakho, kusho u-Allread (kumuntu ongamakhilogremu angu-150, okungamaphawundi angu-22.5).

Mayelana nokuklama, funa okuthile okuchazwa njenge- "lightweight" kanye nesikhwama esinezindophi zamahlombe ezijiyile ukuze usabalalise kangcono amabutho.

Indlela opakisha ngayo izindaba, nayo. Beka izinto ezisindayo (njenge-laptop yakho) eduze nomhlane wakho ngangokunokwenzeka. "Uma isisindo siseduze nomgogodla, asinalo umthelela omkhulu," kusho u-Allread. (Cabanga ngokubamba ikhompyutha yakho eduze komzimba wakho noma ngqo phambi kwakho. Yini enzima?)

Zama: Lezi zikhwama ezinesitayela zokuhamba kwakho

Izintaba Zosuku Amaphakethe

Uma kukhulunywa ngamaphakethe okuhamba izintaba, cabanga ngezinto ezine: umsebenzi wakho, ivolumu yepakethe, izici zepakethe, nokulingana, kuphakamisa uMathew Henion, uchwepheshe wezentengiso e-REI eBoston.

Ikakhulu, ukulingana kufakazela ukuthi kubalulekile. Nakuba imininingwane ihlukahluka kuwo wonke umuntu, ufuna isikhwama sigijime kusukela phansi kwentamo yakho siye engxenyeni ephansi yomgogodla wakho.Futhi: "Amaphesenti ayisikhombisa kuya kwangama-80 esisindo kufanele asekwe ngamahips-kuphela amaphesenti angama-20 kuye kwangama-30 asekelwa emahlombe," kusho uHenion. Ngakho-ke uma kuzwakala sengathi uthwele sonke isisindo emahlombe akho? Okungenzeka ukuthi kuvaliwe. (I-Allread ibuye ithi kukhona ucwaningo oluthile lokuphakamisa ukuthi imichilo okhalweni ingaba lusizo ekugcineni isisindo sephakethe liseduze nomgogodla.)

Ngokuya ngokuthi usuku lwakho ezintabeni lubukeka kanjani, eminye imikhiqizo inamaphakethe akhiwe ngendlela eyi-ergonomically esifundeni se-lumbar, ane-padding ebunjiwe yokushisa, noma enezintambo zokuphakamisa umthwalo phezulu (ukulungisa isisindo somgogodla wakho, ukukusiza ukubhekana amagquma). Kuya impela ngalokho okudingayo nokuthi yini okusebenzelayo. (Okuhlobene: Ukuzivocavoca okulula oku-3 Wonke Umuntu Okufanele Akwenze Ukuvimbela Ubuhlungu Bokubuyela Emuva)

Kungakho ukubheja kwakho okuhle ukuya kumthengisi wasendaweni ongaphandle bese uvivinya iphakethe (kukhona namaphakethe aqondene nabesifazane) ngamasaka esikhwama anesisindo ukuze ukwazi ukulingisa isisindo ozobe usiphethe ngosuku.

Zama: Lezi phakethe ezinhle zokuhamba izintaba zabesifazane

Buyekeza kwe-