Vatsvakurudzi vanoti Iwe Unofanirwa Kuva Neshungu Kubatsirwa Kwekushanda Kugara paBhora
Unogona kushandisa ibhizinesi sechigaro chesiki kukubatsira iwe kukudziridza simba rekutanga nekusimudzira kunaka? Dzidziso ndeyokuti kana uchingogara pabhokisi rekuvhima, muviri wako unogara uchigadzirisa zvishoma nezvisungo zvemashure, mimba, maziso nemakumbo. Icho "kushingaira kugara" panzvimbo pekutsvaira uye kushayiwa mamiriro ezvinhu isu tinokura kunyange mu ergonomic deskirs.
Chimwe chidzidzo chakawana kuti avo vakashandisa bhora sechigaro muhofisi yehofisi vakafunga kuti yakagadzirisa maitiro avo, kuenzanisa, uye simba. Asi zvimwe zvakasiyana-siyana zvidzidzo hazvina kuwana zvakanyanya kuwedzera musimba kushandiswa uye hapana kusiyana kune mari yekushandisa. Iwe haunzwisisi kupisa zvikuru makoriyori kubva pakagara pausingachinji. Izvo zvingave zvakare hazvina kukwana kuderedza zvirwere zvehutano hwekugara kwenguva refu .
Kuchenjerera kweKubva Kudzoka Kurwadziwa nekugara paStability Ball
Chimwe chidzidzo chakawana inenge hafu yevaya vakashandisa bhora vakarondedzera kurwadziwa pavanenge vachiishandisa. Stuart McGill, PhD. mu "Low Back Disorders" inonyevera kushandiswa kwebhora rekuvhima sechigaro kana iwe uine marwadzo ekudzokera shure. Kana uchinge uchinge uchinge uchinge uchinge uchinetseka kurwadziwa shure kwekushandisa bhora rekushandisa sechigaro, kurukura nemutapi wezvokurapa uye funga kuregera kushandiswa.
Uri kugara paBhan Ergonomic?
Vaya vanogadzira uye vanotengesa ergonomic desk chairs, iyo inodhura mazana emadhora ega ega, inowanzokuyambira pamusoro pekushandisa $ 15-30 bhizimusi yokudzira panzvimbo panzvimbo.
Zvechokwadi, avo vane kurwadziwa shure uye mamwe matambudziko e musculoskeletal vanoda kushandiswa pakuchengeta zvigaro kwemaawa ekugara.
Iwe unofanirwa kuwana bhora yakakodzera bhora. Mahudyu ako anofanira kutsika pasi pasi zvishoma pane kuti ave pa 90 degrees. Asi bhora harifaniri kuva rakakura zvokuti iwe unopedzisa kuenzanisa pamakumbo ako pabhokisi.
Ongororo dzekutsvakurudza hazvina kubhadhara zvikomborero zvekushandisa bhora rakasimba sechigaro. Zvisinei, vazhinji vanorwara, physically, kinesiotherapists uye vadzidzisi vega vanoshandisa mabhizimisi sezvigaro. Zvimwe iri fadhi, asi ndeyeye vazhinji vanoshandura pakati pekuita maitiro uye tepi nyanzvi.
Kuvaka Nguva Zvishoma nezvishoma
Paunotanga kushandisa bhora, unofanira kutanga nehafu yenguva kana pasi uye kuvaka nguva yako zuva rega roga kuti uone kuti unorega sei. Panzvimbo pokushandisa bhero chigaro chete, iwe unogona kuchinja kushandura pakati pe ergonomic desk chair, bhola chair, uye mamwe maitiro emabasa ekushanda. Dhipatimendi rakagadzirwa nemapuraneti kana Deskcycle pasi-dairy cycle rinoshandiswa kune dzimwe nzira dzinowedzera basa.
Kudzidzira paBhola
Kana uchinge uine bhora rakasimba, zviri nyore kuti udzoke kubva kubheki uye ugoita zvishoma zvinyorwa. Bhora harina kukonzera marwadzo ekuputika sezvinogona kuitika kana uchishandisa chidimbu uye iwe haungasvibisi bvudzi rako sezvo musoro wako usingagoni kubata chikwata kana pasi.
- Kutanga Bhuku Rokugadzirira Simba, Kuramba, uye Kuenzanisa
- Kusarudza nekushandisa Bhuku rekudzidzira muviri
- Nzira Yekuita Bhuku Rokuputika
> Sources:
> "Kudzorera Kunonoka" Stuart M. McGill, Copyright 2002, Human Kinetics.
> Lowe BD, Swanson NG, Hudock SD, Lotz WG. Kusagadzika kugara paKebasa-Kune mabasa anobatsira here? American Journal of Health Promotion . 2015; 29 (4): 207-209. doi: 10.4278 / ajhp.140331-cit-127.
> Schult TM, Awosika ER, Schmunk SK, Hodgson MJ, Heymach BL, Parker CD. Akagara pahutano hwakasimba: Bhoomechanics kuongorora panzvimbo yebasa. Zvinyorwa zve Occupational and Environmental Hygiene . 2013; 10 (2): 55-63. doi: 10.1080 / 15459624.2012.748324.
> Tudor-Locke C, Schuna JM, Frensham LJ, Proenca M. Kuchinja nzira yatinoshanda nayo: Kuwedzera kushandiswa kwesimba nemamwe mabasa ekushanda. International Journal of Obesity . 2013; 38 (6): 755-765. doi: 10.1038 / ijo.2013.223.