Isiqulatho
Kwihlabathi lanamhlanje elixakekileyo, uninzi lwethu luchitha iiyure ezininzi luhleli edesikeni. Phambi kwekhompyuter okanye esofeni, uhlala uphila ubomi bokuhlala.
Ngelixa oku kunokubonakala kuqhelekile, inyani yeyokuba ukuhlala ixesha elide kudityaniswa noluhlu lweziphumo ezibi zempilo. Kuquka ukutyeba ngokugqithiseleyo, isifo sentliziyo, kwanezinye iintlobo zomhlaza.
Apha kulapho iitafile ezilungelelanisiweyo zombane zingena khona. Ezi ziqwenga zefanitshala zintsha zingasinceda ukuba sikhululeke kumatyathanga okuziphatha ngokuhlala kwaye sikhuthaze ukuhamba imini yonke.
Kweli nqaku, siza kuphonononga iingenelo zeetafile ezilungelelanisiweyo zombane ekunciphiseni ukuziphatha kokuhlala. Kwakunye neengcebiso malunga nendlela yokuphepha iimpazamo eziqhelekileyo zokuhlala kunye nokuphucula impilo-ntle jikelele. Nokuba usebenza ekhaya okanye eofisini, itafile ehlengahlengiswayo yombane inokuba sisitshixo sempilo, nemveliso ngakumbi.
Yintoni ubomi bokungaphumli?
Ukuphila ubomi bokungaphumli kuthetha ukungenzi nto kwaye uhlale okanye ungqengqe kakhulu. Olu hlobo lokuphila luxhaphakile kumaxesha anamhlanje kuba abantu bahlala benemisebenzi efuna ukuhlala edesikeni okanye kwikhompyuter. Itekhnoloji yenza kube lula ukuchitha ixesha elininzi uhleli kwaye ujonge izikrini.
Kubalulekile ukwazi ukuba ukuhlala phantsi akufani nokungenzi nto ngokwasemzimbeni. Ukwenza umthambo ophakathi ukuya konamandla ubuncinci bemizuzu eyi-150 ngeveki kunokunceda ukunciphisa imiphumo emibi yokuhlala kakhulu.
Ukungalali kuthetha ukungashukumi kakhulu kwaye usebenzise amandla amancinci kakhulu. Ngamanye amaxesha abantu abangasebenziyo ngokwasemzimbeni nabo bahlala, njengaxa belele. Ukungahlali ixesha elide kuyingozi empilweni yethu kuba kunokukhokelela ekutyebeni ngokugqithiseleyo, isifo sentliziyo, isifo seswekile, uxinzelelo lwegazi kunye nomhlaza. Kwakhona kunokubangela ukudumba, ukucothisa imetabolism yethu, kwaye kwenze amathambo ethu abe buthathaka. Ukuhlala kakhulu akuchaphazeli impilo yethu yomzimba kuphela. Uphononongo lubonise ukuba lunokubangela iingxaki zempilo yengqondo ezifana nokudakumba kunye noxinzelelo. Ngamafutshane, ukuhlala phantsi kuyingozi kwimpilo yethu yonke kunye nokuphila kakuhle, kwaye kufuneka sizame ukuhamba ngakumbi emini.
Inganceda Njani iTheyibhile yoMbane eLungisayo?
Izinzuzo Zenyama
Xa kufikwa ekunciphiseni indlela yokuziphatha, ukuma kudla ngokuthathwa njengeyona ndlela isempilweni yokuhlala.
Nangona kubalulekile ukuqaphela ukuba ukuma ixesha elide kunokuba nemiphumo emibi, njengokukhathala, intlungu yonyawo, kunye ne-varicose veins.
Apha kulapho iitafile ezilungelelanisiweyo zombane zingena khona. Zivumela abasebenzisi ukuba batshintshe phakathi kokuhlala nokuma imini yonke. Ukubetha ibhalansi phakathi kweenzuzo zokuma kunye nentuthuzelo yokuhlala.
Ngokukhuthaza ukunyakaza kunye nokunciphisa ukuhlala ixesha elide. Iitafile ezihlengahlengiswa ngombane zinokunceda ukuphucula impilo kunye nokuphila kakuhle.
Baye baduma ngakumbi kwiminyaka yakutshanje ngenxa yokukwazi ukulwa nokuziphatha kokuhlala.
Ezinye iiNzuzo
Iitafile ezilungelelanisiweyo zombane nazo zinokuphucula imveliso. Uphando lubonise ukuba ukutshintshana phakathi kokuhlala kunye nokuma kunokunceda ukuphucula ukugxila, ukugxila kunye namanqanaba amandla. Ngokunciphisa ukungahambi kakuhle kunye nokukhuthaza ukunyakaza. Iitafile ezilungelelanisiweyo zombane zinokunceda ukunciphisa iziphazamiso kunye nokwandisa imveliso.
Ngokubanzi, iitafile ezilungelelanisiweyo zombane zisisixhobo esisebenzayo sokulwa nokuziphatha kokuhlala kunye nokuphucula impilo yomzimba kunye nengqondo. Ngokuvumela abasebenzisi ukuba batshintshe phakathi kokuhlala nokuma imini yonke. Ezi tafile zinokunceda ukukhuthaza ukunyakaza, ukunciphisa ukungahambi kakuhle, kunye nokuphucula imveliso.
Ngelixa iitafile ezilungelelanisiweyo zombane zinokunceda ukulwa nemiphumo emibi yokuhlala ixesha elide. Kusabalulekile ukusebenzisa indlela yokuma kunye nobuchule obufanelekileyo xa uhleli.
Nazi ezinye iimpazamo eziqhelekileyo onokuziphepha:
Ukunqumla imilenze yakho
Ukuwela imilenze yakho kunokukhokelela ekujikelezeni kakubi kunye nokungahambi kakuhle. Endaweni yoko, gcina iinyawo zakho zithe tyaba phantsi okanye sebenzisa i-footrest.
Ukungqiyama phambili
Ukwayama phambili kunokutsala intamo kunye namagxa. Ukunqanda oku, hlengahlengisa umphezulu wakho womsebenzi ukuze ube kubude obutofotofo kunye nomgama.
Ukulala
I-slouching inokubeka uxinzelelo olungafanelekanga kumqolo nasemqaleni, okukhokelela kwiintlungu kunye nokungahambi kakuhle. Ukunqanda oku, hlala nkqo ubeke amagxa akho ngasemva kwaye iinyawo zakho zithe tyaba phantsi.
Ukuhlala ixesha elide
Nangona itafile ehlengahlengiswayo yombane, ukuhlala ixesha elide kunokuba nemiphumo emibi. Ukunqanda oku, thatha ikhefu rhoqo ukuze uzolule, uhambe, okanye wenze umthambo omncinci.
Zeziphi izihlunu eziba buthathaka xa uhleli?
Ukuhlala ixesha elide kunokukhokelela ekubeni buthathaka kwezihlunu ezithile emzimbeni.
Nazi ezinye izihlunu ezinokuba buthathaka xa uhlala:
Uzuko
I-glutes, okanye izihlunu zeempundu, zinokuba buthathaka ngenxa yokuhlala ixesha elide. Oku kunokukhokelela ekumeni kakubi kunye neentlungu zangasemva.
Hip flexors
I-hip flexors, ebekwe ngaphambili kwi-hip, ingaba qinile kwaye ibe buthathaka ngenxa yokuhlala ixesha elide. Oku kunokukhokelela ekumeni kakubi kunye neentlungu ze-hip.
hamstrings
I-hamstrings, ehlala ngasemva kwamathanga, ingaba qinile kwaye ibuthathaka ngenxa yokuhlala ixesha elide. Oku kunokukhokelela ekumeni kakubi kunye neentlungu zangasemva.
Ukulwa nokuba buthathaka kwezi zihlunu, kubalulekile ukuba uthathe ikhefu uhleli kwaye wenze imithambo rhoqo, njengokuzolula kunye nokuqeqesha amandla. Ukusebenzisa itafile ehlengahlengiswayo yombane ukutshintshisa phakathi kokuhlala kunye nokuma kunokunceda ukukhuthaza intshukumo kunye nokuthintela ukuncipha kwezi zihlunu.
Izihlunu ezingapheliyo
Izihlunu eziphambili, ezibandakanya i-abs kunye nezihlunu ezisezantsi, zinokuba buthathaka xa uhlala. Oku kunokukhokelela ekumeni kakubi kunye neentlungu zangasemva.
Itheyibhile ehlengahlengiswayo yombane inokunceda njani ukubuyisela ekuziphatheni kokuhlala
Ukuziphatha kokuhlala kunokuba neziphumo ezibi emzimbeni, kodwa ukusebenzisa itafile ehlengahlengiswayo yombane kunokunceda ukuchacha kwezi ziphumo. Nantsi indlela:
Ukuphuculwa kweSekethe
Ukuhlala ixesha elide kunokukhokelela ekujikelezeni kakubi, oku kunokubangela iingxaki ezininzi zempilo. Ukusebenzisa itafile ehlengahlengiswayo yombane ukutshintshana phakathi kokuhlala nokuma kunokunceda ukuphucula ukujikeleza kunye nokunciphisa umngcipheko wezi ngxaki.
Ukunciphisa iintlungu
Ukuhlala ixesha elide kunokukhokelela kwiintlungu zomqolo, kodwa ukuma kunokunceda ukuthomalalisa le ntlungu. Ukusebenzisa itafile ehlengahlengiswayo yombane ukutshintshisa phakathi kokuhlala kunye nokuma kunokunceda ukunciphisa iintlungu zangasemva kunye nokuphucula intuthuzelo yonke.
Ukunyusa Amandla
Ukuhlala ixesha elide kunokushiya abantu beziva bediniwe kwaye bediniwe, kodwa ukuma kunokunceda ukonyusa amanqanaba amandla. Ukusebenzisa itafile ehlengahlengiswayo yombane ukutshintshana phakathi kokuhlala nokuma kunokunceda abantu bazive bephaphile kwaye benemveliso imini yonke.
Ukuhlala ixesha elide kunokukhokelela ekumeni kakubi. Enokubangela iingxaki zempilo ezahlukeneyo. Ukusebenzisa itafile ehlengahlengiswayo yombane ukutshintshisa phakathi kokuhlala kunye nokuma kunokunceda ukuphucula ukuma kunye nokunciphisa umngcipheko wezi ngxaki.
Ngokusebenzisa itafile ehlengahlengiswayo yombane ukukhuthaza ukunyakaza kunye nokunciphisa ukuziphatha okungapheliyo, abantu ngabanye banokuphucula impilo yabo yonke kunye nokuphila kakuhle.
