Okuqukethwe
Ukugcina ukuma okuhle kubalulekile ekuvimbeleni ubuhlungu emuva nezinye izinkinga ze-musculoskeletal. Okukusiza ukuthi uvuke emahoreni amade wokuhlala edeskini. Ukusebenzisa ideski elilungisekayo elinobude bedeski elingcono kakhulu lokuma ngokuya nge-ergonomics eguquguqukayo kungakusiza ukuthi ugcine ukuhleleka okufanele futhi unciphise ubunzima emisipha yakho yangemuva.
Kulesi sihloko, sizohlola ukuphakama kwedeski elimile okungcono kakhulu kanye namathiphu okuthuthukisa ukuma kwakho nokunciphisa ubuhlungu beqolo.
Umthelela Wobude Bedeski Ekumeni
Ingabe uhlushwa iqolo elingapheli? Awuwedwa. Ngokusho kwe I-Mayo Clinic, "Ubuhlungu beqolo yisinye sezizathu ezivame kakhulu ukuthi abantu baye kudokotela."
Eqinisweni, kulinganiselwa ukuthi i-8 kwabangu-10 baseMelika bayozwa ubuhlungu emuva esikhathini esithile ekuphileni kwabo. Nakuba kunezimbangela eziningi zobuhlungu emuva. Ukuhlala isikhathi eside kanye ne-desk heigh engafanelekile kubahlanganyeli abakhulu abangu-2.
Empeleni. ukuphakama kwedeski okungafanele akubangeli nje ubuhlungu beqolo kodwa futhi kungaholela ezinkingeni eziningi, kusukela ezintanyeni ezicindezelekile namahlombe kuya emehlweni acindezelekile. Ukuqonda ukuthi ukuphakama kwedeski kuthinta kanjani ukuma kuyisinyathelo sokuqala sokudala indawo yokusebenza ye-ergonomic ekhuthaza kokubili ukunethezeka nokukhiqiza.
Ukuqaphela ubude bedeski elimile elifanele kudlula indlela yobukhulu obubodwa obulingana-bonke. Izici ngazinye zidlala indima ebalulekile ekunqumeni ukuthi yikuphi ukuphakama okusebenza kangcono kumuntu ngamunye.
Amathiphu Okugcina Ukuma Okuhle
Uma kuziwa ekuthuthukiseni ukuphakama kwedeski elimile, omunye wezimiso eziyisisekelo ukugwema ubunzima nokungakhululeki.
Izindololwane Zakha I-engeli engu-90-Degree
Itshe legumbi ledeski lokuma elilungiswe kahle ligcina i-engeli engu-90-degree ezindololwaneni. Le engeli ayivumeli nje kuphela ukuma kwengalo yemvelo kodwa futhi ivimbela ubunzima obungenasidingo emahlombe nangaphezulu. Lokhu kulungiswa okulula okubalulekile kukhuthaza ukuma okukhululekile, kunciphisa ubungozi bezinkinga ze-musculoskeletal ezihlobene nokuma isikhathi eside.
Lungisa Isikrini Kuzinga Leso
Okunye okucatshangelwayo okubalulekile wukuqondanisa kwesikrini ezingeni lamehlo. Uma i-monitor yakho isethwe iphansi kakhulu noma iphakeme kakhulu, ingaholela ekucindezelekeni kwentamo nokungakhululeki. Ngokufanelekile, ingaphezulu lesikrini sakho kufanele libe ngaphansi noma ngaphansi kweleveli yeso lakho. Lokhu kubeka kuqinisekisa ukuthi ugcina isikhundla sentamo engathathi hlangothi, unciphisa ingozi yokucindezeleka noma ukukhathala.
Ukugcina Izihlakala Zisesimweni Esimaphakathi
Ukunethezeka kwesihlakala kuvame ukunganakwa kodwa kubalulekile ekusebenziseni isikhathi eside kwedeski elimile. Ukugcina izihlakala zakho zisesimweni sokungathathi hlangothi, zingagobeli phezulu noma phansi, kunciphisa ingcindezi emathanjeni nasezinzwa. Lokhu kungafezwa ngokulungisa ikhibhodi nobude begundane ukuze kuhambisane nokuma kwendololwane yakho.
I-Dynamic Movement kanye Nokugcinwa Kokuma
Ingqikithi yedeski elimile ayilele nje ekumeni kodwa ekukhuthazeni ukunyakaza okuguquguqukayo kulo lonke usuku lwakho lokusebenza. Ukuhlala umile, ngisho umile, kungaholela kusethi yakho yezinselelo. Ngakho-ke, kubalulekile ukufaka ukunyakaza okuvamile ukuze kuthuthukiswe ukujikeleza, ukunciphisa ukukhathala kwemisipha, nokukhuthaza inhlalakahle jikelele.
1. Ukwelula Intamo Nehlombe: Tshekisa ikhanda lakho ngobumnene ukusuka kolunye uhlangothi uye phambili nangemuva ukuze ukhulule ukungezwani entanyeni. Ukugingqa amahlombe akho ngokunyakaza okuyindilinga kunganciphisa ukuqina kwamahlombe.
2. Izandiso zomgogodla: Beka izandla zakho emhlane wakho ophansi bese ugoqa kahle ubheke emuva. Lokhu kuvivinya umzimba kusiza ukulwa nokuthambekela kokuzingela, ukukhuthaza isikhundla somgogodla ongathathi hlangothi.
3. Ukuphakanyiswa Kwezinzwane Nokuphakanyiswa Kwezithende: Phakamisa izinzwane zakho ngaphakathi kwezicathulo zakho bese izithende zakho zibandakanye imisipha yakho yethole. Lokhu kuvivinya umzimba okulula akuhlinzeki nje ngokukhululeka kodwa futhi kusebenza njengokujima okucashile kwemilenze yakho engezansi.
4. Ukushintsha Isisindo Esithambile: Ngezikhathi ezithile shintsha isisindo sakho sisuka komunye umlenze siye komunye. Lesi senzo esilula sibandakanya amaqembu emisipha ahlukene, ukuvimbela ukuqina nokukhuthaza ukujikeleza kwegazi.
Ngokufaka ukunyakaza okuguquguqukayo nezindawo eziqondisiwe ohlelweni lwakho lwedeski lokuma, awulwi kuphela nezinselele zokusebenza isikhathi eside kodwa futhi ufaka isandla ngenkuthalo ekumiseni okungcono nasekuphileni kahle komzimba jikelele.
Amanye amathiphu
Ukugcina ukuma okuhle nokunciphisa ubuhlungu emuva ehhovisi kudlula nje ukusebenzisa ideski elimile nokuphakama kwedeski okufanele. Nawa amanye amathiphu okufanele uwacabangele.
1. Qinisekisa ukuthi uhlala esihlalweni esinokusekelwa okuhle kwe-back ukuze ugcine ijika lemvelo lomgogodla wakho. Lungisa ubude besihlalo ukuze izinyawo zakho zibe yisicaba phansi futhi amadolo akho alingane nezinqulu zakho.
2. Uma izinyawo zakho zingafiki phansi, sebenzisa i-footrest ukuze ugcine izinyawo zakho zisekelwe.
3. Ukwengeza, ukusebenzisa ikhibhodi e-ergonomic kanye negundane kunganciphisa ubunzima ezihlakaleni nasezingalweni zakho. ngenkathi usebenzisa ihedisethi kungasiza ekugwemeni ukugoqa ifoni phakathi kwentamo yakho nehlombe.
