Okuqukethwe
Ezweni lanamuhla elimatasatasa, abaningi bethu bachitha amahora amaningi behleli edeskini. Ngaphambi kwekhompiyutha noma kusofa, ngokuvamile ehola indlela yokuphila engenzi lutho.
Nakuba lokhu kungase kubonakale kuyinto evamile, iqiniso liwukuthi ukuhlala isikhathi eside kuhlotshaniswa nohlu lwemiphumela emibi yezempilo. Kuhlanganisa ukukhuluphala ngokweqile, isifo senhliziyo, ngisho nezinhlobo ezithile zomdlavuza.
Yilapho kungena khona amathebula kagesi alungisekayo. Lezi zingcezu ezintsha zefenisha zingasisiza ukuba sigqashule kumaketango okuziphatha kokunganyakazi futhi zikhuthaze ukunyakaza usuku lonke.
Kulesi sihloko, sizohlola izinzuzo zamatafula kagesi alungisekayo ekwehliseni ukuziphatha kokunganyakazi. Kanye namanye amathiphu okuthi ungagwema kanjani amaphutha avamile wokuhlala futhi uthuthukise inhlalakahle jikelele. Noma ngabe usebenza ekhaya noma ehhovisi, ithebula likagesi elilungisekayo lingase libe ukhiye ukuze ube nempilo enhle, okhiqiza kakhulu.
Iyini indlela yokuphila yokunganyakazi?
Impilo yokunganyakazi isho ukungenzi lutho nokuhlala noma ukulala phansi kakhulu. Lolu hlobo lwempilo luvamile ezikhathini zamanje ngoba abantu bavame ukuba nemisebenzi edinga ukuhlala edeskini noma ikhompyutha. Ubuchwepheshe bukwenza kube lula ukuchitha isikhathi esiningi uhlezi ubuka izikrini.
Kubalulekile ukwazi ukuthi ukuhlala unganyakazi akufani nokungenzi lutho ngokomzimba. Ukwenza umsebenzi womzimba olinganiselayo kuye konamandla okungenani imizuzu engu-150 ngesonto kungasiza ekunciphiseni imiphumela emibi yokuhlala kakhulu.
Ukunganyakazi kusho ukunganyakazi kakhulu nokusebenzisa amandla amancane kakhulu. Ngezinye izikhathi abantu abangasebenzi ngokomzimba nabo bahlezi, njengalapho belele. Ukuhlala isikhathi eside kuyingozi empilweni yethu ngoba kungadala ukukhuluphala ngokweqile, isifo senhliziyo, isifo sikashukela, umfutho wegazi ophakeme ngisho nomdlavuza. Kungase futhi kubangele ukuvuvukala, kubambezele umzimba wethu, futhi kwenze amathambo ethu abe buthaka. Ukuhlala kakhulu akuthinti nje impilo yethu engokomzimba. Ucwaningo luye lwabonisa ukuthi lungabangela nezinkinga zempilo yengqondo njengokucindezeleka nokukhathazeka. Ngamafuphi, ukungenzi lutho kubi empilweni yethu yonke kanye nenhlalakahle yethu, futhi kufanele sizame ukunyakaza kakhulu phakathi nosuku.
Ithebula likagesi elilungisekayo lingasiza kanjani?
Izinzuzo zomzimba
Uma kuziwa ekunciphiseni ukuziphatha kokunganyakazi, ukuma ngokuvamile kubhekwa njengendlela enempilo esikhundleni sokuhlala.
Nakuba kubalulekile ukuqaphela ukuthi ukuma isikhathi eside kungase kube nemiphumela engemihle, njengokukhathala, ubuhlungu bonyawo, nemithambo ye-varicose.
Yilapho amathebula kagesi alungisekayo angena khona. Avumela abasebenzisi ukuthi bashintshane phakathi kokuhlala nokuma usuku lonke. Ukulinganisa ibhalansi phakathi kwezinzuzo zokuma nokunethezeka kokuhlala.
Ngokukhuthaza ukunyakaza nokunciphisa ukuhlala isikhathi eside. Amathebula alungiseka ngogesi angasiza ukuthuthukisa impilo nokuphila kahle iyonke.
Baye baduma kakhulu eminyakeni yamuva nje ngenxa yekhono labo lokulwa nokuziphatha kokuhlala.
Ezinye izinzuzo
Amathebula kagesi alungisekayo nawo angathuthukisa ukukhiqiza. Ucwaningo lubonise ukuthi ukushintshana phakathi kokuhlala nokuma kungasiza ekuthuthukiseni ukugxila, ukugxilisa ingqondo, namazinga wamandla. Ngokunciphisa ukungakhululeki nokukhuthaza ukunyakaza. Amathebula kagesi alungisekayo angasiza futhi ekwehliseni iziphazamiso futhi andise umkhiqizo.
Sekukonke, amathebula kagesi alungisekayo ayithuluzi elisebenzayo lokulwa nokuziphatha kokunganyakazi kanye nokwenza ngcono kokubili impilo engokomzimba nengqondo. Ngokuvumela abasebenzisi ukuthi bashintshane phakathi kokuhlala nokuma usuku lonke. Lawa mathebula angasiza ukukhuthaza ukunyakaza, ukunciphisa ukungakhululeki, nokuthuthukisa ukukhiqiza.
Nakuba amatafula kagesi alungisekayo angasiza ekulweni nemiphumela emibi yokuhlala isikhathi eside. Kusabalulekile ukusebenzisa ukuma ngendlela efanele kanye namasu lapho uhlezi.
Nawa amaphutha athile avamile okufanele uwagweme:
Ukweqa imilenze yakho
Ukweqa imilenze yakho kungaholela ekusabalaleni kabi nokungaphatheki kahle. Esikhundleni salokho, gcina izinyawo zakho zibheke phansi noma sebenzisa indawo yokuphumula.
Encike phambili
Ukuncika phambili kungacindezela intamo namahlombe. Ukuze ugweme lokhu, lungisa indawo yakho yokusebenza ukuze ibe sezingeni elifanele nebanga.
Ukulala
I-slouching ingafaka ukucindezeleka okungadingekile emhlane nasentanyeni, okuholela ebuhlungu nokungakhululeki. Ukuze ugweme lokhu, hlala uqonde amahlombe akho emuva futhi izinyawo zakho ziphansi phansi.
Ukuhlala isikhathi eside kakhulu
Ngisho netafula likagesi elilungisekayo, ukuhlala isikhathi eside kusengaba nemiphumela engemihle. Ukuze ugweme lokhu, thatha ikhefu njalo ukuze welule, uhambe, noma wenze izivivinyo ezilula.
Yimiphi Imisipha Eba Buthaka Ngokuhlala?
Ukuhlala isikhathi eside kungaholela ekubeni buthaka kwemisipha ethile emzimbeni.
Nansi eminye yemisipha engase ibe buthakathaka ngokuhlala:
Kuyakhazimula
I-glutes, noma imisipha yezinqe, ingaba buthakathaka ngokuhlala isikhathi eside. Lokhu kungaholela ekumeni kabi nobuhlungu beqolo.
Ama-flexible e-Hip
Ama-hip flexor, atholakala ngaphambili kwezinqulu, angacinana futhi abe buthakathaka ngenxa yokuhlala isikhathi eside. Lokhu kungaholela ekumeni kabi nobuhlungu be-hip.
hamstrings
Imisipha, etholakala ngemuva kwamathanga, ingaba qinile futhi ibe buthakathaka ngenxa yokuhlala isikhathi eside. Lokhu kungaholela ekumeni kabi nobuhlungu beqolo.
Ukuze ulwe nokuba ntekenteke kwale misipha, kubalulekile ukuthi uthathe ikhefu uhlezi futhi uzivocavoce njalo, njengokuzelula nokuzilolonga amandla. Ukusebenzisa itafula eliguquguqukayo likagesi ukushintshanisa ukuhlala nokuma nakho kungasiza ekukhuthazeni ukunyakaza futhi kuvimbele ukuba buthakathaka kwale misipha.
Izicubu zomgogodla
Imisipha ewumgogodla, ehlanganisa i-abs kanye nemisipha ephansi emuva, ingaba buthakathaka ngokuhlala. Lokhu kungaholela ekumeni kabi nobuhlungu beqolo.
Ithebula likagesi elilungisekayo lingasiza kanjani ukululama ekuziphatheni kokunganyakazi
Ukuziphatha kokunganyakazi kungaba nemiphumela emibi emzimbeni, kodwa ukusebenzisa ithebula likagesi elilungisekayo kungasiza ukululama kule miphumela. Nansi indlela:
Ukujikeleza Okuthuthukisiwe
Ukuhlala isikhathi eside kungabangela ukungahambi kahle kwegazi, okungabangela izinkinga ezihlukahlukene zempilo. Ukusebenzisa itafula likagesi elilungisekayo ukushintshanisa ukuhlala nokuma kungasiza ekuthuthukiseni ukujikeleza kwegazi nokunciphisa ingozi yalezi zinkinga.
Ukunciphisa Ubuhlungu Basemuva
Ukuhlala isikhathi eside kungabangela ubuhlungu beqolo, kodwa ukuma kungasiza ekudambiseni lobu buhlungu. Ukusebenzisa itafula elilungisekayo likagesi ukushintshanisa ukuhlala nokuma kungasiza ekwehliseni izinhlungu emhlane futhi kuthuthukise ukunethezeka okuphelele.
Amandla aKhulu
Ukuhlala isikhathi eside kungashiya abantu bezizwa bekhathele futhi bekhathele, kodwa ukuma kungasiza ukukhulisa amazinga amandla. Ukusebenzisa itafula likagesi elilungisekayo ukushintshanisa ukuhlala nokuma kungasiza abantu bazizwe beqaphile futhi bekhiqiza kakhulu usuku lonke.
Ukuhlala isikhathi eside kungaholela ekumeni kabi. Okungabangela izinkinga ezihlukahlukene zempilo. Ukusebenzisa itafula elilungisekayo likagesi ukushintshanisa ukuhlala nokuma kungasiza ekuthuthukiseni ukuma nokunciphisa ingozi yalezi zinkinga.
Ngokusebenzisa itafula likagesi elilungisekayo ukuze kuthuthukiswe ukunyakaza nokunciphisa ukuziphatha kokunganyakazi, abantu bangathuthukisa impilo yabo yonke kanye nokuphila kahle.
