Ukuzivocavoca umzimba ukuze wenze emsebenzini

Ukuzivocavoca kwe-posture: Kulula ukungena kumkhwa ombi wokuma kakubi / ukungahambi kakuhle, ngakumbi emsebenzini apho umntu engena kwi-groove kwaye aqhubeke ngaphandle kokucinga malunga nokuma kwakhe. Kude kube kude kube yilapho ukungonwabi kunye neentlungu ziqala ukuvela apho abantu baqala ukucinga malunga nokuba yintoni ebangela imiba. Oku kudla ngokubandakanya:

• Umqolo obuhlungu
• intlungu Gxalaba
• intlungu entanyeni
• Uxinene/Uxinezelekile umqolo

Abaqondi ukuba yonke le miba iziswa kukuhlala ixesha elide nokuziqhelanisa nokuma ngendlela engafanelekanga. Abantu abasebenzisa i-posture efanelekileyo:

• Lala ngcono
• Hambisa ngcono
• Uncitshiswe kungabikho zintlungu neentlungu
• Ukwetyisa kuyaphucuka
• Umsebenzi welungu uyaphucuka
• Yiba nempilo engcono iyonke

Ukuqaphela ukuma okufanelekileyo linyathelo lokuqala lokukwazi ukuyigcina. Xa uziva umqolo uqalisa ukugoba, amagxa azingela, okanye umva uyashukuma, yima kwaye uthathe umzuzwana ukubuyisela umzimba umva ulungelelwaniso olufanelekileyo.

Ukuhlala phantsi

Ukuma okufanelekileyo kuthetha ukuhlala, ukuma, okanye ukuhamba kwindawo kunye nokunciphisa kancinci kwimisipha yomzimba kunye nemigqaliselo. Indawo yokuhlala kakuhle ithetha:

• Ukuhlala ngomqolo ngqo kunye namagxa ngasemva.
• Ukuba nazo zonke iigophe zendalo zomnqonqo ngolungelelwaniso.
• Ukugcina amadolo egobile kwi-angle efanelekileyo kunye neenyawo eziphantsi.
• Ubunzima busasazwa ngokulinganayo kwizinqe zombini.
• Gcina iingalo kwii-90 degrees ukuya kwi-torso, usebenzisa i-armrests okanye kwidesksi.
• Xa ujonge imonitha yekhompyuter, yigcine kwindawo apho ujonge ngqo.
• Sebenzisa isitulo esinenkxaso esezantsi.
• Naxa uhleli ngokuma kakuhle, kubalulekile ukunqanda ukuhlala kwindawo enye ngaphezulu kwemizuzu engama-30.
• Yima rhoqo, hamba-hamba, kwaye uzolule.

Imithambo yokuma

Ukuzivocavoca kwe-posture kuya kunceda ukuqinisa umqolo, intamo, kunye namagxa. Bakwanceda njengesikhumbuzo sokugcina ukuma kakuhle imini yonke.

Phakamisa amagxa kwaye Ukhulule

Xa behleli phantsi ixesha elide, abantu badla ngokukhula amagxa ajingayo. Kubangelwa ukungalingani kwemisipha entanyeni nangaphezulu. Izihlunu ezithile entanyeni, ngokukodwa i-pectoralis enkulu kunye nencinci, iyancipha kwaye iqinile. Ezinye izihlunu kumqolo ongaphezulu, i-trapezius, i-latissimus dorsi, kunye ne-rhomboids, iyancipha kwaye yolule. Ezi zihlunu zinokukhuthazwa ngokuzolula imini yonke.

• Hlala esitulweni sakho iinyawo zakho zithe tyaba phantsi kwaye umqolo uthe tye.
• Tsala amagxa ukuya kwisilingi.
• Zibambe apho imizuzwana emithathu ukuya kwemihlanu.
• Vumela amagxa.
• Kunconywa ukuphinda i-5 ukuya kwi-6 amaxesha ngeyure nganye.

Ukuqengqeleka kwamagxa

Omnye umthambo wokunqanda amagxa angqukuva/agobileyo.

• Hlala esitulweni sakho iinyawo zakho zithe tyaba phantsi kwaye umqolo uthe tye.
• Thatha umoya ngaphakathi.
• Phakamisa amagxa ezindlebeni.
• Shenxisa amagxa ngasemva.
• Khama iiblades zamagxa kunye.
• Kwi-exhale, gqiba ukujikeleza ngokuyeka amahlombe abuyele kwindawo engathathi hlangothi.
• Phinda izihlandlo ezi-5 ukuya kwezi-6 ngeyure nganye.
• Umthambo unokwenziwa kwelinye icala.

Intamo iqengqeleka

Ukuma kwentloko phambili, i-aka text neck, inokuphuhlisa. I-Neck rolls iyacetyiswa imini yonke.

• Yayamisa intloko yakho ngakwigxalaba lasekunene.
• Khululeka intamo kwaye uvumele intloko yakho ijonge esifubeni sakho.
• Qhubeka uqengqele intloko yakho ngasekhohlo kwaye unyuke kwaye ujikeleze ubuyele kwindawo yokuqala.
• Yenza ubuncinane i-3-4 i-neck rolls rhoqo kwiiyure ezimbalwa.
• Phinda umthambo kwaye utshintshe indlela.

I-Trapezius yolula

I-trapezius liqela elikhulu le-muscle kwicandelo elingasentla-eliphakathi kumqolo kunye nentamo. I-trapezius inoxanduva lokuhambisa amahlombe ehlombe kunye nokwandisa intamo. Ukolula le misipha rhoqo kuya kunceda ukugcina ukuma kakuhle.

• Hlala esitulweni sakho umnqonqo uthe tye kwaye iinyawo zithe tyaba emhlabeni.
• Beka isandla sasekunene phezu kwentloko yakho.
• Tsala ngobunono intloko yakho ngakwigxalaba lasekunene.
• Yenza enye ukuya kathathu kwicala ngalinye.
• Yibambe i-pose imizuzwana engama-30 ukuya kwengama-60.

Ukujikeleza kwengalo

Lo msebenzi unokunceda ukugcina umqolo kunye nokulungelelaniswa kwamagxa. Oku kunokwenziwa uhleli okanye umile.

• Yolula iingalo emacaleni iintende zijonge ezantsi.
• Ngelixa ugcina umqolo uthe tye, hambisa iingalo kwizangqa ezincinci.
• Yenza uphindaphindo olulishumi ujikelezisa iingalo phambili, emva koko.
• Yenza iiseti ezi-3-4.

Ukwenza lo mthambo wokuma kwindawo yakho yokusebenza rhoqo kuya kunceda ukuphucula nokugcina ukuma ngendlela efanelekileyo kwaye unciphise umngcipheko wentlungu yomqolo, intamo, kunye negxalaba.

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UkuBumbiswa kweBhunga

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Ukufaneleka kwiMpilo yexesha elide

Ulwakhiwo lwezihlunu alukho nje kubakhi bomzimba kunye neembaleki. Wonke umntu unokuxhamla ekwakheni uMzimba wabo oBonelekileyo kwimpilo yexesha elide. Kubalulekile ukubeka iliso kwiinguqu ze-Lean Body Mass ngokulinganisa ubume bomzimba. Uhlalutyo lokwakheka komzimba lwahlula ubunzima bomzimba kwizinto ezahlukeneyo.

• IMat Mass
• Isidumbu somzimba
• Inqanaba le-basal Metabolic
• Oku kuya kunika umfanekiso ocacileyo wokuqina kunye nempilo yonke.

Ukwakha Ubunzima boMzimba oNcinci lutyalo-mali kwikamva lomzimba. I-LBM eninzi eyakhiweyo, ngakumbi igcinwe xa umzimba uyidinga. Kodwa ngaphambi kokuba ungeze iiprotheyini zokushukuma kunye nokuxhathisa ukusebenza kwirejimeni yemihla ngemihla, kufuneka kubekho isicwangciso. Inyathelo lokuqala lokwakha ubunzima bomzimba obhityileyo obunempilo kukulinganisa ukuba ungakanani na ngohlalutyo lokwakheka komzimba.

Ucaphulo

Biswas A, Oh PI, Faulkner GE, et al. Ixesha lokuhlala kunye noNxibelelwano lwalo kunye noMngcipheko weSifo seSifo, ukusweleka, kunye nokulaliswa esibhedlele kubantu abadala. U-Ann Intern Med. 2015;162:123-132. doi: 10.7326 / M14-1651. Ifikeleleke nge-7 kaJanuwari 2017.

I-Ergonomics yokuHlala ixesha elide. Indawo yeWebhu yeZiko le-UCLA. spinecenter.ucla.edu/ergonomics-prolonged-sitting. Ifunyenwe ngoJanuwari 7, 2017.

UFlorido R, uMichos E. Isifo sokuhlala: Ukuhambisa indlela yakho kwiNtliziyo ephilileyo. Iindaba zase-US kunye neNgxelo yeHlabathi. health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Ipapashwe ngoSeptemba 14, 2015. Kufumaneka ngoJanuwari 7, 2017.

Fortner, Miles O et al. "Ukunyanga 'slouchy' (hyperkyphosis) posture kunye ne-chiropractic biophysics®: ingxelo yecala esebenzisa inkqubo yokubuyisela umfanekiso wesibuko se-multimodal image®." Ijenali yenzululwazi yonyango lomzimba vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475

Levine JA. Zeziphi iingozi zokuhlala kakhulu? Iwebhusayithi yeMayo Clinic. www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005. Ipapashwe ngoSeptemba 4, 2015. Kufumaneka ngoJanuwari 7, 2017.

U-O'Connor B. Isifo Sokuhlala: I-Epidemic entsha yeMpilo. Iwebhusayithi yeChopra Centre. www.chopra.com/articles/sitting-disease-the-new-health-epidemic. Ifunyenwe ngoJanuwari 7, 2017.

Wolfe, uRobert R. “Indima engaxatyiswayo yezihlunu kwimpilo nakwizifo.” Ijenali yaseMelika yesondlo seklinikhi vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475