Emma Miller
Inani elikhulu labantu lithwaxwa ngumqolo, umva ophantsi, okanye iintlungu zentamo ngenxa yezitulo zeofisi ezingonwabanga okanye ukubekwa komzimba ngendlela engafanelekanga ngelixa usebenza. Kukho nezinye izizathu zokuba ungaziva ungakhululekanga ekupheleni kosuku.
Kutheni ukuhlala kulimaza umqolo wakho - kubangela
Kukho iimpendulo ezininzi komnye wemibuzo ebaluleke kakhulu. Iimvakalelo ezingathandekiyo emzimbeni zivela ngenxa:
- Isikhundla somzimba esingafanelekanga - awulawuleki ukuhamba kwakho kwaye umthwalo kwi-skeleton usasazwa ngokungafaniyo;
- ukusebenza ngezixhobo zombane - kaninzi uchwetheza kwi-smartphone okanye kwilaptop ngelixa ungqiyame phezu kwesixhobo;
- Isitulo seofisi esingenakukhathazeka - izinto eziqinileyo kunye ne-backrest ngaphandle kwenkxaso yomgogodla zibeka umzimba phantsi koxinzelelo oluqhubekayo.
Kwakhona, imbangela yentlungu yentamo ingaba ngumkhwa ombi - ukutshaya. Inyaniso kukuba i-nicotine ikhupha i-intervertebral discs, ekhupha i-vertebrae. Ukuhamba kwegazi kuphinde kuphazamiseke, ngoko ke ukuba utshaya kwaye ungacwangcisi ukukhokela impilo enempilo, oogqirha bancoma yonke imizuzu eyi-15-20 ukujonga indlela intamo yakho kunye nomva ovakalelwa ngayo.
Ungawunceda njani umqolo wakho ngelixa uhleli - imithambo
Ezi zinto zilandelayo ze-gymnastics aziyi kufaneleka kuphela kubasebenzi baseofisi, kodwa nabaqhubi bezithuthi zikawonkewonke, kunye nabathengisi. Ngokubanzi - bonke abo bachitha ixesha labo elininzi behleli.
Ukuze impilo yakho iphucuke kunye neentlungu ziphele, yenza la manyathelo alandelayo ngeyure nganye:
- Relax your cervical spine - yima nkqo kwaye ujikelezise intloko yakho ngasemva naphambili, i-clockwise, i-counterclockwise, kwaye emva koko kwisangqa;
- Yolula amagxa akho kunye nomva - jikelisa iingalo zakho ngasekunene kunye ne-anti-clockwise, uphinda umthambo amaxesha ama-4;
- Yolula i-torso - yenza ukugoba, ukujikeleza komzimba ngakwesobunxele nangakwesokudla, tyekisa i-pelvis;
- Sebenza emilenzeni yakho - squat kangangoko unako, kwaye ujonge phambili, amadolo, kunye namaqatha.
Akuyi kuba yinto engafanelekanga ukuhamba ngeenyawo ukuya emsebenzini endaweni yokukhwela izithuthi zikawonke-wonke. Kukwangcono ukuhamba unyuka usehla izinyuko endaweni yokusebenzisa ilifti. Ukongeza, oogqirha bancomela ukuba ujoyine ijim okanye idama lokuqubha ukuze umqolo wakho, amalungu, kunye nezihlunu zenze umthambo rhoqo - ngoko ziya kuba namandla kwaye zikwazi ukuqina.
