Abadlali bebhola bayazi ixabiso lokuswela ukunqanda ukulimala. Umsebenzi wekhompyutheni uncike kwi-amazing, even sport, ukusebenza komzimba wakho. Ucela izandla zakho kunye nezikhwebu ukuphinda imisebenzi engekho ngamakhulu, kungekhona amawaka, kodwa amashumi amawaka ngamaxesha ngemini. Ukubambisa kubalulekile kubadlali abaqeqesha iyure ngosuku, besenza ukuphindaphinda kwama-100 kwizinto zokuqeqesha umzimba.
Khawucinge nje ukuba ngabafundi abakhulu, abalobi okanye abasebenzi baseofisi ("baphume" ngeeyure ezisibhozo okanye ngaphezulu imihla ngemihla ngezandla zabo nangamaqhosha, ukwenza okuphindaphindiweyo ngama-50,000 kwibhodibhodi) kufuneka banwebe izandla kunye nezibonda.
RSI Exercises
Nika ikhono elichazwe ngezantsi uzame iveki enye. Cinga ngolu vavanyo lweveki enye. Zibophelele ekulandeleni le nyathelo elula yonke imihla yeveki.
Indlela Esebenza ngayo: Udinga ukunweba iintethe kunye nezihlunu kwiimpahla zakho zemihla ngemihla. Ndiya kukukhokela ngokulula. Uya kuyenza ekuseni ngaphambi kokuba uqale ukuthayipha, ngexesha lesidlo kwaye ekupheleni kosuku. Olu lucala luya kunceda ukugcina izibonda zakho ziqine kwaye zidale iingxaki, ezifana ne- carpal tunnel syndrome , kunye nezinye iindidi zokuphindaphinda ukuphazamiseka kwengxaki (RSI).
Ukukhuthazwa: Izandla kunye nezibilini yinto esiyithathayo. Thatha isikhashana ukucinga malunga nokuba kubaluleke kangakanani ukusebenzisa izandla zakho kunye nezibilini kubomi bakho.
Cinga zonke izinto ozisebenzisayo, njengokushayela, ukupheka, ukudlala nabantwana, ukufunda incwadi, ukukhwela ingilazi. Khawucinge ukuba ubuhlungu xa uzama ukwenza into. Masize sisebenze ukukhusela loo ntlungu ingeka kwenzeka.
I-Stretch
Ngexa umile, ubambe iingalo zakho ngqo phambi kwakho ngeminwe yakho eyongeziweyo, iintendelezo zijongene nomhlaba.
Emva koko, pha kamisa izandla zombini kwindawo "yokuma" (iintendelezo ezibheke eludongeni phambi kwakho) ngelixa ugcina izandla zakho ngqo. Gcina le ndawo imizuzwana emihlanu. Emva koko, buyisela izandla zakho kwindawo yokuqala uze wenze intonga. Ubambe imizuzwana emihlanu. Emva koko, jiqulela iqhosha lakho phantsi, ngoko umva wesandla sakho ubhekise eludongeni phambi kwakho kwaye unokubona amaqhosha akho. Ubambe imizuzwana emihlanu. Ekugqibeleni, buyela kwisimo sokuqala uze ukhulule izandla zakho neminwe. Ubambe imizuzwana emihlanu. Phinda ulandele zonke iilwimi ezili-10.
Zi khumbuze
Icandelo elona lukhuni kunalo lakhono likhumbula ukukwenza. Ilula isithatha imizuzu emibini ukugqiba; ufuna nje ukukhumbula ukukwenza. Kule veki yonke, qulunqele ukwenza le ngqungquthela yokwazisa imihla ngemihla, kathathu ngosuku. Phrinta amanye amakhadi okukhumbuza, atholakala phantsi kwe "khutshulwa" itekisi yolu buchule, kwaye uwabeke apho uqinisekile ukuba uwabona. Beka isikhumbuzo kwisitulo sakho xa ushiya isidlo sasemini kwaye ekupheleni kosuku. Qikelela : Ndiza kululalisa izikhwebu zam kathathu ngosuku ngosuku ngalolu veki.
Iingcebiso
Yongeza malunga nemizuzu emibini yokwelula lonke umzimba wakho kwindlela yakho yokwelula. Mkhulula amahlombe akho, umva wakho. Hambisa intloko yakho ukusuka ecaleni.
Sula umva wakho. Uza kuziva unamandla ngakumbi kwaye ube nobunzima obukhulu kunye nentlungu.
Nantsi yonke inkqubo. Nika ngamnye umntu isonto eliqinileyo uzame, uze ubuye wenze okulandelayo.
Thintela i-RSI
- Ukuba usenayo intlungu yesandla, ukukhathala okanye ukuguqulwa, qiniseka ukuthetha nodokotela wakho. Kukho ezinye ilula kunye nezinto onokuzenza, kuxhomekeke kwimeko yengxaki onayo. Ukuba usebenza eofisini, thetha nomqeshi wakho-oku kukulimala komsebenzi kwaye kufuneka uphathwe kakhulu.
- Ungadluli kwi-stretch. Umele uzive ulula, ulula - ukuba kukho intlungu, kha wuleza. Musa "ukuhlawulela" ulula okanye uyinyanzele.
- Qinisekisa. Abantu banokucinga ukuba unobuncwane xa usukuma uze wenze ilula. Vumela. Khawukhumbule ukuba kutyhila ukutyhila umzimba wakho ukuba ungonakalise ngenxa yokuba awuzange uthathe isenzo esilula.
- Ukuba awunakulungeleka ukusolula kwidesksi okanye kwindawo kawonkewonke okanye xa ufumana usuku lwakho luphela kuwe, lula eceleni kweemoto yakho xa ufika emsebenzini okanye esikolweni kwaye ngaphambi kokuba uhambe usuku. Ukuba kuyimfuneko, unokwalulela ngaphambi kokushiya ekhaya kwaye kunene xa ufika ekhaya imihla ngemihla.
- Oku kungathi kungenangqiqo, kodwa ukuba ukhangele ubumfihlo bakho, akukho nto ihlamba igumbi lokuhlambela. Le yindawo enhle yokwelula emva kwemini.