Ungasifumana njani esona sikhwama silungileyo sokuHamba esingayi kubangela iintlungu emva

Umxholo

• Iingxowa ze-Spinner
• Iingxowa zeGumbi elinye
• Oobhaka
• Iipakethi zoSuku lokuHamba
• Uphengululo lwe

Ukuvuka kabuhlungu emva kokuzilolonga-ukuzilolonga = kulungile. Ukuvuka kabuhlungu emva kosuku lokuhamba kwisikhululo seenqwelomoya? Into esingathanda ukuyikhusela kuzo zonke iindleko.

Rhoqo, isizathu sokuba wenzakele emva kosuku lokuhamba-okanye usuku ezindleleni-linento yokwenza nento oyiphetheyo. Ezinye iibhegi zinobuhlobo emzimbeni wakho (iingalo zakho, amagxa akho, umqolo wakho) kunezinye. Ke ngaphambi kokuba uzibophezele kolunye uhambo olichithe uthwala imithwalo kwizikhululo zeenqwelomoya okanye upakisha iipakethi ezingalunganga kakuhle, cinga ukuntywila engxoweni entsha-unale ngcebiso. (Idibeneyo: Izipho zoMhambi oTyelelo kunye neWanderlust engapheliyo)

Iingxowa ze-Spinner

Ngelixa babekwisikolo esiphakathi, iibhegi ezijikelezayo zikho kuyo yonke indawo. Kodwa kule mihla, ukuhamba nje ngamavili akwanelanga. UMike McMorris, P.T., D.P.T., O.C.S., unjingalwazi oncedisayo kunyango lomzimba e-UNC-Chapel Hill uthi: Cinga ngako: Xa ibhegi ithe tyaba ezantsi ecaleni, inokutsala ingalo yakho nasemva kwayo, enokulingana kwaye inyeke-ungasathethi ke ngentlungu. Xa izimele yodwa? Uyayiqengqa kunye nomthwalo omncinci womzimba wakho, utsho.

Lumka nje malunga ukutyhala ivili ezine. Ngenxa yokuba esi sikhundla asivumeli amandla amakhulu wokubamba, kunokwenzeka ukuba uzive unzima kakhulu kunokuba usongele ngasemva kwakho, utshilo uGary Allread, Ph.D., CPE, umlawuli we-Ergonomics Institute eOhio KwiYunivesithi Yaseburhulumenteni. Imiba yefom xa uqengqeleka ibhegi emva kwakho, nayo. Gobela ingalo yakho kancinci. “Zonke izihlunu emzimbeni wakho zinobude obufanelekileyo,” uyacacisa uMcMorris. "I-biceps muscle inobude obuphezulu-tension xa ikwi-degrees ezingama-60. Unokukhupha amandla aphezulu."

Ezinye iinkcukacha ukugcina iso lijongile: Khetha ibhegi ende enesiphatho esiza kufikelela kubude besinqe, utsho uMcMorris. "Okukhona uya ugoba kufutshane emhlabeni, kokukhona umthwalo oza kukubeka emqolo," utshilo u-Allread. Emva koko, jonga isiphatho. Imilo ethi "U" eguqulweyo (endaweni yokwakheka kuka-"T") inokubamba ngamandla, iphawula i-Allread. Qinisekisa ukuba isandla sakho iyangena kwisibambo, kungenjalo uya kuba lula ukudinwa, utsho.

Zama: Platinum Magna 2 21" Eyongezelelweyo Spinner Suiter ngu Travelpro; Moonlight 21" Spinner nguMkhenkethi waseMelika

Iingxowa zeGumbi elinye

Iingxowa zamagxa elinye azilunganga ncam emzimbeni wakho. "Naliphi na ixesha ulayisha umzimba kwicala elinye, oko kuya kubangela ukuba umqolo wakho uhlawule ukugcina ubunzima bakho phakathi," utshilo uMcMorris.

Kodwa ukuba ufile usete kumnandi ukuqhubeka (siyifumana), gcina ibhegi encinci (ukukunceda uqiniseke ukuba awuyidluli, ukongeza ubunzima). Emva koko, khangela umtya onokuhlengahlengisa onesiphedi sokutyibilika ukukhusela igxalaba lakho. "Uneembilini ezininzi ezingaphezulu kwesikhumba. Ukuba uthwele isikhwama esinzima ngaphandle kwe-padding eninzi kwi-strap, inokucinezela ngakumbi esikhumbeni kwaye ibangele ukuphazamiseka, "kusho u-Allread. "Iphedi elungileyo izakunceda ukusasaza nawuphina amandla ngaphezulu kwendawo ebanzi ukuze kungabi njengokungonwabisi."

Phatha isimbo somnqamlezo webhegi, nawe. Uphando olupapashwe kwijenali I-Ergonomics ifumanise ukuba izitayile ezinqamlezileyo zazingcono (okt, zivelise imithambo esezantsi yomqolo) kuneendlela ezithe tye zamagxa, ngakumbi xa iingxowa zazinzima (kuluhlu lweepawundi ezingama-25). Guqula amacala amaxesha ngamaxesha ukuze wabelane ngomthwalo, nawo.

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Oobhaka

Akumangalisi ke ukuba okufanayo I-Ergonomics Uphononongo lufumene imithwalo emqolo esezantsi xa usebenzisa ubhaka xa kuthelekiswa nezinye iindlela zeebhegi (kubandakanya iingxowa zokuqengqeleka kunye neetote zamagxalaba).

Into enye ekufuneka uyikhumbule: ubunzima. Ukugcina ubunzima kumqolo ophantsi, isikhwama sakho akufanele sidlule ngaphezu kwe-15 yepesenti yobunzima bomzimba wakho, uthi u-Allread (kumntu we-150-pounds, yi-22.5 pounds).

Ngokwendlela yoyilo, jonga into echazwa njenge- "lightweight" kunye nengxowa ene-thicker, imitya egxunyekwe emagxeni ukusabalalisa imikhosi.

Indlela opakisha ngayo ibalulekile, nawe. Beka izinto ezinzima (njengelaptop yakho) kufutshane nomqolo wakho kangangoko. "Xa ubunzima busondele emqolo, ayinampembelelo ingako," utshilo u-Allread. (Cinga ngokubamba ikhompyuter yakho kufutshane nomzimba wakho okanye ngqo phambi kwakho. Yintoni enzima?)

Zama: Ezi bhegi zibalekayo zisesitayile zohambo lwakho lokuhamba

Iipakethi zoSuku lokuHamba

Xa kuziwa kwiipakethi zokukhwela intaba, qwalasela izinto ezine: umsebenzi wakho, umthamo wepakethi, iimpawu zepakethi, kunye nokulingana, ucebisa uMathew Henion, ingcali yokuthengisa eREI eBoston.

Ngokukodwa, kufanelekile ukungqina ukuba kubalulekile. Nangona iinkcukacha zihluka kumntu wonke, ufuna ukuba isikhwama sibaleke ukusuka kwisiseko sentamo yakho ukuya kwindawo ephantsi yomqolo wakho.Kwakhona: "Amashumi asixhenxe ukuya kuma-80 ekhulwini kufuneka axhaswe ngamanqatha-kuphela kwe-20 ukuya kwi-30 yeepesenti ezixhaswe emagxeni," kusho uHenion. Ke ukuba uziva ngathi uthwele ubunzima bonke emagxeni akho? Kukho into enokwenzeka ukuba icimile. (I-Allread ikwatsho ukuba kukho uphando olucebisa ukuba iintambo ezinqeni zinokuba luncedo ekugcineni ubunzima bepakethi kufutshane nomqolo.)

Kuxhomekeka ekubeni usuku lwakho ezintabeni lukhangeleka njani, ezinye iibrown zineepakethe ezimile kakuhle ngokwe-ergonomic kwingingqi ye-lumbar, ezinobushushu obubunjiweyo, okanye ezinemitya yokuphakamisa umthwalo phezulu (ngokulungisa ubunzima bomqolo wakho, ukukunceda ukuba usebenze iinduli). Ngokwenene kuxhomekeke kwinto oyifunayo kwaye yintoni ekusebenzelayo. (Idibeneyo: 3 Ukuzivocavoca ngokulula Wonke umntu kufuneka ayenze ukukhusela i-Back Pain)

Kungenxa yoko le nto ukubheja kwakho kukuhamba uye kumthengisi wasekhaya ongaphandle kwaye uvavanye ipakethi (kukho neepakethi ezikhethekileyo zabasetyhini) ezineebhegi zesanti ezinobunzima ukuze ukwazi ukulinganisa ubunzima oza kubuthwala ngosuku.

Zama: Ezi pakethi zihamba kakuhle zabasetyhini

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