Yadda ake kiyaye kyakkyawan zama

Wadatacce

• Horon Pilates don Inganta Matsayi
• Abin da ke taimaka wajan kasancewa mai kyau
• Matsayi mai kyau don aiki ko karatu
• Matsayi mai kyau game da kwamfuta

Ciwo a wuya, baya, gwiwoyi da cinyoyi na kowa ne ga mutanen da ke aiki sama da awanni 6 a rana zaune, na kwanaki 5 a mako. Wannan saboda zama a kujerar aiki na awanni da yawa yana rage lanƙwashin yanayi na kashin baya, haifar da ciwo a ƙananan baya, wuya da kafaɗu, kuma yana rage zagawar jini a ƙafafu da ƙafafu.

Don haka, don kauce wa waɗannan zafin an bada shawarar kada a zauna sama da awanni 4 a tsaye, amma kuma yana da mahimmanci a zauna a madaidaicin matsayi, inda akwai mafi kyawun rarraba nauyin jiki akan kujera da tebur. Don wannan, ana ba da shawarar bin waɗannan manyan nasihu guda 6:

1. Kada ku tsallaka ƙafafunku, kuna barin su kaɗan kaɗan, tare da ƙafafunku ƙasa a ƙasa, ko tare da ƙafa ɗaya a ɗaya ƙafafun, amma yana da mahimmanci tsayin kujera ya kasance tazara ɗaya tsakanin gwiwa da ƙasa.
2. Zauna a kan ƙashin gindi kuma ka karkatar da kwatangwalo kaɗan gaba, wanda zai sa ƙyallen lumbar ya zama da kyau. Yakamata ya kamata ya kasance koda lokacin da yake zaune kuma, idan aka kalleshi daga gefe, kashin baya yakamata ya zama S mai santsi, idan aka kalleshi daga gefe;
3. Sanya kafadu kadan baya, don kaucewa samuwar 'hump';
4. Ya kamata a goyi bayan makamai a hannayen kujera ko kan teburin aiki;
5. Gwargwadon yadda zai yiwu ka guji lankwasa kanka don karatu ko rubutu a kan kwamfuta, idan ya cancanta, hau allon kwamfutar ta ajiye littafi a ƙasa. Matsayin da ya dace shi ne cewa, saman abin dubawa ya kasance a matakin ido, don haka ba kwa da karkatar da kai sama ko ƙasa;
6. Allon kwamfutar ya zama yana da nisa daga 50 zuwa 60 cm, yawanci abin da ake so shi ne isa zuwa allon da isa allon, ajiye hannun a madaidaiciya.

Matsayi shine daidaitaccen daidaita tsakanin ƙasusuwa da tsokoki, amma motsin zuciyar mutum da gogewarsa suma suna rinjayi shi. Yayin da ake zaune mai kyau, akwai rarraba matsin lamba iri ɗaya a kan faya-fayan intervertebral kuma jijiyoyi da tsokoki suna aiki cikin jituwa, guje wa sawa a kan dukkan sassan da ke tallafawa kashin baya.

Koyaya, zama mai kyau da amfani da kujeru da tebura da suka dace da aiki bai isa ya rage yawan nauyi akan kasusuwa, tsokoki da haɗin gwiwa ba, kuma ya zama dole ayi ƙarfin gwiwa da motsa jiki a kai a kai don kashin baya ya sami ƙarin kwanciyar hankali.

Horon Pilates don Inganta Matsayi

Duba bidiyo mai zuwa don mafi kyawun motsa jiki don ƙarfafa ƙwayoyin bayanku, haɓaka matsayi:

Dole ne a gudanar da waɗannan darussan kowace rana, ko aƙalla sau 3 a mako don samun tasirin da ake fata. Amma wata dama kuma ita ce zabar ayyukan motsa jiki na RPG wadanda adalai ne masu tsayayyu, wadanda aka gudanar karkashin kulawar likitocin, kusan awa 1, da kuma yawan 1 ko 2 sau sau a mako. Ara koyo game da wannan ilimin koyarwa na duniya.

Abin da ke taimaka wajan kasancewa mai kyau

Baya ga yin ƙoƙari don riƙe madaidaiciyar matsayi, yin amfani da madaidaiciyar kujera da sanya allon kwamfutar kuma yana sauƙaƙa wannan aikin.

Matsayi mai kyau don aiki ko karatu

Kullum amfani da kujerar ergonomic shine kyakkyawan mafita don kaucewa ciwon baya wanda rashin kwanciyar hankali ya haifar. Don haka, lokacin da kuka sayi kujera don a ofishin, dole ne ya kasance yana da halaye masu zuwa:

• Tsayin dole ne ya zama mai daidaitawa;
• Baya zai ba ka damar jingina bayanka idan ya zama dole;
• Hannun kujera dole ne su zama takaice;
• Kujerar ta sami ƙafa 5, zai fi dacewa da ƙafafun don motsawa da kyau.

Bugu da kari, tsayin teburin aiki yana da mahimmanci kuma abin da ya fi dacewa shi ne lokacin da ake zaune a kan kujera, hannayen kujera na iya kwantar da kasan tebur.

Matsayi mai kyau game da kwamfuta

Kari kan haka, yana da mahimmanci a kula da nisan daga idanuwa zuwa kwamfutar da tsayin tebur:

• Allon kwamfutar dole ne ya kasance aƙalla tsayin hannu ɗaya, saboda wannan nisan yana ba da damar hannayen su daidai kuma su taimaka a mafi kyawun matsayi - yi gwajin: miƙa hannunka ka kuma duba cewa kawai yatsun hannunka sun taɓa allon kwamfutarka;
• Dole ne kwamfutar ta kasance a tsaye a gabanka, a matakin ido, ba tare da sauke ko ɗaga kai ba, ma’ana, gemanka ya zama daidai da bene. Don haka, tebur yana buƙatar ya zama isa sosai don allon kwamfutar ya kasance daidai, ko, idan ba zai yiwu ba, sanya kwamfutar a kan littattafai, misali, don ta kasance a tsayin da ya dace.

Addamar da wannan yanayin da kuma kasancewa a ciki duk lokacin da kake gaban kwamfutar yana da mahimmanci. Sabili da haka, ana guje wa ciwon baya da matsakaicin matsayi, ban da kitsen da ke cikin gida wanda zai iya haɓaka ta hanyar rayuwa mai nutsuwa kuma ana samun tagomashi ta rashin zagayawar jini da rauni na tsokoki na ciki.