Momwe Mungapezere Thumba Labwino Kwambiri Loyenda Limene Silingayambitse Ululu Wabwerere

Zamkati

• Spinner Matumba
• Matumba Amodzi Amapewa
• Zikwama
• Mapaketi a Tsiku Lokwera Mapiri
• Onaninso za

Kudzuka kowawa pambuyo pochita masewera olimbitsa thupi opweteka kwambiri = chabwino. Kudzuka ndi zilonda pambuyo pa tsiku loyenda modutsa pa eyapoti? Chinachake chomwe tikufuna kuchipewa zivute zitani.

Nthawi zambiri, chifukwa chomwe mumavutikira pambuyo paulendo wapaulendo-kapena tsiku limodzi pamayendedwe-chimakhala ndi zomwe mumanyamula. Matumba ena ndiabwino kuthupi lanu (mikono yanu, mapewa anu, nsana wanu) kuposa ena. Chifukwa chake musanapite kuulendo wina wonyamula katundu kudutsa malo ama eyapoti kapena kukweza thumba lokwanira bwino m'mapiri, lingalirani kuthamangitsa chikwama chatsopano-muli ndi malangizowo. (Zokhudzana: Mphatso za Woyenda Woyenda ndi Constant Wanderlust)

Spinner Matumba

Pomwe anali a dorky pasukulu yapakati, matumba opota ali paliponse. Koma masiku ano, kungoyenda pa magudumu sikokwanira. "Chikwama chonyamula matayala anayi chimakhala chosavuta msana kuposa chikwama cha mawilo awiri," akutero a Mike McMorris, P.T., D.P.T., O.C.S., wothandizira pulofesa wothandizira pa UNC-Chapel Hill. Ganizirani izi: Chikwama chikapendekeka chammbali, chimatha kukoka dzanja lanu ndi msana, chomwe chimatha kuvala ndikung'amba-osanenapo zowawa. Ikayima yokha? Mukungoyendetsa limodzi ndi ntchito yochepa mthupi lanu, akutero.

Ingokhalani osamala za kukankhira wamagudumu anayi. Chifukwa malowa salola kuti mukhale ndi mphamvu yayikulu, zikuwoneka kuti ndizovuta kwambiri kuposa momwe mungakhalire kumbuyo kwanu, atero a Gary Allread, Ph.D., CPE, director of Ergonomics Institute ku The Ohio State University. Maonekedwe amafunikira mukakugudubuza thumba kumbuyo kwanu, nanunso. Pindani mkono wanu pang'ono. "Minofu iliyonse mthupi lanu imatha kutalika bwino," akufotokoza McMorris. "Minofu ya biceps imakhala ndi mphamvu yokwanira yotalika pamene ili pa madigiri a 60. Mukhoza kutulutsa mphamvu zambiri."

Zina zowonjezera kuti muzisamala: Sankhani thumba lalitali lokhala ndi chogwirira chomwe chimafika pafupifupi m'chiuno, akutero McMorris. "Pamene mukugwada pafupi ndi nthaka, m'pamenenso mudzakhala ndi katundu wambiri kumbuyo kwanu," akutero Allread. Kenako, ganizirani chogwirira. Mawonekedwe a "U" otembenuzidwa (m'malo mwa "T" mawonekedwe) amatha kukhazikika mwamphamvu, akutero Allread. Onetsetsani kuti dzanja lanu kupsa pa chogwirira, apo ayi mutha kutopa, akutero.

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Matumba Amodzi Amapewa

Matumba a phewa limodzi siabwino kwenikweni kwa thupi lanu. "Nthawi iliyonse mukakweza thupi mbali imodzi yokha, izi zipangitsa kuti msana wanu ukulipirire kuti muchepetse kulemera kwanu," akutero McMorris.

Koma ngati mwafa mutakhala pa chonyamula chokongola (tichipeza), sungani thumbalo laling'ono (kukuthandizani kuti musachulukitse, kuwonjezera kulemera). Kenako, fufuzani chingwe chosinthika chomwe chili ndi sliding pad kuti muteteze phewa lanu. "Muli ndi mitsempha yambiri yomwe imangopeka pakhungu. Ngati muli ndi thumba lolemera lopanda chomata palamba, limatha kukanikiza kwambiri pakhungu ndikupangitsa kusapeza bwino," akutero Allread. "Padi yabwino ikuthandizira kugawa mphamvu iliyonse kudera lonse kuti isakhale yovuta."

Tengani chikwama cha thupi. Kafukufuku wofalitsidwa munyuzipepalayi Ergonomics adapeza kuti masitayilo apamtanda anali abwinoko (mwachitsanzo, amatulutsa zocheperako msana) kuposa masitayelo amapewa owongoka, makamaka pomwe matumbawo anali olemera (mu mapaundi 25). Sinthani mbali nthawi kuti mugawane katundu, inunso.

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Zikwama

Nzosadabwitsa kuti chimodzimodzi Ergonomics kafukufuku anapeza katundu pa msana anali wotsikitsitsa mukamagwiritsa ntchito chikwama poyerekeza ndi mitundu ina yamatumba (kuphatikiza matumba odzigudubuza ndi tepa lamapewa m'modzi).

Chinthu choyamba choyenera kukumbukira: kulemera. Kuti muchepetse kupsinjika kumbuyo, thumba lanu lisapitirire 15 peresenti ya kulemera kwa thupi lanu, akutero Allread (kwa munthu wolemera mapaundi 150, ndiwo mapaundi 22.5).

Pankhani ya mapangidwe, yang'anani chinthu chomwe chimatchedwa "chopepuka" ndi thumba lomwe lili ndi zingwe zolimba, zomangika pamapewa kuti zigawike bwino mphamvu.

Momwe mumanyamula zinthu, inunso. Ikani zinthu zolemetsa (monga laputopu yanu) pafupi ndi msana wanu momwe zingathere. "Pamene kulemera kuli pafupi ndi msana, sikumakhudza kwenikweni," Allread akuti. (Ganizirani zonyamula kompyuta yanu pafupi ndi thupi lanu kapena molunjika patsogolo panu. Chovuta ndi chiyani?)

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Mapaketi a Tsiku Lokwera Mapiri

Pankhani yonyamula mapaketi, lingalirani zinthu zinayi: zochita zanu, kuchuluka kwa paketi, mawonekedwe a paketi, ndi kukwanira kwake, akutero Mathew Henion, katswiri wazogulitsa ku REI ku Boston.

Makamaka, zoyenera zimatsimikizira kuti über ndi wofunikira. Ngakhale zenizeni zimasiyana kwa aliyense, mukufuna kuti thumba liziyenda kuchokera pansi pa khosi lanu kupita kumunsi kwa msana wanu.Komanso: "70% mpaka 80% ya kulemera kuyenera kuthandizidwa ndi m'chiuno-kokha 20 mpaka 30 peresenti yothandizidwa pamapewa," akutero a Henion. Ndiye ngati zikuwoneka ngati mukunyamula zolemetsa zonse pamapewa anu? China chake sichingachitike. (Allread akunenanso kuti pali kafukufuku wosonyeza kuti zingwe za m'chiuno zingakhale zopindulitsa kusunga kulemera kwa paketi pafupi ndi msana.)

Kutengera ndi momwe tsiku lanu m'mapiri limawonekera, mitundu ina imakhala ndi mapaketi omwe amapangidwa mozungulira mu lumbar, amakhala ndi zokutira zotentha, kapena omwe amakhala ndi zingwe zonyamula katundu pamwamba (posintha kulemera kwa msana wanu, kukuthandizani kuthana nawo mapiri). Zimatengera zomwe mukufuna komanso zomwe zimakuthandizani. (Zokhudzana: 3 Zochita Zosavuta Zomwe Aliyense Ayenera Kuchita Kuti Apewe Kupweteka Kwamsana)

Ichi ndichifukwa chake kubetcha kwanu ndikupita kwa wogulitsa wakunja kwanuko kuti mukayese paketi (pali mapaketi ena azimayi) okhala ndi zikwama zamchenga zolemera kuti muthe kutsanzira kulemera komwe mudzakhale mutanyamula tsiku lake.

Yesani: Mapaketi akuluakulu awa azimayi

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