Idesika yokumisa inokuyiguqula indlela osebenza ngayo, kodwa ukuseta ngokuchanekileyo ngundoqo. Qala ngokugxila ekuthuthuzelekeni kwakho. Lungisa idesika yakho ukuze ihambelane nesimo sendalo somzimba wakho. Gcina iliso lakho kwinqanaba lamehlo kunye neengqiniba zakho kwi-engile ye-90-degree xa uchwetheza. Olu tshintsho luncinci lunciphisa ubunzima kwaye luphucule ukugxila kwakho. Ungalibali ukutshintsha izikhundla rhoqo. Ukutshintsha phakathi kokuhlala nokuma kugcina umzimba wakho usebenza kwaye kuthintela ukudinwa. Ngolungiselelo oluchanekileyo, uya kuziva unamandla kwaye unemveliso yonke imini yakho.

Izinto eziphambili zokuThatha

• ● Lungisa idesika yakho kwaye ubeke iliso ubude ukuqinisekisa ukuba iingqiniba zakho zikwi-engile ye-90-degree kwaye imonitha yakho ikwinqanaba lamehlo ukunciphisa ubunzima.
• ● Khetha isitulo se-ergonomic esixhasa ukuma kwakho, ukuvumela iinyawo zakho ukuba ziphumle phantsi kwaye amadolo akho agobe kwi-angle ye-90-degree.
• ● Gcina ikhibhodi kunye nempuku zifikeleleka lula ukugcina iingalo ezikhululekileyo kwaye uthintele ukuxinana kwamagxa.
• ● Ukutshintshana phakathi kokuhlala nokuma rhoqo emva kwe-30 ukuya kwimizuzu engama-60 ukuphucula ukujikeleza kunye nokunciphisa ukuqina kwemisipha.
• ● Faka intshukumo yonke imini yakho, njengokuzolula okanye ukuguqula ubunzima bakho, ukulwa nokudinwa nokugcina amandla akho enyuka.
• ● Tyala imali kwizincedisi ezifana neemethi zokulwa nokudinwa kunye neengalo ezilungelelanisiweyo zokubeka iliso ukuze uphucule kwaye ukhuthaze ukuma kakuhle.
• ● Lungelelanisa indawo yakho yokusebenza ngokulungeleleneyo ukugcina izinto ezibalulekileyo zifikeleleka kwaye ugcine indawo engenabuxhakaxhaka ukuze ugxininise ngakumbi.

Ukuseta i-Sit-Stand Desk yakho ye-Ergonomic Comfort

Ukulungelelanisa iDesika kunye nokuHlola ubude

Ukufumana umphakamo wedesika yakho yokuma kunye nokubeka iliso ngokufanelekileyo kubalulekile kwintuthuzelo yakho. Qala ngokulungisa idesika ukuze iingqiniba zakho zenze i-engile ye-90-degree xa uchwetheza. Oku kugcina izihlahla zakho zikwimo engathathi hlangothi kwaye kunciphisa uxinzelelo. Beka imonitha yakho kwinqanaba lamehlo, malunga ne-20-30 intshi kude nobuso bakho. Olu cwangciso lukunceda ukuba uphephe ukuxinezeleka kwentamo kwaye ugcine ukuma kwakho ngokuthe tye. Ukuba imonitha yakho ayilungelelanisi, cinga ukusebenzisa isinyusi esweni ukufikelela kubude obuchanekileyo. Ii-tweaks ezincinci ezinje zinokwenza umahluko omkhulu kwindlela oziva ngayo emva kosuku olude.

Ukukhetha nokubeka isitulo sakho

Isitulo sakho sidlala indima enkulu kwintuthuzelo yakho iyonke. Khetha isitulo se-ergonomic esinobude obuguquguqukayo kunye nenkxaso ye-lumbar. Xa uhleli, iinyawo zakho kufuneka ziphumle phantsi, kwaye amadolo akho kufuneka aguqe kwi-angle ye-90-degree. Ukuba iinyawo zakho azifiki emgangathweni, sebenzisa indawo yokuphumla ukuze ugcine ukuma okufanelekileyo. Beka isitulo kufutshane ngokwaneleyo kwidesika yakho ukuze ungangqiyame phambili. Ukwayama phambili kunokutsala umqolo namagxa akho. Isitulo esimi kakuhle sixhasa umzimba wakho kwaye sikunceda uhlale ukhululekile xa usebenza.

Ukuqinisekisa ikhibhodi efanelekileyo kunye nokubekwa kweMouse

Ukubekwa kwekhibhodi yakho kunye nemouse kuchaphazela ukuma kwakho kunye nokuthuthuzela. Gcina ikhibhodi ngqo phambi kwakho, kunye neqhosha elithi "B" elihambelana neqhosha lesisu sakho. Olu lungelelwaniso luqinisekisa ukuba iingalo zakho zihlala zikhululekile kwaye zisondele kumzimba wakho. Misa imawusi ecaleni kwebhodi yezitshixo, ifikeleleka lula. Kuphephe ukolula ingalo yakho ukuze uyisebenzise. Ukuba kuyenzeka, sebenzisa i-keyboard tray ukugcina ezi zinto kumphakamo ochanekileyo. Ukubekwa ngokufanelekileyo kunciphisa uxinezeleko emagxeni nasezihlahleni zakho, nto leyo eyenza usuku lwakho lomsebenzi lube mnandi ngakumbi.

Ukutshintshana Phakathi Kokuhlala Nokuma

Amaxesha okuHlala aCetyisiweyo nokuma

Ukutshintsha phakathi kokuhlala nokuma ngamaxesha athile kunokwenza umahluko omkhulu kwindlela oziva ngayo emini. Iingcali zicebisa ukuba kutshintwe rhoqo emva kwemizuzu engama-30 ukuya kwengama-60. Le nkqubo inceda ukuphucula ukujikeleza kunye nokunciphisa uxinzelelo kwimisipha yakho. Ukuba umtsha ekusebenziseni i-desk stand stand, qalisa ngamaxesha amancinci okuma, njengemizuzu eyi-15 ukuya kwe-20, kwaye ngokuthe ngcembe wandise ixesha njengoko umzimba wakho uhlengahlengisa. Sebenzisa isibali-xesha okanye usetyenziso ukuze uzikhumbuze xa ilixesha lokutshintsha iindawo. Ukuhlala uhambelana nala maxesha kugcina amandla akho aphezulu kwaye athintele ukuqina.

Ukugcina Ukuma Okufanelekileyo Ngexa Uhleli kwaye Umile

Ukuma okuhle kubalulekile nokuba uhleli okanye umile. Xa uhleli, gcina umqolo wakho uthe tye kwaye amagxa akho ekhululekile. Iinyawo zakho kufuneka ziphumle phantsi, kwaye amadolo akho kufuneka enze i-angle ye-90-degree. Kuphephe ukutyibilika okanye ukungqiyama phambili, njengoko oku kunokukucinezela umqolo nentamo. Ngelixa umile, uhambise ubunzima bakho ngokulinganayo kwiinyawo zombini. Gcina amadolo akho egobile kwaye uphephe ukuwatshixa. Imonitha yakho kufuneka ihlale ikwinqanaba lamehlo, kwaye iingqiniba zakho kufuneka zihlale kwi-engile ye-90-degree xa uchwetheza. Ukunika ingqalelo kwi-posture yakho kukunceda uhlale ukhululekile kwaye unciphisa umngcipheko weentlungu kunye neentlungu.

Ukubandakanya i-Movement yokunciphisa ukukhathala

Ukuhlala kwindawo enye ixesha elide kunokukhokelela ekudinweni, nokuba uyatshintshana phakathi kokuhlala nokuma. Ukongeza intshukumo kusuku lwakho kugcina umzimba wakho usebenza kwaye ingqondo yakho iphaphile. Shifta ubunzima bakho ukusuka kolunye unyawo ukuya kolunye ngelixa umile. Thatha ikhefu elifutshane ukuze uzolule okanye uhambe kwindawo yakho yokusebenza. Iintshukumo ezilula, njengokuqengqeleka amagxa okanye ukolula iingalo zakho, nako kunokunceda. Ukuba kunokwenzeka, cinga ukusebenzisa ibhodi yokulinganisa okanye i-anti-fatigue mat ukukhuthaza iintshukumo ezifihlakeleyo ngelixa umile. Ezi zenzo zincinci zinokunyusa ukujikeleza kwaye zikugcine uziva uhlaziyekile imini yonke.

Izincedisi eziBalulekileyo kwiDesika yakho yokuHlala

I-Anti-Fatigue Mats ye-Standing Comfort

Ukuma ixesha elide kunokucinezela imilenze neenyawo zakho. I-anti-fatigue mat inika indawo edibeneyo enciphisa uxinzelelo kunye nokuphucula induduzo. Ezi mathi zikhuthaza ukunyakaza okufihlakeleyo, okunceda ukuphucula ukuhamba kwegazi kunye nokunciphisa ukudinwa. Xa ukhetha enye, khangela i-mat enesiseko esingatyibilikiyo kunye nezinto ezihlala zihleli. Yibeke apho ume khona rhoqo kwidesika yakho yokuma. Olu longezelelo lulula lunokwenza ukuma kunandipheke ngakumbi kwaye kungadinwa.

Izitulo ze-Ergonomic kunye neZitulo zeNkxaso yokuHlala

Isitulo esilungileyo okanye isitulo siyimfuneko yokugcina intuthuzelo ngelixa uhleli. Khetha isitulo se-ergonomic esinobude obuguquguqukayo, inkxaso ye-lumbar, kunye nesihlalo esinamavili. Ezi mpawu zikunceda ukuba ugcine ukuma okufanelekileyo kunye nokunciphisa intlungu emva. Ukuba ukhetha isitulo, khetha esinye esinenyawo kunye nokuthambeka kancinci ukuxhasa isinqe sakho. Beka isitulo sakho okanye isitulo ukuze iinyawo zakho ziphumle phantsi kwaye amadolo akho ahlale kwi-angle ye-90-degree. Isihlalo esixhasayo sikugcina ukhululekile kwaye ugxininise ngexesha lomsebenzi wakho.

Jonga iingalo kunye neeTreyi zekhibhodi ukuze ulungelelanise

Izixhobo ezihlengahlengiswayo njengeengalo esweni kunye neetreyi zebhodibhodi zinokuguqula indawo yakho yokusebenza. Ingalo yokubeka esweni ikuvumela ukuba ubeke isikrini sakho kwinqanaba lamehlo, ukunciphisa ubunzima bentamo. Ikwakhulula indawo yedesika, igcina indawo yakho ihlelekile. I-tray yebhodibhodi ikunceda ubeke ikhibhodi yakho kunye nemouse kumphakamo ochanekileyo, uqinisekise ukuba izandla zakho zihlala zingathathi hlangothi. Ezi zixhobo zikuvumela ukuba ulungelelanise ukuseta idesika yakho yokuma ukuze uthuthuzeleke kakhulu. Ukutshala imali ekuhlengahlengiseni kwenza kube lula ukugcina ukuma okuhle kunye nokusebenza ngokufanelekileyo.

Iingcebiso zokwandisa iNtuthuzelo kunye neMveliso

Utshintsho oluthe chu phakathi kokuhlala nokuma

Ukutshintsha phakathi kokuhlala nokuma kuthatha ixesha ukuze umzimba wakho ulungelelanise. Qala ngamaxesha amafutshane okuma, njengemizuzu eli-15, kwaye ngokuthe ngcembe wandise ixesha njengoko uziva ukhululekile. Kuphephe ukuma ixesha elide kakhulu ekuqaleni, njengoko kunokubangela ukudinwa okanye ukungakhululeki. Mamela umzimba wakho kwaye ufumane ibhalansi ekusebenzelayo. Ukuba umtsha ekusebenziseni idesika yokuhlala, umonde ngundoqo. Ngokuhamba kwexesha, olu tshintsho luhamba kancinci luya kukunceda ukuba wakhe amandla kwaye wenze indawo ezitshintshanayo zizive ziyindalo.

Ukulungelelanisa indawo yakho yokusebenza ngokwe-ergonomically

Indawo yokusebenza ehleliweyo inokunyusa intuthuzelo kunye nemveliso. Beka izinto ezisetyenziswa rhoqo, njengebhodi yezitshixo, imawusi, kunye nencwadana yokubhalela, ekufikeleleni ngokulula. Oku kunciphisa ukolula ngokungeyomfuneko kwaye kugcine ukuma kwakho kucocekile. Gcina idesika yakho ingenazinto ezininzi ukwenza indawo egxile kakhulu. Sebenzisa abaququzeleli bentambo ukulawula iingcingo kunye nokukhulula indawo. Cinga ukongeza izisombululo zokugcina, njengeedrowa ezincinci okanye iishelufu, ukugcina yonke into icocekile. Indawo yokusebenza ecwangciswe kakuhle ayibukeki ngcono kuphela kodwa ikwanceda ukuba usebenze ngokufanelekileyo.

Ukusebenzisa Izikhumbuzi Ukutshintshana Ngezikhundla Rhoqo

Kulula ukuphulukana nomkhondo wexesha xa ugxile emsebenzini. Seta izikhumbuzi zokukunceda utshintshe phakathi kokuhlala nokuma imini yonke. Sebenzisa isibali-xesha, usetyenziso, okanye ialam yefowuni yakho ukukwazisa qho ngemizuzu engama-30 ukuya kuma-60. Ezi zikhumbuzo zikugcina ungaguquguquki kwaye zithintela ixesha elide kwindawo enye. Ungaphinda udibanise ezi zilumkiso kunye nekhefu elifutshane lokuhamba, njengokuzolula okanye ukuhamba. Ukuhlala ukhumbula utshintsho lwesikhundla sakho kuya kukunceda wenze uninzi lwedesika yakho yokuma kwaye ugcine amanqanaba akho amandla.

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Idesika yokumisa ebekwe kakuhle inokuguqula amava akho omsebenzi. Ngokugxininisa ukulungiswa kwe-ergonomic, unciphisa uxinzelelo kunye nokuphucula ukuma kwakho. Ukutshintshana phakathi kokuhlala nokuma kugcina umzimba wakho usebenza kwaye kuthintela ukudinwa. Ukongeza izixhobo ezifanelekileyo zongeza intuthuzelo kwaye kwenza indawo yakho yokusebenza isebenze ngakumbi. Qala ukusebenzisa ezi ngcebiso namhlanje ukudala indawo enempilo nemveliso ngakumbi. Utshintsho oluncinci kulungiselelo lwakho lunokukhokelela ekuphuculeni okukhulu kwindlela oziva ngayo kunye nokusebenza ngayo yonke imihla.