Ngaba nawe usoloko uphathwa ziintlungu zomqolo? Ngaba kuyinto eqhelekileyo ukuba uzive iintlungu zomqolo xa uvuka ebhedini kusasa, xa uhleli kwisitulo sakho seofisi, okanye xa usenza imisebenzi yasekhaya elula? Ukuthetha inyani, kunzima ukufumana umntu ongazange abe neentlungu zomqolo ngaxa lithile ebomini bakhe. Kodwa ukuba le yingxaki eqhelekileyo, kufuneka sicinge kancinci ngemikhwa emincinci emibi esiyenzayo kubomi bethu bemihla ngemihla. Makhe sibone ukuba singayisusa njani le ngxaki yomqolo size sihlale sisempilweni.
Ukhusela njani umqolo wakho ebhedini?
Cinga ngako oku, sichitha isithathu sobomi bethu silele. Ngoko ke umatrasi esilala kuwo kunye nendlela esilala ngayo zichaphazela ngqo impilo yomqolo wethu. Ukuba silala ngendlela engafanelekanga, siza kuvuka kusasa sibuhlungu emqolo. Ngoko ke lumka kwezi zinto.
Khetha umatrasi ofanelekileyo
Abantu abaninzi bacinga ukuba umatrasi othambileyo kakhulu notshonayo yeyona ilungileyo. Kodwa eneneni, umatrasi otyebileyo kancinci noqinileyo uluncedo ngakumbi emqolo. Kuba umatrasi othambileyo awuniki nkxaso ingako emqolo wethu. Ngamanye amaxesha, uhlobo olufanayo lomatrasi lusenokungakhululeki kumyeni nakumfazi. Isizathu soku kukuba inkxaso efunekayo kumntu ngamnye iyahluka ngokuxhomekeke kwizinto ezifana nobunzima bomzimba kunye nobude.
Kwakhona qaphela imeko yomatrasi.
Ukuba uvuka kusasa umqolo wakho uqinile, uqaqambile, cinga ngomatrasi wakho. Ugqibele nini ukutshintsha umatrasi wakho? Kanye njengezihlangu esizinxibayo, ngokuhamba kwexesha, umatrasi uyaguga kwaye ugobe kwiindawo ezithile. Jika umatrasi wakho ubuncinane kabini ngonyaka. Jonga ukuba akukho nakuphi na ukugoba, ukugoba , okanye izipringi ezingasebenzi kakuhle . Ukuba unayo nayiphi na kwezi ngxaki, lixesha lokufumana umatrasi omtsha. Ngokuqhelekileyo kucetyiswa ukuba utshintshe umatrasi oneminyaka emi-5-7 ubudala.
Iindawo zokulala ezilungileyo nezimbi kakhulu
Eyona ndawo imbi yokulala emqolo wakho kukulala ngesisu . Oku kunyanzela intamo yakho ukuba ijike ngokupheleleyo ibe kwicala elinye kwaye igobe ngasemva. Oku kubeka uxinzelelo olukhulu kumalungu entanyeni nasemqolo wakho.
Kunoko, eyona nto ingcono onokuyenza kukulala ngecala okanye ngomqolo .
- Ukuba ulala ngecala: Kungcono ukusebenzisa umqamelo omde ( umqamelo womzimba) phakathi kwamadolo akho naphakathi kweengalo zakho. Okanye, beka umqamelo oqhelekileyo phakathi kwamadolo akho.
- Ukuba ulala ngomqolo: Beka umqamelo phantsi kwamadolo akho. Oku kuya kunciphisa kakhulu uxinzelelo kumqolo wakho ongezantsi, oko kukuthi, umqolo we-lumbar.
Indlela yokuvuka ebhedini kusasa
Ngaba uyatsiba uphume ebhedini kwangoko nje xa ialamu yakho ikhala? Musa ukwenza loo nto. Endaweni yoko, thatha umzuzu wokuzolula ebhedini uze unike umzimba wakho ixesha elincinci lokuvuka. Ezi zinto zincinci zinokunceda ukuthintela ukwenzakala emqolo.
Ukhusela njani umqolo wakho ngelixa uqhuba?
Abantu abaninzi kwilizwe lethu bachitha iiyure ngemini kwiimoto, ingakumbi iimoto okanye iibhayisekile. Ukuhlala kwindawo engafanelekanga kudla ngokubangela iintlungu zomqolo.
- Lungisa isihlalo sakho semoto ngokufanelekileyo: Lungisa isihlalo sakho ukuze amadolo akho abe ngaphantsi okanye angabi ngaphantsi kancinci kwesinqe sakho. Musa ukuhlala ngasemva kakhulu, ugobe phambili, okanye ulale phantsi ngelixa uqhuba. Okukhona uhlala uthe nkqo, kongapholi uxinzelelo oluncinci emqolo wakho.
- Fumana uncedo ngeepillow: Abanye abantu basebenzisa iipillow ezixhasayo ezithengwa evenkileni. Kodwa zisenokungasebenzi kuwe. Ngoko ke, kuqala, songa itawuli okanye ubeke umqamelo omncinci ekhaya uze ubone apho uziva ukhululekile khona. Abanye abantu bafuna inkxaso phakathi kwamagxa, abanye bayifuna phantsi komqolo. Fumana indawo efanelekileyo kuwe, uze uyithenge evenkileni ukuba kuyimfuneko.
- Phumla xa uhamba uhambo olude: Ukuba uza kuhamba uhambo olude, phuma emotweni ubuncinane kanye ngeyure , wolule umzimba wakho, uze uhambehamba kancinci. Oku kuya kunika umqolo wakho isiqabu esikhulu.
Masikhusele imiqolo yethu emsebenzini.
Kule mihla, abantu abaninzi basebenza eofisini. Bahlala kwisitulo esinye, bekwindawo enye, bejonge ikhompyutha iiyure ezininzi. Ngaba ke kuqhelekile ukuba umzimba wakho uqine kwaye umqolo wakho ube buhlungu?
Eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba ukuhlala phantsi kubi emqolo wakho kunokuma. Oku kungenxa yokuba xa simi, imilenze yethu isebenza njengezinto ezithintela ukuthuthumela. Kodwa xa sihleli, ubunzima bonke buwela ngqo emqolo wethu. Xa sihleli, sigoba ngokuzenzekelayo phambili kwaye izinqe zethu ziyagoba. Oku kwandisa kakhulu uxinzelelo emqolo wethu.
Yenza ezi zinto:
- Indawo oza kuyibeka kuyo ikhompyutha yakho: Isikrini sakho sekhompyutha masibe kumgangatho wamehlo . Musa ukujonga phezulu kakhulu okanye phantsi kakhulu.
- Hlala kakuhle: Awudingi situlo esilungelelanisiweyo. Khetha isitulo esixhasa kakuhle umqolo wakho ophakathi nowasezantsi. Ukuba amadolo akho agobile nge-engile engama-90 degrees kwaye umqolo wakho uthe tye, leyo yeyona ndawo ilungileyo.
- Sebenzisa indawo yokubeka iinyawo:Ukuba iinyawo zakho azichukumisi umgangatho xa uhleli esitulweni, sebenzisa into efana nebhentshi encinci ukuxhasa iinyawo zakho. Oku kuya kunceda ukunciphisa uxinzelelo emqolo wakho.
- Thatha ikhefu rhoqo: Seta i-alamu kwikhompyutha yakho okanye utsalele umnxeba rhoqo emva kwemizuzu engama-45-50 . Ngelo xesha, vuka, uhambe kancinci, zolule, uze uhlale phantsi kwakhona.
Ukuba unomsebenzi ofuna ukuba ume (umz., utitshala, umncedisi evenkileni), kubalulekile ukunxiba izihlangu ezikulinganayo . Ziphephe iisandali ezisicaba okanye izihlangu ezingenankxaso. Khetha izihlangu ezine-cushion entle enokutsala uloyiko oluvela emhlabeni.
Lumka xa usenza imisebenzi yasekhaya kwaye uphakamisa izinto.
Xa senza imisebenzi yasekhaya kunye nokulima, sihlala sigoba size siphakamise izinto. Into abantu abaninzi abangayiqondiyo kukuba ukuphakamisa ibhokisi enkulu enzima okanye nokubamba into encinci njengengqekembe ewileyo kunokubangela umonakalo omkhulu emqolo. Ngoko ke, cinga ngezi ndlela zichanekileyo zokuma xa uphakamisa kwaye ugoba izinto.
Kukho iindlela ezintathu eziphambili zokuphakamisa ezicetyiswa ziingcali zonyango lomzimba.
| Indlela yokuphakamisa | Ixesha lokusebenzisa kunye nendlela yokwenza ngayo |
|---|---|
| Ukuphakanyiswa kweSquat Ukuphakamisa izinto ezinzima ngamadolo akho | Isihlandlo: Ukuphakamisa izinto ezinzima njenge-gas cylinder, ibhakede yamanzi. Indlela yokwenza oku: Sondela kangangoko unako kwinto oyiphakamisayo. Beka iinyawo zakho zibanzi ngamagxa. Gcina umqolo wakho uthe nkqo uze ugobe phantsi. Bamba into leyo ngokuqinileyo kwaye usebenzise imilenze yakho ukuma nkqo. Gcina loo nto ikufutshane nomzimba wakho ngamaxesha onke. |
| I-Lift yoMdlali wegalufa Ukuphakamisa izinto ezikhanyayo | Isihlandlo: Ukuchola into ekhaphukhaphu kakhulu, njengepeni okanye ingqekembe ewile phantsi. Indlela yokwenza oku: Beka ubunzima bakho emlenzeni omnye uze ubambe into eqinileyo, njengetafile okanye isitulo, ngesinye isandla. Emva koko goba ngqo ezantsi ukusuka esinqeni. Njengoko ugoba, umlenze wakho ongenabunzima uya kuphakama ngasemva kwakho ukuze ulungelelane. |
| Ukuphakanyiswa kweCrane Ukuphakamisa izinto ezinzima ukuzifikelela | Isihlandlo: Ngezinto ezinje ngokukhupha izinto kwi-trunk yemoto, ukuphakamisa umntwana ebhedini, njl. Indlela yokwenza oku: Sondela kakhulu kwinto leyo, amadolo akho ahlukane ngobubanzi bamagxa. Goba emaqatheni, utyhale iimpundu zakho ngasemva. Bamba into leyo uze uyiphakamise, uyigcine ikufutshane nomzimba wakho kangangoko. |
Eyona nto ibalulekileyo kukwazi imida yakho. Ukuba uziva iintlungu emqolo wakho nokuba uphakamisa ngendlela efanelekileyo, yeka. Cela uncedo komnye umntu. Ukuba kufuneka uphakamise izinto ezinzima rhoqo, sebenzisa isixhobo esifana nelori yesandla.
Ungenza umsebenzi wasekhaya ube lula. Sebenzisa umata wamadolo xa utshayela phantsi okanye ususa ukhula. Sebenzisa izixhobo ezinemichilo emide ukucoca izinto eziphakamileyo. Ukuba ufuna ukufikelela kwinto enzima eshelufini ephezulu, sebenzisa ileli encinci okanye ibhentshi , sondela kuloo nto, uze uyisondeze kufutshane nomzimba wakho.
Intlungu yomqolo ayiyonto yokungayinaki. Ukuba intlungu yakho ayipheli emva kokulandela le miyalelo, ukuba iba mandundu, okanye ukuba ufumana ukungakhululeki okanye intlungu emilenzeni yakho, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso .
Umyalezo Wokuya Ekhaya
- Sebenzisa umatrasi otyebileyo kancinci onika inkxaso entle emqolo wakho. Kuphephe ukulala ngesisu sakho.
- Hlala ugcina umqolo wakho uthe tye kwaye uhlale umile kakuhle xa uhleli okanye uqhuba.
- Xa usebenza eofisini, vuka ubuncinane kanye ngeyure, wolule umzimba wakho, uze uthathe ikhefu elifutshane.
- Xa uphakamisa izinto, soloko ugoba emadolweni uze uphakamise ngamandla emilenze yakho, kungekhona umqolo wakho.
- Ukuba intlungu yomqolo iyaqhubeka okanye kuvela ezinye iimpawu (ezifana nokungakhululeki kwemilenze), funa ingcebiso kagqirha ngoko nangoko.
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