- Ukulungiswa okufanele kwe-ergonomics lapho usebenzisa ikhompyutha kunciphisa ubuhlungu bemisipha, ukucindezeleka kwamehlo, kanye nengozi yokulimala isikhathi eside.
- Ukuma kahle, kanye nezilungiselelo zesikrini esihle, ikhibhodi, igundane kanye nefenisha ehlelekile, kuyisisekelo sendawo enempilo.
- Ikhefu elisebenzayo, ukwelula njalo, nokukhanya okwanele kubalulekile ekunakekeleni umhlane wakho, intamo, namehlo.
- Ukushintsha indlela osebenzisa ngayo i-laptop, ukugcina inhlanzeko yemishini, kanye nokuhlela indawo yokusebenza kuqeda isu eliphumelelayo lokulungisa izinto.
Ukuchitha amahora amaningi phambi kwekhompyutha sekuvamile kubantu abaningi, kokubili emsebenzini nasesikhathini sabo sokuphumula. Uma le ndawo yedijithali ingaklanywanga ngendlela ye-ergonomic , kuyindaba yesikhathi ngaphambi kokuba kuvele ukungakhululeki emhlane, entanyeni, ezihlakaleni, noma emehlweni. Izindaba ezinhle ukuthi ngokulungiswa okumbalwa okuqondile, indawo yokusebenza evamile ingaguqulwa ibe yindawo enempilo kakhulu.
I-Ergonomics esetshenziswa kumakhompyutha nama-laptop ayigcini nje ngokuba nesihlalo esihle noma ideski lesimanje: imayelana nokushintsha imishini, ifenisha, ukuma, kanye nemikhuba ukuze ivumelane nomzimba womuntu, hhayi okuphambene nalokho. Imigqa elandelayo ichaza izincomo ezibalulekile ezivela ezikhungweni, ochwepheshe bezempilo, kanye nochwepheshe bokuvimbela ubungozi ukuze ukwazi ukudala indawo yokusebenza ehlelekile ngempela, unciphise ubuhlungu, futhi wandise induduzo kanye nokukhiqiza.
Kuyini i-ergonomics yekhompyutha futhi kungani ithinta impilo yakho?
Uma sikhuluma nge-ergonomics endaweni ye-IT, sibhekisela endleleni izindawo zokusebenza, amathuluzi, kanye nemikhuba eklanywe futhi ihlelwe ngayo ukuze ivumelane nezici zomzimba nezengqondo zabantu. Lokhu akuyona into encane: ukulimala okuningi kwamanje emsebenzini akuveli emishinini emikhulu, kodwa kuvela ekumeni okuqhubekayo, ukunyakaza okuphindaphindiwe, kanye nezindawo zokusebenza ezingahlelwanga kahle.
Indawo yokusebenza engalungiswanga kahle ingaholela ebuhlungwini bomhlane, ubuhlungu bentamo, izinkinga zamahlombe, ukucindezelwa kwemisipha, kanye nama-disc e-herniated . Ukungakhululeki kwesihlakala nesandla ngenxa yokusebenzisa kabi ikhibhodi negundane, njenge-carpal tunnel syndrome, nakho kuvamile kakhulu, njengoba kunjalo nokucindezelwa kwamehlo, ukoma, amehlo alumayo, kanye nekhanda elibuhlungu elihlobene nokukhanya kanye nokulungiswa kwesikrini.
Ngaphezu kwalokho, ukuhlala isikhathi eside ungami kahle kungaholela ezinkingeni zokujikeleza kwegazi emilenzeni, ukuqina komzimba, kanye nokukhathala okuvamile . Konke lokhu kunciphisa ukusebenza kahle komzimba, kwenza isimo sengqondo sibe sibi kakhulu, futhi, uma kuqhubeka isikhathi eside, kungaholela ekulimaleni okungapheli okudinga ukwelashwa kwezokwelapha kanye nokwelashwa ngokomzimba.
I-Ergonomics ihlose okuphambene nalokho: ukuvimbela ukulimala ngaphambi kokuba kwenzeke, ukunciphisa ingozi yokusebenza, nokwenza umsebenzi usebenze kahle futhi ulawuleke. Ukuze kufezwe lokhu, igxile ezindaweni ezine eziyinhloko: ukuma, ukusetha imishini (isikrini, ikhibhodi, igundane), ifenisha (isihlalo, ideski, indawo yokubeka izinyawo, izisekelo), kanye nemikhuba yokusebenza (ukuphumula, ukwelula, ukuhlanzeka kwamehlo).
Izinhlangano ezikhethekile njenge- National Institute for Occupational Safety and Health (INSST) , izinhlangano ze-ergonomics, kanye nezinhlangano eziningi zezokwelapha zigcizelela le mibono efanayo: ukuguqula indawo ivumelane nomuntu, hhayi okuphambene nalokho, nokuguqula imikhuba emihle ye-ergonomics ibe yimikhuba yansuku zonke, hhayi into ethile eyenziwa isonto lonke bese ikhohlakala.
Ukuma okulungile phambi kwekhompyutha: isisekelo sayo yonke into
Indlela umzimba ome ngayo ibalulekile: umzimba obekwe kahle phambi kwekhompyutha ukhululekile kakhulu ngosuku lomsebenzi kunomzimba ogobile noma osontekile. Ochwepheshe bayavuma ukuthi umthetho ojwayelekile ukuthi umzimba wakhe ama-engeli acishe abe ngama-degree angu-90 ezindololwaneni, emadolweni nasezinqeni, nokuthi amehlo aqondiswe ngqo phambili engxenyeni yesithathu ephezulu yesikrini.
Umhlane wakho kufanele usekelwe ngokugcwele yisihlalo esingemuva, ngaphandle kokugoba noma ukugoba . Uma isihlalo esingemuva singanikezi ukwesekwa okwanele kwe-lumbar, ungasebenzisa umcamelo noma olunye uxhaso ukuze uzinzise umhlane wakho ongezansi. Umgomo uwukugcina ugobile wemvelo womgogodla futhi ugweme ukucindezeleka okuqhubekayo.
Amahlombe akho kufanele ahlale ekhululekile futhi ekhululekile, ngaphandle kokuwagoba noma ukuwazungeza phambili . Ngezinsuku ezibandayo noma ezimweni ezicindezelayo, kuvame kakhulu ukuwaphakamisa ungaqondile, okubangela ukuqina nobuhlungu bentamo ngokuhamba kwesikhathi. Kungumqondo omuhle ukuhlola ukuma kwakho ngezikhathi ezithile bese wehlisa ngamabomu amahlombe akho ukuze ukhulule lokho kucindezeleka okuqongelelekile.
Izindololwane zakho kufanele zakhe i-engeli engama -degree angu-90, izingalo zakho ziphumule edeskini noma ezihlalweni . Izingalo zakho kufanele zihlale ziqondile noma ziqonde cishe ngenkathi uthayipha noma usebenzisa igundane . Ukuphumula kwesihlakala kungasiza ekunciphiseni ingcindezi ezinzwa zesihlakala, uma nje kungaphoqi ukuthi ugobe isihlakala sakho emuva.
Ikhanda lakho nentamo kufanele kuhambisane nomgogodla wakho, ngaphandle kokuthambekela phambili noma phansi . Ukuze ufeze lokhu, isikrini kufanele sibekwe cishe ngamasentimitha angu-50-60, ukuze uma ubheka phambili, amehlo akho aqondiswe engxenyeni yesithathu ephezulu noma enkabeni yesikrini. Uma udinga usizo lokukhetha i-monitor yomsebenzi , kuneziqondiso ezifingqa izici ezibaluleke kakhulu.
Ngokuphathelene nomzimba ongezansi, amathanga kufanele akhe i- engeli ephakathi kuka-90° no-110° ngezinqe , izinyawo ziphansi. Uma isihlalo siphakeme kakhulu futhi izinyawo zingafinyeleli phansi ngokunethezeka, kungcono ukusebenzisa indawo yokubeka izinyawo. Kungcono futhi ukugwema ukuwela imilenze yakho isikhathi eside, njengoba lokhu kungaphazamisa ukujikeleza kwegazi futhi kubangele ukungalingani kwemisipha.
Le filosofi efanayo ingasetshenziswa lapho usebenza ne-laptop ethangeni lakho noma kusofa: amahlombe nentamo kukhululekile, ikhanda lilinganiswe kahle emahlombe akho, kanye nesikrini siphezulu ngangokunokwenzeka . Umcamelo oqinile noma i-laptop stand ezinikele ingasiza ekuphakamiseni idivayisi futhi kuthuthukise ukuma ngisho nakulezi zimo ezingahlelekile.
Ukusethwa kwemishini ngendlela efanele: isikrini, ikhibhodi kanye negundane
Ngale kwendlela evamile yokuma, kubalulekile ukuthi isikrini, ikhibhodi, kanye negundane kubekwe kahle maqondana nomzimba wakho . Ukuhlala kahle akusizi ngalutho uma kufanele ujike izihlakala zakho noma ucindezele intamo yakho ukuze ubone isikrini.
Isikrini kufanele sibekwe ngqo phambi komsebenzisi, singalokothi sibe seceleni , ebangeni elingangesigamu semitha. Ingxenye ephezulu yesibuko kufanele ibe sezingeni lamehlo noma ngaphansi kancane, ukuze amehlo awele ngokwemvelo engxenyeni yesithathu ephezulu noma enkabeni yesikrini. Lokhu kuvimbela isidingo sokutshekisa intamo phezulu noma phansi, okuyinto ebaluleke kakhulu uma usebenzisa ikhompyutha amahora amaningi.
Uma usebenza nge-laptop, kuvela inkinga ecacile: ikhibhodi nesikrini kunamathiselwe, okwenza kube nzima ukulungisa into ngayinye ngokwehlukana . Ngokuklama, ama-laptop enzelwe ukuba athwaleke kalula, angapheleli kahle ngokwe-ergonomic, futhi kuyabonakala. Ukuze kuncishiswe ukungakhululeki, ochwepheshe batusa izinketho ezimbili: ukuxhuma i-laptop nesikrini sangaphandle kanye nekhibhodi, noma ukusebenzisa isitendi ukuphakamisa isikrini bese usihlanganisa nekhibhodi negundane elihlukile. Uma ungaqiniseki ukuthi yiluphi uhlelo olukufanele, ukuqhathanisa amakhompyutha edeskithophu nawe-laptop kungakusiza ukuthi unqume.
Kumakhompyutha anezikrini ezincane, ezingaphansi kwamasentimitha angu-15, kuyalulekwa kakhulu ukusebenzisa imonitha yangaphandle enobukhulu obanele kanye nekhwalithi yesithombe enhle ukuze ugweme ukukhandla amehlo akho. Ingalo yemonitha ehambisana nezikhonkwane ze-VESA inikeza ukuguquguquka okwengeziwe, okukuvumela ukuthi ulungise ngokunembile ukuphakama, ibanga, kanye nokuthambekela, ngenkathi futhi ukhulula isikhala sedeski. Uma usebenza ngezikrini ezengeziwe, ukufunda ukusebenzisa imonitha yangaphandle ngendlela efanele kubalulekile.
Ngokuphathelene nekhibhodi, kungcono ukuthi ikuvumele ukuthi ugcine izihlakala zakho ziqondile kanye nezindololwane zakho ziseduze nomzimba wakho . Amakhibhodi ane-engeli ende kakhulu noma aphezulu kakhulu akuphoqa ukuthi ugobe izihlakala zakho ngokweqile, okwandisa ingozi yokucindezeleka. Amanye amamodeli e-ergonomic afaka phakathi ukuphumula kwezihlakala okuhlanganisiwe noma akuvumela ukuthi uphakamise kancane umhlane ukuze uthole i-engeli yokuthayipha ekhululekile; uzothola izinketho ezinconywayo eziqondisweni zezinto eziyisisekelo ezisetshenziswayo.
Igundane kufanele libekwe endaweni ekude ukuze likwazi ukusebenza ngaphandle kokwelula ingalo . Igundane elifanele elinesimo esifanelana nesandla noma igundane eliqondile linganciphisa ukucindezeleka esihlakaleni nasengalo, futhi ukuphumula kwesihlakaleni okuqondene negundane kuye kwaba yinto ethandwa kakhulu kubantu abachitha amahora amaningi bedlala noma besebenza ngokunyakaza okuphindaphindiwe.
Ukuze uqedele ukusetha, kungumqondo omuhle futhi ukulungisa ukuzwela kwegundane kanye nesivinini sesikhombisi ukuze ungadingi ukwenza ukunyakaza okukhulu kwezingalo ukuze uskrole esikrinini. Futhi, uma usebenzisa amadokhumenti ephepha nekhompyutha, isibambi sedokhumenti noma isitendi esibekwe eduze kwesikrini kuzokuvimbela ukuthi uphendule intamo yakho njalo.
Ifenisha ye-Ergonomic: izihlalo, amatafula, amadeski amile kanye nezesekeli
Ifenisha enhle yenza ukugcina ukuma okufanele kube lula kakhulu. Isihlalo, ideski, kanye nezesekeli ezisebenza kahle kwenza umehluko omkhulu phakathi kwendawo yokusebenza engakhululekile kanye nendawo ekuvumela ukuthi usebenze ngaphandle kobuhlungu iminyaka eminingi.
Isihlalo sehhovisi kufanele sibe ne- backrest elungisekayo, ukwesekwa kwe-lumbar, isihlalo esingalungiseka ukuphakama, kanye, uma kungenzeka, nezindawo zokubeka izingalo ezilungisekayo . Into ebalulekile akusikho ukuthi ngabe isihlalo "sehhovisi" noma "sokudlala imidlalo", kodwa kunalokho ukuthi ikuvumela ukuthi wenze ngendlela oyifisayo ukuma kwakho: izinyawo phansi, amadolo abe yi-engeli engama-degree angu-90, izinqe ziphakame ngendlela efanayo noma ziphakeme kancane kunamadolo, kanye nomhlane osekelwe kahle. Amamodeli athile, njengezihlalo ezithile ezithuthukisiwe noma izihlalo zokudlala ezinesekelo lomlomo wesibeletho kanye ne-lumbar, angaba utshalomali oluhle.
Ideski kufanele liphakame ngokwanele ukuze izingalo nezingalo zakho ziqonde noma zicishe ziqonde ngenkathi ubhala. Ideski eliphakeme kakhulu likuphoqa ukuthi uphakamise amahlombe akho; eliphansi kakhulu likwenza ugobe phambili. Amadeski alungisekayo ukuphakama, akuvumela ukuthi ushintshane phakathi kokusebenza uhlezi nokuma, aya ngokuya ethandwa ngoba akusiza ukuthi ushintshe ukuma ngaphandle kokuphazamisa umsebenzi wakho.
Kulokhu, abantu abaningi bashintshela kumadeski okuma noma kumasethingi ahlanganisa ukuhlala phansi nokusebenza ngokuma . Kufakazelwe ukuthi ukuchitha ingxenye yesikhathi sakho usebenza umile kuthuthukisa ukuma komzimba, kugcina umzimba usebenza kakhulu, futhi kusiza ngisho nokushisa amakhalori amaningi kunokuhlala phansi. Ukushintsha isikhundla njalo kungenye yamaqhinga alula okunciphisa ukuziphatha kokungahlali phansi ngaphandle kokulahlekelwa umkhiqizo.
Ezinye izinto eziwusizo zifaka phakathi izindawo zokubeka izinyawo zalabo abangakwazi ukufinyelela phansi kalula, izitendi zama-laptop eziphakamisa isikrini siye ezingeni lamehlo, amatafula aseceleni anezinjongo eziningi, kanye namathileyi okusebenza kusofa ngaphandle kokucindezela intamo yakho. Yonke le mikhiqizo yenzelwe ukuvumelanisa ubuchwepheshe nomzimba, hhayi okuphambene nalokho. Hlola izinto zethu zakamuva ezisetshenziswayo kanye nezesekeli ukuze uthole imibono eyengeziwe.
Okokugcina, kubalulekile futhi ukucabangela isisindo esisithwala nsuku zonke lapho sithutha ama-laptop ethu . Idivayisi esindayo kakhulu, ehlanganiswe nezincwadi, izesekeli, kanye namashaja, ingasilimaza emhlane nasezintanyeni zethu. Ama-laptop alula kakhulu anamabhethri ahlala isikhathi eside asivumela ukuthi sinciphise umthwalo ezikhwameni zethu, njengoba singahlala ngaphandle kweshaja usuku lonke.
Ukukhanya okunempilo nokuvikelwa kwamehlo
I-ergonomics ebonakalayo ingenye into ebalulekile: ukuba nesihlalo esingcono kakhulu akusizi ngalutho uma ukukhanya nesihenqo kusenza amehlo ethu abe buthakathaka . Ukukhanya okubi kudala ukukhanya, ukubonakaliswa, kanye nokungafani okwanele, okuholela ekukhathaleni kwamehlo, ezinhlungwini zekhanda, namehlo akhathele.
Okungcono kakhulu, amafasitela akufanele abe phambi noma ngemuva kwesikrini ukuze kugwenywe ukukhanya okuqondile. Kungcono ukubeka ukukhanya kwemvelo eceleni bese ulawula ukuqina kwawo ngamakhethini, ama-blinds, noma imibala. Ukukhanya kwelanga kunenzuzo yokuba njalo futhi kunegalelo ekukhiqizweni kwe-dopamine ne-vitamin D, okuzuzisa impilo yonke kanye nokusebenza kahle kwamehlo, kodwa ukukhanya kumele kulawulwe ngempumelelo.
Ngokuphathelene nokukhanya okwenziwe, kungcono ukusebenzisa izibani ezingabonakali ngokukhanyayo futhi ezinikeza izinga eliphakathi lokukhanya . Isikhala esimnyama kakhulu siphoqa isikrini ukuba sibe umthombo wokukhanya oyinhloko, okuyinto ekhathaza kakhulu amehlo. Ngokuphambene nalokho, ukukhanya okukhulu kakhulu kungabangela ukubonakaliswa okucasulayo esikrinini. Isibani sedeski esibekwe kahle esikhanyisa indawo yokusebenza ngaphandle kokukhanya ngqo emehlweni noma esikrinini ngokuvamile siyisisombululo esihle.
Ukukhetha isikrini esifanele nakho kwenza umehluko. Amanye ama-monitor nama-laptop afaka ubuchwepheshe obuklanyelwe ukunciphisa ukukhanya okuluhlaza okwesibhakabhaka kanye nokufiphaza , izinto ezimbili eziye zahlotshaniswa nokwanda kokucindezeleka kwamehlo. Izikrini ze-OLED, isibonelo, zinganciphisa kakhulu ukukhishwa kokukhanya okuluhlaza okwesibhakabhaka futhi zinikeze ukucaca okukhulu kokunyakaza, okusiza ukugwema lokho kufiphaza okuncane okuthi, ngokuhamba kwesikhathi, kukhathaze amehlo.
Ngaphezu kwezici zobuchwepheshe, kubalulekile ukwamukela imikhuba emihle njengomthetho we -20-20-20 : njalo ngemizuzu engama-20, bheka kude nesikrini bese ugxila cishe imizuzwana engama-20 entweni eqhele ngamamitha ayi-6. Lesi senzo esilula sisiza ukuphumula imisipha yamehlo akho futhi sinciphise ukukhathala. Ukuthatha ikhefu elifushane emsebenzini wakho, ukusondela efasiteleni, nokushintshanisa amehlo akho phakathi kwamabanga ahlukene kungenza umehluko omkhulu ekupheleni kosuku. Ungabuye ubukeze ukuthi ungayilungiselela kanjani iWindows ukuze unciphise ukucindezeleka kwamehlo uma usebenza amahora amaningi phambi kwesikrini.
Ukuvala amehlo akho imizuzwana embalwa, ukucwayiza njalo, nokuhlala unamanzi anele nakho kuyasiza ekulweni namehlo omile. Kulabo abasebenzisa kakhulu izikrini, abanye abantu bakuthola kuwusizo ukugqoka izibuko zokuhlunga ukukhanya okuluhlaza okwesibhakabhaka, kodwa kungcono njalo ukubonisana nochwepheshe wokunakekelwa kwamehlo ukuze anqume inketho engcono kakhulu kuwe. Uma ungathanda ukufunda kabanzi, kunomhlahlandlela wezibuko zekhompyutha ofingqa izinketho nezincomo.
Amakhefu asebenzayo, ukwelula kanye nokunyakaza
Elinye lamaphutha avame kakhulu ukuchitha amahora amaningi ungavuki esihlalweni sakho. Umzimba awuklanyelwe lokho: ukuhlala endaweni efanayo isikhathi eside kubangela ukucindezeleka, ukuqina, nobuhlungu . Yingakho ukuphuka okusebenzayo kanye nokwelula njalo kuyingxenye ebalulekile ye-ergonomics enempilo.
Kunconywa ukuthatha ikhefu elifushane okungenani njalo ngemizuzu engama-40-60 . Lokhu akudingeki kube ikhefu elide: imizuzu embalwa yokuma, ukuhambahamba kancane, ukuphuza amanzi, nokunyakaza komzimba wakho kwanele. Lokhu kuphumula kuthuthukisa ukujikeleza kwegazi, kunciphisa ukuqina, futhi kuvumela imisipha yakho ukuthi ishintshe isikhundla.
Phakathi nalezi khefu, ungenza ukwelula okuthambile entanyeni yakho, emahlombe, emhlane, nasemilenzeni . Isibonelo, jika kancane ikhanda lakho liye kolunye uhlangothi, ubambe imizuzwana embalwa, bese ujika uye kolunye; phakamisa amahlombe akho uye ezindlebeni zakho, ubambe, bese ukhulula; faka izandla zakho ngemuva kwekhanda lakho bese uvula izindololwane zakho ukuze welule isifuba sakho. Lokhu ukunyakaza okulula okungadingi mishini ekhethekile futhi kungenziwa ngisho nasehhovisi.
Ezinye izivivinyo eziwusizo zifaka phakathi ukuletha ingalo eyodwa ngemuva kwekhanda lakho ehlombe eliphambene ukuze welule uhlangothi lwakho, ukuhlanganisa iminwe yakho bese welula izingalo zakho phambili izintende zakho zibheke ngaphandle, welula izingalo zakho zibheke ophahleni, noma weqa umlenze owodwa phezu komunye bese ujika kancane umzimba wakho uye ohlangothini lomlenze ovundlile. Ukubamba isikhundla ngasinye imizuzwana embalwa kwanele ukuqaphela ukukhululeka uma kwenziwa njalo.
Ukuncika etafuleni noma phansi bese uzama ukugoqa umhlane wakho ube ngesimo "C" , ubambe lesi simo imizuzwana embalwa bese ubuyela esimweni esingathathi hlangothi, nakho kuyasiza ekushukumiseni umgogodla. Into ebaluleke kakhulu ukugwema ukunyakaza okungazelelwe nokulalela umzimba wakho: uma kukhona ukuvivinya umzimba okubangela ubuhlungu, yehlisa ukuqina noma uthintane nochwepheshe.
Uma unefenisha ekuvumela ukuthi ushintshane phakathi kokusebenza uhleli nokuma , ungahlanganisa ukushintshashintsha kwezimo zomzimba nalezi khefu. Ngale ndlela, ngisho nangezinsuku ezimatasa kakhulu, kulula ukugcina umzimba wakho usebenza futhi unciphise ukuqina okuvamile komsebenzi wokuhlala phansi.
Ukuhlanzeka kwesimo sendawo, ukungakhululeki okuvamile kanye nendlela yokubhekana nakho
Ukuma okufanele kuhlanganisa zonke izinyathelo nemikhuba esiyisebenzisayo ukuze senze imisebenzi yansuku zonke ngokuphephile , sinciphise ingozi yokulimala. Lapho usebenza nekhompyutha, ukuma okufanele kanye ne-ergonomics kuyahambisana: ukuma okufanele, ifenisha efanele, imishini ebekwe kahle, kanye namakhefu avamile.
Uma lezi ziqondiso zinganakwa, kuvamile ukuzwa ubuhlungu emhlane, ukucindezeleka kwentamo namahlombe , ukungakhululeki esihlakaleni nasezandleni, ikhanda elibuhlungu lokucindezeleka, kanye nomuzwa ojwayelekile wokukhathala ekugcineni kosuku. Ngokuhamba kwesikhathi, lezi zifo zingaba izinkinga ezinkulu kakhulu, njengezinkinga ze-herniated disc noma izifo zemisipha ezingapheli.
Ukuzihlola okuhle kuhilela ukuzibuza imibuzo elula: Ingabe uvame ukuthinta umhlane wakho ongezansi, intamo, noma amathempeli? Ingabe uphuma ehhovisi uqinile noma uphethwe yikhanda? Ingabe amehlo akho azizwa omile noma ecasukile ngemva kwamahora amaningana usebenzisa ikhompyutha? Uma impendulo inguyebo, kungenzeka ukuthi kunezici ezithinta ukusebenza komzimba ezingathuthukiswa endaweni yakho yokusebenza.
Ukuze kuxazululwe ukungakhululeki okubangelwa ukuma kabi, ochwepheshe bezempilo bagcizelela izindlela ezimbili ezibalulekile: ukuvimbela ngokusebenzisa imikhuba emihle , futhi uma ubuhlungu buqhubeka, ukuhlolwa komuntu ngamunye odokotela noma ochwepheshe be-physiotherapists. Njengoba kungezona zonke izidumbu ezifanayo futhi akuzona zonke izimo ezisabela ekuzilolongeni okufanayo, indlela yomuntu siqu ibalulekile.
Ngaphezu kwalokho, kunconywa kakhulu ukukhokhela amahora okuhlala phansi ngohlobo oluthile lomsebenzi ojwayelekile womzimba oshukumisa umzimba wonke: ukuhamba, ukubhukuda, ukwenza ukuzivocavoca okulinganiselwe noma ukuzijwayeza njengePilates noma i-yoga kusiza ekuqiniseni imisipha esekelayo nokuthuthukisa ukuma komzimba ngaphandle kwendawo yokusebenza.
Isihluthulelo ukungazinaki izimpawu zomzimba: uma uzwa ukuqaqamba eminweni yakho, ubuhlungu obuqhubekayo entanyeni nasemahlombe akho , ikhanda elibuhlungu eliphindaphindayo, noma ubuhlungu obukhulu emhlane, kufanele ubuyekeze ngokushesha i-ergonomics yendawo yakho yokusebenza, wandise amakhefu, ulungise ukuma kwakho, futhi, uma kudingeka, thintana nochwepheshe ngaphambi kokuba inkinga ibe yimbi kakhulu.
I-Ergonomics eyenzelwe ngqo ama-laptop kanye nomsebenzi weselula
Abantu abaningi basebenzisa i-laptop njengekhompyutha yabo kuphela, kungaba sehhovisi, ekhaya, noma ezindaweni ezingahlelekile. Inkinga iwukuthi, ngenxa yokwakheka kwayo, i-laptop idela i-ergonomics ukuze ithwaleke kalula . Ukuhlanganiswa kwekhibhodi nesikrini kuyunithi eyodwa kuphoqa ukuthi, ngokuhamba kwesikhathi, kube yingozi kakhulu emhlane nasentanyeni.
Ukusebenzisa i-laptop ethangeni lakho, usofa, noma ngisho nokulala embhedeni kungase kube yinto ekhululekile imizuzu embalwa, kodwa akukhuthazwa ukugcina lezi zikhundla isikhathi esingaphezu kwengxenye yehora . Uma uzosebenza isikhathi eside, kungcono ukushintshela edeskini, uphakamise isikrini, bese usebenzisa izinto zangaphandle. Ngaphandle kwalokho, ikhanda lakho lizothambekela phambili futhi umgogodla wakho uzophoqeleka ukuba ugobe ngendlela exakile.
Isixazululo esinconywa kakhulu ngokuvamile ukuhlanganisa i-laptop ne-monitor yangaphandle kanye nekhibhodi negundane elihlukile , ikakhulukazi uma usebenza amahora amaningi nsuku zonke. Enye indlela ukusebenzisa i-stand ephakamisa i-laptop ibe sezingeni lamehlo bese wengeza ikhibhodi negundane langaphandle. Ngale ndlela, uthola ukuma okufana kakhulu nokwekhompyutha yedeskithophu elungiselelwe kahle.
Uma uthenga i-laptop ucabanga ngempilo yakho, kubalulekile ukucabangela kokubili isisindo sedivayisi kanye nezesekeli zayo, kanye nekhwalithi yesikrini. Idivayisi elula enebhethri elihlala isikhathi eside ikuvumela ukuthi uzulazule ngesisindo esincane futhi inciphisa ukucindezeleka emhlane nasentanyeni yakho lapho uyiphatha. Ngesikhathi esifanayo, isikrini esinesisombululo esihle, ukukhanya okuphansi, kanye nokukhanya okuluhlaza okwesibhakabhaka okuncishisiwe kusiza ukuvikela ukubona kwakho.
Ezindaweni lapho ama-laptop asetshenziswa khona noma asetshenziswa ezindaweni ezahlukene, kuyalulekwa ukuthi kusungulwe uhlobo "lokuncane okungenaphutha": noma nini lapho kungenzeka, beka idivayisi endaweni ezinzile , uphakamise isikrini kancane, ugcine izinyawo zakho zisekelwe ngokuqinile, futhi ugweme ukusebenza isikhathi eside intamo yakho igobile. Ngisho nomcamelo olula oqinile ngaphansi kwe-laptop uma uyisebenzisa kusofa ungathuthukisa kakhulu ukuma komzimba.
Ukuhlanzeka kwemishini nendawo yokusebenza
Impilo ehlobene nekhompyutha ayigcini nje ngokuma. Ukuhlanzeka kwemishini yakho nendawo yokusebenza nakho kuthinta inhlalakahle yakho. Amakhibhodi, amagundane, izindawo zokubeka izingalo, kanye nezindawo ze-laptop ziqoqa amabhaktheriya, amagciwane, kanye nezinye izinto ezincane ngokuhamba kwesikhathi, okubaluleke kakhulu uma amadivayisi abiwa phakathi kwabantu abaningana.
Ukuze ugcine inhlanzeko enhle, kuyalulekwa ukuthi uhlanze njalo izindawo ezivezwe kakhulu ze-laptop yakho kanye nezinto ezisetshenziswayo. Indwangu ethambile emanziswe kancane ngesisombululo sotshwala esingu-70% ivame ukwanele ukubulala amagciwane ngaphandle kokulimaza izinto, ilandela njalo imiyalelo yomenzi. Lesi sinyathelo esincane sinciphisa ukuchayeka kumagciwane futhi senza indawo yokusebenza ibe nempilo.
Amanye amadivayisi afaka izembozo ezilwa namagciwane ezisekelwe kuma-ion esiliva , ezenzelwe ukuvimbela ukukhula kwamagciwane kanye namagciwane athile ezindaweni. Nakuba lokhu kungathathi indawo yokuhlanza okuvamile, kungaba yinto ewusizo ezindaweni lapho ama-laptop noma amakhibhodi ephathwa khona njalo.
Ngaphezu kokuhlanzeka, indawo yokusebenza ehlelekile nengagcwele kusiza ukugcina ukuma kwemvelo futhi kunciphisa ukucindezeleka okungadingekile . Ukuthi uhlale uthinta igundane lakho, ifoni, noma idokhumenti ngoba ideski lakho ligcwele izinto kuholela ekumeni okungekuhle. Ukubeka izinto ezisetshenziswa njalo endaweni ekhululekile nokugcina indawo yakho yokusebenza ihlelekile kwenza izinto zibe lula kakhulu.
Okokugcina, ungakhohlwa ukuphuza amanzi: ukuphuza amanzi njalo kunegalelo empilweni yama-disc namajoyinti e-intervertebral, futhi kuyasiza ekulweni nokukhathala. Ukugcina ibhodlela lamanzi liseduze edeskini lakho kungaba yisikhumbuzo sokuphuza futhi, ngeshwa, kukukhuthaze ukuthi uvuke ngezikhathi ezithile ukuze uligcwalise.
Ukuhlanganiswa kwazo zonke lezi zindlela—ukuma, ukwakheka kwemishini, ifenisha, ukukhanyisa, ikhefu elisebenzayo, ukuhlanzeka kwesimo, i-ergonomics ethile yama-laptop, kanye nokunakekelwa kwemvelo—kwakha indlela ephelele ye-ergonomics yekhompyutha. Ukuzenza imikhuba yansuku zonke kuwukutshalwa kwezimali kwesikhathi eside empilweni, induduzo, kanye nokusebenza kahle , okukuvumela ukuthi usebenze amahora amaningi phambi kwesikrini ngaphandle kokuthi umzimba wakho uhlale ubhekene nemiphumela.
