Tese tinoziva kuti kugara kwenguva refu kune zvakakomba zvehutano.Kugara munzvimbo yakagara kwenguva yakareba kunokonzera matambudziko mumuviri, kunyanya kune zvivakwa zviri mumusana.Matambudziko mazhinji epazasi kumashure pakati pevashandi vanongogara akabatana neakashata dhizaini dhizaini uye isina kufanira kugara posture.Nekudaro, paunenge uchiita kurudziro yechigaro, hutano hwemutengi wako chimwe chinhu chaunofanira kutarisa nacho.
Asi sevashandi veergonomic, tingaite sei kuti tive nechokwadi chekuti tiri kukurudzira chigaro chakanakisa kune vatengi vedu?Mune ino post, ini ndichave ndichigovera iyo yakajairwa misimboti yekugadzira chigaro.Tsvaga kuti nei lumbar lordosis ichifanira kuva chimwe chezvaunonyanya kukoshesa paunenge uchikurudzira zvigaro kune vatengi, nei kuderedza dhisiki yedhisiki uye kuderedza kurongeka kwemashure emusana kwakakosha.
Hapana chinhu chakadai secheya yakanakisa kumunhu wese, asi pane zvimwe zvekufunga kusanganisa kana uchikurudzira ergonomic hofisi sachigaro kuve nechokwadi chekuti mutengi wako anogona kunyatso kunakidzwa nemabhenefiti ayo.Tsvaga zvavari pazasi.
1. Kurudzira Lumbar Lordosis
Kana isu tikasimuka kubva panzvimbo yakamira kuenda panzvimbo yekugara, shanduko yeanatomical inoitika.Zvinoreva izvi ndezvekuti kana wakamira wakatwasuka, lumbar chikamu chemusana chinongokombamira mukati.Zvisinei, kana mumwe munhu akagara nezvidya pa90 madhigirii, nharaunda yechiuno yekuseri inodzikamisa kunze kwechisikigo curve uye inogona kunyange kutora convex curve (kunze bend).Ichi chimiro chinoonekwa sechisina kunaka kana chikachengetwa kwenguva yakareba.Nekudaro, vanhu vazhinji vanopedzisira vagara munzvimbo iyi muzuva ravo rose.Ichi ndicho chikonzero tsvakiridzo nezvevashandi vakangogara, sevashandi vemuhofisi, yaiwanzotaura yakakwira yekusagadzikana kwemashure.
Mumamiriro ezvinhu akajairwa, hatidi kukurudzira chimiro kune vatengi vedu nekuti inowedzera kudzvanywa pama discs ari pakati pe vertebrae yemuzongoza.Chatinoda kuvakurudzira kugara uye kuchengetedza lumbar spine muchimiro chinonzi lordosis.Saizvozvo, chimwe chezvikonzero zvikuru zvekufunga kana uchitsvaga chigaro chakanaka chemutengi wako ndechekuti inofanirwa kukurudzira lumbar lordosis.
Nei izvi zvichikosha?
Zvakanaka, ma discs ari pakati pe vertebrae anogona kukuvadzwa nekudzvinyirira kwakanyanya.Kugara pasina chero tsigiro yekumashure kunowedzera disc kudzvanywa zvakanyanya pamusoro peiyo yakaitika wakamira.
Kugara kusingatsigirwi kumberi kwakadonha kunowedzera kudzvanywa ne90% zvichienzaniswa nekumira.Nekudaro, kana chigaro ichipa rutsigiro rwakakwana mumusana wemushandisi uye matishu akatenderedza pavanenge vakagara, zvinogona kutora mutoro wakawanda kubva kumashure kwavo, mutsipa, uye mamwe majoini.
2. Kuderedza Disc Kudzvinyirira
Nzira dzekupwanya-kutora uye maitiro kazhinji hazvigone kufuratirwa nekuti kunyangwe mutengi ari kushandisa chigaro chepamusoro nerutsigiro rwakanyanya, vachiri kuda kudzikamisa huwandu hwese hwekugara muzuva ravo.
Imwe nyaya yekunetsekana pamusoro pemagadzirirwo ndeyekuti chigaro chinofanira kubvumidza kufamba uye kupa nzira dzekugara uchichinja chinzvimbo chemutengi wako mukati mezuva ravo rebasa.Ini ndichanyura mumhando dzemacheya anoedza kutevedzera akamira uye kufamba muhofisi iri pazasi.Nekudaro, akawanda ergonomic mwero pasirese anoratidza kuti kusimuka uye kufamba kuchiri kwakanaka kana kuchienzaniswa nekuvimba nezvigaro izvi.
Kunze kwekumira nekufambisa miviri yedu, isu hatigone kusiya kunze kweinjiniya zvinodzora kana zvasvika pakugadzira chigaro.Maererano nekumwe kutsvagisa, imwe nzira yekudzikisa dhisiki yekumanikidza ndeye kushandisa yakagadzika backrest.Izvi zvinodaro nekuti kushandisa reclined backrest kunotora humwe huremu kubva kumusoro wemushandisi muviri, izvo zvinozoderedza kudzvanywa kuvakwa pamusana discs.
Kushandisa armrests kunogonawo kuderedza disc pressure.Zvidzidzo zvakaratidzawo kuti kuzorora kwemaoko kunogona kuderedza huremu pamuzongoza neinenge 10% yehuremu hwemuviri.Ehe, kugadziridzwa kwakaringana kwema armrests kwakakosha kupa tsigiro kumushandisi mune isina kwayakarerekera optimal posture uye kudzivirira musculoskeletal kusagadzikana.
Cherechedza: Kushandiswa kwerutsigiro rwechiuno kunoderedza kudzvinyirira kwe disc, sezvinoita kushandiswa kwezvombo zvemaoko.Nekudaro, neyakagadzika backrest, mhedzisiro yearmrest haina kukosha.
Kune nzira dzekuzorodza mhasuru dzemusana pasina kupira hutano hwe discs.Semuenzaniso, mumwe muongorori akawana kuderedzwa kwekuita kwetsandanyama kumashure apo backrest yakatsikirirwa kusvika ku110 degrees.Kupfuura ipapo, pakanga paine kuzorora kwakawedzera mumhasuru idzo dzekumusana.Sezvineiwo, mhedzisiro yerutsigiro rwe lumbar pamushumo wekuita yakasanganiswa.
Saka ruzivo urwu runorevei kwauri semuongorori we ergonomics?
Kugara wakatwasuka pa90-degree angle ndiyo yakanakisa posture, kana kugara nebackrest yakatsiga pa110-degree angle?
Ini pachangu, chandinokurudzira kune vatengi vangu ndechekuchengeta backrest yavo yakagara pakati pe95 uye nezve 113 kusvika 115 madhigirii.Ehe, izvo zvinosanganisira kuve nerutsigiro rwechiuno munzvimbo yakakwana uye izvi zvinotsigirwa neErgonomics Standards (aka handisi kuburitsa izvi kubva mumhepo yakatetepa).
3. Deredza Static Loading
Muviri wemunhu hauna kugadzirwa kuti ugare panzvimbo imwe kwenguva yakareba.Madhisiki ari pakati pe vertebrae anoenderana nekuchinja mukumanikidza kugamuchira zvinovaka muviri uye kubvisa tsvina.Aya madhisiki zvakare haana ropa rekupa, saka zvinwiwa zvinotsinhaniswa neosmotic pressure.
Zvinorehwa neizvi ndezvekuti kugara mune imwechete posture, kunyangwe ichiita seyakasununguka pakutanga, zvinokonzeresa kuderedzwa kwekutakura kwekudya kunovaka uye kunobatsira kusimudzira maitiro ekuderera kwenguva refu!
Ngozi dzekugara munzvimbo imwe kwenguva yakareba:
1.Inosimudzira static loading yemusana uye mhasuru dzepafudzi, izvo zvinogona kukonzera aches, marwadzo, uye cramping.
2.Inokonzera kudziviswa mukuyerera kweropa kumakumbo, izvo zvinogona kukonzera kuzvimba uye kusagadzikana.
Kugara kweDynamic kunobatsira kuderedza static mutoro uye kunatsiridza kuyerera kweropa.Pakaunzwa macheya ane simba, dhizaini yehofisi yechigaro yakashandurwa.Dynamic macheya akatengeswa sesirivheri bullet kukwirisa hutano hwemusana.Iyo chigaro dhizaini inogona kuderedza iyo static posture zvinzvimbo nekubvumira iye mushandisi kuzununguka pachigaro uye kutora akasiyana siyana.
Chandinoda kukurudzira kune vatengi vangu kukurudzira kugara kwesimba kushandisa nzvimbo yemahara-yekutenderera, pazvinenge zvakakodzera.Apa ndipo apo chigaro chiri mu synchro tilt, uye haina kukiyiwa munzvimbo.Izvi zvinobvumira mushandisi kugadzirisa makona echigaro uye backrest kuti ikwane yavo yekugara.Mune chinzvimbo ichi, chigaro chine simba, uye iyo backrest inopa inoramba ichitsigira kumashure sezvainofamba nemushandisi.Saka inenge chigaro chinozunguza.
Kuwedzera Kufunga
Chero ergonomic office chair yatinokurudzira kune vatengi vedu mukuongorora, ivo vangangove vasingazogadzirise iyo chigaro.Saka semufungo wekupedzisira, ndinoda kuti iwe ufunge uye uise mukuita dzimwe nzira dzingave dzakakosha kune vatengi vako uye zviri nyore kwavari kuti vazive maitiro avanogona kugadzirisa chigaro ivo pachavo, ive nechokwadi chekuti inomiswa zvinoenderana nezvavanoda, uye icharamba ichizviita kwenguva yakareba.Kana iwe uine chero mazano, ndinoda kuvanzwa muchikamu chekutaura pazasi.
Kana iwe uchida kudzidza zvakawanda nezve ergonomic midziyo yemazuva ano uye nzira yekukura yako ergonomic consulting bhizinesi, saina kune yakamirira yechirongwa cheAccelerate.Ndiri kuvhura kunyoresa mukupera kwaChikumi 2021. Ndichange ndichiitawo snazzy training isati yavhurwa.
Nguva yekutumira: Sep-02-2023