Abagijimi bayazi ukubaluleka kokwelula ukuvimbela ukulimala. Umsebenzi wekhompyutha uxhomeke ekusebenzeni okumangalisayo, noma kwezemidlalo, emzimbeni wakho. Ucela izandla zakho nezinsipho ukuphinda imisebenzi hhayi amakhulu, hhayi izinkulungwane, kodwa amashumi ezinkulungwane izikhathi nsuku zonke. Ukwehlisa kubalulekile kubagijimi abaqeqesha ihora ngehora, besenza okuphindaphindiwe okungu-100 emishini yokuqeqesha isisindo.
Ake ucabange ukuthi bangakanani abafundi, abalobi noma abasebenzi basehhovisi ("abaphuma" amahora ayisishiyagalombili noma ngaphezulu nsuku zonke ngezandla zabo kanye nezikhali zabo, benza ukuphindaphinda okungaba ngu-50 000 ekhibhodi) badinga ukwelula izandla zabo nezibambo.
I-RSI Exercises
Nikeza ikhono elibekwe ngezansi uzame ngesonto elilodwa. Cabanga ngalokhu ukuhlolwa kwesonto elilodwa. Zibophezele ekulandeleni lezi zinyathelo ezilula nsuku zonke zesonto.
Indlela Okusebenza ngayo: Udinga ukwelula izinthambo nemisipha ezinsukwini zakho nsuku zonke. Ngizokuhola ngendlela elula. Uzokwenza ekuseni ngaphambi kokuthi uqale ukuthayipha, isikhathi semini futhi ekupheleni kosuku. Lokhu kuthungatha kuzokusiza ukugcina izigqoko zakho ziqinisa futhi zidale izinkinga, njenge- carpal tunnel syndrome , nezinye izinhlobo zokulimala okuphindaphindiwe (RSI).
Thola ukugqugquzelwa: Izandla nezinsikazi kukhona into esiyithatha kalula. Thatha isikhashana ucabange ukuthi kubaluleke kangakanani ukusebenzisa izandla zakho kanye nezikhali zakho empilweni yakho.
Cabanga ngezinto zonke ozisebenzisayo, njengokushayela, ukupheka, ukudlala nezingane, ukufunda incwadi, ukuqoqa ingilazi. Cabanga uma ubuhlungu njalo lapho uzama ukwenza okuthile. Masisebenze ukuvimbela lolo buhlungu lungakaze lube khona.
I-Stretch
Ngenkathi umile, bamba izingalo zakho ngqo phambi kwakho ngeminwe yakho enwetshiwe, izintende zibheke phansi.
Okulandelayo, phakamisa izandla zombili endaweni "yokuma" (izintende ezibhekene nodonga phambi kwakho) ngenkathi ugcina izandla zakho ngqo. Bamba lesi sikhundla imizuzwana emihlanu. Okulandelayo, buyisela izandla zakho ekuqaleni futhi wenze inkinobho. Bamba imizuzwana emihlanu. Okulandelayo, ujikeleze isibindi sakho phansi, ngakho emuva kwesandla sakho ubheke udonga phambi kwakho futhi ungabona ama-knuckles akho. Bamba imizuzwana emihlanu. Okokugcina, buyela esimweni sokuqala futhi uphumule izandla zakho neminwe. Bamba imizuzwana emihlanu. Phinda uchungechunge lonke izikhathi ezingu-10.
Khumbuza Wena
Ingxenye eyinkimbinkimbi kunale makhono ukukhumbula ukuyenza. I-stretches ithatha kuphela imizuzu embalwa ukuqedela; udinga nje ukukhumbula ukukwenza. Kule sonto lonke, zizimisele ukwenza lolu chungechunge olululayo usuku ngalunye, kathathu ngosuku. Phrinta amanye amakhadi wokukhumbuza, atholakala ngaphansi kwethebhu ethi "okulandiwe" yalolu lwazi, futhi uwabeke lapho uqinisekile ukuthi uzowabona. Faka isikhumbuzo esihlalweni sakho uma ushiya isidlo sasemini futhi ekupheleni kosuku. Zenza ukuzibophezela : Ngizokwelula izandla zami kathathu ngosuku nsuku zonke kuleli sonto.
Amathiphu
Engeza ngemizuzu emibili yokwelula wonke umzimba wakho kumzila wakho wokulula. Khipha amahlombe akho, emuva kwakho. Hambisa ikhanda lakho kusuka kolunye uhlangothi.
Sula umhlane wakho. Uzozizwa unamandla kakhulu futhi ube nengcindezi encane kakhulu nobuhlungu.
Nansi uhlelo lonke. Nikeza ngamunye ngamunye isonto eliqinile elilodwa-zama, bese ubuya futhi wenze okulandelayo.
Vimbela i-RSI
- Uma usuvele unesifo samakhanda, ukukhathala noma ukuphazamiseka, qiniseka ukuthi ukhuluma nodokotela wakho. Kunezinye izintambo nezinto ongayenza, kuye ngokuthi uhlobo lwenkinga onayo. Uma usebenza ehhovisi, khuluma nomqashi wakho futhi-lokhu kungukulimala komsebenzi futhi kufanele uphathwe kakhulu.
- Ungadluleli okwelula. Kufanele uzizwe ulula, ulula - uma kukhona ubuhlungu, vimbela ngokushesha. Unga "bounce" ukwelula noma ukuphoqa.
- Qinisekisa. Abantu bangase bacabange ukuthi uyaphambuka uma usukuma bese wenza okunye. Bavumele. Khumbuza ukuthi kuwubuqili ukuveza umzimba wakho ukulimaza ngoba awuzange uthathe isenzo esilula.
- Uma ungakhululekile ukukwelula edeskini yakho noma endaweni yomphakathi noma uma uthola usuku lwakho luvele luhambe nawe, hamba eceleni kwemoto yakho uma ufika emsebenzini noma esikoleni nangaphambi kokuba ushiye usuku. Uma kunesidingo, ungase usule ngisho ngaphambi kokushiya ekhaya futhi uma ufika ekhaya nsuku zonke.
- Kungase kuzwakale kungenangqondo, kodwa uma ufuna ubumfihlo ekusweleni kwakho, akukho lutho olushaya isiteji sokugezela. Lona yindawo enhle yokwelula emva kwasemini.