Twese tuzi ko kwicara umwanya munini bifite ingaruka zikomeye kubuzima.Kuguma mumwanya wicaye umwanya muremure bitera imbaraga mumubiri, cyane cyane kumiterere yumugongo.Ibibazo byinshi byo mumugongo hasi mubakozi bicaye bifitanye isano no gutegura intebe mbi no kwicara bidakwiye.Rero, mugihe utanga ibyifuzo byintebe, ubuzima bwumukiriya wawe ni ikintu kimwe ugomba kwibandaho.
Ariko nkabanyamwuga ba ergonomic, nigute dushobora kwemeza ko dusaba intebe nziza kubakiriya bacu?Muri iyi nyandiko, nzabagezaho amahame rusange yo gushushanya intebe.Menya impamvu lumbar lordose igomba kuba imwe mubyo ushyira imbere mugihe usaba intebe kubakiriya, kuki kugabanya umuvuduko wa disiki no kugabanya imitsi ihagaze yimitsi yinyuma ni ngombwa.
Ntakintu nkintebe imwe nziza kuri buri wese, ariko haribintu bimwe ugomba gushyiramo mugihe usabye intebe yibiro bya ergonomic kugirango umenye neza ko umukiriya wawe ashobora kwishimira inyungu zuzuye.Shakisha ibyo bari hepfo.
1. Teza imbere Lumbar Lordose
Iyo duhinduye kuva kumwanya uhagaze mukicara, impinduka zidasanzwe zibaho.Icyo ibi bivuze ni uko iyo uhagaze neza, igice cyinyuma cyinyuma kigoramye imbere.Ariko, iyo umuntu yicaye hamwe nibibero kuri dogere 90, agace kinyuma yinyuma kuringaniza umurongo karemano ndetse karashobora no gufata umurongo uhetamye (kugoramye hanze).Iyi myifatire ifatwa nkaho itari myiza iyo ikomeje igihe kirekire.Nyamara, abantu benshi barangiza bakicara kuriyi myanya umunsi wabo wose.Niyo mpamvu ubushakashatsi ku bakozi bicaye, kimwe n'abakozi bo mu biro, akenshi bwatangaje ko urwego rwo hejuru rutameze neza.
Mubihe bisanzwe, ntidushaka gusaba iyo myitwarire kubakiriya bacu kuko byongera umuvuduko kuri disiki iri hagati yumugongo wumugongo.Icyo dushaka kubasaba ni kwicara no gukomeza uruti rw'umugongo mu gihagararo cyitwa lordose.Kubwibyo, kimwe mubintu bikomeye ugomba gusuzuma mugihe ushakisha intebe nziza kubakiriya bawe nuko igomba guteza imbere lumbar lordose.
Kuki ibi ari ngombwa?
Nibyiza, disiki iri hagati yintegamubiri irashobora kwangizwa numuvuduko ukabije.Kwicara nta nkunga nimwe yinyuma byongera umuvuduko wa disiki kurenza uburambe mugihe uhagaze.
Kudashyigikirwa kwicara imbere uhagaze neza byongera umuvuduko 90% ugereranije no guhagarara.Ariko, niba intebe itanga inkunga ihagije mumugongo wumukoresha hamwe nuduce tuyikikije mugihe bicaye, birashobora gutwara imitwaro myinshi kumugongo, ijosi, hamwe nizindi ngingo.
2. Kugabanya Umuvuduko wa Disiki
Ingamba zo gufata ingamba hamwe ningeso akenshi ntibishobora kwirengagizwa kuko niyo umukiriya yaba akoresha intebe nziza ishoboka hamwe ninkunga nyinshi, baracyakeneye kugabanya umubare wicara kumunsi wabo.
Ikindi kibazo gihangayikishije igishushanyo ni uko intebe igomba kwemerera kugenda kandi igatanga uburyo bwo guhinduranya umwanya wumukiriya wawe kumunsi wakazi wabo.Ngiye kwibira muburyo bwintebe zigerageza kwigana guhagarara no kugenda mubiro hepfo.Nyamara, amahame menshi ya ergonomic kwisi yose yerekana ko guhaguruka no kwimuka bikiri byiza ugereranije no kwishingikiriza kuri izo ntebe.
Usibye guhagarara no kwimura imibiri yacu, ntidushobora gusiga ubugenzuzi bwubwubatsi mugihe cyo gushushanya intebe.Nk’uko ubushakashatsi bumwe bubigaragaza, inzira imwe yo kugabanya umuvuduko wa disiki ni ugukoresha inyuma.Ibi ni ukubera ko gukoresha inyuma yinyuma bifata uburemere buke kumubiri wo hejuru ukoresha, ibyo bikagabanya umuvuduko mwinshi kuri disiki yumugongo.
Gukoresha amaboko birashobora kandi kugabanya umuvuduko wa disiki.Ubushakashatsi bwerekanye kandi ko amaboko ashobora kugabanya uburemere bwumugongo hafi 10% yuburemere bwumubiri.Birumvikana ko guhindura neza amaboko ari ngombwa kugirango utange inkunga kubakoresha muburyo butabogamye kandi wirinde imitsi.
Icyitonderwa: Gukoresha infashanyo yo kugabanya kugabanya umuvuduko wa disiki, kimwe no gukoresha amaboko.Ariko, hamwe ninyuma yinyuma, ingaruka zintoki ntizihagije.
Hariho uburyo bwo kuruhura imitsi yinyuma utitaye kubuzima bwa disiki.Kurugero, umushakashatsi umwe yasanze igabanuka ryimikorere yimitsi inyuma mugihe inyuma yinyuma ya dogere 110.Kurenga iyo ngingo, habayeho kuruhuka kwinshi muri iyo mitsi yinyuma.Igishimishije birahagije, ingaruka zinkunga yibikorwa kumitsi zaravanze.
None aya makuru asobanura iki kuri wewe nkumujyanama wa ergonomique?
Ese kwicara uhagaze kuri dogere 90 ni igihagararo cyiza, cyangwa iricaye hamwe numugongo wicaye kuri dogere 110?
Ku giti cyanjye, icyo nsaba abakiriya bange ni ugukomeza inyuma yabo hagati ya 95 na dogere 113 kugeza 115.Birumvikana, ibyo bikubiyemo kugira iyo nkunga yumwanya muburyo bwiza kandi ibi bishyigikiwe nubuziranenge bwa Ergonomics (aka ntabwo ndimo kubikuramo umwuka mubi).
3. Kugabanya imizigo ihagaze
Umubiri wumuntu ntabwo waremewe kwicara mumwanya umwe mugihe kirekire.Disiki iri hagati yintegamubiri biterwa nimpinduka zumuvuduko wo kwakira intungamubiri no gukuraho imyanda.Iyi disiki nayo ntabwo ifite amaraso, bityo amazi ahinduranya numuvuduko wa osmotic.
Icyo iki kintu cyerekana ni uko kuguma mu gihagararo kimwe, kabone niyo byaba bigaragara neza mu ntangiriro, bizavamo ubwikorezi bwimirire kandi bigire uruhare mu guteza imbere inzira zangirika mugihe kirekire!
Ingaruka zo kwicara mumwanya umwe umwanya muremure:
1.Biteza imbere imitsi yinyuma nigitugu, bishobora kuviramo kubabara, kubabara, no kubabara.
2.Bitera kubuza gutembera kwamaraso kumaguru, bishobora gutera kubyimba no kutamererwa neza.
Kwicara bidasanzwe bifasha kugabanya umutwaro uhagaze no kunoza amaraso.Iyo intebe zifite imbaraga zatangijwe, igishushanyo cyintebe y'ibiro cyahinduwe.Intebe zifite imbaraga zagurishijwe nkamasasu ya feza kugirango ubuzima bwiza bwumugongo.Igishushanyo cyintebe kirashobora kugabanya imyanya ihagaze neza mukwemerera uwo mukoresha kunyeganyeza kuntebe no gufata imyanya itandukanye.
Icyo nkunda gusaba abakiriya bange gushishikariza kwicara kwingirakamaro ni ugukoresha umwanya-wubusa, mugihe bibaye ngombwa.Nigihe iyo intebe iri muri synchro ihengamye, kandi ntabwo ifunze mumwanya.Ibi bituma umukoresha ahindura inguni yintebe ninyuma kugirango ahuze imyanya yicaye.Muri iyi myanya, intebe ifite imbaraga, kandi inyuma itanga inkunga yinyuma yinyuma nkuko igenda hamwe nuyikoresha.Birasa rero nkintebe yinyeganyeza.
Ibindi Byifuzo
Intebe y'ibiro bya ergonomique twasaba abakiriya bacu mugusuzuma, birashoboka ko batazahindura iyo ntebe.Nkigitekerezo cya nyuma rero, ndashaka ko utekereza kandi ugashyira mubikorwa inzira zimwe zaba ingirakamaro kubakiriya bawe kandi byoroshye kuri bo kumenya uburyo bashobora guhindura intebe ubwabo, bakemeza ko yashyizweho ukurikije ibyo bakeneye, kandi izakomeza kubikora mu gihe kirekire.Niba ufite igitekerezo icyo ari cyo cyose, nifuza kubyumva mu gice cyibitekerezo hepfo.
Niba ushishikajwe no kwiga byinshi kubikoresho bigezweho bya ergonomique nuburyo bwo kuzamura ubucuruzi bwawe bwo kugisha inama ergonomic, iyandikishe kurutonde rwo gutegereza gahunda yihuta.Mfunguye kwiyandikisha mu mpera za Kamena 2021. Nanjye nzakora imyitozo iteye isoni mbere yo gufungura.
Igihe cyo kohereza: Nzeri-02-2023