Kutsekeredwako mwadzidzidzi kunayika gawo limodzi mwa magawo atatu a French pa telework. Koma kuchita masewera olimbitsa thupi kuchokera pa sofa yanu kapena pakona ya tebulo ndizovuta kwambiri pamsana wanu ndi mafupa. Zoyenera kuchita kuti mupewe ululu? Makhalidwe otani? Nawa malangizo ena oyenera kutsatira. 

Ikani chinsalu pamtunda woyenera 

Chotsalira chachikulu cha teleworking ndikusowa kwa zida zoyenera kuti tigwire ntchito zathu pamalo abwino. Popanda mpando wa ergonomic kapena positi yokhazikika, zikuwoneka zovuta kuyimirira ndikuyang'ana mopingasa. Komabe, kutsitsa mutu nthawi zonse kuyang'ana pa laputopu yanu kungayambitse kupweteka kwambiri pakhosi, mapewa ndi kumbuyo. Ngati mulibe chophimba chokhazikika, mutha kukweza laputopu yanu poyiyika pagulu la mabuku ndikugwiritsira ntchito kiyibodi ndi mbewa. Motero, tili pamalo okhutiritsa. 

Dzukani ndikuyenda nthawi zonse

Tikamagwira ntchito kunyumba, timakonda kupuma pang'ono ndipo chifukwa chake timakhala pansi nthawi yayitali. Zotsatira zake, minofu yathu imauma ndipo ululu umachitika. Yankho ? Ikani chikumbutso pa foni yanu maola awiri aliwonse kuti mutambasule miyendo yanu pang'ono ndikupeza mwayi kumwa madzi. 

Landirani kaimidwe koyenera

Nthawi zonse timaganiza kuti tiyenera kudzikakamiza kuti tiimirire. Komabe, kumbuyo sikuyenera kugwira ntchito mukakhala pansi, ndibwino kuti mukhale omasuka. Mumakhala pansi pampando, pamafupa a matako kuti mutseke bwino chiuno chanu. Kenaka, timaganiza zobwezeretsanso pang'ono chotsiriziracho kuti tichepetse chigawo cha lumbar, ndikuonetsetsa kuti mapazi ali pansi. 

Kuchita masewera olimbitsa thupi

Kuti tichepetse kupsinjika kwa minofu ndi mafupa, ndikofunikira kuchita masewera angapo pafupipafupi. Chophweka mwa iwo ndi kukhala wamkulu momwe mungathere mwa kukweza manja anu pamwamba pa mutu wanu. Kaya mwaimirira kapena mwakhala, muyenera kusamala kuti musamatembenuzire msana wanu. Kuti muchepetse trapezius yokhala ndi mfundo, mapewa ang'onoang'ono amazungulira kumbuyo ndi kutsogolo. Kenaka, kuti titambasule, timayika khutu lathu lakumanja paphewa lakumanja mofatsa kwambiri, ndipo timachita chimodzimodzi mbali inayo. Pomaliza, kuti titambasule mapewa ake, timabweretsa mkono wake wotambasulira pachifuwa chake pogwiritsa ntchito dzanja lina. Tempo yoyenera? Masekondi 10 pakuchita masewera olimbitsa thupi, kusamala kuti mupume modekha. 

Julie Giorgetta