Qhov wikiHow no qhia koj siv kev siv lub cev kom raug thiab cov cuab yeej tso khoom thaum zaum ntawm lub khoos phis tawj ntev li ib lub sijhawm. Nco ntsoov tias, txawm tias lub cev zoo tshaj plaws thiab cov cuab yeej teeb tsa, koj yuav tsum tseem sawv ntsug kom ncab thiab taug kev ib puag ncig txhua lub sijhawm.
Cov kauj ruam
Ntu 1 ntawm 2: Tso Koj Tus Kheej Hauv Lub Rooj Zaum
Kauj Ruam 1. Zaum siv lub cev zoo
Ntau lub chaw ua haujlwm thiab tus kheej lub rooj zaum muaj lub nraub qaum, lub rooj zaum, thiab lub lumbar txhawb nqa. Txij li hom rooj zaum uas koj siv yuav txawv, sim ua raws li cov hauv qab no hauv siab:
- Koj ob txhais ceg sab saud yuav tsum tiaj tus hauv qab ntawm lub rooj zaum.
- Koj ob txhais ceg qis yuav tsum ua lub kaum sab xis 90 degree ntawm lub hauv caug.
- Koj txhais taw yuav tsum nyob ntawm lub kaum sab xis 90 degree rau koj ob txhais ceg.
- Koj lub nraub qaum yuav tsum nyob nruab nrab ntawm 100 thiab 135 degrees cuam tshuam nrog koj ob txhais ceg (yog tias ua tau).
- Koj ob txhais caj npab yuav tsum nyob ze koj ob sab.
- Koj lub xub pwg thiab caj dab yuav tsum tau so.
- Koj lub qhov muag yuav tsum tuaj yeem pom lub vijtsam yooj yim yam tsis tas yuav rub, nqa, lossis rub koj lub caj dab lossis koj lub qhov muag.
TSWV YIM TSHUAJ
Laura Flinn
NASM Certified Personal Trainer Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.
Laura Flinn
NASM Certified Personal Trainer
Our Expert Agrees:
When you're at a computer, sit straight with your shoulders rolled back with your feet planted on the floor. If your feet don't reach the floor, invest in a foot step. If your back isn't straightened and supported by your chair, you should use lumbar support.
Kauj Ruam 2. Kho ib qho kev txhawb nqa rau koj lub rooj zaum
Yog tias koj lub rooj zaum muaj lub lumbar txhawb nqa, lub hauv ncoo haum, kho caj npab tau so, lossis lwm yam tshwj xeeb kev txhawb nqa, kho nws raws li xav tau.
Nws tsis raug tshem tawm yam xws li so caj npab thiab tog hauv ncoo yog tias lawv cuam tshuam nrog koj lub cev
Kauj Ruam 3. Zaum ze koj cov keyboard
Koj cov keyboard yuav tsum ncaj qha rau ntawm koj lub cev; tsis txhob ntswj lossis khoov koj lub cev kom mus txog koj lub computer.
Qhov zoo tshaj, koj lub khoos phis tawj lub vijtsam yuav tsum yog yam tsawg ib txhais caj npab nyob deb ntawm koj
Kauj Ruam 4. Ua kom koj lub taub hau siab
Tej zaum koj yuav raug ntxias kom khawm koj lub caj dab, yog li nqa koj lub puab tsaig ze rau ntawm koj lub hauv siab; qhov no yuav ua rau caj dab, xub pwg, thiab mob nraub qaum, yog li khaws koj lub taub hau txawm tias koj yuav tsum tau saib ntawm qhov screen.
Ib qho tuaj yeem kho rau qhov no yog kho koj lub ntsuas qhov siab kom nws nyob ntawm koj lub qhov muag qhov siab tiag
TSWV YIM TSHUAJ
Laura Flinn
NASM Certified Personal Trainer Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.
Laura Flinn
NASM Certified Personal Trainer
Our Expert Agrees:
Your eyes should be levelled with the middle or slightly higher than the middle of your screen. If the screen is too low, you may need to raise it up.
Kauj Ruam 5. Ua pa tob tob
Nws yog ib qho yooj yim kom ua pa ntiav thaum zaum, tab sis ua li ntawd thaum kawg yuav ua rau lwm yam teeb meem. Nco ntsoov ua pa tob tob ntau zaus-tshwj xeeb tshaj yog tias koj pom koj tus kheej muaj mob taub hau lossis tsis pom kev-thiab sim tuav ob peb qhov ua pa sib sib zog nqus ib zaug hauv ib teev los yog li ntawd.
Ua pa nqaim tuaj yeem ua rau koj kho tsis nco qab koj lub cev, thaum sib sib zog nqus pa, theem ua pa yuav pab koj nruab nrab koj lub cev
Kauj Ruam 6. Npaj cov ntaub ntawv thiab khoom ib ncig ntawm koj lub computer
Yog tias koj muaj chaw txaus nyob ntawm koj lub rooj kom haum rau koj cov ntaub ntawv, xov tooj, thiab lwm yam khoom siv ntxiv, xyuas kom tseeb tias lawv tau teeb tsa nyob ib puag ncig lub khoos phis tawj; koj lub khoos phis tawj yuav tsum yog cov khoom nruab nrab ntawm koj lub rooj.
- Qee lub khoos phis tawj computer muaj qib sib txawv rau cov khoom sib txawv (piv txwv li, cov ntaub ntawv, keyboard, sau ntawv siv, thiab lwm yam).
- Yog tias koj tsis muaj lub tais keyboard hloov tau yooj yim, koj yuav xav tau kho koj lub chaw ua haujlwm qhov siab thiab qhov siab ntawm koj lub rooj zaum, lossis siv lub rooj zaum hauv ncoo kom tau nyob hauv txoj haujlwm yooj yim.
Kauj Ruam 7. Siv sijhawm so me me thaum koj hnub ua haujlwm kom tso qee cov leeg nruj
Cov kev tshawb fawb tau qhia tias kev zaum tas li yog qhov ua rau koj txoj kev noj qab haus huv. Sim taug kev ib ncig ob peb feeb, sawv thiab ua haujlwm ncab ib yam dab tsi kom tawg ib hnub ntawm zaum yog qhov zoo rau koj!
Coj luv 1-2 feeb sawv ntsug, ncab, thiab/lossis taug kev so txhua 20-30 feeb. Yog tias koj tau noj su so lossis rooj sib tham, sim ua kom lawv nyob deb ntawm koj lub khoos phis tawj li sai tau, thiab sawv ntsug thaum koj tuaj yeem ua tau
Kauj Ruam 8. Zam qhov muag nkees
Thaum koj ob lub qhov muag yuav tsis zoo li lawv muaj ntau yam ua rau koj lub nraub qaum thiab lub cev, qhov muag nkees tuaj yeem ua rau koj nkees, ntsiag to nyob ze rau koj lub khoos phis tawj, thiab ntau dua. Tsuas yog saib ntawm koj lub vijtsam li ob peb vib nas this txhua 30 feeb lossis yog li yuav tsum ua qhov dag.
- Ib txoj hauv kev zoo los tiv thaiv qhov muag nkees yog siv 20/20/20 txoj cai: txhua 20 feeb, saib qee yam tsawg kawg 20 feet (6.1 m) deb li 20 vib nas this.
- Koj tuaj yeem yuav lub iav tsom iav xiav (piv txwv li, tsom iav computer), uas yuav ob leeg txo koj lub qhov muag thiab txhim kho koj pw thaum hmo ntuj, kom tsawg li $ 10.
Kauj Ruam 9. Xyaum koj txhais tes
Ib sab ntawm koj ob lub qhov muag, koj txhais tes yog qhov muaj zog tshaj plaws ntawm koj lub cev thaum koj siv computer. Koj tuaj yeem tiv thaiv lub qhov carpal los ntawm kev thawb ntawm cov pob qij txha ntawm ib txhais tes thaum khoov cov ntiv tes rov qab, nrog rau siv kev sib zog ua kom tsis muaj zog txav mus los (piv txwv li, nyem lub pob ntaus pob tesniv).
Ntu 2 ntawm 2: Kho Koj Lub Computer Kev Sib Tham
Kauj Ruam 1. Nco ntsoov ua ntej koj lub cev
Koj yuav tsum npaj koj lub khoos phis tawj thiab keyboard kom haum koj lub cev, tsis yog lwm txoj hauv kev! Thaum kho koj lub khoos phis tawj sib cuam tshuam, rov qab mus rau Tshooj 1 ntawm kab lus no kom ntseeg tau tias koj tau ua haujlwm raug.
Kauj Ruam 2. Txiav txim seb hom computer koj siv
Lub khoos phis tawj Desktop muaj lub saib cais los ntawm cov keyboard, thaum lub khoos phis tawj laptop muaj lub vijtsam txuas ncaj qha rau cov keyboard. Cov khoos phis tawj desktop feem ntau muaj cov saib pom thiab cov twj siv tau, tab sis koj yuav muaj kev txwv tsawg thaum nws los kho lub khoos phis tawj.
- Txiav txim siab yuav lub riser lossis cov khoom zoo sib xws rau koj lub monitor yog tias nws tsis tuaj yeem kho tau.
- Koj tuaj yeem yuav lub npuaj kaum uas koj lub khoos phis tawj tuaj yeem zaum thaum koj xav tau kho lub qaij ntawm cov keyboard thaum ua kom lub vijtsam tiaj tus.
Kauj Ruam 3. Tawm 4 txog 6 ntiv tes ntawm qhov chaw nruab nrab ntawm koj cov keyboard thiab ntug ntawm lub rooj
Tsis hais lub khoos phis tawj twg uas koj tab tom siv, nws yog qhov zoo tshaj los khaws qhov chaw tsim nyog ntawm cov keyboard thiab ntug ntawm lub rooj txhawm rau txhawb kom muaj lub cev zoo rau koj txhais caj npab thiab lub dab teg.
Yog tias qhov no ua tsis tau rau koj lub rooj, txiav txim siab txav koj lub rooj zaum rov qab, lossis rov qab me ntsis
Kauj Ruam 4. Kho lub ntsuas qhov siab thiab qaij yog ua tau
Qhov zoo tshaj, koj lub monitor yuav zaum ntawm qhov muag siab, txawm hais tias qhov no yuav ua tsis tau rau koj lub khoos phis tawj. Ib yam nkaus, koj yuav xav tau qaij nce lossis nqis tus saib xyuas kom tiv thaiv koj lub caj dab thiab lub qhov muag kom nruj.
- Yog tias koj tuaj yeem ua tau, tso rau sab saum toj ntawm lub ntsuas kwv yees li 2 txog 3 ntiv tes saum koj lub qhov muag zaum.
- Yog tias koj hnav bifocals, txo tus saib mus rau qib nyeem tau yooj yim.
Kauj Ruam 5. Kho cov keyboard qaij yog ua tau
Koj lub xub pwg nyom yuav tsum tau so, thiab koj txhais tes yuav tsum nyob nrog koj lub dab teg thiab lub xub pwg nyom; yog tias qhov no ua tsis tau thaum tswj tuav lub cev kom raug, koj yuav xav tau koj lub keyboard qis lossis qis dua nws qhov siab tag nrho.
- Koj yuav tsum tuaj yeem hloov kho qhov qaij ntawm lub desktop keyboard raws li koj txoj haujlwm zaum: siv cov txheej txheem tais lossis keyboard taw los kho qhov qaij.
- Qhov no tsis tuaj yeem ua tau tiag tiag nrog lub khoos phis tawj, txawm hais tias koj tuaj yeem tuaj yeem yuav qhov chaw so uas koj lub khoos phis tawj tuaj yeem zaum tau.
Kauj Ruam 6. Tsis txhob siv lub dab teg los yog lub hauv ncoo
Tshwj tsis yog tias koj cov keyboard tso siab dua koj li qib rooj, lub dab teg los yog lub hauv ncoo tuaj yeem cuam tshuam txoj haujlwm caj npab kom raug, ua rau qaug zog thiab raug mob thaum kawg.
Kev sib tw hauv dab teg kuj tseem tuaj yeem txiav tawm kev ncig ntawm koj txhais tes
Kauj Ruam 7. Khaws txhua yam khoom siv uas nquag siv ze thiab nyob rau tib qib
Koj cov keyboard, nas, cwjmem, ntaub ntawv, thiab lwm yam kev siv yuav tsum yog nyob rau tib qib (piv txwv li, koj lub rooj saum toj), thiab lawv yuav tsum nyob ntawm caj npab. Qhov no tiv thaiv koj ntawm kev hloov pauv koj lub cev kom mus txog rau ib yam khoom.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Yog tias koj lub khoos phis tawj nyob deb ntawm koj txoj haujlwm thaum siv koj lub cev zoo, ua kom koj lub khoos phis tawj cov ntawv thiab cov khoom ntawm lub vijtsam yuav pab tiv thaiv qhov teeb meem no.
- Yog tias muaj tshav ntuj ua rau ci ntawm koj lub computer screen, kaw kab hlau rhuav lossis kho koj txoj haujlwm.
- Nyob twj ywm dej txhua hnub. Kev haus dej yuav tiv thaiv kev tsis xis nyob hauv lub cev uas txhawb kom koj cuam tshuam koj lub cev. Ntxiv rau, ua kom lub cev qhuav dej txhais tau tias koj tsawg kawg yuav tsum tau so kom taug kev mus rau chav dej txhua lub sijhawm!
- Qee qhov kev tshawb fawb qhia tias siv lub yoga yoga pob ua lub rooj zaum yog qhov ua tau zoo tshaj plaws rau koj lub cev.
- Kho koj lub rooj zaum rau koj qhov siab thiab lub rooj yuav tsum yog thawj qhov uas koj ua thaum koj tau txais lub rooj zaum tshiab, chaw ua haujlwm, rooj, lossis lwm yam.
- Siv txoj cai-angled stretch los ua haujlwm tawm ib qho kev ntxhov siab hauv koj nraub qaum ntawm cov haujlwm yuav ob leeg txhawb koj lub nraub qaum thiab tiv thaiv kev mob nraub qaum txhua hnub.
- Nws yog ib qho tseem ceeb kom siv sijhawm ib-rau ob feeb sawv/taug kev so txhua 30 txog 60 feeb. Zaum ntev sib txuas ua ke ntawm lub sijhawm tuaj yeem ua rau mob leeg leeg, thaum zaum ntev tuaj yeem ua rau muaj teeb meem kev noj qab haus huv (piv txwv li, ntshav txhaws, mob plawv, thiab lwm yam).
Lus ceeb toom
- Koj tuaj yeem tau txais cov leeg nruj yog tias koj zaum ntawm lub computer ntev dhau.
- Glare thiab lub teeb xiav los ntawm koj lub khoos phis tawj tuaj yeem ua rau mob taub hau, uas tuaj yeem ua rau koj cuam tshuam koj lub cev kom tsis txhob pom lub teeb. Koj tuaj yeem kho qhov no los ntawm kev tsom iav tsom iav lossis siv lub lim dej xiav (piv txwv li, Windows Night Shift) ntawm koj lub computer.
- Siv tus cwj pwm ua haujlwm zoo thaum koj tau teeb tsa koj lub computer ua haujlwm raug. Tsis muaj teeb meem zoo li cas ib puag ncig ib puag ncig, kev ua haujlwm ntev li qub yuav ua rau cov ntshav khiav tsis zoo thiab ua rau koj lub cev puas tsuaj.
