Nyanzvi dzinodaidza microbreak chero nzira yenguva pfupi inotyora monotony yebasa remuviri kana repfungwa. Kuzorora kunogona kupera kubva pamasekonzi mashoma kusvika kumaminitsi mashoma uye kunogona kuve chero chinhu kubva pakugadzira tii kusvika kutambanudza kana kuona vhidhiyo.
Iko hakuna kubvumirana kuti inguva yakareba sei yakakodzera micro-break uye kuti inofanira kutorwa kangani, saka kuyedza kunofanirwa kuitwa. Muchokwadi, kana iwe uchigara wakazendamira kumashure pachigaro chako kuti utaure pafoni kana kutarisa yako smartphone, unogona kunge uchitoshandisa iyo microbreak maitiro. Sekureva kweYunivhesiti yeIllinois mudzidzi akapedza kudzidza Suyul Kim uye dzimwe nyanzvi dzemicrobreak, pane mitemo miviri chete: kuzorora kunofanirwa kuve kupfupi uye nekuzvidira. "Asi mukuita, nguva yedu yekuzorora chete ndeyekudya kwemasikati, kunyangwe mamwe makambani achipa imwe zororo, kazhinji maminitsi gumi kusvika gumi nemashanu," anodaro Kim.
Kunyaradza kuvhiringidza maitiro
Microbreaks yakatanga kudzidzwa mukupera kwema1980 nevaongorori veNational Institute for Occupational Safety and Health muOhio nePurdue University muIndiana. Vaida kuona kana kuzorora kwenguva pfupi kuchigona kuwedzera goho kana kuderedza kushushikana kwevashandi. Kuti vaite izvi, vakagadzira nzvimbo yehofisi yekugadzira uye vakakoka vatori vechikamu makumi maviri kuti "vashande" ikoko kwemazuva maviri, vachiita basa rekupinza data risingaiti.
Mushandi wega wega aibvumidzwa kutora micro-break imwe maminetsi makumi mana. Panguva yekuzorora, iyo yaiwanzotora masekonzi 40 chete, vatori vechikamu vakamira kushanda asi vakaramba vari panzvimbo yavo yebasa. Vesainzi vakaronda kurova kwemoyo nekushanda kwe "vashandi" vavo ndokuona kuti kumbomira kwacho kwaisabatsira sezvavaitarisira. Vashandi vakatoita zvakaipisisa pane mamwe mabasa mushure me microbreak, sekunyora zvinyorwa zvishoma paminiti. Asi vashandi vakatora zororo refu vakawanikwawo vaine moyo wakaderera uye zvikanganiso zvishoma.
Ikozvino kune gomo reuchapupu hwekuti kuzorora kwenguva pfupi kunoderedza kushushikana uye kunoita kuti chiitiko chebasa rose chiwedzere kunakidza. Mushure memakumi emakore ekuwedzera kutsvagisa, microbreaks yakaratidza kushanda, uye yekutanga inoodza mwoyo mhedzisiro yekudzidza imhaka yekuti mabreak anga ari mapfupi.
Stretching - zvakakosha
Zvinotendwa kuti ma micro-breaks anobatsira kubata nebasa rakareba rekugara, achibvisa kushushikana kwemuviri.
"Tinokurudzira micro breaks kune vese vatengi vedu. Zvakakosha kutora nguva yekuzorora. Zviri nani kuita zvaunofarira panguva yekuzorora, asi chokwadi zviri nani kuzorora muviri wako, kwete uropi hwako, uye pane kuona mavhidhiyo pasocial network, zviri nani kuita maekisesaizi, semuenzaniso, kubva patafura,” anodaro Katherine. Metters, murapi wepanyama uye nyanzvi yehutano uye yekuchengetedza paErgonomics Consultancy Posturite.
Iyo yazvino data kubva kuUK Dhipatimendi rehutano inoratidza kukura kwedambudziko, iro mapfupi mapfupi anobatsira kugadzirisa. Muna 2018, kwaive nevashandi mazana mana nemakumi matanhatu nepfumbamwe muUK nekukuvara uye matambudziko emusculoskeletal kubasa.
Imwe nzvimbo iyo microbreaks inobatsira ndeyekuvhiya. Mundima inoda kunyatsojeka, uko kukanganisa kunogara kuchidhura varwere hupenyu hwavo, zvakakosha kuti vavhiyi vasashande zvakanyanya. Muna 2013, vatsvakurudzi vaviri veYunivhesiti yeSherbrooke muQuebec vakadzidza vanachiremba gumi nevatanhatu kuti vaone kuti kuzorora kwemaminetsi makumi maviri ega ega ega ega kwe16 kwaizokanganisa kuneta kwavo kwepanyama nepfungwa.
Munguva yekuedza, vanachiremba vakaita maoparesheni akaoma, uye ipapo mamiriro avo akaongororwa mukamuri rinotevera. Ikoko, vakakumbirwa kuronda ratidziro yenyeredzi nechigero chokuvhiya kuti vaone kuti vaigona kurebesa sei uye nenzira yakarurama sei kurema kunorema paruoko rwavo rwakatambanudza. Mumwe chiremba anovhiya anoedzwa katatu: kamwe chete asati avhiyiwa, kamwe mushure mekuvhiyiwa apo vaibvumirwa micro-breaks, uye kamwe mushure mekuvhiyiwa kusina kumira. Panguva yekuzorora, vakambobuda mukamuri rokuvhiyira ndokumbotambanudza maoko.
Kwakawanwa kuti vanachiremba vokuvhiya vakanga vakarurama zvakapetwa kanomwe mukuedzwa pashure pokuvhiyiwa, uko vaibvumirwa kutora nguva pfupi. Vainzwawo kuneta kushoma uye vaisanzwa kurwadza kwemusana, mutsipa, pfudzi nemaoko.
Micro-break nzira
Maererano nenyanzvi yezvemagariro evanhu Andrew Bennett, microbreaks inoita kuti vashandi vave vakasvinura uye vakasvinura uye vasina kuneta. Saka ndeipi nzira yakanaka yekuzorora? Heano mamwe mazano kubva kune nyanzvi.
“Nzira yakanaka yekuzvimanikidza kumbozorora kuisa bhodhoro hombe remvura patafura uye kunwa nguva nenguva. Munguva pfupi iwe uchafanirwa kuenda kuchimbuzi - iyi inzira yakanaka yekutambanudza uye kugara uine hydrated, "anodaro Osman.
Zano guru raBennett nderekuti usarebese nguva dzekuzorora. Metters inokurudzira kuita kumwe kutambanudza padhesiki rako, kusimuka uye kuona zviri kuitika kunze, izvo zvinozorodza maziso ako nepfungwa. Kana iwe uchinetseka kuti iwe uchave nenguva yakaoma kuparadzira kuzorora kwako zvakaenzana, isa timer.