Teleworking lithuba elihle lokwandisa imisebenzi emininzi kunye kubantu abaninzi ithuba lokudibanisa ubomi bentsapho kunye nobomi bomsebenzi. Nangona kunjalo, nangona i-teleworking ineenzuzo ezininzi, utshintsho lomzimba, lweemvakalelo kunye nolwentlalo luguqule ubomi babantu abaninzi. Alisekho ithuba lokuncokola kwikhefu lekofu, okanye ukuxoxa ngeempelaveki noogxa babo.
Ngoku akukho mdyarho wokufika emsebenzini ngexesha kwaye ubomi bokungaphumli bukhona kunangaphambili. Zonke ezi zizathu zingaphezulu ngokwaneleyo ukukhangela iindlela zokuqhawula kwi-teleworking. Kwaye yeyiphi indlela engcono yokukhulula ingqondo yakho kwaye usebenze umzimba wakho kuneseshoni yoqeqesho elungileyo. Ukuba ufuna uncedo lokuzilolonga kunye nokuqhawula kwi-teleworking, Qaphela ezi ngcebiso zilandelayo.
Uqeqesho lokuqhawula unxibelelwano kwi-telework
Umnxeba Oku akuthethi ukuba ufumaneka iiyure ezingama-24 ngosuku, yinto yokuqala ekufuneka uyilinganise kwaye uyidlulisele kuye nabani na oyimfuneko. Impilo yakho ngokwasemzimbeni nasengqondweni iya kufuna iikhefu ezithile ukuze ukusebenza ngomnxeba kungabi neziphumo ezibi. Ke ngoko, qaphela kakuhle ikhefu ekufuneka ulithathe ukuze uqhawule kunxibelelwano lomnxeba kunye nendlela onokuluphucula ngayo uqeqesho imini yonke.
Ukolula kwizithinteli ezibonakalayo
Uthintelo lomngcipheko emsebenzini uthi wonke umsebenzi unelungelo loku Imizuzu emi-5 yokuphumla kwiyure nganye esetyenziweyo. Oku kukwimeko yabantu abasebenza phambi kwekhompyutha okanye kwitafile yeofisi. Ukumisa okubonakalayo kuyafuneka ukukhulula amehlo akho kwiscreen kwaye wolule zonke izihlunu emzimbeni kakuhle. Kwaye kulapho unomzuzu wakho wokuqala woqeqesho.
Kuzo zonke iindawo zokumisa ezibonakalayo Thatha ithuba lokwenza ezinye intamo kunye ne-back stretch. Okokuqala hambisa intloko yakho emacaleni, ukuya emagxeni akho, phinda amaxesha ama-5 kwicala ngalinye. Emva koko, jikisa intloko yakho kwicala elinye kwaye ucinezele kancinci intloko ngesandla sakho esichaseneyo malunga nemizuzwana ye-10. Phinda ulula ngecala elichaseneyo.
Hlala kwisitulo sakho somsebenzi kwaye ugobe umqolo wakho phambili., esondeza intloko yakhe phantsi ephatha isitulo ngezandla zakhe. Bamba i-posture imizuzwana engama-30 kwaye uphinde usebenzise amaxesha ama-3 okanye ama-4.
Sebenza isisu kunye ne-glutes
Ngoku sebenzisa elinye lekhefu elide ukuze usebenze isisu sakho kunye ne-glutes, ezona zichaphazeleka kakhulu kukusebenza ngocingo. Beka i-mat phantsi kwaye wenze i-sit-ups ngolu hlobo lulandelayo. Wolule phantsi nge Ngemilenze yakho ihlangene ngokuqinileyo, phakamisa ngaphandle kokuhambisa isiqu sakho kwaye uthobe ngaphandle kokuchukumisa umhlaba.. Yenza iiseti ezintathu ngokuphindaphinda i-10 nganye, ushiye imizuzwana ye-10 yokuphumla phakathi komntu ngamnye.
Iplanga yesisu ngowona msebenzi ukhawulezayo nosebenzayo onokusebenza ngawo kwaye womeleze umzimba wakho. Kwi-mat, yenza iplanga ngomzuzu we-1. Phumla omnye umzuzu kwaye uphinde umthambo kwakhona. Ukuba awukho kwimeko entle, qala ngemizuzwana embalwa kwaye wandise njengoko umzimba wakho uvumela.
I-cardio enempembelelo ephantsi
Emva komsebenzi, thatha imizuzu embalwa ukwenza i-cardio enempembelelo ephantsi. Ungasebenzisa izinto ezifana nebhayisekile emileyo, i-stepper okanye intambo yokutsiba. Nangona ukuba awunazo ezi zixhobo unokwenza into elula kakhulu, ukubaleka kwindawo ubuncinci be-15 okanye imizuzu engama-20. Ungatshintshana ukutsiba kumacala omabini kwaye wenze iintshukumo zengalo ukuze ulongeze uqeqesho.
Hamba uyokubethwa ngumoya wenze uqeqesho ukuze uqhawule uqhagamshelwano ngefowuni
Akukho ndlela yoqeqesho engcono yokuqhawula kwi-teleworking kunokuhambahamba yonke imihla, nokuba ngaphambi okanye emva komsebenzi. Ukuphefumla umoya omtsha, ukudibana nabanye abantu kwaye ukonwabela uqeqesho lwangaphandle yeyona nto ikhuthazayo.
I-Teleworking iyasebenza, ikhululekile kwaye yinto abantu abaninzi abebeyifuna iminyaka, kodwa ayinakungonakali. Kwinqanaba lomzimba, Kuyimfuneko ukwenza umthambo othile ukuze ungaqapheli ezi ziphumo. Faka olu qeqesho lwesiqhelo ukuqhawula kwi-teleworking kwaye ufumane amaxesha okuphuma endlwini, umzimba wakho nengqondo ziya kukubulela.