{"id":7942,"date":"2021-03-30T06:00:03","date_gmt":"2021-03-30T06:00:03","guid":{"rendered":"https:\/\/stebby.eu\/?p=7942"},"modified":"2021-04-16T08:30:05","modified_gmt":"2021-04-16T08:30:05","slug":"kodukontoris-liikuma","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/kodukontoris-liikuma\/","title":{"rendered":"Pane end kodukontoris liikuma!"},"content":{"rendered":"\n<p>Igap\u00e4evaselt (kodu)kontoris arvutiga t\u00f6\u00f6tamine n\u00f5uab inimestelt enamasti istuvat asendit ning paljudele v\u00f5ib see kaheksa tundi j\u00e4\u00e4dagi ajaks, mil t\u00f5ustakse p\u00fcsti vaid h\u00e4davajadusel. Kahjuks v\u00f5ib sellise elur\u00fctmiga kaasneda mitmeid selja- ja puusaprobleeme, mille ravimise asemel v\u00f5iks neid hoopiski varasemalt ennetada. T\u00e4nasel (kodu)kontori treeningp\u00e4eval toome Sinuni koost\u00f6\u00f6s FirmaFitnessiga nippe ja trikke, kuidas lihtsamad venitused ja harjutused aitavad v\u00e4ltida istumisest tulenevaid probleeme.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Miks peaksid end keset t\u00f6\u00f6p\u00e4eva rohkem liigutama?<\/strong><\/h4>\n\n\n\n<p>Liikumispausid on olulise t\u00e4htsusega k\u00f5ikidele inimestele, kuid lisaks paremale tervisele ning silmade puhkamisele aitab treening keset t\u00f6\u00f6p\u00e4eva t\u00f5sta Sinu t\u00f6\u00f6alast v\u00f5imekust. T\u00e4nu aktiivsele p\u00e4evale oled Sa produktiivsem, suudad oma aega paremini planeerida, oled parem suhtleja ning tunned \u00f5htul, et p\u00e4ev on rohkem korda l\u00e4inud.<\/p>\n\n\n\n<p><strong>Igap\u00e4evane regulaarne liikumine aitab parandada:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>keskendumisv\u00f5imet;<\/li><li>m\u00e4lu;<\/li><li>\u00f5ppimisv\u00f5imet;<\/li><li>vaimset tasakaalu;<\/li><li>loovust;<\/li><li>stressitaluvust.<\/li><\/ul>\n\n\n\n<p>Kas keset t\u00f6\u00f6p\u00e4eva liikumine t\u00e4hendab vaid treeningut? Oh ei &#8211; tantsi, venita v\u00f5i mine tee tiir lihtsalt \u00fcmber maja, sest k\u00f5ige olulisem samm on sundasendist t\u00f5usmine ja alustamine.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Milline on ergonoomiline t\u00f6\u00f6koht kodukontoris?<\/strong><\/h4>\n\n\n\n<p>Nimelt kodukontori ergonoomikast alustades arvestame me sellega, et inimesed kasutavad kodukontoris enamasti s\u00fclearvutit. Mida aga t\u00e4hendab ergonoomika? Ergonoomika uurib inimese efektiivsust tema t\u00f6\u00f6keskkonnas. Kui me r\u00e4\u00e4gime ergonoomilisest t\u00f6\u00f6kohast, siis on see koht, kus inimene t\u00f6\u00f6tab k\u00f5ige efektiivsemalt. Kui me r\u00e4\u00e4gime ergonoomikast, peaksime me rohkem r\u00e4\u00e4kima sellest, kuidas seada t\u00f6\u00f6koht vastavalt enda kehaehitusele ja liigutustele, mitte vastupidi, et Sul oleks mugavaim t\u00f6\u00f6keskkond enda t\u00f6\u00f6 tegemiseks. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"642\" height=\"362\" src=\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/03\/blogi-1.png?resize=642%2C362&#038;ssl=1\" alt=\"\" class=\"wp-image-7957\" srcset=\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/03\/blogi-1.png?w=642&amp;ssl=1 642w, https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/03\/blogi-1.png?resize=512%2C289&amp;ssl=1 512w\" sizes=\"auto, (max-width: 642px) 100vw, 642px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ergonoomilised t\u00f6\u00f6vahendid<\/strong><\/h4>\n\n\n\n<p>K\u00f5ige olulisemad t\u00f6\u00f6vahendid kodus v\u00f5iksid olla reguleeritav tool, lisaekraan, eraldi klaviatuur ning ka hiir.&nbsp;<\/p>\n\n\n\n<p>Need, kes t\u00f6\u00f6tavad lauaarvutiga, omavad enamasti juba eraldiseisvat klaviatuuri ja hiirt, kuid s\u00fclearvutite kasutajad kodukontoris tihtipeale seda ei tee. Kui kasutada s\u00fclearvutit l\u00fchikese perioodi v\u00e4ltel, ei ole eraldiseisvad klaviatuur ja hiir tegelikult olulised, kuid kui teed seda \u00fcle kahe tunni p\u00e4evas, siis soovitame kindlasti m\u00f5elda nende soetamisele. N\u00e4iteks s\u00fclearvutit kasutades on ekraan ilma lisamonitorita enamasti meie silmadele liiga l\u00e4hedal ning s\u00fclearvuti klaviatuuri ja <em>touchpad<\/em>i kasutamine sunnib meie randmed ebamugavalt kramplikusse asendisse. Pikalt sellises asendis t\u00f6\u00f6tamine v\u00f5ib p\u00f5hjustada probleeme kaela, selja, \u00f5la, randme ja k\u00fc\u00fcnarvarre piirkonnas.<\/p>\n\n\n\n<p>Kindlasti ei tasu unustada, kui oluline on ergonoomiline t\u00f6\u00f6tool. Tool peab olema reguleeritav ja mugav, kuid selle k\u00f5rgus peab olema muudetav vastavalt keha vajadustele, et jalad oleksid maas ning selg kindlalt toetatud. \u00d5nneks v\u00f5i kahjuks ei ole olemas universaalset &#8220;k\u00f5ige paremat kontoritooli&#8221;, sest iga inimene on erinev ja meie kehaehitusele ning soovidele sobivad erinevad toolid.&nbsp;<\/p>\n\n\n\n<p><strong>T\u00f6\u00f6vahendite paigutuse ABC<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>S\u00e4ti oma ekraan silmadest \u00fche k\u00e4epikkuse kaugusele (\u00f5lgadest s\u00f5rmedeni).<\/li><li>Klaviatuur ja hiir peaksid olema kehale piisavalt l\u00e4hedal, et saaksid hoida k\u00fc\u00fcnarnukid keha ligidal.<\/li><li>Tool tuleb s\u00e4ttida vastavalt oma kehapikkusele ja laua k\u00f5rgusele. Sinu jalad peaksid toetuma kenasti maha, reied peaksid olema paralleelselt p\u00f5randaga ja k\u00e4etoed nii k\u00f5rgel, et \u00f5lad saaksid toetades vabalt l\u00f5dvestuda.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Harjutused ja nipid (kodu)kontoris v\u00f5imlemiseks<\/strong><\/h4>\n\n\n\n<p>Kuidas siis liikuma hakata? End t\u00f6\u00f6 ajal virgutada saad nii kodus kui p\u00e4ris kontoris \u2013 vaja ei l\u00e4he eraldi vahendeid ning spordiriideid selga t\u00f5mbama ei pea.&nbsp;<\/p>\n\n\n\n<p>Allj\u00e4rgnevalt n\u00e4ed harjutusi, mis aitavad l\u00f5dvestada keha erinevaid piirkondi. Viimase harjutusena leiad t\u00e4ispika, 20 minutit kestva toolijooga, et soovi korral saaksid l\u00f5dvestada korraga kogu keha. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kaelale: <\/strong>T\u00f5mba l\u00f5ug veidi sissepoole, et pea liiguks oma kohale tagasi ja kael oleks tavap\u00e4rases asendis. N\u00fc\u00fcd t\u00f5mba l\u00f5ug sisse ja vii l\u00f5ug rinnale, seej\u00e4rel t\u00f5sta pilk ja vii pea kuklasse. Korda liikumistrajektoori, mis n\u00e4eb v\u00e4lja nagu noogutamine. Harjutuse l\u00f5ppemisel hoia oma pead \u00f5ige koha peal, vaatamata sellele, et arvutiekraan soovib seda ettepoole tirida. Soorita rahulikult 15 kordust.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\" style=\"text-align: center;\"><div class=\"wp-block-embed__wrapper\" style=\"\n    width: 600px;\n    height: 400px;\n    display: inline-block;\n\"> <iframe title=\"Harjutus pea asendi korrigeerimiseks\" src=\"https:\/\/www.youtube.com\/embed\/_7cVFUi18_A\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" style=\"\n    width: 100%;\n    height: 100%;\n\"><\/iframe><\/div><\/figure>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li> <strong>\u00d5lgadele: <\/strong>T\u00f5sta k\u00e4ed enda ette, peopesad suunaga alla ning hinga sisse. V\u00e4lja hingates vii \u00f5lad taha ja abaluud v\u00f5imalikult kokku, p\u00f6\u00f6rates samal ajal p\u00f6idlaid v\u00e4ljapoole. Sisse hingates vii k\u00e4ed tagasi algasendisse. Soorita samuti 15 kordust.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\" style=\"text-align: center;\"><div class=\"wp-block-embed__wrapper\" style=\"\n    width: 600px;\n    height: 400px;\n    display: inline-block;\n\"> <iframe title=\"Harjutus \u00f5lav\u00f6\u00f6tmele\" src=\"https:\/\/www.youtube.com\/embed\/3wEFNWrWx84\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" style=\"\n    width: 100%;\n    height: 100%;\n\"><\/iframe><\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Seljale:<\/strong> Kui sul juhtub kodus v\u00f5i kontoris olemas v\u00f5imlemispall, siis kasuta seda enda jaoks \u00e4ra n\u00e4iteks j\u00e4rgnevalt &#8211; heida selili, aseta kannad pallile ja vii k\u00e4ed k\u00fclgsuundades k\u00f5rvale. Vii jalad maa poole, proovi j\u00e4tta \u00f5lad maha ja hoia alaselga vabana. Kui \u00f5lg t\u00f5useb maast lahti, \u00e4ra jalgu madalamale vii.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\" style=\"text-align: center;\"><div class=\"wp-block-embed__wrapper\" style=\"\n    width: 600px;\n    height: 400px;\n    display: inline-block;\n\"> <iframe title=\"L\u00f5dvestav harjutus alaseljale\" src=\"https:\/\/www.youtube.com\/embed\/gNTJso0AV6g\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" style=\"\n    width: 100%;\n    height: 100%;\n\"><\/iframe><\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong> L\u00fclisamba rinnaosale<\/strong> &#8211; harjutuse sooritamiseks istu nii, et p\u00f5lved oleksid puusast k\u00f5rgemal. See aitab alaselga fikseerida ja v\u00f5imaldab keskenduda rohkem \u00fclaselja liikuvusele, mis on antud harjutuse eesm\u00e4rk. Kui tooli nii madalaks lasta ei saa, v\u00f5ib endale m\u00f5ne padja v\u00f5i midagi muud k\u00f5rgendusks jalgade alla panna. Kui patja pole, v\u00f5ib jalad p\u00e4kkadele asetada.<\/li><\/ul>\n\n\n\n<p>Pane k\u00e4ed risti rinnale ja rulli end rahulikult alla. Rahulikult \u00fcles rullides vii \u00f5lad alla ja siruta rindkere ette ja \u00fcles. L\u00f5ppasendis \u00e4ra siruta \u00fcle ehk alaselg peab j\u00e4\u00e4ma neutraalsesse asendisse. Korda harjutust umbes 15 korda.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\" style=\"text-align: center;\"><div class=\"wp-block-embed__wrapper\" style=\"\n    width: 600px;\n    height: 400px;\n    display: inline-block;\n\"> <iframe title=\"harjutus l\u00fclisamba rinnaosale\" src=\"https:\/\/www.youtube.com\/embed\/C9hKrgsosSs\"\nframeborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" style=\"\n    width: 100%;\n    height: 100%;\n\"><\/iframe><\/div><\/figure>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kui tahad proovida aga t\u00e4ispikka harjutusi t\u00e4is kava, siis 20-minutiline toolijooga aitab Sul v\u00e4hendada lihaspingeid ning l\u00f5\u00f5gastab keha ja vaimu.<\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\" style=\"text-align: center;\"><div class=\"wp-block-embed__wrapper\" style=\"\n    width: 600px;\n    height: 400px;\n    display: inline-block;\n\"> <iframe title=\"Toolijooga\" src=\"https:\/\/www.youtube.com\/embed\/wmpp1S8lrWs\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" style=\"\n    width: 100%;\n    height: 100%;\n\"><\/iframe><\/div><\/figure>\n\n\n\n<p>Hea v\u00f5imalus erinevate harjutuste \u00f5ppimiseks ja rutiini tekkimiseks on n\u00e4iteks proovida ka <a href=\"http:\/\/fitq.me\" target=\"_blank\" rel=\"noreferrer noopener\">FitQ keskkonda<\/a>, kus on v\u00f5imalik <strong>igal argip\u00e4eval kell 15.00 kaasa teha kontoriv\u00f5imlemist<\/strong>, et viimased tunnid t\u00f6\u00f6l oleksid energiat t\u00e4is.<\/p>\n\n\n\n<p>FitQ on videotreeningute keskkond, mis pakub erinevaid <em>live<\/em> ja eelsalvestatud treeninguid kontorisse kui ka koju. \u00dcks paljudest valikutest on esmasp\u00e4evast reedeni toimuv kontoriv\u00f5imlemine koos koolitatud treeneriga. K\u00f5igest 5 minuti jooksul saavad inimesed kontorist v\u00f5i kodust j\u00e4lgida ja kaasa teha v\u00f5imlemisharjutusi, mis on spetsiaalselt m\u00f5eldud istuvale inimesele kontoris, et anda v\u00f5imalus end liigutada.&nbsp;<\/p>\n\n\n\n<p>Lisaks<em> live<\/em> treeningutele pakub FitQ v\u00f5imalust ka neid treeninguid vabalt valitud kellaajal j\u00e4rele vaadata. Inimesed saavad seega valida, kas nad soovivad teha iga t\u00f6\u00f6p\u00e4ev virgutavaid harjutusi otse\u00fclekandega kaasa v\u00f5i lausa koostada oma treeningkava varasematest treeningutest. <a rel=\"noreferrer noopener\" href=\"https:\/\/app.stebby.eu\/pos\/fitq.studio.eesti\" target=\"_blank\">Tutvu FitQ v\u00f5imalustega &gt;<\/a><\/p>\n\n\n\n<p><em>Allikas. FirmaFitness<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"Igap\u00e4evaselt (kodu)kontoris arvutiga t\u00f6\u00f6tamine n\u00f5uab inimestelt enamasti istuvat asendit ning paljudele v\u00f5ib see kaheksa tundi j\u00e4\u00e4dagi ajaks, mil t\u00f5ustakse p\u00fcsti vaid h\u00e4davajadusel. Kahjuks v\u00f5ib sellise elur\u00fctmiga kaasneda mitmeid selja- ja puusaprobleeme, mille ravimise asemel v\u00f5iks neid hoopiski varasemalt ennetada. T\u00e4nasel (kodu)kontori treeningp\u00e4eval toome Sinuni koost\u00f6\u00f6s FirmaFitnessiga nippe ja trikke, kuidas lihtsamad venitused ja harjutused aitavad&#8230;","protected":false},"author":8,"featured_media":7952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,24],"tags":[],"class_list":["post-7942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-liikumine"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pane end kodukontoris liikuma! - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/kodukontoris-liikuma\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pane end kodukontoris liikuma! - Stebby\" \/>\n<meta property=\"og:description\" content=\"Igap\u00e4evaselt (kodu)kontoris arvutiga t\u00f6\u00f6tamine n\u00f5uab inimestelt enamasti istuvat asendit ning paljudele v\u00f5ib see kaheksa tundi j\u00e4\u00e4dagi ajaks, mil t\u00f5ustakse p\u00fcsti vaid h\u00e4davajadusel. 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