The results of numerous studies indicate that when lifting weights on intervertebral discs of the lumbar region, there are very large mechanical loads, approaching sometimes to the limit of their mechanical strength. For example, a compression load when sitting down a patient with paralyzed lower limbs in a wheelchair in different sanitation ranged from 485 to 9381 N; The rise of pig-iron beams weighing 680 H led to the compression of disks with a force of 9000 N.
The limit of the strength of intervertebral discs in accordance with the data is from 3698 N (old woman) to 12981 N (young man). Therefore, the task of the maximum possible reduction in the load per lumbar region is relevant. This is achieved by the proper lifting technique, using the above belts and corsets and the rationing of weight, size and position of the cargo in relation to the worker.
As for the lift technique, the recommendations are reduced to the following: try to squat, and not bend; Save when lifting the natural curvature of the spine (lumbar lordosis) and lift the goods without a jerk, but a slow and smooth movement.
In general, when lifting goods, you should try to approach the lifted item as close as possible. It is necessary, however, it is necessary to take into account that the reduction of loads on the lumbar region during the rise of cargo squeezing (legs) is accompanied by simultaneous increase in the forces acting on the anatomical formation of knee joints. For workers with initial signs of arrangement of knee joints, this method of lifting may be unsuitable.
If, when lifting weights, the lumbar lordosis is maintained, the concentration of stresses on the front surface of the intervertebral discs can be avoided. This method of lifting is more preferable.
Specified weight lifting variants should be specifically trained. The mechanical load on the spine, in addition to the weight of the lifting load, is determined by its size and position. There is also a value of the presence of pens on the raised subject.
The larger the size of the risen item, the farther the center of the masses from the body is located and the greater the moment it is necessary to develop the muscles-extensors of the spinal column when it is lifted (for details, see below). As for the position of the cargo, then two circumstances are important.
The location of the cargo affects the depth of the body when the lifting and its turn. When tilting the body forward, the activity of the muscles, extending the vertebral pole, first increases, but then, with a deeper slope, almost completely disappears (Fig. 2.). The load at the same time takes over the bundles and fascia of the back. Since they are located close to the axis of rotation, they should have a strong opposition to the moment of gravity.
In this case, the pressure on intervertebral discs turns out to be very large. Also relatively relatively relaxed muscles of the spinal column and in the initial lifting phase small weights (approximately 200 ... 300 H) from the position of the deep tilt. The beginning of extension and lifting occurs at the expense of turning the pelvis. Therefore, the lifting of flat low cargo lying on the floor should be avoided.
Fig. 22. Activity of muscles, extending the vertebral pole.
Large electrical activity; + - weak activity;
- - Lack of activity
As for the rotation of the body, it was found that the most dangerous are not compression, but torsion loads associated with the action of the moment of force relative to the longitudinal axis of the spinal column.
It should be ignored non-lifted cargo by itself, but the mechanical load generated by this cargo, which depends not only on the weight of the cargo, but also the way it is lifting.
Hello ladies and gentlemen. Now I will tell you unexpected things. Since you went to this site, then you do, or only conceived repairs.
Or maybe you are a finish, like me. It is not a secret that repair is a little tires physically. And people who decided to do it for the first time, often in general in shock, how can this be made daily?! Well, I get it daily for 3.5 years now and I do not suffer at all.
My working day starts at 9 am. At this time, I, for example, start plastering. And I do it without a break until 13.00. This is a break for lunch. An hour for lunch is holy. After that, I from 14.00 to 18.00 in the same rhythm of Figach, never forth. And what is plaster, you understand, yes? This is a constant movement, kneading, dragging the full buckets, the rise to the "goats" and the descent ... In short, super-synthene load. But by the end of the day I am Bodr, I have enough forces to work on this and another 4 of my sites, plus on the so-called personal life.
And people kill me who are sitting in their offices all day and by the end of the day "oh how tired." Today we will talk about how not to get tired at work.
Yes, of course, there is such a thing as a habit. My body has adapted to such loads. But there is a little one habit, because this crap continues every day, the strength is dried. And here the sports nutrition comes to the rescue.
For the first time I met him, it seems, in 2007, being a student of the 1st year. And what else to do a student, no matter how to swing? I was fond of this work seriously, well, and it came to the gym, hunting to try, how travelers! Then I discovered protein-carbohydrate mixes (heiners), protein, amino acids, vitamins and creatine.
And you know, yes, these pieces work. Of course, I was not a turbocarbalam, the maximum weighed 91 kg in clothes. Of course, once the end comes to everything, and as soon as I began to work in the finish, I scraped the rocking chair - there was not enough strength, and the time, I then wrote a diploma ...
I gradually studied all sorts of different things, increased productivity and, accordingly, energy consumption. And so, I lived to the state when you get tired so much that you do not understand what they say. Being somewhere between reality and sleep. So how not to get tired at work?
Then I again and remembered the "chemistry". He bought himself a can of ordinary serum protein and a jar of creatine. And went, went. I myself went away from my speed, and in the evening I was as fresh as in the morning. And what is the main thing - I was a pearl from work, I wanted to break records.
So, if you are forced to do physical work, you should try something of what I will tell now. Let's go on points.
Protein
Most of you know what it is. This is a regular protein. Protein - building material for muscles and not only. Without it, you will be vegetable. Sleepiness, weakness, brittle nails, bad hair - symptoms of squirrel shortage. We go to a sports nutrition store, buy a bank of Protein. For the price, normal American whey protein will cost you about 2500-3000 rubles per 2 kg. What is 2 kg? Roughly speaking, this is more than a monthly stock, if you cover it 100% of your need. 50 g of serum protein per day - the most it is. Whey - the most easily accessible its type. It goes to move quickly and without the rest. I will not talk about him for a long time, you read in Wikipedia. You can calculate it on the windows of a major inscription Whey - serum. There is also egg, soy protein and casein. Each of them has its pros and cons, but I Havai Whey. By the way, if you want to lose weight - Drink it instead of dinner. It will be learned all, the digestion will not strain, there are almost no carbohydrates.
He necessarily drinks with milk. There are many different tastes to choose from, it is desirable to take the milk, so tastier will be. With water do not be waiting - you will stand almost stop. But some people do not tolerate his taste. So start with a small jar.
Creatine
This is the most powerful thing you can eat. It is usually called creatine monohydrate. There is a penny - from 350 rubles for a monthly stock. White powder without taste. I do not know how best to explain, in general, that it is. In general, it is a carboxylic acid that plays an essential role in muscle energy exchange. And if protein is just a building material, then this thing is something like fuel. For 3-4 day of reception, you will feel a significant tide of energy and the desire to pull the glands. It is expressed in me in the desire of dofiga kilometers walk, I do not know why. Do not go, and fly like on wings. Recommend. By the way, the thing, like protein, harmless. But it is constantly impossible to eat it, only courses for the month. Every month you need to take breaks at least a couple of weeks. How to take it - written on the bank. Stupidly interfere in water or protein cocktail one teaspoon in the morning and one in the evening. Everything. You are a monster.
Heiners
It is a nutritional mixture of proteins, carbohydrates, amino acids, vitamins ... such, kinda, food substitute. It is quite suited, but it is necessary to remember him. Also gives normal energy, but many people have a weight gaining weight when taken. Still, there are a lot of carbohydrates. But it depends on the person.
Amino acids separately do not need. From them sense 0, if you are not a turbochal.
Vitamins
It is about sports vitamins, there are a dose - thousands of percent of the recommended. I can say for sure - you will go rainbow to the toilet. Other radical effects will not feel. Unless you had a powerful avitaminity before. Such vitamins are very good when you need to protect you from the cold. While you are throwing them away, you will not get sick. But 99% get sick within 2 weeks after the end of the reception. For some reason I had so.
In general, it is better to drink ordinary multivitamins such as multi-tabs.
So, I could tell more about arginine, glutamine and other amino acids, but they are not necessary for the construction and at construction site. Protein + Creatine is a bomb.
This is such an unusual topic today. Posted by the post spontaneously, so there may be typos and errors. Search and correct - laziness, sleep already hunting ... so far!
Related records:
Related records not found.
Regardless of which field of activity you are busy in which industry or company you work, the load exists everywhere. Below are 55 tips that will help you better cope with it.
Clearly determine your career goals. What do you want to achieve as a result of all this? Does this mean your life goals? This is exactly what should support you every day.
Every day, go early to work. Let it be a good start.
Arrange everything in order. Determine the sector of two tasks for yourself.
Have a list of cases with the tasks you need to perform.
Check with your list during the day to make sure you do everything right.
Briefly write down all other tasks that appear in the notebook. Get to them when you are free.
Do not skip lunch. It's unhealthy. In addition, you will not work effectively if you do not have energy.
Do not dine at the desktop. Exit at least for a while on fresh air.
Lunch with colleagues at work. It's time to remove the tension.
Develop a full relationship with their work colleagues.
Help your colleagues at work. You will feel better when you give something.
Become a mentor for someone at work. Helping to solve someone his own problems, you can look at your new way.
Realize what your boss is waiting for you. Regularly discuss / view your own work plan.
Reach the highest results.
Land truly friendly relationships with your boss.
Discuss with someone your problems. Do not keep them within yourself.
Do not be late for meetings / discussions / meetings.
Get ready for meetings / discussions / meetings.
Try to anticipate potential problems.
Prepare possible plans for such problems.
Think about the possibilities, and not about problems.
Focus on the overall picture. Look at the long-term, not for the short term.
Take the problem in a new way, looking at your own situation from the point of view of another person.
Follow the 80/20 principle. Get rid of 80% of secondary things and affairs.
Focus on what can be done in the current situation.
Distribute the work where it is possible.
Learn to say "no" if the task is not a priority for you.
Switch to another if nothing can do in this situation.
Rely on the experience and knowledge of your colleagues.
Raise problems in front of your own boss if they are outside your capabilities.
Determine the sources of our own voltage and find the solution to the problem.
Remove yourself if something has done something.
Maintain your circle of communication outside the work. Your life does not rotate around work.
Breathe deep and calm all the time.
Form a good posture. It makes you look better, allows you to think better and in the future prevents back pain.
Meditate daily to clean up the head.
Listen to your favorite music when you work (naturally, in headphones).
Exercise. Allocate for it a certain time every week.
Make your desk convenient for work. Create an organizing system, place your personal photos, remove unnecessary things, etc.
Rest from the computer from time to time. Go to the toilet, get to the buffet, etc.
Drink fruit if you feel hunger.
Put a bottle / glass with water near yourself. Many employees do not drink a daily enough water.
Look in advance in your daily / weekly to know what is followed by plan.
Be the owner of your time.
Take the commitment to leave work on time.
Do what is needed today, and postpone the rest for tomorrow. Work will not run away anywhere.
Purchase every day. Try to sleep at least 6 hours. This will allow working longer the next day.
Rest, if you are sick. You are not a superman, but even superman gets tired of time.
Rationally manage your capabilities.
If things are doing hard, remember that all this is part of your work - you pay money for it.
Focus on what you love in your work.
Relax after a working day. Take a timeout for vacation.
Leave your job. If all previous 54 councils do not help, and your work is too hard for you, throw it. There is no point in living life, full of suffering.
Tips as a bonus!
Make everything gradually. As Michael Jordan expressed "step by step, I do not see a different way to achieve something."
Separate yourself from the situation. People become intense and annoyed, because they unite themselves with the problem and consequences. Admit that it exists separately from you, look at it objectively.
Make it all dependent on you, and the rest will apply.
Transfer the control point inside. Do you usually blame everything that happens, external circumstances or take responsibility for yourself? If you take control of everything that happens, even if it seems that it cannot be controlled, you will be better prepared to cope with what happens.
Article translation: "55 Tips to MANAGE Work Stress".
From the point of view of Russians
Many believe that the hardest work is a miner. To find out if it is, among the Russians a survey was conducted "What the most difficult works are familiar to you?". The results of the survey were a little surprised.
Ordinary people on the street answered the question called "what are heavy work in modern world? ". The answer of many was such that every work in its hardness, everywhere need to make efforts to achieve something in life. Thus, about 18% of respondents surveyed. But 11% of people of another opinion, they believe that every work on "It's easy, just need to love her and do everything with desire. Well, this is a common point of view of Russians. Now it is worth moving towards more specific professions.
Janitor or Vakhter.
Only 4% of respondents from the total number consider it very difficult to work the guard or janitor. After all, their work is physical, and wages They have very small. The work of the Wahter received 3% of the votes from the total due to the fact that it should be attentive. The greatest percentage of votes was given to respondents for the point in the voting "Other professions". And most often they include such as TV presenter, journalist, actor theater and cinema and so on. Respondents explained their choice by the fact that it is very difficult to be a public person, since for a person's psyche is a strong blow, you need to be able to perceive the criticism of others correctly and always be in great shape.
Opinions were divided almost as much interest Russians and consider these professions, on the contrary, light due to the fact that, in their opinion, it is easier to work, for example, on television, rather than perform physical work or mental. 12% of respondents believe that the severity of the profession depends not from physical work or mental work, but on the relationship of the worker himself to its work. The more work in the soul, the easier it is performed.
Interesting is the fact that 4% of respondents surveyed consider the hardest and dangerous work of the heads of state, namely the president and the Prime Minister. Such people need to always be aware of all events and therefore their working day is not normalized.
Shakhtar profession
And, of course, the work of Shakhtar took the first place in the ranking of the most difficult professions, more than 60% of respondents who surveyed it are considered. Many were expressed that they had never been able to work in a mine - this is not only a very difficult physical work, but also dangerous. Miners mortality rates have the highest among all professions and the lowest life expectancy due to harmful conditions Labor. To a greater extent, it concerns coal industries.
Thus, based on surveys and statistical data, it turns out that the hard work is the work of miners, it is harmful to health and is a danger to life. Next followed work - drivers, workers law enforcement, Rescuers as in their activities there is a danger to life. The following category is journalists, televisers, actors, their work, sometimes, is also a danger to life and is therefore also severe. The last category - employees of mental and physical labor. Such activities, although it is not life-threatening, but still considered to be quite heavy.
It turned out such a list of heavy work, which Russians themselves chose. The most difficult works consider the work where the immediate threat to the health and life of a person is present.
