Life is all about seizing the moment and being happy.

Desk Exercises(ZT)

 

你已经在办公桌前坐了几个小时了?感觉脖子酸涨、肩膀发沉?下背疼痛、关节僵化?

那么,就赶快试试下面几招“桌边健身操”,它会让你知道短短的几分钟伸展,不仅神清气爽、恢复体力、工作效率提升,更能使你的身心获得平静与松弛。

Can’t get out of the office? Try these tips for a healthier, less stressful workday.


The Magic Carpet Ride

This works your core and arms.
Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly muscles and hands.
Hold for 10 to 20 seconds.
Rest for 30 seconds.
Repeat five times.

 

 

 

 

Tricep Desk Dips

This is for upper-body strength, courtesy of Nolan Palmer Smith.
Ladies, this will help the backs of your arms.
Place your butt on the edge of the desk, then place your palms on the edge of the desk on either side of you. Keeping your feet about a foot apart, bend at the elbows and slide forward off of the desk and dip down a few inches, and then push back up.
Dip to where your elbows are bent at 90 degrees.
Do this 20 times.

 

 

 

Carpal Tunnel Reliever

 Carpal tunnel syndrome shouldn’t catch up to you if you repeat this simple move every day.

Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch (you won’t have to go far).

Hold for 15 seconds.

Repeat as needed through the day.

 

 

 

The Wooden Leg

For lower-body strength:

Sit in your chair, extend one leg out straight in front of you and hold for two seconds.

Then raise it up as high as you can, and hold it again for two seconds.

Repeat with each leg 15 times. 

 

 

 

 

Sitting Spinal Stretch

This enhances both flexibility and muscle strength.

Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right.
Hold for 10 seconds. Release and raise your arms toward the ceiling again.

Then repeat the twist going the other way.

Hold for 10 seconds

 

 

 Shoulder Spin

 A good move for flexibility.

Sit tall in your chair and reach your left hand behind your back, between your shoulder blades, palm out. Then reach your right hand up toward the ceiling, bend it down, and try to touch your left hand.

 If you can reach it, great: Hold for 10 seconds.

If not, grab onto your shirt and keep practicing.

Switch arms and repeat. 

 

 

Feet-Up Hamstring Stretch

To ease the hamstrings, lower back and calf muscles, push your chair away from your desk and put a leg up on the desk. (Ladies, try this on a day you’re not wearing a skirt.)

Flex your foot and lean forward slightly over your leg while keeping your back straight.

Hold for 10 seconds.

Point your foot, lean and hold for five seconds.

Switch legs and repeat.

 

 

Invisible Chair Sit

Nolan Palmer Smith suggests these squats from the chair as a strengthening exercise.

They work best if you lower your seat as far as it will go. Stand in front of your chair with your feet a hip’s width apart. Place your hands on your hips and lower your butt until it’s just above the seat. Then sit down as slowly as possible.
Do 20 repetitions.
To make it harder, reach your hands overhead as if you were holding a beach ball.

 If you’re really feeling steady, try it on one leg.
 

 


The Little Mermaid at Work

For both flexibility and core strength, this is one of Heidi Freyer’s favorite poses. She’s a Pilates instructor at Pirouette, Pilates and More in Wilton, Conn.
Sit upright in your chair. Hold your right wrist over your head with your left hand and pull it, stretching your right side.
Heidi says make sure to keep your shoulders down as you bend. Hold for 10 seconds.
Return to upright posture. Take hold of your left wrist over your head with your right hand and stretch the other way.
Repeat five times on each side.

 

 

 

Desk Push Ups

Nolan suggests these for upper-body strength.

Stand a yard or more away from your desk, with your feet together. Place your palms on the edge of the desk a shoulder’s width apart.

Lower your chest to the edge of the desk, and push back up.

 Remember to exhale on the way up.

 Do 20 times.
 

 

昨天抽出一定的时间来锻炼,早上起来感到某些部位有酸痛,这就是身体发出的警讯哦。我们人体的肌肉也是“用进废退”,如果这些肌肉长期得不到锻炼,肌肉纤维就会相对萎缩,变得薄弱无力。

那么,从现在起,每天选取几个适当的项目,开始进行我(噢,还有你们)的伸~展~操~

坚定信心、持之以恒哦~

15 responses

  1. ECHO

    亲爱滴,你的图不呀:(
    不过没关系,我可以联想成你的写真集。hoho ^_^
     
     

    October 9, 2008 at 11:39 pm

  2. ECHO

    我是说,看不到呀。
    一激动漏两关健字:)

    October 9, 2008 at 11:39 pm

  3. 卡门

    可惜,我也看不到图哦

    October 10, 2008 at 3:55 am

  4. Y N

    看不见?都怪MSN咯。*_^
    我这就去“补救”。。。。
    希望下一位留言是,看见啦~ ^_^
     

    October 10, 2008 at 9:06 am

  5. jasmine

    看见啦!清楚得很呢。我休息的时候就可以照着做了。谢谢娜姐!

    October 10, 2008 at 10:07 am

  6. 卡门

    看到了,尝试着做哈哈

    October 10, 2008 at 5:32 pm

  7. linger

    哈~
    昨天来时全是“叉烧包”,
    我还以为我这的服务器又出问题了。
     
    这伸展操挺容易做的,
    因地制宜,去给我的同事们推荐下吧!^_^

    October 10, 2008 at 6:27 pm

  8. Y N

    “叉烧包”?!
    哈哈,笑S我也~

    October 10, 2008 at 8:08 pm

  9. 青青草

    那两个地方离得不算远,早点出发,应该可以跑到的。比多伦多市内的地方有特色一点。
    你再查一下网站,也许到这两个公园只要一张票就可以了。
    有亲人移民过来,周末陪他们了。
    感恩节快乐。

    October 10, 2008 at 10:43 pm

  10. 青青草

    看到Desk Exercises,
    我想到一个词,table dance.🙂

    October 10, 2008 at 10:45 pm

  11. linger

    原来姐姐这里过感恩节了呀!
    祝节日愉快。

    October 11, 2008 at 9:51 am

  12. ✿Livvy

    图片看上去COOL,好像是电影里面的镜头似的,呵呵!我觉得有些动作在办公厅里做很逗^ ^~

    October 12, 2008 at 6:13 am

  13. Rong

    看着简易,有恒心就好了!谢谢分享!
     
    哦,节日快乐!

    October 12, 2008 at 5:02 pm

  14. linger

    姐姐,树代我回答了你的问题,我代你谢过他了;夸奖某人的话我“窃取”了^_^

    "の" = "的"
     
    千代田の丘 = 千代田的小山坡
     
    我家原来就在东京的千代田区。

    October 12, 2008 at 8:23 pm

  15. linger

    对于贴PP我真的很矛盾,大图放在日志里会影响打开的速度,放在相册里又会被压缩影响效果。主要是还没有掌握PS的技能,不像姐姐可以拍出那么好的影像,又可以美化出那么好的效果。

    October 12, 2008 at 8:30 pm

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