十佳辦公室運動 白領每天做起來
Can't get out of the office? Try these tips for a healthier, less stressful workday.
上班時間沒法離開辦公室？那就試試這些辦公室運動，讓你的工作日壓力少一點，健康多一點。
Push Ups
1.桌上俯臥撐
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.
加強上半身的力量：站在距離辦公桌1米遠的地方，雙腳併攏。兩掌按在桌面邊緣，與肩同寬。胸部下沉至桌面邊緣，再撐起來。起身時呼氣。做20次。
Little Mermaid at Work
2.小美人魚式
For both flexibility and core strength, this is one of the best poses. 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.
這是訓練軀幹力量和柔韌性的最好的動作之一。在椅子上坐直。把右拳舉過頭頂，左手握住，使勁拉，向身體右側伸展。在彎曲身體時要保持肩膀自然下垂。保持10秒鐘。還原。把左拳舉過頭頂，右手握住用力拉，向身體左側伸展。每一側重複5次。
sible Chair Sit
3.幻椅式
These squats from the chair can be considered 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.
這個幻椅式動作可以作爲加強運動。做這個動作時，椅子越低，效果越好。站在椅子前，雙腳間距與臀同寬。雙手放在臀部，慢慢下蹲到臀部剛好在椅子上方。然後儘可能慢地坐下來。重複20次。
-Up Hamstring Stretch
4.伸展腿筋
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.
爲了放鬆腿筋、後腰和小腿肌肉，把椅子搬到離辦公桌一腿的距離。（女士們，要在沒穿裙子的時候再做這個練習。）勾回腳部，身體稍前傾，保持背部挺直。堅持10秒鐘。上半身向腳的方向前傾，堅持5秒鐘。換腿重複練習。
lder Spin
5.肩部拉伸訓練
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.
這是一個對提高柔韌性有很好效果的動作。在椅子上坐正，左手放在背後，沿着肩胛骨方向向上伸，攤開手掌。右手向上伸出，彎曲，試着夠左手。如果能夠着是非常好的，保持10秒鐘。如果夠不着，那就抓住衣服，堅持練習。換一個手臂重複練習。ing Spinal Stretch
6.端坐轉體拉伸運動
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.
這個動作可以提高柔韌性，並強化肌肉力量。在椅子上坐正，向天花板方向拉伸手臂。左手放在桌上，右手抓住椅背，向右扭轉身體。保持10秒鐘。放鬆，並再次向天花板方向舉起手臂。向反方向重複扭轉動作。保持10秒鐘。
Wooden Leg
7.木腿運動
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.
訓練下半身的力量：坐在椅子上，一條腿向前伸直，保持2秒鐘。然後儘量把腿擡高，再保持2秒鐘。每條腿重複15次。
al Tunnel Reliever
8.放鬆手腕的練習
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. Hold for 15 seconds. Repeat as needed through the day.
如果你每天重複這個簡單的動作，那麼你就不會受到手腕綜合症的困擾了。站在桌邊，伸直手臂，手指向內，手掌放在桌上。緩慢下蹲，直到有拉伸的感覺。保持15秒鐘。需要時即可做此練習。
ep Desk Dips
9.反身下沉練習
This is for upper-body strength. 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 together, 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.
這個運動要用到上半身的力量。女士們，這個動作對鍛鍊手臂後側很有益處。倚靠在桌子邊緣，把手掌放在桌邊，身體的兩側。雙腳併攏，肘部彎曲，身體下沉幾釐米，然後還原。下沉的時候，肘部要彎曲90度。做20次。
Magic Carpet Ride
10.坐魔毯
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.
這個運動可以鍛鍊到你的軀幹和手臂。交叉雙腿，盤坐在椅子上，然後把手放在椅子扶手上，深呼吸，讓身體離開椅子幾釐米。注意要用腹部和手臂的肌肉來擡升身體。每次保持10到20秒。休息30秒。重複五次。
