May 14, 2019
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【超方便運動】今日就嘗試靜靜地動起來
#多動有助血液循環
#不知不覺間收緊肌肉線條
#星期二正能量
辦公室坐著做微運動
運動的好處多籮籮，但作為繁忙的都市打工仔，每天長時間被綁在辦公室座椅上，放工後的時間只足夠吃個簡單晚餐就要睡覺，做運動談何容易？但這不代表要放棄自己！中醫古籍《黃帝內經》曾提及「久臥傷氣，久坐傷肉」，久坐不動會令肌肉越來越無力，如果受時間地點限制，我們就在可以動的範圍內動起來！看看以下四招，讓你在辦公室無聲無息地動起來。
第一招 小腿拉筋
提起一邊腳，膝蓋伸直，將腳板立起，腳趾朝天維持10秒，然後另一隻腳重覆動作。
第二招 收緊屁股
將屁股的兩團肉用力向中間集中，收縮維持5秒後放鬆，重覆動作即可。
第三招 雜誌瘦腿
選一本有厚度的雜誌，放在雙膝之間用力夾緊不要掉下來，有助運動腿部肌肉。挑戰高難度的話，可以試試雙腿間夾張白紙。
第四招 抬腿減小腹
先坐在椅子邊緣，雙膝雙腳合攏，離開地面抬起，此時你會感到腹部肌肉在用力，放下雙腿後重覆動作，有助運動小腹肌肉。
除了在辦公室做上述介紹的小運動，更不要放過可以活動的機會：
– 坐久了就容易駝背，記得不時抬頭、挺胸、收腹，呼吸更多氧氣
– 不時站起來走動，伸個懶腰，伸展一下繃緊的肌肉
– 早一或兩個站下車，步行上班/回家
– 趁午餐時多散步
– 幾層樓的距離，用行樓梯代替搭電梯
Mini Exercises to do at work while seated
Exercising has a lot of benefits. For those busy urbanites who are strapped to the chair for long periods of time, then head home after work for simple dinners and then to bed, it is hard to find time for exercising. But do not give up! Sitting for too long can weaken your muscles. If you are limited by time and location, try to move within your constraints! Try out these 4 exercises at work.
Workout 1 Stretch your calves
Raise your foot off the floor, keep your knee straight and toes are upward for 10 seconds. Repeats on the other leg.
Workout 2 Buttocks squeezes
Hold the clench inward from the sides for 5 seconds, then relax the muscles. Repeat.
Workout 3 Clips a magazine on your knee to shape up your leg
Pick a thick magazine and place it between your knees and do not drop it to help exercise your leg muscles. If you want a more difficult challenge, you can try to squeeze a sheet of paper between the legs.
Workout 4 Leg raise
Sit at the edge of your chair and raise your feet off the floor. Your abs may feel tight. Then relax and repeat to exercise your abs.
Besides these 4 mini workouts in the office mentioned above, you can also maximize your active time with below.
– It is easy to hump back after sitting for a long time. Remember to look up, raise your chest, hold the abdomen, and breathe in more oxygen from time to time.
– Stand up and move around from time to time, stretch muscles that are tight.
– Get off one or two stops early, walk to work / go home.
– Take a walk at lunch time.
– Take the stairs instead of taking elevators for several floors.
