10個小動作,在辦公室也能健身


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2015/10/05 第159期  |  訂閱/退訂  |  看歷史報份


10個小動作,在辦公室也能健身

閱讀暖身
久坐辦公桌,常常頭昏腦脹、腰酸背痛。雖深知運動乃解決問題的不二法門,然而工作一忙,昏天暗地,誰會有時間上健身房?好在專家們已為久坐的上班族設計出方便、有效的健身操,讓你哪裡也不用去,便能維持強健體魄。進入本文前,請先想想如何表達以下單字:

a) 退化

b) 頭昏腦漲

c) 威嚇

Sitting for long hours brings about health hazards, including sore necks, muscle a) degeneration, and b) foggy brains. Fortunately, some simple desk stretches 1) work like a charm and help to keep you 2) in the pink.

久坐傷身,可能導致脖子痠痛、肌肉退化、頭昏腦脹。幸好有一些簡單的辦公室體操,效果極佳,有助於維持強健體魄。   

The Elbow Pump

You can do this one while sitting. Touch your opposite shoulder blade, and then gently grab your elbow, and pull it towards the opposite side.

扳手肘 
坐著便可以做,以手碰觸另一側肩胛骨,然後輕握手肘,朝另一側拉動。

The Toe Toucher
While sitting, straighten your legs, and reach out to try and touch your toes.

碰腳尖
坐時伸直雙腿,雙手伸出,試圖搆到腳趾。

The Ballerina
Lift your arm over your head and reach towards the opposite side. Remember to keep your back upright.

芭蕾舞
將手舉起,越過頭朝另一側伸展。記得背部挺直。

The Backwards Clap
Put both of your hands behind your back with palms touching, and push out your chestas though you’re trying to c) intimidate the coworker across from you. Hold this pose for 5 seconds.

背後拍
將雙手放到背後,手掌互碰,挺起胸膛,就好像你想威嚇對面的同事,一次維持5秒。

The I Don’t Know
Raise both of your shoulders at the same time. Hold for 5 seconds, and then release. As you bring your shoulders down, say, “I don’t know.”

不知道
雙肩同時聳起,維持5秒,然後放鬆。放下肩膀時,說「不知道」。

The Bobble Head
Lean your head down, and rotate your neck from left to right. Remember to goslow, and, ideally, hum a song so you don’t look appear weird.

旋轉頭
低下頭,由左向右轉動,記得緩慢進行,最好哼首歌,才不會看起來怪怪的。

Touch the Sky
Interlock both hands, and try your best to touch the sky, with palms facing the ceiling. Hold for 5 seconds.

頂天
雙手相扣,盡力向上伸展,手心朝著天花板,維持5秒。

The Proposal
Get down on one knee to the floor and one knee bent, as if you were about to propose to your co-worker, and slowly lean forward. Hold for 5 seconds. Switch and repeat.

求婚
單膝下跪,就好像你即將向同事求婚,身體緩緩向前傾。維持5秒。換另一隻腳。重覆該動作。

Push the Wall
Find a wall, and, with one arm at a time, press your hand into the wall while turning your body away until you feel a stretch in your shoulder.

推牆
找一面牆,一次一隻手臂,使力以手推牆,同時身體轉開,直到覺得拉到肩膀肌肉。

The High Kick
While sitting, extend one leg, and hold for 2 seconds. Then, try and lift that leg as high as it can go, and hold for 5 seconds. Be careful not to kick the desk under you, though.

高踢
坐時伸出一隻腳,維持2秒,然後試著將腳抬到最高點,維持5秒。但須留意避免踢到下方桌子。

口語詞彙:

1) work like a charm 十分奏效
Charm是「符咒」,這

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