【運動model Yen推介】一個月瘦10磅 坐office都減到肥的5個必學動作!

運動潮流

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有研究顯示,集中精力的時間每90分鐘就應該休息15分鐘,即使短短幾分鐘的休息也可起到作用。在office面臨工作困難時,停下來休息一下或許是最好選擇。給自己一個短暫休息,或是午飯時間也可以做一些簡單運動,幫助調整合適的心理狀態!

撰文:Yen Wong|編輯:Manyi|圖片來源:Instagram

1. 腳趾尖訓練腿部肌肉

首先用椅子作為重心,腳踭離地、腰部挺直、眼睛望前,重複十次。選擇難度較高可張開雙腳至肩膊闊度,配合squat動作,訓練腿部肌肉之餘,腹部收緊有助線條修緊。

 

在 Instagram 查看這則貼文

 
Lunch time office workout! Give yourself a little pick me up and gain some energy for the rest of your day/week ahead! 🤩#mondaymotivation #officeworkout #chairworkout #doyourbodygood #tryitnow #xtendbarre #xtendanywhere
Andrea Rogers(@andreaxtendbarre)分享的貼文 於 張貼

2. 善用椅子及工作桌squat

以椅子配合不同的squat 動作組合,亦可以靠着桌子作輕度push ups 或是plank ,小小空間亦不妨礙其他同事。亦可以反手抓著桌子邊緣,雙腳併攏並彎曲呈九十度,慢慢將整個身體保持直線往下,收緊並有力地往上,訓練三頭肌亦可以趕走手臂脂肪。

 

在 Instagram 查看這則貼文

 
DESK WORKOUT 👩🏼‍💻 for all you office workers wanting to get a workout in too, here’s the perfect little circuit to get you moving when you’ve had enough of typing 😉✌🏼 Save it, tag your co-workers and give it a try! 30 seconds of each! 3 rounds! Squats Bulgarian Split Squats Push Ups Tricep Dips Plank With Mountain Climbers Single Leg Squats LET ME KNOW HOW YOU GET ON! 🔥🤩
Jo Kearney 🏋🏼‍♀️(@jojokearney_fit)分享的貼文 於 張貼

4. 伸展肩胛機強壯頸部肌肉

經常低頭看手機對頸椎是一個壞習慣,向下傾斜頸部肌肉會受到很大壓力,若頸部肌肉拉傷,以及不良的睡眠模式也會導致經常頭痛。不論站着或坐在椅子上也可以使用健身帶、瑜伽帶或彈性面料運動帶,將運動帶放於胸前向手踭方向外拉,將肩胛骨擠在一起,保持三至五秒,重複八至十次。

 

在 Instagram 查看這則貼文

 
🤳🏼 Are you guilty of looking down at your phone a lot? I am! 🙋🏻‍♀️ I know it’s not good to do, yet it’s such a bad habit! _ Did you know that: ⤵️ Tilting you head downward puts a lot of pressure on your neck muscles. Poor alignment can cause headaches due to the strain put on the muscles of the neck, poor sleeping patterns, and pain. _ This is one of my favorite stretches 🧘‍♀️ that I do standing or sitting in a chair at my desk. You can do it without the band or use any fitness band, yoga strap or flexible piece of fabric, like spandex! _ Just squeeze your shoulder blades together and hold for 3-5 seconds. Repeat 8-10 times! #posturecorrection #textneck #spinalalignment
Shannon Eng / Nutrition Coach(@caligirlgetsfit)分享的貼文 於 張貼

倚靠桌子或椅子時,務必確保穩固及注意安全。段練自己之餘,亦可以重新recharge,分散注意力,繼續從事手頭的工作,沒有藉口偷懶!