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英语新闻:十佳办公室运动

时间:2021-02-01 10:21:41 办公室英语 我要投稿

英语新闻:十佳办公室运动

  Can't get out of the office? Try these tips for a healthier, lessstressful workday.

英语新闻:十佳办公室运动

  上班时间没法离开办公室?那就试试这些办公室运动,让你的工作日压力少一点,健康多一点。

  Desk Push Ups桌上俯卧撑

  For upper-body strength: Stand a yard or more away fromyour desk, with your feet together.Place your palms on theedge of the desk a shoulder's width apart. Lower your chest to theedge of the desk, and pushback up. Remember to exhale on the way up. Do 20 times.

  加强上半身的力量:站在距离办公桌1米远的地方,双脚并拢。两掌按在桌面边缘,与肩同宽。胸部下沉至桌面边缘,再撑起来。起身时呼气。做20次。

  The Little Mermaid at Work小美人鱼式

  For both flexibility and core strength, this is one of the best poses. Sit upright in your chair.Holdyour right wrist over your head with your left hand and pull it, stretching your right side.Heidi saysmake sure to keep your shoulders down as you bend. Hold for 10 seconds. Return touprightposture. Take hold of your left wrist over your head with your right hand and stretchthe otherway. Repeat five times on each side.

  这是训练躯干力量和柔韧性的最好的动作之一。在椅子上坐直。把右拳举过头顶,左手握住,使劲拉,向身体右侧伸展。在弯曲身体时要保持肩膀自然下垂。保持10秒钟。还原。把左拳举过头顶,右手握住用力拉,向身体左侧伸展。每一侧重复5次。

  Invisible Chair Sit幻椅式

  These squats from the chair can be considered as a strengthening exercise. They work best ifyoulower your seat as far as it will go. Stand in front of your chair with your feet a hip's widthapart.Place your hands on your hips and lower your butt until it's just above the seat. Then sitdown asslowly as possible. Do 20 repetitions.

  这个幻椅式动作可以作为加强运动。做这个动作时,椅子越低,效果越好。站在椅子前,双脚间距与臀同宽。双手放在臀部,慢慢下蹲到臀部刚好在椅子上方。然后尽可能慢地坐下来。重复20次。

  Feet-Up Hamstring Stretch伸展腿筋

  To ease the hamstrings, lower back and calf muscles, push your chair away from your deskandput a leg up on the desk. (Ladies, try this on a day you're not wearing a skirt.) Flex yourfoot andlean forward slightly over your leg while keeping your back straight. Hold for 10seconds. Pointyour foot, lean and hold for five seconds. Switch legs and repeat.

  为了放松腿筋、后腰和小腿肌肉,把椅子搬到离办公桌一腿的距离。(女士们,要在没穿裙子的时候再做这个练习。)勾回脚部,身体稍前倾,保持背部挺直。坚持10秒钟。上半身向脚的方向前倾,坚持5秒钟。换腿重复练习。

  Shoulder Spin肩部拉伸训练

  A good move for flexibility. Sit tall in your chair and reach your left hand behind yourback,between your shoulder blades, palm out. Then reach your right hand up toward theceiling, bend itdown, and try to touch your left hand. If you can reach it, great: Hold for 10seconds. If not, grabonto your shirt and keep practicing. Switch arms and repeat.

  这是一个对提高柔韧性有很好效果的动作。在椅子上坐正,左手放在背后,沿着肩胛骨方向向上伸,摊开手掌。右手向上伸出,弯曲,试着够左手。如果能够着是非常好的,保持10秒钟。如果够不着,那就抓住衣服,坚持练习。换一个手臂重复练习。

  Sitting Spinal Stretch端坐转体拉伸运动

  This enhances both flexibility and muscle strength. Sit tall in your chair, and stretch yourarmstoward the ceiling. Put your left hand on the desk, grab the back of the chair with yourright handand twist to the right. Hold for 10 seconds. Release and raise your arms toward theceiling again.Then repeat the twist going the other way. Hold for 10 seconds.

  这个动作可以提高柔韧性,并强化肌肉力量。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,向右扭转身体。保持10秒钟。放松,并再次向天花板方向举起手臂。向反方向重复扭转动作。保持10秒钟。

  The Wooden Leg木腿运动

  For lower-body strength: Sit in your chair, extend one leg out straight in front of you and holdfortwo seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeatwitheach leg 15 times.

  训练下半身的力量:坐在椅子上,一条腿向前伸直,保持2秒钟。然后尽量把腿抬高,再保持2秒钟。每条腿重复15次。

  Carpal Tunnel Reliever放松手腕的练习

  Carpal tunnel syndrome shouldn't catch up to you if you repeat this simple move everyday.Stand at your desk, and, arms straight, place your palms on the desk with your fingerspointedtoward you. Lower your body slowly until you feel the stretch. Hold for 15 seconds.Repeat asneeded through the day.

  如果你每天重复这个简单的动作,那么你就不会受到手腕综合症的'困扰了。站在桌边,伸直手臂,手指向内,手掌放在桌上。缓慢下蹲,直到有拉伸的感觉。保持15秒钟。需要时即可做此练习。

  Tricep Desk Dips反身下沉练习

  This is for upper-body strength. Ladies, this will help the backs of your arms. Place your buttonthe edge of the desk, then place your palms on the edge of the desk on either side ofyou.Keeping your feet together, bend at the elbows and slide forward off of the desk and dipdown afew inches, and then push back up. Dip to where your elbows are bent at 90 degrees.Do this 20times.

  这个运动要用到上半身的力量。女士们,这个动作对锻炼手臂后侧很有益处。倚靠在桌子边缘,把手掌放在桌边,身体的两侧。双脚并拢,肘部弯曲,身体下沉几厘米,然后还原。下沉的时候,肘部要弯曲90度。做20次。

  The Magic Carpet Ride坐魔毯

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

  这个运动可以锻炼到你的躯干和手臂。交叉双腿,盘坐在椅子上,然后把手放在椅子扶手上,深呼吸,让身体离开椅子几厘米。注意要用腹部和手臂的肌肉来抬升身体。每次保持10到20秒。休息30秒。重复五次。

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