上班族摆脱亚健康的办公室微运动.doc

办公室微运动摆脱亚健康1、坐在椅子上锻炼腿部将椅子调高，使大腿与地面平行，可以降低对肌肉、肌腱和骨骼的压力，预防肌肉骨骼疾病；选择靠背椅，在腰部放一个卷起的毛巾或靠枕；手、手腕和前臂在一条直线上，使小臂放在办公桌上时肘部成直角；头部和身体保持直线，稍微前倾；肘部应靠近身体，弯曲90-120度为宜；双肩放松，上臂自然下垂；双脚平放在地板上；椅子最好加个垫子。2、延展你的身体双手背在后面，两手抓紧，头向后仰，同时双手努力向后，做出小飞燕的动作。这个动作不但有健身的效果，还能运动你的双肩，解除困乏！3、利用自己的自力来锻炼地球引力无处不在，可以用来健身。自身的重量带来的阻力，能随时随地进行肌肉锻炼。比如，俯卧撑、门框当单杠做拉伸、工作间多走动等都是很好的锻炼方式。4、促进脑部血液循环头部和肩部运动，不仅有助于消除疲劳，促进头部血液循环，保持健美姿态，而且还是防止颈椎病的有效手段。头侧屈、头俯仰、头绕环、肩耸动这样连续5次为一组，一天最好每一个半小时一次。5、经常走动美国梅奥诊所研究发现，身体对同一坐姿的可承受时限为20分钟，之后就会产生不适感。建议每隔15分钟，站立、拉伸或走动一下，至少30秒应改变一次坐姿。6、减少重复动作重复动作必然导致疲劳和压力。电话等常用物件应保持在手臂范围内；可以左右手换着使用电脑鼠标。7、与电脑屏幕保持健康距离电脑屏幕应该位于正前方至少50厘米，屏幕高度应该略微低于双眼高度。屏幕不应正对窗口，以免反光。8、经常远眺和眨眼为了防止眼睛干涩和疲劳，眼睛焦距应经常变换，眺望远处或经常眨眼，都有助于保持眼睛湿润。白领健身：“出差族”4招健身法当你因公出差或者外出旅游时，可能就会打乱你的常规健身训练。尽量不要让这种情况发生，利用身边的器械就可以进行锻炼，把损失降低到最低程度。20分钟就可以充分调动全身的肌肉。需要的只是一把椅子、一块垫子，还有你自己的身体。按照1、2、3、4行锻炼，每组之间休息一分钟。做完这一轮次后，再重复一遍就可以了。1 深蹲，做1520次；2 在椅子上做俯卧撑，做尽可能多的次数；3 上跳到地上的垫子上，做1520次；4 做前平举动作，做1215次。结语：白领一族还是应该抽出时间，锻炼身体，这样身体健康才有保证！The officemicro motionsub-health1,sitting in a chairto exercise the legThe chairheight adjustable,so that the thighparallel with the ground,it can reduce themuscle,tendonand bonestress,preventionof musculoskeletal disorders;selectionof chair,place arolled towelorpillowsat the waist;the hand,wrist and forearmin a straight line,so that the smallarmson the deskwhenthe elbowat right angles;the head and bodystraight,slightly forward;elbows should beclose to the body,bending 90-120degrees is appropriate;the shoulders relaxed,armsdrooping naturally;feet flat on the floor;the bestchairwith a cushion. 2,stretchyour bodyHands behind his back,his handsgripping,head back,both handsto backward,make thesmallswallowaction.This actionnot only hasthe effect of fitness,exerciseyourshoulderscanrelievetired!3,use their ownselfto exerciseGravityis everywhere,can be used for fitness.The weight ofthe resistance,can makemuscle exerciseswhenever and wherever possible.For example,push ups,door framewhen thehorizontal bartensile,workmorewalkingisgood exercise.4,promote the bloodcirculation of the brainThe head andshoulder movement,not only helps to eliminate fatigue,promoteblood circulation of the head,keeping fit andattitude,but alsoan effective means of preventing cervical disease.Head,head,head andlateral flexionpitchcircle,shouldershrugthus continuous5 times for agroup,eachdaythe bestone and a half hourat a time.5,The United States of Americathe Mayo Clinicstudy found,the bodyofthe same positioncan withstandtime limit of 20 minutes,and then willproduce discomfort.Recommended every 15minutes,stand up,stretch orwalk around,for at least 30 secondsshould changeaposture.6,reduce repetitive movementsRepeatwillcause fatigue andpressure.Telephone and othercommonly used itemsshould bekept at armrange;right handtouse the computer mouse.7,andthe computer screen to keephealth distanceThe computer screen should belocated in thefrontof at least 50 cm,heightshould beslightly lower thanthe height ofthe screeneyes.The screenshould notfacing thewindow,in order to avoidreflection.8,often overlookingand blinkIn order to preventdry eyesandeyefatigue,focusshould beconstantly changing,overlooking the distantor frequentthe blink of an eye,ithelps to keepthe eyes moist. White-collar fitness:travel4 strokesfitnessmethodWhen you areon a business triportravel,might disruptyourroutinetraining.Try not tolet that happen,use sidedevicecanexercise,reduce the loss tothe lowest degree.20 minutes canfully mobilize the enthusiasm ofthe muscles of the body.Just needa chair,a mat,and your ownbody.According to the 1,2,3,4forexercise,one minuterestbetween each set.Afterthisround,repeatit.1squat,do 1520;2on the chairto do push ups,dotimesas much as possible;3jumpto the groundmat,do 1520;4 to do thefrontaction,do 1215.Conclusion:white-collar workersshouldtake time,exercise the b