Leg exercises you can do from your office chair 续

xianghuan007 (xianghuan007) 译坛新秀
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发表于:2014-06-13 09:28 [只看楼主] [划词开启]

Single-leg balance lunge单脚平衡弓步蹲


If you have a rolling, swivel chair, this one's especially challenging. Reach out and place your hand on a desk or wall for balance if you need it. Perform 10 lunges on each leg when doing a circuit, or simply perform as many as you can per leg if you're focusing on one exercise at a time。

1. Stand about two feet in front of your office chair, your feet hip-distance apart.

2.  Lift one foot off the ground and extend your leg behind you, placing the top of your foot on top of the chair's seat.

3. Keeping your torso upright and tall, bend both knees and lower your back knee toward the floor until your front knee forms a 90-degree angle.

4.Reverse the movement and press yourself back to standing.

1如果你有一个可以旋转的转移,这可特别有挑战性。如果需要,伸出你的手,放在桌上或者墙上以维持平衡。一个回合要每只脚单独做十个弓步蹲,如果你只做这一项锻炼,那就尽可能的每只脚做到极限。

2单脚离地然后将脚向后延伸,脚尖放在椅座上。

3保持躯干笔直伸长,弯曲两个膝盖,压低后膝直到你的前膝和地呈九十度。

4反向运动,让自己重新处于站立状态。



Hip extension臀部伸展


Tighten up your tush with a hip extension exercise. It may be a little awkward to do in a cubicle setting, but if you have an office with a door, shut yourself away for a few minutes and get to work! Perform 12 extensions per leg when doing a circuit, or perform them to exhaustion when doing one exercise at a time.

1.Kneel in the seat of your chair so you're facing the chair back. Place your hands lightly on the top of the chair back for balance。

2.Extend one leg behind you, so that your knee and hip are fully extended, no longer balanced on the chair. Tip your torso forward slightly so that your body forms a straight line from your head to the heel of your extended leg.

3.From this position, keeping your upper body steady, press your extended leg as high as you can behind you.Hold for a single count, then lower your leg back to the starting point.

用臀部伸展锻炼来紧致你的屁股。可能在小房间里做这个锻炼会很不方便,但是如果你的办公室有门,关上门那么几分钟,然后开始运动吧!每只脚做十二个拉伸运动算是一回合了,如果一次只做单项拉伸锻炼那就要做到感到疲劳为止。

1一只脚放在椅座上,面对椅背。将双手轻轻放在椅背上保持平衡。

2将一只脚向后伸,这样你的膝盖和臀部都会完全伸展,不再平衡在椅子上。微微向前倾斜躯干,让身体形成从头到你伸展的那只脚的一条直线。

3从这个位置,稳住你的上半身,尽量向后延展你的那只伸长的腿。坚持一段时间,然后将腿放低回到开始的位置。

 

Leg extension腿部延伸


Pull your exercise band out of your purse and tie it around the base of your office chair so you can strengthen up your quads while sitting. Do 15 repetitions per leg when doing a circuit, or perform them to exhaustion when focusing on a single exercise.

1.Tie the exercise band around the base of your chair in a small loop.

2.Sit in the center of your chair with your feet flat on the ground, your hips and knees bent at 90-degree angles, your torso straight and tall.

3.Hook the exercise band around the bottom of one of your shoes (much easier if you're wearing heels!) and lift your heel off the floor.

4.Keeping your body otherwise still, extend your knee, pressing against the band's resistance.

5.Lower your leg back to start.

从小提包里面拿出你的运动带,将它缠在办公椅的底座上,这样你就能够在坐着的同时锻炼?每个循环一只脚重复十五次,如果单做这一项就做到极限为止。

1将运动带绕在椅子的底座上形成一个小圈。

2坐在椅子的中心,双脚平放在地上,使臀部和膝盖呈九十度的直角,伸直躯干。

3将运动带勾在你的一只鞋的鞋底(如果穿高跟鞋的话会更容易!)然后将脚抬离地面。

4保持身体不动,伸展膝盖,努力抵御运动带的阻力。

5将腿放低到原来的位置。

Seated calf raise坐抬小腿


All those office reference manuals and notebooks are your calves' best friends! Pile them on your lap as you sit in your chair, then use their resistance as you perform a simple calf raise. You can even pull this one off while answering emails or on the phone. As part of your circuit, aim for 30 calf raises; when doing a single exercise, perform them to exhaustion.

1.Sit toward the front of your office chair with your feet flat on the ground, hip-distance apart, your torso upright and tall. Stack as many books as you can on the front of your thighs.

2.Place your palms on top of the books and press down, using your own arms as additional resistance.

3.Press through the balls of your feet, lifting your heels off the ground and raising as high up onto your toes as you can.

4.Lower your heels back toward the floor.

所有的那些公司参考指南和手册都是你的小腿的最好的朋友!当你坐在椅子上时将它们堆在腿上,的运用它们的阻力来做一个简单的小腿提升。你甚至能够在回复邮件或者打电话的时候做这个锻炼。作为你锻炼回路的一部分,做30次小腿提升;如果单做这一项,那就做到疲劳为止。

1坐在办公椅的前半部分,将双脚平放在地上,与臀部同宽,伸直躯干。将你能承受的书的重量堆在大腿的前半部分。

2将你的手放在书上面并往下压,将自己的手臂作为附加阻力。

3脚后跟发力将膝盖离地提起并将脚趾踮得尽量高。

      4将膝盖向地放低。



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最后编辑于:2014-06-13 09:31
分类: 英语
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