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Old 10-03-2011, 02:44 PM   #1
fhhuo6059
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Default 看过来 办公室也可练出好身材

久坐办公室的你,再没时间重温学生时代玩双杠、做引体向上的乐趣了,久而久之就连肌肉也松懈下来。这里我们 教你一套简单而有效的方法,它能锻炼各个部位的肌肉群,男士、女士都适用,休息时间在办公室、在家里均可以 练习,长期坚持你一定可以看到效果,光波炉厂家

1.腰、腹肌肉锻炼

两臂与肩同宽,ad健腹机,小臂平放椅子上,保持头至膝盖成一条直线。两脚放松,慢速呼吸。保持1分钟以上。

注:比较适用上肢力量较小的人,女性更适合。同时还可以锻炼上肢、臀部肌肉。

更多的瘦腰运动:边吐气边侧伸腰,全身变得有弹性。

2.上臂、臀部肌肉

锻炼身体背对椅子,双手手心相对握住椅子边缘,小臂与上臂成90度,上臂与身体成90度,两腿伸直,两脚放 松,臀部不能着地。然后双臂用力向上撑起,注意手臂不要完全伸直,身体成一条直线。重复15次 。

注:向上撑起时呼气,下降时吸气。

瘦臂大动作:对整个胳膊更有效的运动法。

3.侧腹、上肢肌肉

锻炼身体侧对椅子,单手支撑,手掌方向与视线方向一致。身体成一条直线,与地面大约成45度角。保持1分钟 。然后换另一侧。

注:也可增加难度,将另一只手臂举起,使两只手臂在一直线。如果力量小的,可以减小难度,把椅子换成办公桌 。

4.腹部肌肉锻炼

坐在椅子中前端,双手扶在椅子两侧,让身体尽量成一条直线,水宜生,双脚离地。然后将腿收拢,上身与腿尽量靠拢,收紧腹部。重复15次。

要点:

做动作时呼气,恢复到准备动作时吸气。呼吸要稳。

做动作要保持平稳,不要过猛。

要根据自己的身体状况量力而行,不可过量。

很多办公室OL都会抱怨没有时间进行减肥运动,光波炉价格,其实,减肥不一定需要大量的时间,只要你懂得坚持,懂得利用身边的每件小物件,瘦身就不是难 事!
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