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  • This is you, on your way

    這就是你,

  • to break a productivity record for the day

    藉由坐在辦公桌前很長時間,

  • by sitting at your desk a little too long.

    來突破當天的生產紀錄。

  • New research shows that if your typical work day

    新的研究顯示,

  • stretches over 13 hours and doesn't allow walking

    如果你每天工作超過 13 小時,

  • at least 4000 steps a day, you might become resistant

    而且一天走不到 4000 步,

  • to the benefits of gym time after work,

    這會讓你下班後健身的效果減半。

  • but that's where Donovan Green comes in.

    但這就是 Donovan Green 的用武之地。

  • He's a certified personal trainer

    他是經過認證的私人教練,

  • of celebrities like Dr. Oz,

    是許多名人的教練,

  • founder of Chair Workouts, a motivational speaker,

    像是 Oz 博士、椅子運動創辦人、激勵人心的演講者、

  • and a holder of a black belt in jiu-jitsu.

    和持有柔道黑帶的人物。

  • If you can sit, you can get fit.

    如果你可以坐下,你就可以健身。

  • Let's do it!

    我們來做吧!

  • Bottom line, there's no excuse

    最重要的是,

  • for too much sitting.

    沒有任何藉口可以坐太多。

  • (pleasant big band music)

    (愉快的音樂)

  • All you need is a resistance band

    你所需要的就是阻力帶,

  • and five minutes to get fit.

    和五分鐘的健身時間。

  • We're gonna do this every hour on the hour.

    我們每個小時都會這樣做。

  • Let me show you how.

    讓我來教你怎麼做。

  • But I can't wear my gym clothes in the office.

    但我不能在辦公室穿運動服。

  • What?

    什麼?

  • The only excuse I accept is if you're dead.

    我只接受一種藉口就是你已經死了。

  • (hands thwacking)

    (拍手一聲)

  • You ready to go?

    你準備好了嗎?

  • (peppy jazz music)

    (強勁的爵士音樂)

  • So let's get started with your seated shoulder press.

    我們開始使用你的坐式肩部按壓。

  • We're gonna get our resistance bands.

    我們會用到阻力帶。

  • You're gonna come to the edge of your chair,

    你要坐在椅子的邊緣,

  • you're gonna scoot forward,

    往前坐一點,

  • you're gonna put the band right here,

    把你的阻力帶放在這裡,

  • let your feet go over that band.

    讓你的腳踩在帶子上。

  • Make sure it's firmly in the center of that foot.

    確實將阻力帶牢固地放在腳中心。

  • You're gonna sit up, bring your arms out,

    你要坐直,將手臂往上伸,

  • and you're gonna express all the way up.

    你要把手臂伸到最高。

  • Inhale coming down, feel really proud.

    吸氣時,手臂放下來,你會覺得很自豪,

  • It's like as if you're holding up the roof.

    就像你撐起屋頂一樣。

  • You're gonna go for 60 seconds.

    你要做 60 秒。

  • You're increasing the strength in your deltoid muscles,

    你增加三角肌的力量,

  • and also, when you tone those shoulders up,

    當你調整肩膀時,

  • you accentuate the shape of your body.

    你著重於身形。

  • What if I don't have a band?

    如果我沒有阻力帶呢?

  • You don't need it.

    你不需要有。

  • Come to the front of that chair, same exact position,

    坐在椅子前面,同樣準確的位置,

  • arms are up, I'm pressing up, I'm pulling down.

    手臂往上伸後,在往下放。

  • Let's do it! (pleasant orchestral music)

    我們來做吧!(愉快的管弦樂)

  • Let's move on to the seated arm curls.

    我們來做坐式手臂彎曲。

  • You're gonna come towards the edge of that chair.

    你要坐在椅子的邊緣。

  • Arms are out, remember, do not hit your elbows

    手臂伸出,請記住,

  • on the side arm.

    不要將手肘放在側臂上。

  • I'm gonna lift my chest, stomach is tight,

    我要抬頭挺胸,肚子會很緊,

  • put a smile on your face.

    臉上要露出笑容。

  • Squeeze your abs, squeeze your arms,

    擠壓你的腹肌、擠壓你的手臂,

  • really focus on the muscle,

    專注於你的肌肉,

  • and we're gonna go for 60 seconds.

    然後我們要做 60 秒。

  • When you build your arms,

    當你強化你的手臂,

  • you get much more functional throughout the day.

    你會在這一整天獲得能量。

  • Let's move on to your seated lat pulldowns.

    讓我們來做坐式上背下拉。

  • You're gonna wrap the band around twice

    我們要繞兩圈帶子,

  • and then go to the opposite side, do the same exact thing.

    然後另外一邊也做同樣的事情。

  • You're here, extend your arms out to a 45 degree angle.

    然後伸展你的手臂到 45 度角。

  • Tighten those abs, and you're gonna pull all the way

    收緊那些腹肌,

  • towards the top of your chest, come back up to the top.

    你會一直拉到胸前,再回到頂部。

  • So the seated lat pulldowns

    所以坐式上背下拉很棒,

  • are excellent for increasing your posture.

    這可以美化你的姿勢。

  • We tend to roll forward on our phone every single day.

    我們每天都在用手機。

  • When you're working the posterior muscles,

    當你的後肌工作時,

  • it's gonna help you to pull your shoulders back,

    這個動作可以把你的肩膀來回原位。

  • sit upright, and you're gonna feel and look your best.

    坐直,你會感覺很好。

  • We're gonna move to your seated chest press.

    我們再來要做坐式胸肌訓練。

  • The first thing we have to do is wrap the band

    首先,

  • in the back of your chair.

    我們要將阻力帶繞過椅子的背後。

  • You're gonna lift your chest, you're gonna focus

    你會挺胸,

  • on your arms being just like this, 90 degrees,

    然後著重於你的手臂,就像這樣,90 度角,

  • and you're gonna press forward and come back.

    你要往前推進後再回來。

  • As I'm pressing out, I'm squeezing my chest muscles.

    當我往前伸時,我再擠壓胸部的肌肉。

  • I'm contracting everything,

    我收縮了全身,

  • I'm really tightening my abs, and if you wanna hit

    我真的收緊我的腹肌,

  • the top of your chest as well,

    如果你也想要練到胸部上方,

  • you can go to the very top and change the angle.

    你可以往上推,改變角度。

  • You can have some fun with it,

    你可以享受這個過程,

  • so I'm going forward and I'm going up.

    我往前推,也往上推。

  • Great exercise for developing that chest muscle.

    這是鍛鍊胸部肌肉很棒的運動。

  • The last exercise is your torso twist.

    最後一個運動是身軀扭曲。

  • You're not gonna need a resistance band for this at all.

    你完全不需要阻力帶。

  • You're gonna come to the edge of that chair.

    你坐在椅子的邊緣。

  • Put your hands up like as if you're about

    把你的手放在前面,像是要打架的動作,

  • to get into a fight, but you're not gonna fight.

    但實際上你沒有要打架。

  • Get your hands up nice and tight, though,

    把你的手放好且握緊,

  • and you're gonna rotate, you're gonna twist.

    然後旋轉,扭曲身體。

  • Pretend as if I'm gonna come and punch you

    假裝我要打你的肚子,

  • in the stomach and you're clinching like (groans),

    然後就像 (呻吟) 緊繃著,

  • and you're tightening those abs up.

    你正在收緊那些腹肌。

  • You're gonna go for 60 seconds,

    你要做 60 秒,

  • so the seated torso twist is so good

    坐式身軀扭曲很棒,

  • because it's increasing mobility and circulation

    當你工作做到一半疲累時,

  • while you're getting some work right in the midsection.

    它可以促進身體循環,

  • So what do I have to say to colleagues

    那我要怎麼跟同事說?

  • who might think I'm just crazy?

    他們可能覺得我瘋了。

  • When you're working out in the office,

    當你在辦公室運動,

  • you're getting healthier, you're getting more fit,

    你會變得更健康、身材更好,

  • you're improving your life.

    你會改善你的生活。

  • Tell 'em to join you.

    告訴他們和你一起運動。

  • Get your boss to come and join you.

    讓你的老闆也一起運動。

  • No excuses!

    沒有任何藉口!

  • (pleasant light jazz music)

    (愉快的輕爵士音樂)

This is you, on your way

這就是你,

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B1 中級 中文 美國腔 WSJ 阻力 手臂 椅子 腹肌 運動

如何在你的辦公桌上進行日常鍛鍊 | WSJ (How to Get Your Daily Workout at Your Desk | WSJ)

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    Jessieeee 發佈於 2021 年 01 月 14 日
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