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)