Name: 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)
Uploaded: 2021-01-14T08:18:50.000Z
Duration: 3 min 55 s

to break a productivity record for the day

程度副詞

by sitting at your desk a little too long.

New research shows that if your typical work day

stretches over 13 hours and doesn't allow walking

at least 4000 steps a day, you might become resistant

這會讓你下班後健身的效果減半。

但這就是 Donovan Green 的用武之地。

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.

如果你可以坐下，你就可以健身。

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

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

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。

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

我們開始使用你的坐式肩部按壓。

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

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,

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.

You're increasing the strength in your deltoid muscles,

and also, when you tone those shoulders up,

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.

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

Arms are out, remember, do not hit your elbows

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

擠壓你的腹肌、擠壓你的手臂，

you get much more functional throughout the day.

Let's move on to your seated lat pulldowns.

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.

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

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。

are excellent for increasing your posture.

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

When you're working the posterior muscles,

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.

We're gonna move to your seated chest press.

The first thing we have to do is wrap the band

我們要將阻力帶繞過椅子的背後。

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

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.

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 really tightening my abs, and if you wanna hit

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

Great exercise for developing that chest muscle.

這是鍛鍊胸部肌肉很棒的運動。

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

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

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.

Get your hands up nice and tight, though,

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

Pretend as if I'm gonna come and punch you

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

because it's increasing mobility and circulation

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

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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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