八招結實操 8-step exercise routine

forward lunge學網路廣播後,用電腦時間破表,整天脖子緊、肩膀硬、整個人不舒服。您上班忙碌、常時間坐在電腦前嗎?是不是也這樣呢?
Since starting to learn podcasting, my time spent in front of the computer is more than I can handle. The result is that my neck and shoulders are tight and stiff. What about you? Being so busy at work and spending time on your computer, do you have the same problems as I do?

我不常運動,改良了網路上看到的伸展操,生出了八招結實操,在此跟您分享。
I do not exercise much myself. After modifying some stretch exercises I saw online, here comes the 8-step exercise routine.

每天只要10分鐘,甚至有時間就做,精神爽、氣色好、身體健康又健美都是你的。別再找藉口了,快來做啦!
Ten minutes a day. Better yet, do it whenever you get time. You’re more likely to be more energetic, sport a healthy complexion, and with tuned muscles. No more excuses please. Let’s do it now.

八招結實操
8-step exercise routine

跳繩奇想曲:雙腳原地彈跳,雙手迴旋轉動,如有繩在手,可轉動身體方向,增加趣味。這個不用繩的跳繩運動,可避開踩到繩子的沮喪,跳多高隨能力,沒有挫折感,而且隨時可做。
Jump Rope Fantasy:  Do two-feet hop first and imagine a rope in hand. To add more fun you can turn your body any direction you wish. This jump rope exercise without a jump rope is beneficial in many ways: to avoid the downcast from stepping on the rope; to jump as high or as low as you wish with no setbacks; best yet, you can do the jumping any time you want.

高抬腿彈跳:左右腳交互彈跳,大腿與地面平行。若挑戰度太高,只做高抬腿效果也很好,記得手臂也要抬,活動肩膀肌肉。結束時減速,慢慢停下來,緩緩調整呼吸。
High Knees: Do high knees jump in place. If it’s too advance at the moment, simply raise your knees high with in turn. Remember to raise your arms to exercise the muscles on your shoulders too. Slow down when half way through and adjust your breathing.

弓步向前:挺胸、縮腹、肩膀向後、雙腳與臀同寬。手放臀部或腰部兩側,右腳向前跨大步,大腿與地面平行,膝蓋不超過腳尖,後腿膝蓋向下壓;前腳用力,把身體推回原位,換腳重覆。若你感覺大腿肌肉有伸展到,那就是做對啦!
Forward Lunge: Shoulders back, chest up, core tight. Feet are hip-width apart. Hands on hips or around your waist. Take a big step forward with your right leg. Make sure your thigh parallel to the ground and knee above toes. Down and drop your other knee. Push off and back to center. Alternate legs and repeat the exercise. If you feel muscles in the thighs tightened, you’re on the right track. Congratulations to you!

馬步側彎:雙手輕放腦後,雙腳尖和膝蓋向外,跨馬步,儘量蹲下來;手臂、背部、臀部保持在同一平面上,收緊腹部,向右輕輕側彎,回正,換邊側彎。重覆側彎動作,保持馬步,剛開始可能會累,起來一次應無傷大雅。
Plie Side Crunch: Place your hands on back of your head. Toes and knees face outward and do the plie side crunch, as low as you can. Keep your arms, back, and hips on the same level. Tighten you core and bent your waist sideway to the right. Return to center and bent to the other side. Keep the crunch position if you can. If you can’t hold it, stand up  a bit when returning to center and crunch down again when bending to the other side.

伏地觸肩:伏地挺身動作,腹部收緊,腳尖分開以保持較好的平衡。抬左手觸右肩,若擔心身體傾斜,可將擴大兩腳尖距離;回正,換手持續進行。
Push Up Position Shoulder Taps: From a push up position keep your torso tight and posture tall. Lift your left arm and tap the right shoulder. To stop your torso from tilting, keep your feet wider apart. Resume your push up position and repeat on the other arm.

超人展臂:胸腹著地,臀部收緊,雙腳微分微抬,腳尖向外;肩部不著地,雙臂前展抬起、後收,持續進行。
Superman: On your stomach and suck in your butt checks. Legs slightly apart and toes pointing outward. Chest up, arms and legs outstretch.

前臂撐體:前臂平行貼地,雙膝著地;雙腿伸直撐起,屁股不要翹太高,保持不動,對啦,一個撐體做到底!
Forearm Plank Hold: In a kneeling position, put your forearms parallel on ground, or the hands locked. Push up to your toes, keep your torso low and hold the pose. Yes, you only need to do one and stay in position for 1 minute!

嬰兒式:雙腿跪坐,身體前傾,雙臂前伸,放鬆雙肩及背部肌肉,好好休息,犒賞自己的努力。
Child’s pose: Body facing the floor, the knees and hips are bent with the shins on the floor. Rest your arms and forehead on the ground. Stretch your lower back and relax your entire body. You earn the rest so enjoy it.

基本上,八招結實操每招一分鐘,可用手機的計時器,要不數到100也可以。只要衣服不太緊,也不用特別換運動服;若地板不髒,地墊大可省略;任何時間都可進行。
Basically, each step takes you one minute. You can either use the stopwatch function from your cellphone or simply count to 100 for each step. As long as you’re not in something too tight or binding, there is no need to change outfit. If the floor or carpet is reasonably clean, I don’t see the need for a mat. So you can do this exercise whenever you have 8 minutes to spare.

只要持之以恆,健美身材、愉悅心情,每天都是你的,祝您健身愉快!
Be persistent. Stay in shape and a pleasant mood every day!!! Have fun and be healthy!

Dao Cafe
 

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