简单瘦身瑜伽 解决久坐办公室发胖问题

简单瘦身瑜伽 解决久坐办公室发胖问题 身体姿势不良，负面效应多多。一天有8个小时坐在办公桌前面的人，肩颈腰背疼痛是常见现象，严重的还会产生脊椎错位。幸好，瑜伽是紧绷身体的解毒剂，下面这12个动作有助于复原久坐不动带来的身心劳损。 1.下犬式 劳累一天回到家，如果你只能做一个瑜伽动作，非下犬式莫属。它延伸全身，锻炼了身体许多部分的肌肉，使一部分血液流向大脑。 做法:身体呈倒“V”形。两手往前延 伸放在地板上，臀部高高撅起，两腿距离 与臀部同宽。两手擦着地面往前移动，同 时控制自己的呼吸。延伸姿势保持30到60 秒钟。 适合谁:肩颈酸痛，双脚麻木沉重，手指和手腕不停打字的办公族。 2.山式 山式瑜伽帮你打开胸和背部，充分放松肌肉。 做法:采取舒适的站立姿势， 两脚与臀部同宽，将双手举过头顶， 掌心超前，大拇指朝后好像把身体 轻轻往后面钩。 适合谁:常坐电脑前背部酸疼的办 公族 are no special instructions below, in this report, the "I" mean green town in yingde city middle school, "we" means young qingtang town middle school in the Township of yingde city middle school teachers ' professional development study group. ) The actual condition and the specific situation of young teachers ' professional development for young teachers ' College ... (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 34 70.83% beside the effective fill in passengers 48 from survey of data view, I school young teachers in the, female teachers 34 people, male teachers 14 people, high out 20 people; from by accounted for proportion view, female teachers accounted for than 70.83%, male teachers 29. 17%, ratio of female teachers account for 41.66 percent. Young teacher in our school can be seen in the serious imbalance in the sex ratio, obviously there with the current outlooks a greater relationship. This requires the attention of our Administrative Department of education high allocations in education issues. 2nd questions how old you are (a) [form] (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 3.鱼式 鱼式是极好的舒缓姿势，释放颈部，喉咙，头部里累积的压力，有助扩展胸部肌肉，敞开双肺。 做法:仰卧在地上，脚尖下钩， 两腿绷紧往前伸。两手收拢放在臀部 下，用手肘支起身体，拱起背部。把 头放在地面上，让手肘承受着身体的 重量。深呼吸，保持15到30秒钟。 适合谁:疲劳焦虑的办公族 4.站立前屈式 站立前屈式是消解抑郁的舒缓姿势。因为手臂的加入，前屈时还深度舒展了肩膀。 做法:站立，两脚与臀部同宽， 上半身慢慢往前倾。为减少背部的 压力，膝盖可稍稍弯曲。触摸地面 或用手抓住你的脚踝。从上到下伸 展你的身体，当你抓住你的脚踝的 时候，稍微用力拉长你的身体。 适合谁:在办公室坐了一整天的人。这个姿势会平衡你白天活动的缺失，将血液带回大脑，同时伸展双腿。 猫&牛式 5.猫&牛式 猫&牛式有助缓解头痛，并打开背部，拉伸脊柱。 做法:跪在地上，双手着地，手脚与肩同宽，眼睛看地。吸气时腹部收紧， 像打哈欠一样，肋骨保持紧张，像猫一样。呼 气时，拱起背部，抬起胸部，好像牛一样。重 复三到五次，注意呼吸。 are no special instructions below, in this report, the "I" mean green town in yingde city middle school, "we" means young qingtang town middle school in the Township of yingde city middle school teachers ' professional development study group. ) The actual condition and the specific situation of young teachers ' professional development for young teachers ' College ... (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 34 70.83% beside the effective fill in passengers 48 from survey of data view, I school young teachers in the, female teachers 34 people, male teachers 14 people, high out 20 people; from by accounted for proportion view, female teachers accounted for than 70.83%, male teachers 29. 17%, ratio of female teachers account for 41.66 percent. Young teacher in our school can be seen in the serious imbalance in the sex ratio, obviously there with the current outlooks a greater relationship. This requires the attention of our Administrative Department of education high allocations in education issues. 2nd questions how old you are (a) [form] (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 适合谁:办公时身体总是往前倾的人。这个姿势反其道而行，帮助脊椎恢复到中间位置。 6.卧蝴蝶式 坐骨神经从后腰延伸到两条腿上，久坐使这个部位被压迫，从而产生疼痛。卧蝴蝶式有助打开胯部，缓解因久坐造成的坐骨神经不适。 做法:坐在地上，脚底并拢，脚 跟靠近大腿根部，两手抓住双脚脚 趾。下压左右膝盖，让它们分别接触 地面，像蝴蝶拍打翅膀一样。然后静 坐，将身体重量放在臀部和大腿，感 受坐骨神经疼痛感慢慢消失。 适合谁:因久坐而“屁股痛”的人。 7.颈部伸展 颈部伸展随时随地都能做。 做法:盘腿而坐，头朝右转，左 臂往身体左侧延伸碰到地面，直到你 感觉到颈部左侧得到充分拉伸为止。 深呼吸几次。然后头朝左转，反方向 重复这个练习。练习山式瑜伽时也可 以伸展颈部。方法是头朝一侧转，同 一侧的手肘曲起来拉伸头部。 适合谁:因低头盯着键盘、手机所造成颈部的不适的人 8.眼睛蛇式 Bhujangasana 眼睛蛇式伸张脊柱，矫正久坐带来的弯腰驼背姿势。 做法:趴在地上，双手稍微往前 放，用手肘的力量撑起上半身。通过 颈部和下巴的动作将头部稍微向背 部仰一点。把小腹向后挪，感觉就像 有人往后拉你的手臂一样。慢慢的将are no special instructions below, in this report, the "I" mean green town in yingde city middle school, "we" means young qingtang town middle school in the Township of yingde city middle school teachers ' professional development study group. ) The actual condition and the specific situation of young teachers ' professional development for young teachers ' College ... (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 34 70.83% beside the effective fill in passengers 48 from survey of data view, I school young teachers in the, female teachers 34 people, male teachers 14 people, high out 20 people; from by accounted for proportion view, female teachers accounted for than 70.83%, male teachers 29. 17%, ratio of female teachers account for 41.66 percent. Young teacher in our school can be seen in the serious imbalance in the sex ratio, obviously there with the current outlooks a greater relationship. This requires the attention of our Administrative Department of education high allocations in education issues. 2nd questions how old you are (a) [form] (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 身体的重量从腹部转移到后背部。头向上仰，面部放松。 适合谁:整天都弯腰驼背的办公族 9.鸽子式 鸽子式提高臀腿的柔韧度，同时打开胸肩。 做法:盘腿而坐，右膝盖往前， 左腿往后拉伸，试着90度弯曲前 腿，昂首挺胸坐着。呼气时上半身 往前倾，胸部枕在大腿上，双手前 伸。 适合谁:臀部紧绷的办公族 10.婴儿式 婴儿式让你飞速的脑子慢下来，舒缓精神，是许多瑜伽课程的基础休息姿势。 做法:跪坐，臀坐脚跟上，脚尖 碰触，膝盖稍稍分开。将胸部往大腿 上带，直到前额碰触地板。双手可以 往前延伸，也可以往两侧伸展。深呼 吸，想保持这个姿势多久都行。 适合谁:精神紧张的人 11.快乐婴儿式 这个姿势打开臀部和腹股沟，平静身体也平静心灵。 做法:平躺在地上，把膝盖往 胸部带，两手从里抓住两只脚掌， 把脚往下压，让膝盖尽量靠近胸部。 如果觉得太吃力，就改用手抓住大 腿，把大腿往下压。一边深呼吸， 一边往两侧摇晃，然后静止，保持are no special instructions below, in this report, the "I" mean green town in yingde city middle school, "we" means young qingtang town middle school in the Township of yingde city middle school teachers ' professional development study group. ) The actual condition and the specific situation of young teachers ' professional development for young teachers ' College ... (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 34 70.83% beside the effective fill in passengers 48 from survey of data view, I school young teachers in the, female teachers 34 people, male teachers 14 people, high out 20 people; from by accounted for proportion view, female teachers accounted for than 70.83%, male teachers 29. 17%, ratio of female teachers account for 41.66 percent. Young teacher in our school can be seen in the serious imbalance in the sex ratio, obviously there with the current outlooks a greater relationship. This requires the attention of our Administrative Department of education high allocations in education issues. 2nd questions how old you are (a) [form] (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 30秒时间。 适合谁:快乐婴儿式简单易做，即使是初学者也能做。 12.生命能量呼吸法 这种呼吸方式使人镇静，从新找 回生命的能量。 做法:盘对坐在地板上(椅子 上)，闭上双眼。伸出舌头，让它朝 里卷曲。(如果你的舌头天生卷曲不 了，就尝试用嘴做“O”形)。通过嘴 巴吸气，让空气经过舌头，感受到凉 爽的气息。然后，通过鼻子呼气。坚 持三分钟这种慢长而有节奏的呼吸 法，你的能量会焕然一新。 适合谁:紧张了一天的办公族。 are no special instructions below, in this report, the "I" mean green town in yingde city middle school, "we" means young qingtang town middle school in the Township of yingde city middle school teachers ' professional development study group. ) The actual condition and the specific situation of young teachers ' professional development for young teachers ' College ... (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female 34 70.83% beside the effective fill in passengers 48 from survey of data view, I school young teachers in the, female teachers 34 people, male teachers 14 people, high out 20 people; from by accounted for proportion view, female teachers accounted for than 70.83%, male teachers 29. 17%, ratio of female teachers account for 41.66 percent. Young teacher in our school can be seen in the serious imbalance in the sex ratio, obviously there with the current outlooks a greater relationship. This requires the attention of our Administrative Department of education high allocations in education issues. 2nd questions how old you are (a) [form] (A) (Young teachers of) basic information data analysis 1th problem you of gender () [single topics] option small meter proportion a,. male 14 29.17% b. female