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友情链接：上班族健身5法,悬空椅子蹲马步_健康在线_健康频道
2015年04月
很多上班族忙完工作忙家务，往往苦于无法挤出时间参加常规锻炼。美国福克斯近推出有效又有趣的上班族健身5法，可帮助上班族在职场、家庭或旅途随时随地健身。
1．悬空椅子蹲马步。
这种简单的办公室健身是有效的强身健体运动之一。具体动作：尽量站直身体，双肩放松。脚趾上翘触及鞋面，使脚部保持平稳。背部保持直立，臀部下蹲悬空，与座椅保持2.5厘米距离，每次保持马步10秒，再反复动作。留意双膝垂直位置应在脚趾之后，靠臀部肌肉挺直上身。
2．按压桌面蹲伏健身。
训练上身肌肉和核心肌肉群力量。具体动作：利用胸腹核心肌肉群，使身体尽量保持一条直线；双手按于桌面，肘部呈90度弯曲，保持俯卧撑姿势；然后膝部弯曲下蹲10次，再做5个俯卧撑。动作反复34次。
3．商务飞行。
有效训练伏案一族的腿部和腰部肌肉。具体动作：站直身体，头部及双肩后拉，保持完美姿势；单腿站立，俯身并后抬另一条腿，腿与身体成直线，并与地面保持平行。保持飞行姿势3秒，然后身体恢复站立姿势，再多次反复动作，锻炼1分钟后，换另一侧腿。
4．V字锻炼。
一天到晚坐班，殃及身体姿势。V字锻炼可以拉伸和激活与保持良好姿势有关的肌肉群。具体动作：保持直立坐姿，呼气，尽量拉伸脊椎，使身体变高，保持几秒；之后身体略前倾，张开双臂，呈V字形，宛然在托举头顶上的小屋。
5．自身重力锻炼。
地球引力无处不在，可以用来健身。自身的重量带来的阻力，能随时随地进行肌肉锻炼。比如，俯卧撑、门框当单杠做拉伸、工作间多走动等都是很好的锻炼方式。
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