办公室瑜伽 同学们坐着就瘦身

办公室瑜伽 同学们坐着就瘦身 办公室瑜伽 OL们坐着就瘦身 导语:小粗腿～大屁股是办公室女性的普遍特征～如何远离这种身材呢,来看看办公室瑜伽16招式～让你身心都健康。 第1个动作 动作要领: 十指交叉，放在脑后枕骨的位置 吸气，右手侧平举，掌心向外，左手扶住头的右侧;呼气，头轻轻向右侧弯。 保持3-5个深呼吸，吸气恢复正中位，另外一侧肢体重复相同的动作。 功效: 活动颈椎，伸展放松颈侧的肌肉，例如胸锁乳突肌等，促进脑部的血液供应，在办公室中保持清醒的头脑。 第2个动作 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 十指交叉，放在脑后枕骨的位置 呼气，弯腰弓背，收下巴低头 十指交叉，放在脑后枕骨的位置，吸气抬头挺胸，手肘外展，伸展背部。 article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 呼气，弯腰弓背，收下巴低头，眼睛看腹部。配合呼吸，图1、图2动作重复3-5次。 功效: 拉伸放松颈椎，胸椎及肩背，改善呼吸机能，可以预防及治疗呼吸道疾病。 第3个动作 呼气，双臂向前平伸，掌心向外 呼气，双臂向前平伸，掌心向外，尽力打开背部的肩胛骨。 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 吸气, 十指交叉, 双臂向上伸展，掌心向上 吸气，十指交叉，双臂向上伸展，掌心向上。保持3-5个深呼吸，呼气放松，恢复正中 位。 功效:拉伸手腕部，预防电脑手。伸展整个背部，改善长期伏案造成的驼背现象。同时 刺激胸腺，提高免疫力，预防办公室流感。 第4个动作 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 坐位牛面式 呼气，头慢慢向下转向左侧 article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 吸气，头慢慢向上转向右侧 双手右手在肩上，左手在肩下，于背后肩胛骨的中间位置勾住。 呼气，头慢慢向下转向左侧。 吸气，头慢慢向上转向右侧，下巴尽量向远伸展。配合呼吸，图2、图3动作重复3-5次，吸气恢复正中位，另外一侧肢体重复相同的动作。 功效: 伸展肩背及手臂肌肉，减轻肩背部疼痛。同时伸展放松颈部。 第5个动作 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 坐位鹰式 吸气抬头，手肘向上推，身体向后弯 article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 呼气低头，拱背 手臂于胸前交叉缠绕，掌心相对，沉肩，手肘向外平推。 吸气抬头，手肘向上推，身体向后弯。 呼气低头，拱背，收手肘压向胸口，尽力弯起背部。配合呼吸，图2、图3动作重复3-5次，吸气恢复正中位，另外一侧肢体重复相同的动作。 功效: 伸展肩背及手臂肌肉，减轻肩背部疼痛。 第6个动作 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 坐位鸽王式 左脚踝平搭在右膝上，吸气，拉伸背部，呼气，身体由胯部开始尽力前屈。保持3-5个深呼吸，吸气恢复正中位，另外一侧肢体重复相同的动作。 功效: 放松臀部肌肉，尤其针对久坐的人，减轻腰部酸痛，有效预防及治疗坐骨神经痛。 第7个动作 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 吸气左侧手臂向上伸展，身体向右侧弯 吸气左侧手臂向上伸展，身体向右侧弯。保持3-5个深呼吸，吸气恢复正中位，另外一侧肢体重复相同的动作。 功效: 拉伸背部及腰侧肌肉，放松肩背，同时可以刺激腹部脏器的功能及加强肺功能。 第8个动作 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 体前驱腿 双腿伸直，拉伸腰部，身体由胯部开始向前弯曲，双手抱小腿，尽力拉伸。保持3-5个深呼吸，吸气恢复正中位。 功效: 拉伸整个脊柱及大腿后侧肌肉，刺激腹部脏器的功能。平衡身心，减轻压力，预防及治疗焦虑、失眠及抑郁症，减轻疲劳，恢复精力。 第9个动作 动作要领: article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 吸气向上拉整个上半身 在大腿上放松整个的身体，头和手臂自然下垂 吸气向上拉整个上半身，呼气，在胯的位置向前弯，用腹部去贴大腿。 article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect 在大腿上放松整个的身体，头和手臂自然下垂。保持30秒钟左右，吸气慢慢恢复正中 位，注意不要太快起身，防止引起头晕现象。 功效: 放松颈、肩、背及腰部，促进脑部的血液循环，给头脑充电。 article, protect buildings, all construction order of virtue. 2 check the weekly on the construction site of the project of the system civilization construction of a comprehensive examination, conducted once a month check up, check the content for the implementation of the civilized construction in construction site, check the company "civilization ... Section III of rainy season, high temperatures and seasonal construction technology measures of construction project in rainy season have a lot of work during construction, construction of temporary power, welder and equipment for moisture-proof shower as the main control objectives, to develop effective measures to ensure the normal construction. (1) the project from a technical, quality, safety, materials, machinery and equipment, civilized construction and so on provide powerful guarantee for the smooth progress of the construction of the rainy season. (2) before the rainy season for parts involved in projects to develop effective management measures, ensure quality during the rainy season. (3) before entering the rainy season, project quality and safety of construction workers and special technology gives the low-down, the employees concerned, and disclosure to the construction team. (4) good weather records and actively collect