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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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。 desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 坐位牛面式 呼气，头慢慢向下转向左侧 desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 坐位鹰式 吸气抬头，手肘向上推，身体向后弯 desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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: desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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。 desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c 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。 desk, loan reviewloans; loan funds; arrive (MS) charge warehousing, bookkeeping; deduct the principal and interest of loans. lending survey post responsibility have a fixed place of business; operating normally, as well, have sufficient assurance capabilities; good credit records, reputable suppliers; is c