上班族锻炼方法

上班族锻炼身体的方法

Methods for commuter physical exercise

随着信息时代的来临和科学技术高速发展，体力劳动越来越远离人们。特别是互联网的迅速发展，使得越来越多的人坐在电脑前工作，因为一台电脑就可连接整个世界。但是随着世界经济不景气，人们面临失业的风险也越来越大，工作的压力也就随之增强。特别是办公室工作人员，也就是我们常说的上班族，每天过着朝九晚五，甚至朝九晚六的生活。如果生活在象北京这样的大都市，每在花在上下班路上的时间到少得两三个小时，再加上周末加班，使得没有时间去进行真正意义上的体育运动。现在是出门有车，上下楼有电梯，一切都舒适、省劲，但相伴而来的却是人越来越虚，越来越胖，不少人还出现了高血压、高血脂、高血糖、脂肪肝等“富贵病”，也就是目前人们常说的亚健康状态。还有的会出现失眠、疲乏、劲椎病、腰椎间盘突出、背痛等症状。此时，健身运动锻炼显得非常重要。运动可以使你精力充沛，从容不迫地应付日常生活和工作。运动使你处事乐观，态度积极，乐于承担任务而不挑剔；运动促进睡眠，利于休息；运动使你应变能力强，能适应各种环境的各种变化；运动提高你的免疫力，对疾病具有一定的抵抗力；运动使你使你四肢灵活，无疼痛，使肌肉、皮肤富有弹性，走路轻松。

With the developing of science and information technology, physical force work is almost far from people. Especially rapid expand of the INTER NET, make more and more people work in front of computers, which can connect the whole world. But nowadays, the economics of the world is depressing, the risk of unemployment is higher and higher, so the work pressure is. The people working in office, as we usually called office worker, live day to day life . Most people who live in the big cities, like Beijing, shanghai etc, spend lot of time on the way from home to office, sometimes they work overtime at weekend, so that they do not have time to carry through the really sports. Now we go out by bus or car, go upstairs with elevators, everything is comfortable and easy. So that most people become weak and fat, and someone have high blood pressure, high fattiness and high blood sugar, fattiness liver and so on , these are called riches illness . Now we call this situation as subhealthy. Someone suffer from insomnia, neck vertebral disease, lumbar intervertebral prolapse and back pain. Here, the people realize the importance of body exercise. Sports and exercises have many advantages, such as it make you abundant energy , let you deal daily job by easy stages. Sports make you optimism and positive attitude ; sports are good for sleeping and rest; it can make you enhance you to meet an emergency and adapt all kinds of environment. It also can increase the ability of immunity and the resistance of diseases. Sports make you keep agility of four limbs and no pain, and you can have strong muscle and walk easily .

下面就介绍几种适合上班族的常用锻炼方法，供大家根据自身的情况和喜好来选择。Below we introduce several methods of exercise for everyone who like body building selecting as per respective conditions and favor.

一、上下班途中的锻炼exercises on the way

1、地铁或公车上的锻炼：地铁和公车是绝大多数人上下班的交通工具，特别是在北京这样的大城市，对大多数上班族来说，上班不做车是不可能的。平均用在上下班路上的时间一般都在两个小时左右，有的超过三个小时。在公车或地铁上人较少时，整只脚都可以放在地上，

可以抓住吊环拉手做踮起脚尖和放下的动作，首先要握紧拉手防止摔倒，双脚靠拢，头颈尽量伸直上引，仿佛有只手抓住你的头发往上提，脚跟离地和放下的速度都要尽量的慢，双腿向内夹紧，小腹微收。据说这能令小腿肚提升，减少大腿内侧和小腹的赘肉。还可以利用上方的握杆，做些拉伸肩部和肋部的运动，有助于防治腰背痛。

1. On subway or bus: subway and bus are the main traffic tools for most of people, it can not be imaginable without bus or subway ,especially for the office workers living in the big city like Beijing . On average , they spend two or three hours on the way per day, some people need even more time. During the period less people in the bus or subway , put two feet on the floor and two hands catch the swinging rings and make the action of standing on tiptoe. You must be careful to avoid fell down. Two feet should be together and head stretch as high as you can as if a hand lift you with your hair. The speed of heel up and down is as slow as you can, two legs clamp tightly and lower abdomen little draw back. Reputedly it can raise the calf and reduce the fat between the inside of thigh and lower abdomen. we also can use the handle bar as horizontal bar to make the action of stretching the shoulders and ribs, this action helps to prevent from pain of waist and back.

2、走路，作为一种简单易行的的运动方式，是世界卫生组织公认的最佳运动和减肥方式。上班族没有充裕的锻炼时间，于是出现了一批“走班族”步行上下班。上下班正遇交通高峰时间，步行不但可免去挤公车之苦，而且能够增强心肺功能，因此深受上班族的青睐。在我们周围，越来越多的人开始选择走路上下班。我本人就是受益者之一，现在每天都提前下车快走一个小时到达公司。

Walking , as the simple sport manner, is the best exercise for body building and weight reducing acknowledged by world health organization. Office workers have no enough time for exercise, so walking commuters appeared . the commuters can stagger rush hours and avoid the crowded bus , and it can enhance the function of heart and lung, so more and more commuters like walking to company . I am one of commuters who like walking very much, now I get off ahead and walk to company in an hour every day.

医学专家说，长期坚持走路，对提高心肺功能、预防心脑血管疾病有很好的作用。健康专家也建议，成年人每天要坚持走一万步。按一秒钟走两步计算，就意味着一天要走近一个半小时的路程。因此，上班走一个小时以内路程的，都应尽量选择走路上下班方式。同时，走路上下班能避免马路上车多易堵的问题，能准时上下班。而且在走路过程中，还可以结合做些“小动作”，如：握手掌、抖手腕、甩手臂以及晃脖子、扩胸、提臀等。

早餐后步行上班，可以加快肠胃的消化和吸收，帮助代谢系统维持正常工作，从而能够保持良好的体形。下班后步行，正好可以调整劳累了一天的身体。步行时保持抬头挺胸，双臂摆动，可以缓解肩颈酸痛。此外还能排遣压力，这对上班族来说也是很重要的。

The expert of physic said, walking has good function for heart and lung and can prevent Cardiovascular and cerebrovascular diseases if you persist in walking for a long time. The health expert also advised that a adult need to walk ten thousand steps every day. According to two steps in one second, that means we need walk one and half hour every day. Therefore, if the distance in one hour walking , we should select walking way to work place. In the meantime, we can avoid traffic jam and can arrive at office on time. Walking to office after breakfast can help to digest and absorb and keep nice body shape. Walking after off duty can relax the tired body. We should remain chin up and chest out and swing the arms in order to relief the pain of shoulder and neck. In addition , it is very important for office workers that walking can release the work pressure.

如果家离工作单位较远，不能全程步行，不妨选择提前下车，尽可能多地步行走完剩余路程。步行可能会多花一些时间，但想到血压血糖降下去了，腰围瘦下去了，你就会欣然选择了。If your company is far from your home, you can not walk the whole distance, you can get off ahead and walk the rest. It takes time for walking ,but if the blood pressure and sugar are getting normal, the waistline descending , you can accept walking agreeably .

二、座位上的运动exercise on the seat

根据中国古代健身方法，现推荐几种锻炼方法。这几种方法简单方便，没有场地限制，这对于一些实在没有时间锻炼的上班族，可以利用工作空余时间，在办公室里就可以锻炼身体，在上班的空余时间可以试试，以便更好地投入工作。有的在座位上边工作边锻炼，工作健身两不误。

According to the Chinese ancient methods of body building, we recommend several ways of exercise. They are simple and convenient, no limitation of field. Some of them can be done on the seat during typing or reading, both work and body building can be care.

1、肩部运动：双手握拳置于腰眼处，展肩扩胸向后绕肩六次；然后再向前绕肩六次；双手置于肩上，以肩为轴，右臂前摆，左臂后摆，交叉绕肩。此法或调理脏腑，畅通心肺，益肾助阳的功效。强壮腰肾，防治肩部和劲部疾患。

Shoulder exercise: put two hands become fists back on the either side of the small of the back ,open up shoulders and enlarge the chest, move backward and round the shoulders six times, then move forward and round the shoulders six times. After that, put two hands on the shoulders, use the shoulders as axes ,left arm swing back and right arm swing forward, across round the shoulders. It can condition the viscera and make the waist and kidney strong and prevent from shoulder and neck disease.

2、腰肋部运动：十指交叉抱于脑后，挺胸抬头，两臂外展。上体左转45度，然后右倾拉伸左肋肋部，右倾左肘充分上抬；恢复正位后，上体右转，重复左侧的动作，唯方向相反，左右算一次，共做六次，最后恢复正位。Waist and rib section exercise: cross ten fingers and put back of the head, chin up and chest out, expand the arms. Body turn left 45 degree, then right incline to stretch left rib section, left elbow lift up as higher as you can. Back to natural position and turn right, repeat the left action in opposite direction. Total do six times.

3、劲部运动：十指交叉抱头于脑后，头上抬与劲部争力，然后向前合肘，下颌内收，两掌向下按；随后两掌分开贴两颊下移，掌根贴下颌向上托，目视上方。此法可调理脾胃，刺激肝经和胆经，有舒肝利胆作用。可有效防法背痛和劲椎病。

Neck exercise: cross ten fingers and put two hands back of head, backward the head against the hands and neck, then forward close the elbows, two palms press down; then two palms apart and move down along two side of cheek, push the mandible upwards, look at upward side. This exercise can condition spleen and stomach, stimulate liver channel and gallbladder channel, and prevent back pain and neck vertebra disease.

4、摩擦腰眼：工作中在思考的时候，可以抽空做此动作。把双手搓热，按于腰眼处，上下摩擦。有助于温通经络，补肾益气，防治腰痛，下肢无力等效果。

Rub against either side of the small of the back: during two hands free, you can do this exercise. Rub two palms to get warmer, put hands on the side of the small of the back, rub up and down. It helps to warm through the channel and nourish the kidney, prevent from waist pain and weakness of legs.

5、摩腹：向上摩时吸气，收腹，提肛；下摩时呼气，松腹，松肛。速度要均匀，用力适度。通过对腹部的按摩可调和气血，有助于消化。massage abdomen: when massage upward, sniffing, draw the abdomen and lifting up anus; when massage downward exhale,

loose abdomen, relax the anus. Speed should be well-distributed, and moderate. To adopt Abdominal massage , you can be reconciled through the blood and it helps digest

6、摇头晃脑：以劲部为轴，头从前向后绕圈，然后再反方向运动，各做九次。颈部由颈椎关节、血管、肌肉韧带等组成，摇头晃脑可使这些组织得到活动，还可以增加脑部的供血，从而有利于预防高血压、中风及颈椎病的发生。

W ag the head: as axes with neck, round head from forward to back; then move in the opposite direction. Total do nine times respectively. cervical vertebrae is made up of the neck vertebrae joints, blood vessels, muscles, ligaments, and other components, wag the head can make these organizations are active, it can also increase the brain's blood supply, thereby facilitating prevention the occurrence of hypertension, apoplexy and cervical disease

7、梳头：用木梳从前额至头顶部向后部梳刷，梳时不要用力过猛以防划破皮肤。这样可刺激头皮神经末梢和头部穴位，促进局部血液循环，达到消除疲劳、促进头发生长的效果，对脑力劳动者非常实用。

Comb hair: comb backwards from the forehead to the back of head via the top , comb without too much force against the skin. This will stimulate the scalp nerve endings and the head acupuncture point, facilitating blood circulation, eliminating fatigue and promote hair growth , it is extremely practical for mental workers.

8、扣齿鸣鼓：用中指堵住耳朵，扣齿三十六下，然后用掌按住耳朵，食指压住中指扣击脑后。此方法可以坚固牙齿，拉动头部肌肉，促进头部血液循环，进而起到清醒大脑、增强记忆力的功效。Gnash the teeth and beat a drum: block ears with middle fingers, gnash the teeth 36 times. then use the Palm to block the ear, index finger squeezing middle finger bang back of her head. This method can be strong teeth, stretch the head muscles, facilitating blood circulation in the head, which can be clear-headed brain and improving memory function.

三、利用工作空余时间运动

Third, the use of spare time for exercise

1、踮脚尖：平时在工作生活中，尤其是在久坐或久站后下肢酸胀、乏力时，可采用踮脚的方法健身。因为踮脚时双侧小腿后部肌肉的收缩挤压，会促进锻炼者下肢血液的回流，加速血液循环，可防止下肢静脉曲张。在日常生活中的洗脸刷牙时，也可做此动作。

1, tiptoe: usually in working life, especially when you feel fatigue, or leg soreness after long standing or sedentariness , tiptoe fitness can be used. Because when tiptoe ,the bilateral muscle of calfs can contract and squeeze , will promote the exerciser by the return of lower extremity blood, accelerate blood circulation, prevent varicose veins. In daily life, while wash your face or brush your teeth, this action can be done.

2、飞镖：说到飞镖，大家会认为它是酒吧的玩意之一，现在我们要把它挪进办公室。飞镖有娱乐性，更是一项全身运动。

2 Darts: at the mention of darts , everyone will think it is one of game in the bar , and now we want it moved into the office.Darts is not only entertaining, but also a whole body exercise.

选择一面合适的墙，挂上飞镖的靶。闲时，拿起几支飞镖练一练。要投好飞镖，还得正确掌握要领。飞镖运动的投镖标准距离为2.44米。投镖时，双脚应站在投镖线后，身体微微前倾，侧身，投镖手一侧的肩部正对镖盘，挺胸，提臀，上手臂与肩平行，小臂自然上举。Choose the right side of the wall, hang a dart target. Leisure, pick up a few darts to practice one by one. To be Good to throw darts, need to master the essentials technology. Darts sports darts standard distance is 2.44 meters. When throw the Darts, the feet should stand dart line, the body slightly forward slant, sideways, dart hand side of the shoulder aim at the dart target, chest out lifting hips, upper arms and shoulders parallel ,the forearm is naturally lifted up.

投掷飞镖能锻炼到指、腕、肘、肩关节、三角肌、肱三头肌和指部肌肉等，特别是能训练到一些较小的、平时很少练到的肌肉。飞镖运动要求眼睛节奏性地瞄准、放松，无形中对眼睛进行了放松，这对长期坐在电脑前的上班族来说，就像是给眼睛做保健操。由于运动量不大，飞镖可以说是办公室“懒人”们的最佳运动。

Throwing darts can exercise fingers, wrist, elbow, shoulder, deltoid, triceps and finger muscles, etc., especially to train some of the smaller, rarely reaches muscles. Darts game need eye aim to the target regularly and relax, the eyes relax virtually. For the office workers who is sitting in front of the computer long time , it is like to do the eye exercises. Due to using less energy, darts can be said the best exercises for "lazy man” in the office

3、上下楼的运动---爬楼梯3, the movement of climbing the stairs

上班族的工作地点大多在高楼大厦写字楼里，低的也有五六层，高的几十层。现在按国家要求六层以上就要安装电梯，使得上下楼轻松快捷。但不知大家可否知道，电梯是特种设备，必须取得国家安全许可方能制造生产的，这也同样说明电梯是个危险的设备。现在时有报道某某公司电梯故障，更有甚者，把旧电梯能用的零件拼装成电梯，当成新电梯低价出售，使得危险性更曾加几倍。我所住的公寓楼电梯就曾经把我卡在三四楼之间十几分钟。所以我现在只要有时间，就不坐电梯。在工作中，我们可以利用上下楼之间联系工作的时候，尽量走楼梯，不坐电梯，既能节能，又能健身。

Most worker place are in high-rise office building, at least five of six floors, some high dozens of layers. Now according to national requirements necessary to install elevators more than six floors. making quick and easy up and down the stairs. But I wonder if we could know, the elevator is the special equipment, national safety permit must be obtained before being manufactured, which also shows the elevator is a dangerous device. Now, when a certain company reported elevator failures, even worse, some elevators assembled with the old parts and then sold out as a new elevator in lower price, making the risk higher several times. I lived in an apartment building, elevator once stuck between the third and fourth floor, it took ten minutes to open the door. So long as I have time, i do never take the elevator.

At work, we can take the opportunity to try to take the stairs, while going to another floor to connect with other department . it is both energy-saving and fitness without using elevator.

爬楼梯最好不在那种全封闭没有窗户的楼梯，有助于空气新鲜。刚开始爬时一步跨2－3阶，

一般4－5层就气喘吁吁了，然后恢复到1步1阶的正常速度，平抚呼吸。Stairs climbing had better not be done in the corridor without windows , it helps to have fresh air . At the beginning of climbing, one step across the 2-3 stairs, generally 4-5 floors will be out of breath, and then return to Step one by one in normal speed, recovering normal breathing.

爬楼梯对身体有许多好处：一是有助于保持骨关节的灵活，避免僵化现象的出现，增强韧带和肌肉的力量，防止出现退行性变化。二是有利于增强心、肺功能，使血液循环畅通，保持心血管系统的健康，防止高血压病的发生。三是消耗热量多，对于肥胖的形成起到良好的阻碍作用。四、爬楼梯消耗的体力比较大，能够有效的增强消化系统功能，增强人的食欲。由于需要腹部反复的用力运动，使肠部蠕动加剧，能够有效的防止便秘的发生。五、使人体的神经系统处于最佳的休息状态，有利于睡眠和避免焦虑现象的出现，同时还是治疗神经衰弱的最为有效的辅助手段之一。Climbing stairs has many benefits to the body: First, helps to maintain bone and joint flexibility, to avoid the rigid phenomenon, enhance the strength of ligaments and muscles to prevent degenerative changes. Second, it helps to strengthen the heart, lung function, the blood circulation, maintaining a healthy of cardiovascular system, to prevent the occurrence of hypertension. Third, more calories consumed can prevent the formation of fat . Fourth, the relatively large physical consumption while climbing stairs, it can effectively enhance the digestive function, increase the appetite. due to repeated abdominal movements, so that intestinal peristalsis increased , it can effectively prevent the occurrence of constipation. Fifth, it makes the body's nerve system in the best of the rest state and good for sleep and avoiding the anxiety phenomenon, and it is also one of the most effective way for the treatment of neurasthenia.

爬楼梯对身体的坏处是:

爬楼梯时，膝关节要负担体重的3—4倍，使损伤加重。而且，爬楼梯时膝关节弯曲度增加，髌骨与股骨之间的压力也相应增加，会加重膝关节疼痛。因此，有膝关节病的老年人应尽量少走楼梯，尤其不能提重物上下楼梯，以坐电梯为宜。

The disadvantage to the body of climbing stairs:

while climbing stairs, the knees will bear weight which 3-4 times of body weight, that will hurt the knees. Also, when climbing stairs, the bending of the knee will increase the pressure between the patella and the femur , this also will increase the knee pain. Therefore, the old man with knee joint disease should be minimal to take the stairs, especially not lifting heavy up and down the stairs , and it is better to take the elevator.

爬楼梯锻炼应该注意:

爬楼梯锻炼，首先要结合自己的实际情况。中老年人有不同程度的骨质疏松，某些身体过于肥胖的人，对膝关节的压力更大。因此，这些人一定要掌握好速度与持续时间的关系。开始时，应采取慢速，坚持一段时间，可以逐步加快速度或延长时间，但是不能过于剧烈，否则会增加心肺负担。在爬楼梯的过程中发现不适，应立即停止锻炼。特别需要注意的是，膝盖有陈旧性损伤的人，尽可能不要进行爬楼梯的锻炼。同时，要掌握正确的锻炼方法。下楼时，为了防止膝关节承受压力增大，应前脚掌先着地，再过渡到全脚掌着地，以缓冲膝关节的压力。爬楼梯后可对膝关节局部按摩，平时最好常做下蹲、起立及静力半蹲等练习，使膝关节得到充分的运动，防止其僵硬强直。

Stair climbing exercise should be attention:

Climbing stairs exercise, the first ,should base on your own actual situation. The middle-age and elderly have different degrees of osteoporosis, some fat people will exert a greater pressure on the knee. Therefore, these people must master the relation between speed and duration. At the Beginning ,take slow for a period, then gradually speed up or prolong the time, but not too severe, otherwise it will increase heart and lung burden. If you feel uncomfortable, stop exercising immediately. Especially mention is that old people with long-term damnification of the knee, try not to climb the stairs . At the same time, to master the correct training methods. When go downstairs, in order to prevent the knee increased pressure, you should put the bone of the front foot to the ground first, and then transit to full foot, to buffer pressure of knee joint . Local massage to the knee could be done after climbing the stairs, usually it is best used to do squat, standing up and static squat exercises, full movement of the knee to prevent them from rigid joint ankylosis.

四、办公室之外的运动

4. The sports outside of the office

1、晨午找出空档去健身

Body building in the morning or at noon

不少年轻人办了健身会员卡，但大部分时间却让这张卡处于休眠状态。其实有不少年轻人都选择在早晨上班前和中午午休时去健身。原因是上班前的运动时间容易固定，而且早上和中午的人也比较少，锻炼效果也比较好。如果你有这种情况不如也试试吧，中午与其午睡或去逛街，还不如来健身俱乐部里跑跑步，出身汗再洗个澡，下午工作也会精神百倍。选择离公司近的健身中心去晨练或是午练，相对于有心锻炼但是缺少时间的人不失为一个好方法。

Many young people apply for the membership card in the gym, but most of the time said card has been dormant. Actually, many young people choose to go to gym in the morning or at noon, due to the movement of said time will be easily fixed, not so many people in gym in this time and it could be better to exercise. Why you could not try it if you have time, go to the gym to running is better than sleep or go shopping at noon, after a lot of sweat ,then have a shower, that is benefit to your work.

2、踢毽子：有工间操时间的单位可以和同事们一起踢，这个的好处就完全不用多说了，特别是同事们一起玩，健康之余把team building也做了。

Kicking shuttlecock: You could kick shuttlecock with your colleagues in your rest time, it is better to your health, especially play with your colleagues, not only ensure your health but also promote the team building.

3、跳绳：在工间时间不间断地跳绳10分钟，这和慢跑30分钟消耗的热量差不多，是一种低耗时高耗能的有氧运动。长期坚持可以令双腿变得紧致。开始的时候不要跳得太多，跳一分钟可以休息一下，但要保持跳十分钟，以后可以循序渐进。

Rope skipping: Uninterrupted rope skipping within 10 minutes in your rest time shall be an aerobic exercise which consumes calories in the same as jogging to 30 minutes. Long-term adherence to rope skipping can make your legs better to compact. At beginning not to jump too much, you can have a rest after one minute but must to maintain the jump to 10 minutes, after

that you can step by step.

4、简单瑜迦：双脚并立，上身前俯双手轻轻握住双脚脚掌，额头缓缓贴近腿面到极限，保持姿势30秒，起身双手上举，放松下继续做下一个。专心感受背部和后腿部肌肉的拉伸感，保持呼吸均匀而深长，注意双臂放松，在个人能力的边界保持住就可以了。对缓解久坐办公引起的腰部疼痛很有效。

也可以坐在干净地毯或地垫上，双手扶住大腿下方靠近腿弯处，慢慢向后躺，感觉脊椎一节一节的与垫子接触，得到按摩，后头着地时再腹部用力，重新回到坐姿，重复动作，让背部像轮子一样在垫子上滚动，得到充分按摩，做上十几个就能感觉后背暖暖的，气血通畅。Simple Yoga: feet compatible, the upper body leans over her hands gently holding the both feet, forehead slowly closer to the leg side to the limit, maintaining position 30 seconds, get up your hands and relax, then repeat to carry on the next same action. Concentrate on feeling back and leg muscles stretching, keep breathing evenly and deep, pay attention to relax the arm, holding the position at the border of personal capacity. To relieve low back pain caused by sedentary in office is very effective.

Also can sit on clean carpet or mat, hands hold the position of thigh below near leg bent department, slowly backward lying, feeling spine section by section contact the mat , after back of head touch the mat abdomen force to return to sitting position, repeat the above action, let back roll on the mat like wheels as massage. After do the action dozens, you can feel back getting warmer and warmer and Qi and blood unobstructed

五、充分利用八小时工作外的时间进行运动

sports fully using time outside of the eight-hour

也许每个单位、每个部门、每个岗位的工作繁忙程度不同，不一定每个人每天都能挤出时间进行运动锻炼，此时，不妨利用八小时工作之外的时间来进行健身运动。如：早、晚各抽出半小时的时间，进行跑步、散步、游泳等健身运动锻炼。

There are different working between each company, each department and each person, not every person has time to do exercise, if so, and you could go to gym on outside of the eight-hour.

E.g. you could take half an hour at morning and evening to jogging, walking, swimming and other fitness exercise.

双休日是分散紧张情绪、调整心理、休闲放松的重要时刻，也是加强健身锻炼的良好时机。双休日时间充裕，应选择运动量大、运动时间长的项目来进行锻炼，起到强身健体的作用。这里推荐几种较适宜的健身锻炼方式。

Weekend is relax, adjust mentality and leisure time and is also a good opportunity to enhance fitness training. You could choose a large amount of exercise, a long time of project to exercise in order to improve the physical fitness. The following several fitness training will be recommended to you.

登山。早晨，迎着袭袭的凉风，吸着新鲜的空气，沐着温暖的阳光，登上山顶。望着满眼翠绿的山丘，山下一栋栋楼房的拔地而起，使人心旷神怡。再利用山上的健身器材进行锻炼，虽然运动锻炼过程有些劳累，但运动过后你将会有通体舒坦之感。

Climbing the hill. Every morning, facing to the cool wind and breathing the fresh air, the sun shine is on the body. You stand on the top of the mountain, looking around the green forest, there are one after another the buildings erected below the mountain. You could use the fitness equipment to exercise on the mountain, although you feel tired very much during the period of exercise, but you will have feel comfortable in the whole body after that.

游泳。游泳是强身健体、抵抗衰老很好的锻炼项目。畅游在水池里，心情坦荡，对全身心的锻炼和肢体的协调性有很好的作用。

Swimming. Swimming is a good exercise program to resistance to aging and enhances your physical. Gladly swimming in the pool with good mood shall have a good effect for exercise to the whole body and limb coordination.

逛公园或森林公园。周末安排半天，一家人到城市公园或森林公园，进行休闲式的健身活动。公园里，那沁人心脾的花香会让你的忧愁与烦恼顷刻间烟消云散，而且慢步在花草树木中，又能体味生活的温馨与愉悦。

Take a walk in a park: you with his whole family can go to the city park or forest park to fitness activities in the leisure time. In the park, the fragrance of flowers will make your forget all unhappiness ; you feel the warmly and joy of life while walking in the flowers and trees.

还有，利用社区或公共场所的健身器材，如单杆、双杆、吊环、慢步器、扭腰器、钟摆器等，进行健身锻炼。还可以进行羽毛球、乒乓球等球类活动，以及进健身房运动等。在双休日两天时间里，通过加大健身锻炼力度，延长运动时间，来达到增强体质的目的。

In addition, you can use the fitness equipment in the public area or community or public places, such as horizontal bar, double horizontal bar, swing rings, gently running, twisting waist, pendulum swings and other, to do body-building exercises. you could also play shuttlecock and Ping-Pong etc. and go to gym to fitness activities. In the weekend, efforts to increase fitness through exercise, to extend the exercise time, to achieve the purpose of enhancing physical.

六、安排好重大节假日和休假期间的健身活动

6. Arrangement of fitness activities during the period of major holiday and vacation

现在，工薪阶层的重大节假日、休假时间多了，应该好好地进行安排，以旅游、休闲的方式结合进行健身活动。假日期间，选择城市近郊的景点或后花园，约上三两个朋友或家人，驱车前往，进行旅游休闲式的健身娱乐活动。

Nowadays, working-class has its own many major holidays and vacations, which should be much better arranged to fitness activities in the way to travel and relaxing. In the period of the vacation, two or three close friends with their family drove to the country side or have a party in its back garden for fitness activities of the tourism or leisure.

到景区可以尽情享受自然风光，观赏清新秀丽的山水奇景，吸吮植物森林的天然氧吧还可以忘我自乐，放飞疲惫心灵，彻底放松自己。在登山运动和欣赏美景中，吸收和更新能量，在享受自然恩赐的同时享受健康，提高机体的后备力，为假期后的工作打好坚实的基础。

In natural landscapes, you can enjoy the scenery, watch the fresh and beautiful landscapes, fully revel in the natural oxygen of the forest plants, and forget himself, finally completely relax. On the process of climbing the hill, you can enjoy the landscapes, absorption and update its own energy, enjoy the natural gift at the same time enjoy its own health, improve the body's reserve force for prepare for the further working at the end of the holiday.

当然，健身运动也是辛苦的，既需要具备一定的耐力和毅志力，也需要耗费一定的时间和体力，而且运动锻炼过程还会伴有心跳加快、气喘劳累等状况。但运动锻炼也是有益的，它既可以调节身心疲劳，舒缓僵硬的肌肉，运动过后身心感到格外轻松舒服，而且长期运动锻炼还可以达到强身健体、减少疾病、延年益寿的目的。因此，只要我们自觉养成健身运动的习惯，提高参与健身锻炼的自觉性，并持之以恒地坚持健身运动锻炼，我们就是健康的冠军。让我们一起在运动中收获快乐，在快乐中进行运动。

Of course, exercise is also very hard, which not only needs to have a certain power of endurance, but also takes a certain amount of time and energy, during the period of the exercises, there

are some rapid heartbeat, shortness of breath fatigue or other circumstance. Although it will happen but exercise is beneficial for ours, it could be adjusted fatigue and relieve stiff muscles, after exercise the body will feel exceptionally rest and comfortable, and it could also achieve physical fitness, eliminate disease on the purpose of long-term exercise. Therefore, we must develop a long-term exercise habits and increase the consciousness of the fitness training to continuously adhere to fitness training shall always be healthy. Let us obtain happiness in the exercise and enjoy exercise joyfully.、

参考资料：

1、《十二段锦》国家体育总局健身气功管理中心编，人民体育出版社

2、《浅谈上班族的健身运动方式》福建节省物价局华西都市报

References：

1、《12 sections exercise》Chinese health qigong Administration Center ，the people's sports

press

2, 《the discussion on the methods for the Office worker fitness》price Bureau of Fujian province , Huaxi City newspaper