閱讀暖身

久坐辦公桌,常常頭昏腦脹、腰酸背痛。雖深知運動乃解決問題的不二法門,然而工作一忙,昏天暗地,誰會有時間上健身房?好在專家們已為久坐的上班族設計出方便、有效的健身操,讓你哪裡也不用去,便能維持強健體魄。進入本文前,請先想想如何表達以下單字:

a) 退化

b) 頭昏腦漲

c) 威嚇

Sitting for long hours brings about health hazards, including sore necks, muscle a) degeneration, and b) foggy brains. Fortunately, some simple desk stretches 1) work like a charm and help to keep you 2) in the pink.

久坐傷身,可能導致脖子痠痛、肌肉退化、頭昏腦脹。幸好有一些簡單的辦公室體操,效果極佳,有助於維持強健體魄。

圖片 1

扳手肘 The Elbow Pump 

坐著便可以做,以手碰觸另一側肩胛骨,然後輕握手肘,朝另一側拉動。

You can do this one while sitting. Touch your opposite shoulder blade, and then gently grab your elbow, and pull it towards the opposite side.

 

 

 

圖片 2碰腳尖 The Toe Toucher 

坐時伸直雙腿,雙手伸出,試圖搆到腳趾。

While sitting, straighten your legs, and reach out to try and touch your toes.

 

 

 

 

圖片 3芭蕾舞 The Ballerina

將手舉起,越過頭朝另一側伸展。記得背部挺直。

Lift your arm over your head and reach towards the opposite side. Remember to keep your back upright.

 

 

 

 

圖片 4背後拍 The Backwards Clap

將雙手放到背後,手掌互碰,挺起胸膛,就好像你想威嚇對面的同事,一次維持5秒。

Put both of your hands behind your back with palms touching, and push out your chestas though you’re trying to c) intimidate the coworker across from you. Hold this pose for 5 seconds.

 

 

 

圖片 5不知道 The I Don’t Know

雙肩同時聳起,維持 5 秒,然後放鬆。放下肩膀時,說「不知道」。

Raise both of your shoulders at the same time. Hold for 5 seconds, and then release. As you bring your shoulders down, say, “I don’t know.”

 

 

圖片 6旋轉頭 The Bobble Head

低下頭,由左向右轉動,記得緩慢進行,最好哼首歌,才不會看起來怪怪的。

Lean your head down, and rotate your neck from left to right. Remember to goslow, and, ideally, hum a song so you don’t look appear weird.

 

圖片 7

 

頂天 Touch the Sky

雙手相扣,盡力向上伸展,手心朝著天花板,維持5秒。

Interlock both hands, and try your best to touch the sky, with palms facing the ceiling. Hold for 5 seconds.

 

 

 

圖片 8

求婚 The Proposal

單膝下跪,就好像你即將向同事求婚,身體緩緩向前傾。維持5秒。換另一隻腳。重覆該動作。

Get down on one knee to the floor and one knee bent, as if you were about to propose to your co-worker, and slowly lean forward. Hold for 5 seconds. Switch and repeat.

 

 

圖片 9推牆 Push the Wall

找一面牆,一次一隻手臂,使力以手推牆,同時身體轉開,直到覺得拉到肩膀肌肉。

Find a wall, and, with one arm at a time, press your hand into the wall while turning your body away until you feel a stretch in your shoulder.

 

 

 

圖片 10高踢 The High Kick

坐時伸出一隻腳,維持 2 秒,然後試著將腳抬到最高點,維持 5 秒。但須留意避免踢到下方桌子。

While sitting, extend one leg, and hold for 2 seconds. Then, try and lift that leg as high as it can go, and hold for 5 seconds. Be careful not to kick the desk under you, though.

 

口語詞彙:

1) work like a charm 十分奏效

Charm是「符咒」,這裏形容事情出奇成功。

The new manager’s method is working like a charm, as all the problems are gone.
新經理的方法宛如魔咒,所有問題迎刃而解。

2) In the pink  身體健康

人如果氣色紅潤,想必身體應該不錯,因此用來形容身體健康。

Mary eats lots of vegetables and fruit and works out every day, so she is always in the pink.

瑪麗攝取大量蔬菜水果,而且每天運動,因此總是身強體健。

 

延伸閱讀:

大吃零食減壓?提升工作效率,給你 25 個辦公室小建議

坐太久的致死率達 40%!辦公室 17 招小運動,來個救命伸展操

健康又活潑!解決久坐問題,荷蘭未來辦公室不再有椅子

(全文由 英語島雜誌 授權刊載;參考資料:https://www.themuse.com;圖片來源:– Cajón de sastre –, CC Licensed:禁止轉載)