电脑工间操desk & computer stretches.ppt

电脑前的舒展运动约4分钟 在电脑前坐久了颈部和腰部总会略感不适，在你感到不舒服时来做点轻松的舒展运动吧。不妨将这些舒展的动作照下来，放在抽屉里，每当想动动的时候，就要站起来哦，在房间里走走，这样你就会舒服许多哦。,Computer&Desk StretchesApproximately 4 MinutesSitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain.Do these stretches every hour or throughout the day,or whenever you feel stiff.Photocopy this and keep it in a drawer.Also,be sure to get up and walk around the office whenever you think of it.You will feel better!,注意：做运动时，请量力而行，请在基本热身的情况下做运动，以免拉伤。,Attention：Please do the stretches within the limits of your own energy.A warm-up is important before the stretches so as not to strain any muscles.,全部动作（请看下面具体的分解说明）,3,2,1,1-1,10-20秒,第一次,Once more!,1-2,10-20秒再做一次,Stand up!,2,10-15秒,3-left side,每弯一次8-10秒,朝左弯,Bent to Another Side!,3-right side,每弯一次8-10秒,朝右弯,4,15-20秒,5-1,3-5秒共3次,5-2,3-5秒共3次,5-3,3-5秒共3次,6-right arm&hand,右臂和右手,每条胳膊10-12秒,Turn to Another Side!,6-left arm&hand,左臂和左手,每条胳膊10-12秒,7,10秒钟,8,10秒钟,Sit Down and Raise Left Hand!,9-right up&left down,右臂朝上，左臂朝下,每一边 8-10 秒,转向另一边!,Turn to Another Side!,9-right down&left up,右臂朝下，左臂朝上,每一边 8-10 秒,左腿翘到右腿上!,Cross Left Leg on Right Leg!,10-left arm&leg,左臂和左腿,每一边 8-10秒钟,换到另一边!,Change to Another Side!,10-right arm&leg,右臂和右腿,每一边8-10秒钟,Once more!,10-left arm&leg,左臂和左腿,每一边8-10秒钟,Change to Another Side!,10-right arm&leg,右臂和右腿,每一边8-10秒钟,11-1,做两次，每次10-15秒钟,Once more!,11-2,做两次，每次10-15秒钟,12,两手甩动8-10秒钟,