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办公室5分钟锻炼法 – 译学馆
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办公室5分钟锻炼法

How to Get Your Daily Workout at Your Desk | WSJ

This is you,
这就是你现在的样子
on your way to break a productivity record for the day
为了完成超额工作任务
by sitting at your desk a little too long.
而长时间坐在椅子上
New research shows that if your typical work day stretches over 13 hours
新的研究表明 如果每天工作时间超过13小时
and doesn’t allow walking at least 4000 steps a day,
而且每天走不到4000步的话
you might become resistant to the benefits of gym time after work.
你可能会对下班后去健身房产生抵触情绪
But that’s where Donovan Green comes in.
这时多诺万•格林就有用武之地了
He’s a certified personal trainer
他是像奥兹博士等名人的
of celebrities like Dr. Oz,
注册私人教练
founder of Chair Workouts, a motivational speaker,
他开创了椅子锻炼法 是一名励志演说家
and a holder of a black belt in jiu-jitsu.
还是巴西柔术黑带的持有者
If you can sit, you can get fit.
你坐得起来 就可以健身
Let’s do it!
开始吧
Bottom line?
底线?
There’s no excuse for too much sitting.
没什么借口能让你久坐
怎样在办公桌旁锻炼
All you need is a resistance band
只要你有一根阻力带
and five minutes to get fit.
花五分钟就能得到锻炼
We’re gonna do this every hour on the hour.
我们需要每隔一小时锻炼一次
Let me show you how.
先看看我怎么做吧
But I can’t wear my gym clothes in the office.
可我在办公室不能穿运动装诶
What?
啥?
The only excuse I accept is if you’re dead.
除非你死了 不然其他理由都是借口
You ready to go?
准备好了吗
坐姿肩膊推举
So let’s get started with your seated shoulder press.
我们从坐姿肩膊推举开始
We’re gonna get our resistance bands.
这要用到我们的阻力带
You’re gonna come to the edge of your chair,
首先 坐在椅子边缘
you’re gonna scoot forward,
往前坐一点
you’re gonna put the band right here,
把阻力带放在这里
let your feet go over that band.
脚踩在带子上
Make sure it’s firmly in the center of that foot.
确保阻力带被牢牢踩在脚的中心位置
You’re gonna sit up, bring your arms out,
然后坐直 抬起双臂
and you’re gonna express all the way up.
胳膊向上伸直
Inhale coming down, feel really proud.
胳膊放下来时吸气 感觉非常自豪
It’s like as if you’re holding up the roof.
想象自己能撑起屋顶
You’re gonna go for 60 seconds.
这套动作要做60秒
You’re increasing the strength in your deltoid muscles,
可以增加三角肌的力量
and also, when you tone those shoulders up,
当你的肩膀变得有型的话
you accentuate the shape of your body.
你的体型就更加匀称
What if I don’t have a band?
我没阻力带咋办
You don’t need it.
没有也没关系
Come to the front of that chair, same exact position,
以同样的位置在椅子上靠前坐好
arms are up, I’m pressing up, I’m pulling down.
抬起双臂 举起 放下
Let’s do it!
现在开始!
Let’s move on to the seated arm curls.
让我们继续坐着手臂弯曲
You’re gonna come towards the edge of that chair.
身体往前靠 坐在椅子边缘
Arms are out, remember, do not hit your elbows
张开手臂 记住不要把你的胳膊肘
on the side arm.
靠在扶手上
I’m gonna lift my chest, stomach is tight,
要挺胸收腹
put a smile on your face.
面带微笑
Squeeze your abs, squeeze your arms,
收紧腹肌 收缩手臂
really focus on the muscle,
注意力集中在肌肉上
and we’re gonna go for 60 seconds.
这个动作也要重复60秒
When you build your arms,
你胳膊锻炼好了
you get much more functional throughout the day.
你的一天都会更加有干劲
Let’s move on to your seated lat pulldowns.
接下来是坐姿横向下拉
You’re gonna wrap the band around twice
把带子在手上绕两圈
and then go to the opposite side, do the same exact thing.
然后另一只手也一样
You’re here, extend your arms out to a 45 degree angle.
手臂伸展成45度角
Tighten those abs, and you’re gonna pull all the way
收紧腹部 伸展手臂拉伸
towards the top of your chest, come back up to the top.
直到绳子到你的胸部 回到最初动作
So the seated lat pulldowns
坐姿横向下拉
are excellent for increasing your posture.
对改良你的体型很有帮助
We tend to roll forward on our phone every single day.
我们每天都会因为接打电话前倾身体
When you’re working the posterior muscles,
当你锻炼背部肌肉时
it’s gonna help you to pull your shoulders back, sit upright,
它会帮你向后拉伸肩部 坐直
and you’re gonna feel and look your best.
让你有最好的状态和感觉
We’re gonna move to your seated chest press.
我们来看看坐姿胸推
The first thing we have to do is wrap the band
我们要做的第一件事是
in the back of your chair.
把阻力带缠绕在椅背上
You’re gonna lift your chest, you’re gonna focus
挺胸 集中精力
on your arms being just like this, 90 degrees,
就像这样弯曲手臂90度
and you’re gonna press forward and come back.
推出去然后回来
As I’m pressing out, I’m squeezing my chest muscles.
依靠胸肌收缩推出手臂
I’m contracting everything,
保持协调
I’m really tightening my abs,
我现在是腹部在收紧
and if you wanna hit the top of your chest as well,
你想锻炼上胸肌的话
you can go to the very top and change the angle.
你可以把手臂抬高改变角度
You can have some fun with it,
挺有意思的
so I’m going forward and I’m going up.
向前推 再向上举
Great exercise for developing that chest muscle.
胸肌可以得到充分锻炼
The last exercise is your torso twist.
最后一项练习是躯干转体
You’re not gonna need a resistance band for this at all.
这一环节用不着阻力带
You’re gonna come to the edge of that chair.
你需要坐在椅子的边缘
Put your hands up like as if you’re about to get into a fight,
举起双手像准备打架
but you’re not gonna fight.
但是你并不是真要打架
Get your hands up nice and tight, though,
自然的举起你的手 轻柔一点
and you’re gonna rotate, you’re gonna twist.
然后扭转上身
Pretend as if I’m gonna come and punch you in the stomach
假装我要来打你的肚子
and you’re clinching like (groans),
然后你像这样收紧腹部
and you’re tightening those abs up.
腹部收紧
You’re gonna go for 60 seconds,
你要持续重复这个过程60秒
so the seated torso twist is so good
坐姿躯干转体非常好
because it’s increasing mobility and circulation
因为在做腹部运动的时候
while you’re getting some work right in the midsection.
能够促进身体的血液循环
So what do I have to say to colleagues
要是同事以为我疯了
who might think I’m just crazy?
我怎么解释呢
When you’re working out in the office,
你在办公室锻炼的话
you’re getting healthier, you’re getting more fit,
身体会更健康 体型更匀称
you’re improving your life.
这也提高了生活质量
Tell them to join you.
拉上同事一起嘛
Get your boss to come and join you.
把你们老板也喊上
No excuses!
别为懒找借口

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让你在办公桌前,坐着也能锻炼

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视频来源

https://www.youtube.com/watch?v=XEm9QuABBKs

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