html模版上班族必看:糾正坐姿的六個小貼士
As a freelance writer, I do most of my work wearing cotton Old Navy pants,

slumped down in a squishy arm chair with a computer on my lap. I also spend a

small fortune on massages trying to work the increasingly annoying kinks out of

my shoulders and upper back. Coincidence? Nope. The more time we spend sitting

in front of our computers, the worse our posture gets. Modern technology is

turning us into literally twisted creatures。

身為一個自由作傢,我大部分工作都是這樣完成的:穿著一條舊的棉質海軍褲,蜷坐在一張軟綿綿的椅子上,把電腦放在膝蓋上。我還花瞭一小筆錢買瞭個按摩器,希望能緩解我肩膀和上背部的疼痛。巧合嗎?才不是!我們在電腦前待的時間越久,我們的坐姿就會越差。現代科技正將我們變成“畸形生物”。

In addition to being detrimental to how your body functions, bad posture

isn’t cute. It causes you to jut your hips forward, slump your shoulders, and

even breathe inefficiently, according to Pat Davidson, a trainer with a PhD in

Exercise Physiology who is the Director of Training Methodology and Continuing

Education Coordinator at Peak Performance in NYC. I went to see him for a

painstakingly objective and honest assessment of my posture。

除瞭對人的身體機能有害之外,不良坐姿還會對你的身材造成影響。帕特·戴維森(Pat

Davidson),是一名運動心理學的博士。同時還是瑞典戶外運動台中抽水肥推薦品牌Peak

Performance紐約市健身教育協調部主任。他表示不良的坐姿會使你的胯部突出,肩膀下垂,甚至會導致呼吸不順暢。我找到他,希望他能費心對我的姿勢做個客觀實在的評判。

Davidson explained that bad posture compromises your diaphragm, the big

muscle right below the ribs that helps you take deep breaths. So instead, you

start using other muscles, like your shoulders, to help you breathe. I found out

that I’m guilty of shoulder breathing, which is likely contributing to some of

my upper back fatigue and discomfort. I also learned that I “walk with my lower

back。” Turns out, people with lousy posture don’t walk correctly, and they count

on their lower back muscles to help propel themselves forward. (An adulthood

devoted to high heels probably hasn’t helped my walking problem either。)

戴維森說道,不良坐姿會對隔膜造成一定傷害。隔膜位於肋骨正下方,在它的幫助下我們才能夠深呼吸。因此,用不良坐姿坐著時,身體會調動像肩膀等地方的肌肉來幫助呼吸。由此,我發現正是我自己造成瞭自身上背部的疲勞和不適。我還得知,我“靠下背部走路”。事實證明,坐姿不正確的人通常走路姿勢也不正確。他們通常依靠下背部的肌肉支撐,推著身體向前走(成年後常穿高跟鞋這一事實或許也導致瞭我走路姿勢的問題)。

Aubin Sullivan, a physical therapist and the Clinical Director of Cynergy

Physical Therapy in New York City, sees a lot of women like me in her practice.

Here are a few quick fixes she recommends for correcting your slump:

理療學傢、紐約賽諾秀理療中心的臨床主任奧賓·沙利文(Aubin

Sullivan),在臨床實驗中,見過很多情況跟我相似的女性。在這裡,她提供瞭幾條建議,可以快速幫你矯正姿勢。

? If you sit at a desk all day, don’t perch on the edge of your seat at

work trying to sit up straight. The best thing you can do is scoot your hips and

butt against the back of the chair, and use it for support—that’s what it’s

there for. “You have to support your spine. Your muscles are going to get tired,

they will fatigue and you’ll slowly start slumping down,” Sullivan says。

1、如果你要在桌子旁呆一整天,工作時別坐在椅子的邊緣,要盡量坐直。最好的方法是臀部貼著椅背而坐,用椅背撐住你的腰——這正是它之所以在那裡的原因。“你得利用椅子來撐著你的脊柱。肌肉可能有點酸,有點累,而你也會慢慢地放松,背又駝瞭起來。”沙利文說道。

? Get up frequently and walk around. (I wear a Jawbone fitness tracker that

vibrates when it senses that I haven’t moved in a long time. I also sometimes

set my phone alarm to go off every 30 minutes, and I do jumping jacks.

Sometimes。)

2、多起來到處走走。(我手上帶瞭個Jawbone的健身追蹤器。當儀器感知到你長時間沒有運動的話,就會震動提醒。通常,我會設置以30分鐘為間隔的鬧鈴,提醒自己做些跳躍運動,不過隻是“有時”而已。)

? If you carry a heavy shoulder bag, make sure to carry it on both your

right and left shoulder, swi台中通馬桶tching off as each gets tired. Even better: wear a

cross-body bag so that the weight’s more evenly distributed。

3、如果背包很重,確保兩邊肩膀都要用到。一邊肩膀累瞭,就換另一邊背。更好的方法是背斜挎包,這樣背包的重量會分佈的更均勻。

? Work out your core. Never mind a six-pack—you need to concentrate on the

transverse ab台中通馬桶價格dominus, the deep abdominal muscle that acts as a “corset” around

the lumbar spine, according to Sullivan. To do this: lay on your back with your

knees bent, put your hands on your hips, breathe normally, and pull your belly

button straight down to your spine. You don’t want your pelvis to tilt or lift,

which is why you have your hands on your pelvis. Hold it for 5 seconds and

repeat. “Once you get it, you can do it all the time, just sitting at work and

it becomes a habit,” Sullivan says。

4、鍛煉核心肌肉。沙利文表示,別再糾結六塊腹肌瞭,要多註重腹橫肌的訓練。腹橫肌是深層腹肌,做一下幾個動作:平躺,膝蓋彎曲,把上放在屁股上,正常呼吸。然後吸氣,讓肚臍慢慢貼近脊椎。把手放在骨盆上是為瞭防止骨盆的傾斜或者抬升。堅持5秒後,再重復這個動作。沙利文說:“學會這個動作後你可以經常做,就像坐著工作一樣。慢慢地,你會逐漸成為習慣。

? You can work on your posture in a more hard-core way at the gym, too.

Davidson told me to try backwards jump-roping. “If the rope hits you, you have

the wrong posture,” he says. He also台中化糞池清理 recommends hula hooping. (Fun!)

5、你還可以在健身時多練習核心肌肉。戴維森建議我向後跳繩。他說:“如果繩子打到你瞭,則說明你的姿勢有問題。”他還建議可以轉呼啦圈。(真有趣!)

? Sullivan recommends focusing on the upper back and shoulder muscles. One

of her favorite exercises is having clients stand up against a wall, with their

hips touching the wall. Put a tennis ball between your shoulder blades and try

to squeeze the ball. Rows are also excellent for improving posture, since it

causes you to pull your shoulders up and back。

6、沙利文建議要加強對背部肌肉和肩膀肌肉的訓練。她最喜歡的訓練就是讓學員貼墻站立,並且臀部要觸到墻面。還將一個網球放在肩胛骨處,然後學員得努力地擠壓那個球。劃船也能夠很好的改善姿勢,因為劃船使肩膀得以前後拉伸。

Now stop reading this article and go for a walk。

好瞭,文章讀完瞭,快出去走走吧!

更多精彩內容 新東方網英語頻道

全國新東方英語課程搜索



(編輯:何瑩瑩)




官方微信:新東方英語?(微信號:xdfyyw)

聽說讀寫譯學習方法、英美劇最新資訊,請掃二維碼,關註我們!?

各軍營單位抽肥

台灣電動床工廠 電動床

台灣電動床工廠 電動床

一川抽水肥清理行|台中抽水肥|台中市抽水肥|台中抽水肥推薦|台中抽水肥價格|台中水肥清運
0B87AA0A11326F03

文章標籤

創作者介紹
創作者 npvi8ib34v 的頭像
npvi8ib34v

網站好物

npvi8ib34v 發表在 痞客邦 留言(0) 人氣()