上班族等公交的健身方法-白领保健-君健网

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上班族等公交的健身方法

发布时间：2011-03-22 来源：

在等地铁或公交车时，你都会做什么？千万别小看这短短的几分钟，你完全可以好好利用它来做做运动。每天坚持锻炼就会收到意想不到的效果。近日，《巴尔的摩太阳报》就为大家提供了几种运动方法，让你在等车时也能锻炼身体！

方法一：举臂运动

很多女性外出时都会带包，在不妨碍别人的情况下，就可以把它当成“微型运动器械”来锻炼手臂肌肉。两手拿包，抬头挺胸，一边呼气，一边将手肘尽可能抬高，每次做5遍，重复2―3组。

方法二：收腹运动

将注意力集中在腹部，吸气收腹，默数到5再慢慢呼气并放松腹肌，再吸气收腹。1分钟重复做15―20次，直到腹部有疼痛感为止。此运动可以有效锻炼腹部肌肉。

方法三：单足站立

单足站立，提腿要低，动作要小，交换腿要频，10秒更换1次，重复做12次。此运动可使上臀部肌肉及腹部肌得到有效锻炼。

方法四：握拳运动

用力握拳再张开，使整个手臂肌肉部有紧张感。1分钟内重复做30至40次。此动作可美化手臂线条，使手臂更加紧致光润。

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擅长疾病：腹膜透析、各类肾病、慢性肾功能衰竭、尿毒症、血液...

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