【慢运动】五种方法，将运动融入生活

璟愿·腾飞

五种方法，将运动融入生活

---

5 Ways to Weave Fitness Into Your Day

很多人抱怨，我成天地学习/工作，根本没有时间去健身房......不过，运动健身一定要去健身房吗？在办公室同样可以哦~小译看完这篇文章，已经在工位上做了一整套锻炼了哟~

Fitness can improve concentration and focus. A study reported on by USA Today showed thatstudents can up their grades through regular fitness. The problem is so many entrepreneursstruggle to fit it into their day. It's common to start off with good intentions, where you diligentlyattend the gym every day. Unfortunately, things soon start to go wrong and you miss onesession here or there. Before you know it, that New Year's resolution has fallen by the wayside.

健身可以让人更加专注。据《今日美国》最近的一项研究报告显示,学生可以通过有规律的健身来提高学习成绩。不过问题是很多企业家们发现他们很难将健身真正地融入到日常生活中。最初的打算总是很美好的,比如你计划每天都要去健身房报到。而不幸的是，计划很快就会脱离正轨，你开始不是错过这节课，就是那节课又不去了。在你还未发觉之前，新年许下的雄心壮志就早已被抛诸脑后了。

So how can you change your habits and make sure fitness becomes a part of your day?
所以怎样才能改变习惯，保证把健身变成生活中的一部分？

Spend Your Lunch Hour in the Park
在公园里解决午餐

The park bench is the hidden fitness tool that you have never considered before. You can doeverything from bench push-ups to jumping squats using it. Anything that gets your heart rateup counts as a type of fitness and will help with muscle toning.
公园里的长椅其实是健身的秘密武器，只是你之前从未注意过。你可以利用长椅做俯卧撑或深蹲。任何可以让你提高心率的活动都能称之为健身，并能够帮助你塑造肌肉。
Even if you decide against turning your lunch hour into an impromptu aerobics class, the walkto the park bench a few blocks away still counts as exercise.
即使你不想把午餐时间变成即兴健美操课堂，走到几个街区以外的公园长椅处享用午餐仍然算得上一种锻炼。
You can even perform exercises in your office chair. As long as you have something sturdy tohold on too, not even bad weather is an excuse for not taking on proper exercise.
在办公室的椅子上你仍然可以进行锻炼。只要你有比较牢固的东西抓着,即便是天气不好，你也没有借口不运动了。

Workout at Your Desk
利用办公桌锻炼

If making it to the gym is too much for you, it may be worth considering a workout at your desk.Rather than indulging in a coffee run, spend 15 or 20 minutes taking a fitness break. You cando this anywhere where you have something sturdy. Here are five easy exercises you can do.如果你觉得专门去健身房锻炼有点太过了，也许利用办公桌运动一下也是一种不错的选择。相比花上15或20分钟时间喝咖啡，你不如做做锻炼。只要你手边有比较牢固的东西，无论在哪都可以进行。下面列举了五个简单的锻炼方式。
Scapular Retraction -- Roll your shoulders down and back, while squeezing them together.This will help to strengthen your upper back.
收肩——上下活动双肩，并努力向后收紧。这个动作有助于锻炼你的上背部。
Stationary Lunge -- Lunges will stretch the hip flexors and prevent them from tightening dueto long sessions on the computer.
静止弓步——弓步能够拉伸你臀部的屈肌，防止由于长时间坐在电脑前而造成的臀部肌肉紧张。
Plank -- Place your hands flat on the floor and make sure your body is in a straight line, as ifyou were about to perform a push-up. Draw your belly back, as if you are trying to push itthrough your spine. Hold this pose for about a minute and repeat.
平板支撑——将双手平放在地板上，确保身体绷直成一条线，保持做俯卧撑时的姿态。收腹，尝试用脊柱发力。坚持这个姿势约一分钟,然后重复动作。
Push-Ups -- Plant your hands on the desk and lower your chest to the desk. Push back andengage your shoulders to provide strength to those areas of the body. If you have enoughspace, you can even perform conventional push-ups.
俯卧撑——把双手撑在桌子上，俯身让胸部位置接近桌子。胳膊回推，用肩膀为身体这部分区域提供力量。如果空间足够大，你也可以选择做常规的俯卧撑。
Chair Dips -- Place the palms of your hands on the edge of the chair behind you. Lift yourselfoff the chair and lower yourself as far to the floor as possible. Push yourself back up again. Inthe beginning, you may only be able to lower yourself a little bit.
座椅撑体——双手背后用手掌把住椅子的边缘。身体离开椅子，将身体放低，尽可能低至地面。再用力回撑身体。最初做这个动作的时候,你的身体也许只能降低一点点。

Treat Fitness Like an Appointment
把健身当作约会

Treating fitness like an appointment gives it a sense of importance. Set a reminder on yoursmartphone and commit to it. If you have someone or something reminding you to dosomething every day, you are more likely to do it.
把每次健身都当作一次约会能够增加健身的重要性。在你的智能手机里设置一个提醒，并坚持严格遵守。生活中如果有来自他人的督促和提醒，你就会更容易坚持下去。
Conclusion
结论

The biggest obstacle you will come up against is excuses and procrastination. If you canprovide as many reminders as possible for yourself, you are more likely to keep to yourcommitment. You may even want to start a fitness program with someone else.
种种借口和拖延症将会是你健身路上面临的最大障碍。如果你能给自己足够多的提醒,你就更有可能坚持下去。或许将来你甚至愿意和其他人合作制定一个健身计划。