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手邊文件似乎永遠處理不完，桌前電腦幾乎永遠不離不棄！從清晨到日落，離開“戰場”時帶走的只剩一身疲憊。想告別辦公室久坐造成的精神緊張，舒緩頸部、肩部的疼痛？一定記得忙裡偷閒地跟隨GH嘗試以下動作，只要每天幾個6式，你就會很快恢復體力，精神充沛！


1、胸部伸展

動作內容：雙手交叉於身體後側，挺胸，下巴微微收緊，保持身體核心部分(腹、背、臀)收緊，脊椎骨保持正常狀態，盡量向遠方伸展手臂，感覺胸部和手臂上前側的伸展，保持平穩呼吸9∼12次，還原。建議練習6∼10次。

作用：可以有效地緩解胸悶和肩部疼痛。


2、頸部伸展

step1

動作內容：保持脊椎骨中立位置，坐直身體，緩緩抬起右手向上伸展，屈肘右手輕輕拉住左耳朵，向右伸展頸部，保持平穩呼吸6∼10次，注意左手手臂自然放鬆下垂，沉肩。左右交替練習。建議次數6∼10次。

作用：可以有效地緩解頸部疼痛。

step2

動作內容：在動作一的基礎上，保持體態，微微將頭向斜上45度角輕抬，保持呼吸，6∼10次。

作用：左右交替練習可以放鬆頸部前側肌肉，緩解緊張造成的疼痛。

step3

動作內容：雙手輕輕托住腦後，內收下巴，挺胸保持正確坐姿，感覺頸部後側伸展。保持呼吸，6∼10次。

作用：能夠有效放鬆頸部後側。

備註：做頸部練習的時候一定要注意身體姿態和保持緩慢的速度，以免受傷。


3、舞蹈式伸展

動作內容：保持良好的坐姿，收腹緊臀，盡量保持手臂向上伸展，慢慢呼氣向右側伸展身體，保持呼吸約10秒，左右交替練習。

作用：可以有效地伸展身體側面，緩解腰痛和背部側面的疼痛。


4、再見“蝴蝶袖”

動作內容：雙手五指分開，保持腹部臀部收緊，雙手用力夾緊身體並且保持向下推椅子，感覺手臂後側收緊，保持15秒左右，休息3秒後進行下一次練習。建議次數10∼15次。


5、擦玻璃練習

動作內容：保持良好的坐姿，單側伸直手臂，注意慢慢轉動手掌，手背向前，輕輕上下移動手臂，約20次。練習過程中腹部、臀部收緊，保持平緩的呼吸，保持肩部下沉。左右交替練習。

作用：可以有效地鍛煉肩部的三角肌，幫助增強肩部的力量，緩解肩部的壓力。


6、美胸練習

動作內容：保持良好坐姿，收腹，雙臂夾緊，盡量保持小臂垂直於地面，上臂和地面平行。想像雙肘之間夾住一張白紙，保持呼吸，如果覺得很輕鬆，可以保持手肘夾緊上下移動手臂，建議次數15次。

作用：可有效地克服地心引力對胸部的吸引，鍛煉胸部上側和肩膀前側，加強練習可以緩解上背部疼痛，起到美胸的作用。

蔡伴杜

These benefits, along with the great reduction in weight that is achieved by eliminating dirt and significantly reducing the amount of water required for plant growth, are reasons this high-tech method of food production has attracted the interest and support of NASA. On of the hurdles to be cleared for long distance space travel and even colonies on the Moon or nearby planets is finding a means for crews to manage self- sustaining supplies of food and oxygen.
Through aeroponics, this goal becomes a realistic possibility and humans and plants can become best friends in deep space. Humans consume oxygen and release carbon dioxide. Plants return the favor by consuming carbon dioxide and releasing oxygen. Humans can use edible parts of plants for nourishment, while human waste and inedible plant matter can be converted into the nutrient solution used inrentiyishuaeroponics for plant growth. The plants consume the nutrients and return clean water to the system. So aeroponics is a potential source of food, fresh oxygen, clean drinking water and together with humans can create a closed and self-sustaining ecological system.While aeroponics has not yet been used in long distance space travel, like many other aspects of NASA''s technological research, spin-off designs are now being used in commercial agricultural applications for food production. This technology is used to relieve hunger in parts of thewww.rentiyishu.beworld with limited access to arable land and to enable city dwellers to grow their own supply of fresh fruits and vegetables. Aeroponics has also led to advances in cloning of plants from cuttings. Numerous plants which were previously considered difficult, or impossible, to propagate from cuttings can now be replicated simply from a single stem. This is a boon to green houses attempting to propagate their best specimens. With a basic aeroponics setup, any interested individual can now clone plants. Finally, crops can also be grown in half the time required by traditional agricultural methods and require far less labor to harvest