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sets.","2026-09-21T16:09:01.485Z","2026-09-21T16:09:02.184Z",[],{"id":309,"documentId":310,"name":311,"alternativeText":9,"caption":9,"focalPoint":9,"width":35,"height":35,"formats":312,"hash":337,"ext":88,"mime":91,"size":338,"url":339,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":340,"updatedAt":340,"publishedAt":340},8,"o2z0d7o8iysukb9o3hng7vgy","H103ddc26f9f243b787678c4d864a062e7.png",{"large":313,"small":319,"medium":325,"thumbnail":331},{"ext":88,"url":314,"hash":315,"mime":91,"name":316,"path":9,"size":317,"width":44,"height":44,"sizeInBytes":318},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Flarge_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","large_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","large_H103ddc26f9f243b787678c4d864a062e7.png",1632.38,1632384,{"ext":88,"url":320,"hash":321,"mime":91,"name":322,"path":9,"size":323,"width":51,"height":51,"sizeInBytes":324},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fsmall_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","small_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","small_H103ddc26f9f243b787678c4d864a062e7.png",465.61,465613,{"ext":88,"url":326,"hash":327,"mime":91,"name":328,"path":9,"size":329,"width":58,"height":58,"sizeInBytes":330},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fmedium_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","medium_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","medium_H103ddc26f9f243b787678c4d864a062e7.png",996.33,996327,{"ext":88,"url":332,"hash":333,"mime":91,"name":334,"path":9,"size":335,"width":65,"height":65,"sizeInBytes":336},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fthumbnail_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","thumbnail_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","thumbnail_H103ddc26f9f243b787678c4d864a062e7.png",55.2,55202,"H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f",462.02,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002FH103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","2026-09-21T16:08:48.655Z",{"pagination":342},{"page":32,"pageSize":343,"pageCount":32,"total":309},100,{"data":345,"meta":382},[346],{"id":347,"documentId":348,"title":349,"slug":350,"excerpt":9,"content":351,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":353,"updatedAt":353,"publishedAt":354,"locale":17,"cover":355,"category":9,"localizations":374},202690,"kwqx6ek5wv9035qxiz869qn0","Office Chair Core Training","office-chair-core-training-1","**Office chair core training can be achieved through various exercises. It is important to moderately sink the shoulders, tighten the core, and those with lumbar disc herniation (protrusion) should exercise with caution.**\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790496592621_d9ctzq5i_6385353393.png)\n\n### Exercise Movements and Key Points\n1. **Seated Overhead Lateral Flexion + Side Knee Extension**  \nSit on a chair with hands on hips and feet close together. Inhale as you laterally flex your torso, raise the same-side hand above your head, and move the same-side foot sideways so that the distance between your feet is twice your shoulder width. Straighten your leg, touch the ground with your heel, and then exhale; inhale to return to the starting position, and alternate sides, holding for 45 seconds. This exercise primarily targets the obliques, teres major, latissimus dorsi, deltoids, triceps, gluteus medius, adductors, and quadriceps.\n2. **Seated Under-Leg Clap**  \nSit on a chair with feet hip-width apart and arms extended outward in a W shape. Inhale as you slightly extend the knee and raise one leg so that the thigh is above the hip (sagittal plane), and then clap your hands under the leg and exhale; inhale to return to the starting position, and alternate sides, holding for 45 seconds. This exercise mainly works the lower rectus abdominis, iliopsoas, quadriceps, and deltoids.\n3. **Seated Elbow-to-Knee**  \nSit on a chair with feet hip-width apart and hands lightly touching the back of your head. Inhale as you flex and rotate your torso, raise the opposite leg so that the thigh is above the hip (sagittal plane), and bring the elbow close to touching the opposite knee, then exhale; inhale to return to the starting position, and alternate sides, holding for 45 seconds. This exercise primarily targets the rectus abdominis, obliques, iliopsoas, and deltoids.\n4. **Seated Back Extension**  \nSit on a chair with feet 1.5 times shoulder-width apart and hands in a front rack position. Inhale as you bend forward until your torso is nearly parallel to the ground, and then exhale to return to the starting position. Repeat sequentially, holding for 45 seconds. This exercise mainly works the erector spinae, gluteus maximus, and hamstrings.\n5. **Seated Twisting Dancer**  \nSit on a chair with feet close together and hands placed on your chest with forearms parallel to the ground. Breathe naturally as you alternately rotate your torso and legs in opposite directions, touching the ground with your toes. Alternate sides, holding for 45 seconds. This exercise primarily targets the obliques, gluteus medius, soleus, and deltoids.\n6. **Seated Crunch + Knee Raise**  \nSit on a chair with hands touching the seat, toes touching the ground, and feet close together. Inhale as you moderately flex your torso and raise your legs so that the thighs are above the hips (sagittal plane), then exhale; inhale to return to the starting position and repeat sequentially, holding for 45 seconds. This exercise mainly works the rectus abdominis, iliopsoas, triceps, deltoids, and soleus.\n\n### Training Recommendations\nExercise once a day, completing all six exercises above, one set per exercise, with a one-minute break between exercises.",false,"2026-10-09T14:43:46.958Z","2026-10-09T14:43:46.983Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":359,"height":360,"formats":361,"hash":370,"ext":88,"mime":91,"size":371,"url":372,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":373,"updatedAt":373,"publishedAt":373},1810,"m4zavykmlkflodi5i2tssagw","import-1790496592621-d9ctzq5i.png",313,233,{"thumbnail":362},{"ext":88,"url":363,"hash":364,"mime":91,"name":365,"path":366,"size":367,"width":368,"height":65,"sizeInBytes":369},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fthumbnail_import_1790496592621_d9ctzq5i_6385353393.png","thumbnail_import_1790496592621_d9ctzq5i_6385353393","thumbnail_import-1790496592621-d9ctzq5i.png","furniture\u002Fgallery",24.85,210,24847,"import_1790496592621_d9ctzq5i_6385353393",13.18,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790496592621_d9ctzq5i_6385353393.png","2026-09-27T08:09:52.840Z",[375],{"id":376,"documentId":348,"title":377,"slug":350,"excerpt":9,"content":378,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":379,"updatedAt":379,"publishedAt":380,"locale":381},202692,"办公椅核心训练","**办公椅核心训练可通过多种动作实现，需注意适度沉肩、收紧核心，腰椎间盘突出（膨出）者需谨慎锻炼。**\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790496592621_d9ctzq5i_6385353393.png)\n\n### 训练动作及要点\n1. **椅上过顶体侧屈 + 侧伸膝**  \n坐在椅子上，双手叉腰，双脚接近并拢。吸气时躯干侧屈，同侧手举至头顶上方，同侧脚侧移至双脚间距为 2 倍肩宽，伸直腿部，脚踵触地后呼气；吸气还原，换另一侧交替进行，坚持 45 秒。此动作主要锻炼腹内外斜肌、大圆肌、背阔肌、三角肌、肱三头肌、臀中肌、内收肌、股四头肌。\n2. **坐姿跨下击掌**  \n坐在椅子上，双脚间距与髋同宽，双臂向外张开呈 W 形。吸气时单腿略微伸膝、上举至大腿高于髋部（矢状面），双手移至腿部下方击掌后呼气；吸气还原，换另一侧交替进行，坚持 45 秒。主要锻炼腹直肌下部、髂腰肌、股四头肌、三角肌。\n3. **椅上肘触膝**  \n坐在椅子上，双脚间距与髋同宽，双手轻触头部后侧。吸气时躯干屈曲、侧旋，对侧腿提膝至大腿高于髋部（矢状面），肘部接近触碰对侧腿膝后呼气；吸气还原，换另一侧交替进行，坚持 45 秒。主要锻炼腹直肌、腹内外斜肌、髂腰肌、三角肌。\n4. **椅上挺身**  \n坐在椅子上，双脚间距为 1.5 倍肩宽，双手前架位。吸气时俯身至躯干接近与地面平行，还原呼气，依次重复，坚持 45 秒。主要锻炼竖脊肌、臀大肌、腘绳肌。\n5. **椅上旋舞者**  \n坐在椅子上，双脚接近并拢，双手置于胸前，前臂平行于地面。自然呼吸时躯干交替侧旋、双腿交替侧旋（方向相反），脚尖点地，两侧交替进行，坚持 45 秒。主要锻炼腹内外斜肌、臀中肌、比目鱼肌、三角肌。\n6. **椅上卷腹 + 提膝**  \n坐在椅子上，双手触凳，脚尖触地，双脚接近并拢。吸气时躯干适度屈曲，双腿上举至大腿高于髋部（矢状面）后呼气；吸气还原，依次重复，坚持 45 秒。主要锻炼腹直肌、髂腰肌、肱三头肌、三角肌、比目鱼肌。\n\n### 训练建议\n每天锻炼 1 次，每次完成上述 6 个动作，每个动作完成 1 组，动作间隔 1 分钟。","2026-10-09T14:43:47.561Z","2026-10-09T14:43:47.585Z","zh-Hans",{"pagination":383},{"page":32,"pageSize":32},{"data":385,"meta":884},[386,391,396,401,406,411,416,421,426,431,436,441,446,451,456,461,466,471,476,481,486,491,496,501,506,511,516,521,526,531,536,541,546,551,556,561,566,571,576,581,586,591,596,600,605,610,615,620,625,630,635,639,644,649,654,659,664,669,674,679,684,689,694,699,704,709,714,719,724,729,734,739,744,749,754,759,764,769,774,779,784,789,794,799,804,809,814,819,824,829,834,839,844,849,854,859,864,869,874,879],{"id":387,"documentId":388,"slug":389,"title":390},434707,"piyyxadol3wgma7rymrith8u","everything-you-need-to-know-about-office-chair-seat-cushion","Everything You Need to Know About Office Chair Seat Cushion",{"id":392,"documentId":393,"slug":394,"title":395},434703,"rccm5az8irj4y06bgv7j08vj","how-to-choose-the-right-office-chair-recline","How to Choose the Right Office Chair 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