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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":392},[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":384},178411,"gu9natqttygpa9hosm35dbcg","Office Chair Core Training","office-chair-core-training","**There are various ways to train your core using an office chair. Here are some specific and effective training methods**: \n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790495039822_bfe7905x_3c77ba46e9.jpg)\n\n### Jo's Quick Office Workout\nThis includes actions such as finger movements, wrist flicks, arm raises, arm side touches, seated torso twists, seated scissor kicks, and deep breathing. These movements require no additional equipment and can be done while sitting on an office chair. The focus is on activating core strength, making them suitable for simple exercises during office breaks to help relieve stiffness caused by prolonged sitting and boost physical vitality.\n\n### Office Chair Yoga Core Exercises\nSit slightly forward on the edge of the chair, place your hands on the mat, keep your back straight, tighten your abdomen, then slowly lean back, allowing your back to gently rest against the chair back, and bring your feet up for practice. This exercise method combines the stretching and relaxation concepts of yoga. Through specific posture adjustments, it can effectively train the core muscle groups, enhancing the strength and stability of the abdomen and waist.\n\n### Chair-Based Core Training\n - **Seated Overhead Lateral Flexion + Side Knee Extension**: Sit on the chair with your hands on your hips and your feet close together. Inhale as you flex your torso laterally, 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, switch sides, and repeat alternately for 45 seconds. This mainly trains multiple muscle groups such as the internal and external obliques, teres major, and latissimus dorsi.\n - **Seated Cross-Leg Clap**: Sit on the chair with your feet hip-width apart and your arms spread out in a W shape. Inhale as you slightly extend the knee and raise one leg so that your thigh is higher than your hip, and move your hands to clap under your leg, then exhale; inhale to return to the starting position, switch sides, and repeat alternately for 45 seconds. This focuses on training the lower part of the rectus abdominis and the iliopsoas.\n - **Seated Elbow-to-Knee Touch**: Sit on the chair with your feet hip-width apart and your hands lightly touching the back of your head. Inhale as you flex and rotate your torso, raise the opposite leg so that your thigh is higher than your hip, and bring your elbow close to touching the knee of the opposite leg, then exhale; inhale to return to the starting position, switch sides, and repeat alternately for 45 seconds. This mainly trains the rectus abdominis and the internal and external obliques.\n\n### 8-Minute Seated Ab Workout\nThis includes alternating leg raises, cross-leg claps, and mountain climbers, performed in three cycles. This training method comprehensively stimulates the abdominal muscles through a combination of multiple movements, improving core strength and endurance.\n\n**When exercising, sink your shoulders moderately, tighten your core, and it is recommended to exercise once a day, completing 6 movements (the 6 movements in the chair-based core training), doing 1 set of each movement, referring to the above for the duration of each set, with a 1-minute interval between movements. Those with lumbar disc herniation (protrusion) should exercise with caution.**",false,"2026-10-09T06:35:59.107Z","2026-10-09T06:35:59.138Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":359,"height":359,"formats":360,"hash":380,"ext":38,"mime":41,"size":381,"url":382,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":383,"updatedAt":383,"publishedAt":383},1356,"kvatdrptoc2etp41jbiccpsi","import-1790495039822-bfe7905x.jpg",960,{"small":361,"medium":368,"thumbnail":374},{"ext":38,"url":362,"hash":363,"mime":41,"name":364,"path":365,"size":366,"width":51,"height":51,"sizeInBytes":367},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fsmall_import_1790495039822_bfe7905x_3c77ba46e9.jpg","small_import_1790495039822_bfe7905x_3c77ba46e9","small_import-1790495039822-bfe7905x.jpg","furniture\u002Fgallery",46.13,46127,{"ext":38,"url":369,"hash":370,"mime":41,"name":371,"path":365,"size":372,"width":58,"height":58,"sizeInBytes":373},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fmedium_import_1790495039822_bfe7905x_3c77ba46e9.jpg","medium_import_1790495039822_bfe7905x_3c77ba46e9","medium_import-1790495039822-bfe7905x.jpg",88.01,88013,{"ext":38,"url":375,"hash":376,"mime":41,"name":377,"path":365,"size":378,"width":65,"height":65,"sizeInBytes":379},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fthumbnail_import_1790495039822_bfe7905x_3c77ba46e9.jpg","thumbnail_import_1790495039822_bfe7905x_3c77ba46e9","thumbnail_import-1790495039822-bfe7905x.jpg",7.35,7350,"import_1790495039822_bfe7905x_3c77ba46e9",103.03,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790495039822_bfe7905x_3c77ba46e9.jpg","2026-09-27T07:44:00.096Z",[385],{"id":386,"documentId":348,"title":387,"slug":350,"excerpt":9,"content":388,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":389,"updatedAt":389,"publishedAt":390,"locale":391},178413,"办公椅锻炼核心","**利用办公椅锻炼核心的方法多样，以下是一些具体且有效的训练方式**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790495039822_bfe7905x_3c77ba46e9.jpg)\n\n### Jo的快速办公室训练\n包含活动手指、手腕外甩、手臂向上伸展、手臂左右触摸、坐姿体转、坐姿剪刀开合、深呼吸等动作。这些动作无需额外器械，坐在办公椅上即可完成，重点在于激活核心力量，适合在办公间隙进行简单锻炼，帮助缓解久坐带来的身体僵硬，提升身体活力。\n\n### 办公椅瑜伽核心练习\n稍微往前坐到椅子边缘，手扶在垫上，保持背部挺直，收紧腹部，然后慢慢往后躺，让背部轻轻靠在椅靠上，再将脚带起来进行练习。这种练习方式结合了瑜伽的伸展与放松理念，通过特定的姿势调整，能够有效锻炼核心肌群，增强腹部和腰部的力量与稳定性。\n\n### 椅上核心训练\n - **椅上过顶体侧屈+侧伸膝**：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，换另一侧交替重复，坚持45秒。主要锻炼腹内外斜肌、大圆肌、背阔肌等多个肌群。\n - **坐姿跨下击掌**：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，双手移至腿部下方击掌后呼气；吸气还原，换另一侧交替重复，坚持45秒。重点锻炼腹直肌下部、髂腰肌等。\n - **椅上肘触膝**：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，肘部接近触碰对侧腿膝后呼气；吸气还原，换另一侧交替重复，坚持45秒。主要锻炼腹直肌、腹内外斜肌等。\n\n### 8mins坐姿练腹\n包含交替抬腿、胯下击掌、俯身登山跑，循环三次进行练习。这种训练方式通过多个动作的组合，全面刺激腹部肌肉，提高核心力量和耐力。\n\n**锻炼时需适度沉肩，收紧核心，建议每天锻炼1次，每次完成6个动作（椅上核心训练的6个动作），每个动作完成1组，每组时长参考上述，动作间隔1分钟，腰椎间盘突出（膨出）者谨慎锻炼**。","2026-10-09T06:35:59.410Z","2026-10-09T06:35:59.439Z","zh-Hans",{"pagination":393},{"page":32,"pageSize":32},{"data":395,"meta":896},[396,401,406,411,416,421,426,431,436,441,446,451,456,461,466,471,476,481,486,491,496,501,506,511,516,521,526,531,536,541,546,551,556,561,566,571,576,581,586,591,596,601,606,611,616,621,626,631,636,641,646,651,656,661,666,671,676,681,686,691,696,701,706,711,716,721,726,731,736,741,746,751,756,761,766,771,776,781,786,791,796,801,806,811,816,821,826,831,836,841,846,851,856,861,866,871,876,881,886,891],{"id":397,"documentId":398,"slug":399,"title":400},434371,"rb91zla3wkz7rf40dgz698vb","why-office-chair-matter-a-quick-guide","Why Office Chairs Matter: A Quick 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