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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":396},[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":388},263659,"wmabh5mvqk3fnwzgxnb7r7r6","Office Chair Exercise Routine","office-chair-exercise-routine","**The office chair exercise routine is a fitness method that utilizes a chair for exercise in sedentary settings such as offices. There are various combinations of movements and versions, detailed below**:\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790504925198_rh7d9upu_c663251eff.jpg)\n\n### Xiaowei Fitness Routine\nIncludes two sets of leg exercises. The first movement involves crossing your feet in front while holding your hands on your chest, slowly leaning your back against the chair, and bending and lifting your knees simultaneously as you lean forward. This movement exercises the leg muscles and enhances leg strength. The second movement involves holding your hands on your chest with your legs straight, lifting your right leg as high as possible to the left upper side, holding for five seconds, then switching to the left leg to the right upper side, alternating in this manner. Each set consists of five movements, and doing five sets daily helps improve leg flexibility and coordination.\n\n### Chair Exercises\nThese exercises feature a variety of movements, including neck stretches, turning and looking back, Russian twists with object passing, and involve stretching and twisting training forms. Some movements require maintaining static postures and repeating a specific number of times. Different teams have created various versions over the years, such as the home exercise version developed by Professor Huang Kuanrou's team from South China Normal University in 2020 during the pandemic, which includes acupressure and jumping activities; the version with 18 standard movements introduced by Huang Kaiqi and other teachers and students in 2021, using a chair and a water cup as aids; the six safe movements designed by Shanghai Science Popularization Network in 2023 for elderly home training, including toe raises and hip abductions; and the version promoted by the Jiangsu Provincial Sports Bureau in 2024 through the \"Science Fitness Weekly Practice\" program for middle-aged and elderly people and those with mobility issues.\n\n### 6-Minute Full-Body Activation with a Chair\nIncludes multiple movements such as Bulgarian split squats, incline push-ups, bodyweight squats, and seated high pulls. These movements comprehensively exercise muscles in the buttocks, thighs, chest, back, arms, and other areas, enhancing core strength and stability.\n\n### 15-Minute Office Fitness Routine\nIncludes movements such as NEELIFT, NDSTAND, OE TOUCH, and others that can eliminate sedentary fat, relax muscles, and be performed while sitting in a chair.",false,"2026-10-10T17:20:32.920Z","2026-10-10T17:20:32.948Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":359,"height":360,"formats":361,"hash":384,"ext":38,"mime":41,"size":385,"url":386,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":387,"updatedAt":387,"publishedAt":387},3369,"j42elfpcoyp3ozq2ivuliv9m","import-1790504925198-rh7d9upu.jpg",661,960,{"small":362,"medium":370,"thumbnail":377},{"ext":38,"url":363,"hash":364,"mime":41,"name":365,"path":366,"size":367,"width":368,"height":51,"sizeInBytes":369},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fsmall_import_1790504925198_rh7d9upu_c663251eff.jpg","small_import_1790504925198_rh7d9upu_c663251eff","small_import-1790504925198-rh7d9upu.jpg","furniture\u002Fgallery",25.89,344,25892,{"ext":38,"url":371,"hash":372,"mime":41,"name":373,"path":366,"size":374,"width":375,"height":58,"sizeInBytes":376},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fmedium_import_1790504925198_rh7d9upu_c663251eff.jpg","medium_import_1790504925198_rh7d9upu_c663251eff","medium_import-1790504925198-rh7d9upu.jpg",47.39,516,47391,{"ext":38,"url":378,"hash":379,"mime":41,"name":380,"path":366,"size":381,"width":382,"height":65,"sizeInBytes":383},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fthumbnail_import_1790504925198_rh7d9upu_c663251eff.jpg","thumbnail_import_1790504925198_rh7d9upu_c663251eff","thumbnail_import-1790504925198-rh7d9upu.jpg",4.8,107,4804,"import_1790504925198_rh7d9upu_c663251eff",67.4,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790504925198_rh7d9upu_c663251eff.jpg","2026-09-27T10:28:45.459Z",[389],{"id":390,"documentId":348,"title":391,"slug":350,"excerpt":9,"content":392,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":393,"updatedAt":393,"publishedAt":394,"locale":395},263661,"办公椅锻炼操","**办公椅锻炼操是借助椅子在办公室等久坐场景进行锻炼的健身方式，有多种动作组合和版本，以下为你详细介绍**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790504925198_rh7d9upu_c663251eff.jpg)\n\n### 小伟健身操\n包含两组腿部健身运动。第一个动作，双手抱在胸前，双脚交叉于前方，背部缓缓靠在椅背上，身体前倾同时双腿进行弯曲提膝动作，此动作可锻炼腿部肌肉，增强腿部力量。第二个动作，双手抱于胸前，双腿伸直，先将右腿抬起尽量向左上方摆动，坚持五秒钟后换左腿向右上方摆动，如此交叉循环，一组五个动作，每天做五组，有助于提高腿部灵活性和协调性。\n\n### 椅子操\n动作类型多样，涵盖颈部拉伸、转身回顾、俄罗斯转体递物品等，涉及伸展、扭转等训练形式，部分动作需保持静态姿势并重复特定次数。不同团队在不同年份创编了不同版本，如2020年华南师范大学黄宽柔教授团队创编的疫情期间居家锻炼版本，包含穴位按摩和跑跳活动等环节；2021年黄凯琪等师生团队推出的包含18个标准动作的版本，使用椅子与水杯作为辅助工具；2023年上海科普网将其纳入老年居家训练体系，设计抬高脚趾、髋关节外展等6个安全动作；2024年江苏省体育局通过《科学健身周周练》栏目推广该操作为中老年人及行动不便者的锻炼方案。\n\n### 6分钟一把椅子激活全身训练\n包含多个动作，如保加利亚分腿蹲、上斜俯卧撑、自重深蹲、坐姿高位下拉等。这些动作能全面锻炼到臀腿、胸肌、背部、手臂等多个部位的肌肉，增强身体的核心力量和稳定性。\n\n### 15分钟办公室健身操\n包含NEELIFT、NDSTAND、OE TOUCH等多个动作，可消除久坐赘肉，放松肌肉，在坐椅子的情况下就能进行锻炼。","2026-10-10T17:20:33.417Z","2026-10-10T17:20:33.445Z","zh-Hans",{"pagination":397},{"page":32,"pageSize":32},{"data":399,"meta":899},[400,405,410,415,420,425,430,435,440,445,450,455,460,465,470,475,480,485,490,495,500,505,510,515,520,525,530,535,540,545,550,555,560,565,570,575,580,585,590,595,600,605,610,615,620,625,630,635,640,645,650,655,660,665,670,675,680,685,690,695,700,705,710,715,720,725,730,735,740,745,750,755,760,765,770,775,780,785,790,795,800,805,810,815,820,825,830,835,840,845,850,855,860,865,869,874,879,884,889,894],{"id":401,"documentId":402,"slug":403,"title":404},434911,"xrsfft0hicwlz7aaq1q76a5u","office-chair-casters-buying-guide-features-options-tips","Office Chair Casters Buying Guide: Features, Options & Tips",{"id":406,"documentId":407,"slug":408,"title":409},434907,"z0u259qg7vsvv8d0oj481vpa","office-chair-backrest-what-to-know-before-you-buy","Office Chair Backrest: What to Know Before You 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