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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":391},[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":383},134774,"tkyvh6n8deyfqwkms0uao5cy","Office Chair Exercise","office-chair-exercise-translation-2","**Office chair exercise is a fitness method that utilizes an office chair for workouts, suitable for sedentary scenarios such as offices and homes. It helps relieve fatigue and includes various exercise types and versions**.\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790494892293_518e7a7f_80e1094b69.jpg)\n\n### Specific Exercise Movements\n1. **Full-Body Activation Training**\n    - **Bulgarian Split Squat**: Take a large step forward with your left leg to support yourself on the ground, with your knee and toes pointing straight ahead. Place the front side of your right foot on the chair. Inhale as you squat down to the maximum extent, then exhale as you use your left glute and thigh muscles to rise back up. Keep your core engaged throughout and maintain a straight back. Repeat by switching directions.\n    - **Incline Push-Ups**: Place your hands shoulder-width apart on the seat. Inhale as you bend your elbows and lower your body, then exhale as you use your pectoral muscles to push your body back up. Keep your body in a plank position throughout, with your shoulders pulled back and down.\n    - **Bodyweight Squats**: Face away from the chair with your legs shoulder-width apart and your toes slightly turned outward. Inhale as you sit back onto your hips and lightly touch the chair, keeping your knees in line with your toes throughout.\n    - **Seated Lat Pulldowns**: Raise your arms overhead. Exhale as you use your latissimus dorsi muscles to pull your shoulders back and down, bringing your elbows down to the lowest point behind your body. Pause briefly.\n    - **Tricep Dips**: Support yourself behind your body with your arms, keeping your palms and elbows shoulder-width apart. Exhale as you use the tricep muscles on the back of your upper arms to push up, keeping your elbows close together without flaring them out. Avoid shrugging your shoulders.\n    - **Incline Plank**: Place your palms directly below your shoulders, with your shoulders, hips, and ankles in a straight line. Engage your core abdominal muscles and avoid arching your back or over-arching your hips.\n    - **Plank Shoulder Taps**: Maintain the incline plank position and tap your shoulders alternately with your hands. When your hands leave the support surface, try to keep your hips from twisting.\n2. **Chair Exercises**: Include neck stretches, trunk rotations, Russian twists with object passing, and other movement types involving stretching and twisting exercises. Some movements require holding static poses and repeating a specific number of times.\n3. **Abdominal Training**: Movements such as opposite elbow-to-knee touches, under-leg claps, side crunches, hand-supported crunches, and leg raises. Pay attention to avoiding arching your back during practice.\n\n### Different Versions\nThere are various versions of chair exercises. In 2020, a team led by Professor Huang Kuanrou from South China Normal University created a home workout version for the pandemic period, including acupressure and jumping activities. In 2021, a team of teachers and students led by Huang Kaiqi introduced a version with 18 standard movements, using a chair and a water cup as aids. In 2023, the Shanghai Popular Science Network incorporated it into the elderly home training system, designing six safe movements such as toe raises and hip abductions. In 2024, the Jiangsu Provincial Sports Bureau promoted this exercise through the \"Scientific Fitness Weekly Practice\" program as a workout option for middle-aged and elderly people and those with limited mobility.",false,"2026-10-08T16:50:26.028Z","2026-10-08T16:50:26.051Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":85,"height":85,"formats":359,"hash":379,"ext":38,"mime":41,"size":380,"url":381,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":382,"updatedAt":382,"publishedAt":382},1264,"yoymbila7oyxiqfzhg0dl7v5","import-1790494892293-518e7a7f.jpg",{"small":360,"medium":367,"thumbnail":373},{"ext":38,"url":361,"hash":362,"mime":41,"name":363,"path":364,"size":365,"width":51,"height":51,"sizeInBytes":366},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fsmall_import_1790494892293_518e7a7f_80e1094b69.jpg","small_import_1790494892293_518e7a7f_80e1094b69","small_import-1790494892293-518e7a7f.jpg","furniture\u002Fgallery",36.76,36757,{"ext":38,"url":368,"hash":369,"mime":41,"name":370,"path":364,"size":371,"width":58,"height":58,"sizeInBytes":372},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fmedium_import_1790494892293_518e7a7f_80e1094b69.jpg","medium_import_1790494892293_518e7a7f_80e1094b69","medium_import-1790494892293-518e7a7f.jpg",70.42,70422,{"ext":38,"url":374,"hash":375,"mime":41,"name":376,"path":364,"size":377,"width":65,"height":65,"sizeInBytes":378},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fthumbnail_import_1790494892293_518e7a7f_80e1094b69.jpg","thumbnail_import_1790494892293_518e7a7f_80e1094b69","thumbnail_import-1790494892293-518e7a7f.jpg",4.58,4578,"import_1790494892293_518e7a7f_80e1094b69",70.03,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790494892293_518e7a7f_80e1094b69.jpg","2026-09-27T07:41:32.554Z",[384],{"id":385,"documentId":348,"title":386,"slug":350,"excerpt":9,"content":387,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":388,"updatedAt":388,"publishedAt":389,"locale":390},134776,"办公椅练习","**办公椅练习是借助办公椅进行锻炼的健身方式，适用于办公室、居家等久坐场景，能缓解疲劳，包含多种动作类型和版本**。\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790494892293_518e7a7f_80e1094b69.jpg)\n\n### 具体练习动作\n1. **全身激活训练**\n    - **保加利亚分腿蹲**：左腿向前迈一大步支撑地面，膝盖和脚尖朝正前方，右脚背前侧搭在椅子上，吸气下蹲至最大幅度，呼气左侧臀腿发力起身还原，全程核心收紧，腰背挺直，交换方向重复。\n    - **上斜俯卧撑**：双手与肩同宽支撑在座位上，吸气手肘弯曲身体下行，呼气胸大肌发力上推，身体始终呈平板状，肩膀后收下放。\n    - **自重深蹲**：背对着椅子，双腿与肩同宽，脚尖微微向外打开，吸气臀部后坐轻触椅子，膝盖始终和脚尖保持同一方向。\n    - **坐姿高位下拉**：双臂举过头顶，呼气背阔肌发力带动双肩后收下沉，手肘向身体后侧下拉至最低点，稍作停顿。\n    - **肱三头肌臂屈伸**：双臂支撑在身体后方，手掌和手肘保持与肩同宽，呼气大臂后侧肱三头肌发力，夹紧手肘不要外扩，同时避免耸肩。\n    - **上斜高位平板支撑**：手掌支撑在肩膀正下方，肩膀髋关节和脚踝位于一条直线，核心腹肌收紧不要塌腰，臀部也不要过度上翘。\n    - **平板手触肩**：保持上斜平板支撑的姿势，双手依次触碰相对方向的肩膀，手离开支撑平面时，臀部尽量不要翻转。\n2. **椅子操**：包含颈部拉伸、转身回顾、俄罗斯转体递物品等动作类型，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。\n3. **腹肌训练**：对侧肘触膝、胯下击掌、左右侧卷腹、手撑卷腹、控腿等动作，练习时注意不要塌腰。\n\n### 不同版本\n椅子操有不同版本，2020年华南师范大学黄宽柔教授团队创编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。","2026-10-08T16:50:26.285Z","2026-10-08T16:50:26.310Z","zh-Hans",{"pagination":392},{"page":32,"pageSize":32},{"data":394,"meta":895},[395,400,405,410,415,420,425,430,435,440,445,450,455,460,465,470,475,480,485,490,495,500,505,510,515,520,525,530,535,540,545,550,555,560,565,570,575,580,585,590,595,600,605,610,615,620,625,630,635,640,645,650,655,660,665,670,675,680,685,690,695,700,705,710,715,720,725,730,735,740,745,750,755,760,765,770,775,780,785,790,795,800,805,810,815,820,825,830,835,840,845,850,855,860,865,870,875,880,885,890],{"id":396,"documentId":397,"slug":398,"title":399},434383,"v1i38kpz9vfkuvb7fjqc5x9k","office-chair-in-2026-buying-guide-recommendations","Office Chair in 2026: Buying Guide & 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