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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},362536,"k1smo9ki2vydz9j6okc4hws0","Office Chair Fitness Exercises","office-chair-fitness-exercises-translation","**The following are some fitness exercises suitable for performing with an office chair. You can choose to practice them based on your personal needs and the stability of the chair**: \n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790506184107_ao5ulc3v_a640a00f18.jpg)\n\n**1. Eylem Abaci 10-Minute Office Stretching** \nThis workout consists of 20 sets of movements, with each set lasting 30 seconds, and can be completed without getting up. The movements are designed to target muscle stiffness and posture issues caused by prolonged sitting. Through static stretching, it relieves tension in the shoulders, neck, back, and waist, while also helping to correct bad postures such as rounded shoulders and hunchback. It is suitable for doing after long hours of desk work to quickly restore body flexibility. \n\n**2. Supine Plank Support** \nUsing the toes and the neck and shoulders as support points, raise the body until it is parallel to the ground, maintaining continuous force in the thighs, calves, buttocks, lower back, back, shoulders, and abdominal muscles. When stationary, coordinate with breath control: **Inhale while expanding the abdomen outward and exhale while contracting the abdomen inward** to enhance the stimulation effect on the transverse abdominis. It is recommended to complete 5-10 deep breaths as one set and perform a total of 3 sets. This movement can strengthen the core muscle group, but ensure the stability of the chair to avoid sliding or tipping over. \n\n**3. Chair Tricep Dips** \nAdjust the width of the chair to be shoulder-width apart, place both hands on the seat, and have the knees or feet touch the ground to reduce the difficulty (advanced practitioners can keep their feet suspended). When bending the elbows, avoid shrugging the shoulders, lean the body slightly forward, and tighten the abdomen, completing the movement through the force of the arm and chest muscles. This training can effectively exercise the triceps, pectoralis major, and anterior deltoid, and is suitable for enhancing upper body strength. \n\n**4. 4-Minute Office Paid Slimming Workout** \nIt includes 5 efficient movements: \n- **Seated Elbow-to-Knee**: Sit on the front one-third of the chair, touch the opposite elbow to the opposite knee, and use the core to control the body back to the upright position. \n- **Seated Bicycle**: Increase the range of motion, touch the opposite hand to the opposite toe, and keep the core tight to maintain balance. \n- **Squat-to-Seat Jump**: Lightly touch the buttocks to the seat and then quickly jump up, repeating the movement to improve cardiopulmonary function. \n- **Chair-Assisted Mountain Climbers**: Place both hands on the edge of the chair, tighten the core, and then alternately lift the knees to simulate running movements. \n- **Chair-Assisted Shoulder Touches**: Touch the opposite shoulder with both hands in turn, keeping the body stable without shaking. \n\n**5. Basic Movements of Seated Fitness Method** \n- **Warm-up Exercises**: Lift the heels after pointing the toes on the ground and repeat; extend the left leg forward, press the heel forward and hook the toe back toward the body, alternating left and right. \n- **Abdominal and Back Muscle Exercises**: Contract the abdominal muscles, lean the body forward, and at the same time lift the toes to strengthen the lower back and abdominal muscles. \n\n**Precautions**: \n- Check the stability of the chair before practicing and avoid using chairs with wheels or loose structures. \n- Keep the core tight during the movements to avoid excessive compensation by the waist. \n- Adjust the difficulty of the movements according to your own ability and gradually increase the training volume. \n- If you experience pain or discomfort, stop immediately and consult a professional.",false,"2026-10-16T10:06:09.066Z","2026-10-16T10:06:09.092Z",{"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},3956,"n6j53groi00zwhxegernprku","import-1790506184107-ao5ulc3v.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_1790506184107_ao5ulc3v_a640a00f18.jpg","small_import_1790506184107_ao5ulc3v_a640a00f18","small_import-1790506184107-ao5ulc3v.jpg","furniture\u002Fgallery",27.61,27608,{"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_1790506184107_ao5ulc3v_a640a00f18.jpg","medium_import_1790506184107_ao5ulc3v_a640a00f18","medium_import-1790506184107-ao5ulc3v.jpg",62.85,62852,{"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_1790506184107_ao5ulc3v_a640a00f18.jpg","thumbnail_import_1790506184107_ao5ulc3v_a640a00f18","thumbnail_import-1790506184107-ao5ulc3v.jpg",4.11,4106,"import_1790506184107_ao5ulc3v_a640a00f18",56.76,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790506184107_ao5ulc3v_a640a00f18.jpg","2026-09-27T10:49:44.372Z",[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},362538,"办公椅健身动作","**适合利用办公椅进行的健身动作包括以下几种，可根据个人需求和椅子稳定性选择练习**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790506184107_ao5ulc3v_a640a00f18.jpg)\n\n**1. Eylem Abaci 10分钟办公室拉伸**  \n该训练包含20组动作，每组持续30秒，无需起身即可完成。动作设计针对久坐导致的肌肉僵硬和体态问题，通过静态拉伸缓解肩颈、背部及腰部的紧张感，同时帮助矫正圆肩、驼背等不良姿势。适合在长时间伏案工作后进行，可快速恢复身体灵活性。\n\n**2. 仰卧位平板支撑**  \n以脚尖和颈肩为支撑点，将身体撑起至与地面平行，保持大腿、小腿、臀部、后腰、背部、肩部及腹部肌肉持续发力。静止时需配合呼吸控制：**吸气时腹部向外扩张，吐气时腹部向内收缩**，以增强腹横肌的刺激效果。建议完成5-10次深呼吸为一组，共进行3组。此动作可强化核心肌群，但需确保椅子稳定性，避免滑动或倾倒。\n\n**3. 椅子臂屈撑**  \n调整椅子宽度与肩同宽，双手撑于椅面，膝盖或脚接触地面以降低难度（进阶者可保持脚悬空）。屈肘时避免肩部耸起，身体微微前倾并收紧腹部，通过手臂和胸部肌肉发力完成动作。此训练可有效锻炼肱三头肌、胸大肌及三角肌前束，适合增强上肢力量。\n\n**4. 办公室带薪瘦身4分钟训练**  \n包含5个高效动作：  \n- **坐姿肘触膝**：坐在椅子前1\u002F3处，对侧肘部触碰对侧膝盖，核心发力控制身体回正。  \n- **坐姿自行车**：加大动作幅度，对侧手触碰对侧脚尖，保持核心收紧以维持平衡。  \n- **深蹲坐跳**：臀部轻触凳面后迅速跳起，重复动作以提升心肺功能。  \n- **扶椅登山跑**：双手扶椅边，核心收紧后交替提膝模拟跑步动作。  \n- **扶椅摸肩**：双手依次触碰对侧肩膀，保持身体稳定不晃动。  \n\n**5. 坐椅健身法基础动作**  \n- **热身运动**：脚尖点地后抬起脚跟，重复收回；左腿向前伸直，脚跟向前压、脚尖向身体方向回勾，左右交替进行。  \n- **腹背肌肉运动**：收缩腹部肌肉，身体向前俯身，同时翘起脚尖以增强下背部和腹部力量。  \n\n**注意事项**：  \n- 练习前需检查椅子稳定性，避免使用带轮子或结构松动的椅子。  \n- 动作过程中保持核心收紧，避免腰部过度代偿。  \n- 根据自身能力调整动作难度，循序渐进增加训练量。  \n- 若出现疼痛或不适，应立即停止并咨询专业人士。","2026-10-16T10:06:09.627Z","2026-10-16T10:06:09.653Z","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},435147,"e8irjlybgewopkocxkiae3ze","office-chair-armrest-what-to-know-before-you-buy","Office Chair Armrest: What to Know Before You Buy",{"id":401,"documentId":402,"slug":403,"title":404},435143,"g8yhywzhud9c4yshetup0xk7","top-office-chair-wood-manufacturers-how-to-choose-a-factory-partner","Top Office Chair Wood Manufacturers: How to Choose a Factory 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