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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},241907,"db3i6jp7zcqli2tn5dpdk6r4","Office Chair Workout","office-chair-workout","**There are various ways to work out using an office chair, covering aspects such as posture improvement, shoulder and back relaxation, and lower limb training. Here are the details**: \n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790496865856_580id8hp_d83f259744.png)\n\n### Improving Posture and Relieving Shoulder and Back Fatigue\n- **18-minute Workout**: This workout mainly targets the improvement of hunchback and rounded shoulders, while effectively relieving tension and fatigue in the shoulders and back. Through a series of specific movements, it helps adjust body posture, strengthen the muscles in the shoulder and back areas, restore the body to a good posture, and reduce shoulder and back discomfort caused by poor posture.\n- **15-minute Workout**: Suitable for sedentary people to relax their shoulders and neck. Sitting for long periods can easily lead to poor blood circulation in the shoulder and neck areas, causing problems such as dry and painful eyes, brain fog, and fatigue. In this workout, using the middle and index fingers of both hands to push the cervical spine obliquely upwards provides some space at the back of the cervical spine. Supporting the neck when looking up helps relax the shoulder and neck muscles, promote blood circulation, and relieve related symptoms.\n\n### Lower Limb Training\n- **Squat Preparation**: Sit upright on a chair, raise both hands level, lean the body slightly forward to simulate reaching for something, and then lift the hips and stand up, relying on the coordinated effort of the buttocks and thighs to complete the movement. Keep the back straight and avoid hunching throughout the process. Complete the up-and-down movements slowly and evenly. Do 8 - 10 repetitions per set, rest for about 1 minute between sets, and complete three sets in a cycle. This can effectively exercise the buttock and thigh muscles.\n- **Standing Calf Raises**: Hold the chair firmly with both hands to keep the body upright, place both feet flat on the ground, slowly lift the heels and stand on tiptoe to fully stretch the calf muscles. Do 8 - 10 repetitions per set, rest for 1 minute between sets, and complete three sets in a cycle. This helps strengthen the calf muscles.\n- **Standing Back Leg Lifts**: Hold the chair with both hands to stabilize the body, lean the torso slightly forward, extend the heel of one foot backward while tightening the buttocks, pause for 2 seconds at the maximum extension, and then slowly return to the starting position. Do 8 - 10 repetitions per set, alternate between the left and right legs, and complete three sets in a cycle. This focuses on exercising the buttock muscles.\n- **Lunge Squats**: Step forward with one leg and keep the body vertical. Slowly bring the back knee close to the ground, and then use the leg strength to stand up evenly. Do 8 - 10 repetitions per set, alternate between the left and right legs, and complete three sets in a cycle. This can exercise multiple muscle groups including the front and back of the thighs and the buttocks.\n\n### Chair-assisted Squats\nHold onto an object to keep the back straight, and complete the squatting and standing movements through slow control, emphasizing the full participation of the leg muscle groups in the squatting and standing process. Face away from the chair, hold the sides of the chair seat with both hands, and keep the knees from exceeding the toes when squatting. It is recommended to do 10 - 20 repetitions per day, which can be divided into 3 - 5 sets; or do 8 repetitions per set, complete one round in the morning and one in the afternoon each day, with a 30-second rest between movements. The elderly can adjust the training volume to 50 - 100 repetitions per day or 3 - 5 times per week according to their own 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改善体态与缓解肩背疲劳\n- **18分钟跟练**：此跟练方式主要针对改善驼背与肩膀内扣问题，同时能有效缓解肩背紧张与疲劳。通过一系列特定的动作，帮助调整身体姿态，增强肩背部位的肌肉力量，使身体恢复良好的体态，减轻因不良姿势带来的肩背不适。\n- **15分钟跟练**：适合久坐人群进行肩颈放松。久坐容易导致肩颈部位血液循环不畅，引发眼睛干涩与疼痛、脑雾、疲劳等问题。该跟练中，双手中指和食指向斜上方推颈椎，给颈椎后侧一定空间，抬头向上时支撑脖颈，这些动作有助于放松肩颈肌肉，促进血液循环，缓解相关不适症状。\n\n### 下肢训练\n- **深蹲预备式**：端坐于椅子上，双手抬平，身体微微前倾模拟向前够物，顺势抬臀起身，依靠臀部与大腿协同发力完成动作。全程要保持腰背挺直、不含胸弓背，缓慢匀速地完成上下起落，每组进行8 - 10次，组间休息1分钟左右，循环完成三组训练，可有效锻炼臀部和大腿肌肉。\n- **站姿提踵**：双手扶稳椅子保持身体直立，双脚平稳踩地，缓慢抬起脚跟、踮起脚尖，充分拉伸小腿肌肉。每组同样进行8 - 10次，组间休息1分钟，循环完成三组训练，有助于增强小腿肌肉力量。\n- **站姿后抬腿**：双手扶椅稳定身体，躯干微微前倾，单侧脚后跟向后延伸，同时收紧臀部，抬到极限后停顿2秒再缓慢还原。每组8 - 10次，左右腿交替训练，循环完成三组训练，可重点锻炼臀部肌肉。\n- **弓步深蹲**：单腿向前跨步站立，身体保持垂直，后侧膝盖缓慢靠近地面，随后腿部发力匀速站起。每组8 - 10次，左右腿交替训练，循环完成三组训练，能锻炼到大腿前后侧及臀部等多部位肌肉。\n\n### 扶椅深蹲\n双手扶物保持腰背绷直，通过慢速控制完成下蹲与起立动作，强调蹲起过程中腿部肌肉群全程参与发力。身体背对椅子，双手扶椅面两侧，下蹲时保持膝盖不超过脚尖。建议每日进行10 - 20次，可分3 - 5组完成；也可采用每组8次，每日上午、下午各完成一轮，动作间休息30秒的训练方式。老年人可依据自身情况，将训练量调整为每日50 - 100次，或每周进行3 - 5次。","2026-10-10T02:59:10.410Z","2026-10-10T02:59:10.433Z","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 Guide",{"id":402,"documentId":403,"slug":404,"title":405},434367,"eundlenug3xlwzxs1bqwx1ei","office-chair-what-to-know-before-you-buy","Office Chair: What to Know Before You 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