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(Please consult with your physician before beginning this or any other exercise program.)

（開始練習之前請向醫師咨詢您的身體是否適合運動。）

So if you can't get away from your desk, and you want to squeeze a quick workout, this is great Chair Workout that you can do in your office. All right, let's start with it. Try and do.

如果你不能離開辦公桌，但又想擠出點時間稍微做些運動，那么下面這個椅上練習能夠讓你在辦公室也能鍛煉身體。好了，讓我們開始吧，大家一起試著做一下。

I want you to bring your hands right under your shoulders, move away from chair and keep your knees bent.

把你的雙手放到與肩同寬的位置，身體離開椅子，膝蓋彎曲。

Your albows got to be nice and close to your body. So I want you to lower your body and extend the arms as you lift. Let's do eight of these.

注意手肘必須緊貼身體，下蹲，然后向上撐起身體時伸直手臂。一起來做八次這個動作。

Eight, push. Seven. You will feel this immediately in your arms. And five, good, you got four more. And three, excellent. Two. Last one, take a seat.

八，用力推，七，你的手臂很快就會有感覺。五，好的，還有四個。三，非常好，二，最后一次，好，坐回椅子上。

So we just work the triceps. Now we are gonna work the abs. So hang on to the sides of your chair. And come a little close to the edge of it. I want you to lean back just a little bit, and lift your legs up off the floor while bending your knees. So come up for two and down for two. Again, you'll feel it immediately in your abdominal. Do that again, this is three, going for eight. Five, and breathe. Good. Four, nice feeling in your abs. Three, two, and last one, nice job!

剛才我們練了我們的三頭肌，下面來練一下腹肌。雙手分別握住椅子兩邊，稍微靠近前端一點。身體向后靠，然后抬起雙腿，雙腳離地，膝蓋彎曲。像這樣數到二上、二下。同樣的，你的腹肌馬上就會有感覺。再來，三，我們要做八次。五，呼吸。好的，四，腹肌會感覺很緊。三，二，最后一次，好的。

Come to a standing position. This is what I called the Halve Squat. Make sure that you are nicely close to your chair. You are going to sit back into our heels like just about to sit back into your chair but not really. Now stand up. Let's do eight of these. Extend your arms forward. Here we go. Make sure you feel parallel. Sit back to your heels, knees are never over the toes. Good, this is three; we are going for eight. Five, good. Six. Seven, and eight. Nice work.

站起來。接下來的動作叫做半蹲。確保貼近椅子，就跟你平常要坐下去那樣往回坐，但是不要坐下去。現在站起來。我們來做八次。雙臂向前伸展，開始。保持左右兩邊平衡。下蹲，膝蓋不要超過腳尖。好的，三；我們做八次；五，好的，六，七，八。好！

So next time you take coffee break, I want you to think about doing these exercises. And in no time, you will get strong abs, strong triceps, and strong legs.

我希望以后你工作期間，到下午茶時間就可以做這幾個動作，很快，你的腹肌、三頭肌和腿部都會變得很緊實。