白领健身转一转 旋转健身法

　　人像一部组装机器，需常常运动，否则就极易患上诸如颈椎、腰椎、膝关节骨质增生等疾病。对那些从事脑力劳动或较轻体力工作的人而言，在工作间隙常常旋转有关部位，可以收到意想不到的效果。

[健身图集]美女编辑真人示范电脑操 四分钟远离电脑病

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  动作一：十指交叉前平举

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  动作一：十指交叉前平举

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105452258.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105452258.jpg
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  动作二：十指交叉头上举

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105453133.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105453133.jpg
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  动作二：十指交叉头上举

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105453820.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105453820.jpg
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  动作三：站姿侧腰

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105455351.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105455351.jpg
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  动作三：站姿侧腰

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105456711.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105456711.jpg
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  动作四：背后拉伸侧颈

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105457773.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105457773.jpg
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  动作四：背后拉伸侧颈

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105458555.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105458555.jpg
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  动作五：合十屈腕挤压

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105500836.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105500836.jpg
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  动作五：合十屈腕挤压

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105501961.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105501961.jpg
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  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024104116.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024104116.jpg
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  动作六：坐姿直臂振肩

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811021119895.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811021119895.jpg
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  动作六：坐姿直臂振肩

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811021121192.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811021121192.jpg
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  动作七：叠腿转腰

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105505289.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105505289.jpg
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  动作七：叠腿转腰

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105506524.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105506524.jpg
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  动作八：坐姿推腰

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105508696.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105508696.jpg
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  动作八：坐姿推腰

  http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105510149.jpg http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105510149.jpg
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<!--缩略图开始代码--> <li><a href='#p=PT1500014700' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811021259618.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811021259618.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811021259618.jpg</i></li><li><a href='#p=PT1500014703' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024100475.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024100475.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024100475.jpg</i></li><li><a href='#p=PT1500014589' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105450414.jpg' alt='动作一：十指交叉前平举' /></a><h2>动作一：十指交叉前平举</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105450414.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105450414.jpg</i></li><li><a href='#p=PT1500014591' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105452258.jpg' alt='动作一：十指交叉前平举' /></a><h2>动作一：十指交叉前平举</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105452258.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105452258.jpg</i></li><li><a href='#p=PT1500014704' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024101116.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024101116.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024101116.jpg</i></li><li><a href='#p=PT1500014592' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105453133.jpg' alt='动作二：十指交叉头上举' /></a><h2>动作二：十指交叉头上举</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105453133.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105453133.jpg</i></li><li><a href='#p=PT1500014593' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105453820.jpg' alt='动作二：十指交叉头上举' /></a><h2>动作二：十指交叉头上举</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105453820.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105453820.jpg</i></li><li><a href='#p=PT1500014705' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024101881.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024101881.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024101881.jpg</i></li><li><a href='#p=PT1500014595' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105455351.jpg' alt='动作三：站姿侧腰' /></a><h2>动作三：站姿侧腰</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105455351.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105455351.jpg</i></li><li><a href='#p=PT1500014596' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105456711.jpg' alt='动作三：站姿侧腰' /></a><h2>动作三：站姿侧腰</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105456711.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105456711.jpg</i></li><li><a href='#p=PT1500014706' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024102413.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024102413.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024102413.jpg</i></li><li><a href='#p=PT1500014597' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105457773.jpg' alt='动作四：背后拉伸侧颈' /></a><h2>动作四：背后拉伸侧颈</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105457773.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105457773.jpg</i></li><li><a href='#p=PT1500014598' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105458555.jpg' alt='动作四：背后拉伸侧颈' /></a><h2>动作四：背后拉伸侧颈</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105458555.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105458555.jpg</i></li><li><a href='#p=PT1500014707' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024103397.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024103397.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024103397.jpg</i></li><li><a href='#p=PT1500014600' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105500836.jpg' alt='动作五：合十屈腕挤压' /></a><h2>动作五：合十屈腕挤压</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105500836.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105500836.jpg</i></li><li><a href='#p=PT1500014601' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105501961.jpg' alt='动作五：合十屈腕挤压' /></a><h2>动作五：合十屈腕挤压</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105501961.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105501961.jpg</i></li><li><a href='#p=PT1500014708' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024104116.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024104116.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024104116.jpg</i></li><li><a href='#p=PT1500014698' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811021119895.jpg' alt='动作六：坐姿直臂振肩' /></a><h2>动作六：坐姿直臂振肩</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811021119895.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811021119895.jpg</i></li><li><a href='#p=PT1500014699' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811021121192.jpg' alt='动作六：坐姿直臂振肩' /></a><h2>动作六：坐姿直臂振肩</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811021121192.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811021121192.jpg</i></li><li><a href='#p=PT1500014709' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024104819.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024104819.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024104819.jpg</i></li><li><a href='#p=PT1500014604' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105505289.jpg' alt='动作七：叠腿转腰' /></a><h2>动作七：叠腿转腰</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105505289.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105505289.jpg</i></li><li><a href='#p=PT1500014605' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105506524.jpg' alt='动作七：叠腿转腰' /></a><h2>动作七：叠腿转腰</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105506524.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105506524.jpg</i></li><li><a href='#p=PT1500014710' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024105475.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024105475.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024105475.jpg</i></li><li><a href='#p=PT1500014607' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105508696.jpg' alt='动作八：坐姿推腰' /></a><h2>动作八：坐姿推腰</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105508696.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105508696.jpg</i></li><li><a href='#p=PT1500014608' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811105510149.jpg' alt='动作八：坐姿推腰' /></a><h2>动作八：坐姿推腰</h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811105510149.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811105510149.jpg</i></li><li><a href='#p=PT1500014711' hidefocus='true'><img src='http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/t_11811024109913.jpg' alt="白领健身转一转 旋转健身法" /></a><h2></h2><p></p><i title='img'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/b_a11811024109913.jpg</i> <i title='timg'>http://photo.39.net//PictureLib/A/CT100048/CT1500011901/2011-08-11/m_11811024109913.jpg</i></li> <!--缩略图结束代码-->

　　1、运目

　　以远处某一大型固定物体为目标，目光由左经上方再至右下方回到左方，眼动头不动，旋转运目10圈。然后再由右经上方至左到下方回到右侧，旋转运目10圈。此法有清心明目，清除眼疲劳，提高视力的功效。

　　2、转颈

　　自然站立或坐姿，双目微闭，先按顺时针方向大幅度缓慢转动头颈10次，再按时逆时针方向转颈10次，此法可防治颈根病。

　　3、耸肩

　　自然站立或坐姿，身正腰直，双目微闭，在吸气的同时，双肩胛先后向上抬起，再向前、向下、向后做旋转运动10次，接着再反方向旋转10次。此法对活络肩关节、防治肩周炎的发生有一定期益处。

　　4、转掌

　　自然站立或坐姿，双肩下垂，先按顺时针方向同时转动双手大拇指10圈，然后按逆时针方向转动10圈。接着先后按顺、逆时针方向转动10圈。此法运动双掌及小臂肌肉，有舒筋活血，增强手腕灵活的功效。

　　5、双臂划圈

　　自然站立，目视前方，双手下垂，尔后如同跳绳，双臂向后、向上、向前、向下划圈10次，接着反方向划圈10次。此法活动双臂及肩，增强肺活量，有防治颈椎病等功效。

　　6、扭腰

　　取站姿，脚与肩同宽，双手叉腰，四指在前，拇指在后紧顶紧俞(在腰部，第二腰椎棘空下，旁开45毫米处)，先按顺时针方向大幅度缓慢转动腰10圈。继以逆时针方向转动10圈，此法对腰肌劳损、腰痛等诸病有一定的防治作用。

（责任编辑：陈韶鹏 实习编辑：李紫嫣）