夜雨聆风1. DESK PRESS-UP
Why: Targets your chest, shoulders and arms.
How: Stand a few feet away from your desk, placeyour hands on the edge and perform press-ups, to engage your upper body.
桌沿俯卧撑
锻炼部位：锻炼胸肌、肩部与手臂肌群动作要领：站在距离办公桌几十厘米处，双手撑住桌沿做俯卧撑，充分激活上半身。
2. CHAIR DIP
Why: Chair dips primarily work your triceps.
How: Sit on the edge of a sturdy chair, place your hands on the edges beside your hips, and lower your body by bending at the elbows.
椅子臂屈伸
锻炼部位：主要锻炼肱三头肌动作要领：坐在稳固椅子的边缘，双手撑在臀部两侧椅边，手肘弯曲下放身体。
3. WALL SIT
Why: Wall sits engage your quads, hamstrings and glutes. By holding a static position with your knees at a 90-degree angle, you’ll build strength and endurance in your legs.
How: Stand against a wall and slide down until your knees are at a 90 degrees angle, as if you were sitting in an invisible chair. Hold.
靠墙静蹲
锻炼部位：锻炼股四头肌、腘绳肌与臀部肌群。保持膝盖呈 90 度静态姿势，能提升腿部力量与耐力。
动作要领：后背贴墙，缓慢下蹲至膝盖呈 90 度，如同坐在一把看不见的椅子上，保持姿势不动。
4. SQUAT
Why: The ultimate compound exercise, targeting multiple muscle groups, including your quads, hamstrings, glutes and core.
How: Stand with your feet shoulder-width apart, hinge at the hips to lower your body as if sitting back into a chair, then rise back up and squeeze your glutes as you stand.
徒手深蹲
锻炼部位：全能复合动作，同步锻炼股四头肌、腘绳肌、臀部及核心肌群
动作要领：双脚分开与肩同宽，臀部向后折叠下蹲，模拟坐椅子的动作，随后起身站立，起身时收紧臀部。
5. LUNGE
Why: Lunges primarily target your quadriceps, hamstrings and glutes. They also engage your core and improve balance.
How: Step forward with one leg, lowering your body until both knees are bent at a 90 degrees angle. Alternate legs and repeat to work your lower body and improve proprioception.
弓步蹲
锻炼作用：主要锻炼股四头肌、腘绳肌和臀部肌群，同时激活核心，提升身体平衡能力。
动作要领：一脚向前迈出，下沉身体，直至双腿膝盖均弯曲呈 90°；左右腿交替重复，充分锻炼下肢，提升本体感知能力。
6. DESK PLANK
Why: By assuming a plank position with your forearms on the desk, you engage your abs, lower back and other smaller stabilising muscles.
How: Place your forearms on your desk, extend your legs behind you and hold a straight plank position.
桌上平板支撑
锻炼作用：小臂支撑桌面保持平板支撑姿势，可收紧腹部、下背部以及各类深层稳定肌群。
动作要领：小臂平放于桌面，双腿向后伸直，全程保持身体呈一条直线维持平板支撑姿态。
7. CALF RAISE
Why: As the name suggest, this is an isolation movement to target your calf muscles.
How: Stand with your feet hip-width apart, rise onto your toes, hold for a few seconds, then lower your heels back down.
提踵（踮脚）
锻炼作用：顾名思义，这是专门针对小腿肌群的孤立训练动作。
动作要领：双脚分开与髋同宽，脚跟抬起脚尖站立，保持数秒后缓慢落下脚跟，循环练习。
8. DESK LEG EXTENSION
Why: Primarily to target your quads.
How: Sit on a chair and extend one leg forward, keeping it parallel to the ground. Hold for a few seconds, then lower it back down and repeat with the other leg.
坐姿桌前伸腿
锻炼作用：重点锻炼股四头肌。动作要领：坐在椅子上，单腿向前伸直与地面平行，保持几秒后放下，换另一条腿重复。
9. SHOULDER ROLL
Why: Shoulder rolls help to alleviate tension in your shoulder and neck area, reducing stiffness and improving flexibility. They can also enhance posture and reduce discomfort caused by sitting for extended periods.
How: Sit or stand tall, then roll your shoulders forward and back in a circular motion.
绕肩放松
锻炼作用：放松肩颈紧绷肌肉，缓解僵硬、提升活动度；同时改善体态，减轻久坐带来的酸痛不适感。
动作要领：站姿或坐姿挺直腰背，双肩向前、向后画圈转动放松。
10.Neck stretches
Why: Neck stretches help to relieve tension and improve flexibility in the neck and upper back. They can also reduce discomfort caused by poor posture and sedentary work.
How: Gently tilt your head to the side, bringing your ear closer to your shoulder. Hold for a few seconds, then repeat on the other side.
颈部拉伸
锻炼作用：舒缓颈部与上背部肌肉紧绷感，提升柔韧度，改善不良坐姿、长期伏案带来的酸痛。
动作要领：头部缓慢向一侧倾斜，让耳朵靠近肩膀，保持数秒后换另一侧重复。
