高維微

在重慶航空客艙部，由于司肖肖時常身穿黑色健身服，頭戴黑色鴨舌帽，在線上視頻或是公司健身房內(nèi)義務(wù)為空乘們提供健身指導(dǎo)，因此被親切地稱為“黑衣教練”。

在入職重慶航空成為空乘之前，司肖肖就已經(jīng)取得了中國健美健身協(xié)會頒發(fā)的高級專業(yè)健身教練證書，更早之前，她還曾經(jīng)就職于CBA（中國男子籃球職業(yè)聯(lián)賽）拉拉隊，如果不是機(jī)緣巧合來到重航，她現(xiàn)在應(yīng)該會是一名私人健身教練。

身為健身房的?？?，司肖肖更推崇的鍛煉方式，卻是“隨時”“隨地”鍛煉，把健身動作融入職場和生活中?！板憻挷灰欢ㄐ枰獙I(yè)器材，一條彈力帶、一張瑜伽墊、或者就是一瓶礦泉水，這些身邊隨手可得的物品已經(jīng)基本能覆蓋所有的肌肉鍛煉項目，甚至什么器材都不用，也可以很好地進(jìn)行鍛煉?！?/p>

In the cabin department of Chongqing Airlines， Si Xiaoxiao is often affectionately called the coach in black as she often wears black workout clothes and a black peaked cap when voluntarily providing fitness guidance for flight attendants online or in the company gym.

Before serving Chongqing Airlines as a flight attendant， Si had already obtained the certificate of senior professional fitness instructor issued by the China Bodybuilding Association. Earlier. In prior to her acquirement of the certificate， she had worked in CBA （Chinese Basketball Association） as a cheerleader. She would have been a personal fitness instructor if she hadn’t worked for Chongqing Airlines by chance.

As a frequent visitor to the gym， Si Xiaoxiao favors keeping physical exercise at any time and any place， which means integrating fitness movements into daily work and daily life. She said：” It is not necessary to be equipped with any fitness equipment for fitness practice. Any stuff at hand， such as an elastic belt， a yoga mat， or even a bottle of mineral water， can help you practice almost all kinds of muscular training. It is even okay without any stuff.”

Tip1：調(diào)整好心態(tài)Tip 1： Adjust mental state

很多人健身是為了減肥，但訓(xùn)練一陣子后發(fā)現(xiàn)體重不減反增。

“就拿我來說，60公斤，比絕大多數(shù)同樣體型的女生都重。但是我的體脂很低，精氣神也更好，工作狀態(tài)也不錯。”司肖肖用自己的體重舉例，健身前一定要先調(diào)整好自己的心態(tài)。

同時，司肖肖建議，最好把健身當(dāng)空閑時間的娛樂，說不定還能找到健身中的樂趣。

Many people do workout for losing weight. However， their hard efforts often end up with gained weight instead.

"Take me for example， I weigh 60kg which is heavier than pretty much of girls with the same size as mine. However， I keep my body fat low and spirit good， not to mention my good working performance." She used her own weight as an example to demonstrate the necessity of mindset adjustment before physical practice.

Besides， Si suggested taking fitness as entertainment in our spare time， which enables us to possibly find the pleasure of fitness.

Tip2：入門有訣竅Tip 2： There are fitness recipes for beginners

目前，市面上有大量健身軟件。為什么很多人跟著軟件學(xué)健身，但是效果卻不明顯？

“正所謂走在錯誤的路上，只能越走越遠(yuǎn)。通過視頻軟件，只能看到教練的動作，看不見發(fā)力的肌肉，所以只是‘貌合神離’，越練越錯?！?/p>

司肖肖建議，遇到這些困擾的朋友，可以嘗試在健身房尋求教練幫助，“尤其是新手，一定要在教練的幫助下找到不同肌肉發(fā)力的感覺，有了這個基礎(chǔ)，自己在家訓(xùn)練才能有的放矢?！?/p>

At present， tons of fitness apps are on offer on the market. How come many people have achieved little after following these apps for fitness

"As a saying goes， a wrong path only leads you further from your goal. With these apps， you can only see these coaches’ movements rather than the functional way. In this case， all your efforts only end up with similar movements and little achievement."

Si Xiaoxiao gave those confused exercisers a tip that they can turn to coaches in gyms. In particular， beginners should get a sense of how muscles work with the help of these coaches. Then they can do workout at home in a right way."

Tip3：巧用礦泉水瓶Tip 3： Use mineral water bottles appropriately

辦公室里同樣可以健身。比如可以手拿礦泉水瓶，做俯身劃船這個動作來鍛煉背部線條。

“簡單來說，這個動作就是彎下腰，膝蓋略微彎曲，重復(fù)把手中的啞鈴提起放下的過程?！彼拘ばふf。

這個動作的要領(lǐng)在于，彎腰時，一定要確保背部挺直，發(fā)力的點是背闊肌，由背部發(fā)力，將手臂帶動起來，而不是手臂彎曲，將啞鈴提起。

Fitness also can be done in office. For example， you can bend over and make rowing movements with two mineral water bottles in your hands to exercise your back.

"To put it simply， you just have to bend over， bend your knees slightly， and then repeat lifting and lowering dumbbells." Si said.

The essential of the movements is to make sure your back straight and that your latissimus dorsi muscle produces a force that can be felt by your back instead of bent arms when you lift the dumbbells.

Tip4：告別“拜拜肉”Tip 4： Say goodbye to jiggly arms

胳膊內(nèi)側(cè)的那塊贅肉一舉手說“拜拜”就晃動不已，如何減掉“拜拜肉”，也是女性減肥需求量最大的項目之一。其實，坐在辦公桌前，就能解決這個老大難問題。

“這個動作和雙手抱頭伸懶腰的姿勢有點類似?！彼拘ばふf，雙手抱住一只啞鈴，沒有啞鈴?fù)瑯涌梢允褂玫V泉水瓶代替，舉起雙手，讓手臂內(nèi)側(cè)分別貼住雙耳，雙手舉過頭頂，向后自然彎曲，保持三十秒后再重復(fù)。

做這個動作的訣竅在于，要用肱三頭肌發(fā)力。如果感受不到“拜拜肉”發(fā)力，就調(diào)整手臂貼耳朵的姿勢。

One of the most concerned for female fitness practicers is the jiggly arms which refer to the shaking flab on the inner side of the arm when you wave goodbye. Actually， the tough issue can be tackled when you sit at a desk.

"The movement I’m making is a bit similar to the posture of stretching with your hands holding your head." Then she said that using your hand to lift a dumbbell or a mineral water bottle if a dumbbell is unavailable. Raise your hands above your head with your inner arms against your ears， then bend back naturally and hold it for 30 seconds. Then repeat the whole process.

The trick of the movements is to use the triceps muscle of the arm to produce power. If you fail to feel the power generation through the jiggly arms， adjust the posture of the arm to the ear.

Tip5：收拾小肚腩Tip 5： Remove fat belly

小肚腩是很多職場人的困擾，司肖肖消滅小肚腩的方法簡單到連器械都不需要，而且隨時、隨地可以訓(xùn)練。

“走路時抬頭、挺胸、肩膀放松，收腹，搞定?！彼拘ばそ榻B，這個動作看似簡單，其實有一定難度，因為每個人的走路習(xí)慣已經(jīng)養(yǎng)成，稍不注意就會“走回原形”。另一方面，按照理論知識來說，減掉小肚腩的脂肪是一個比較漫長的過程，所以不妨從“走起路來身材挺拔，有氣質(zhì)又好看”這個心態(tài)開始調(diào)整，逐步養(yǎng)成一個走路收腹的習(xí)慣。

Fat belly bothers quite a number of professionals. Si offers a solution that is simple enough to get rid of fitness equipment and can be implemented at any time and any place.

"What you need to do is to walk with your head raised， chest lifted， shoulder relaxed， and abdomen tucked." According to Si， the movement， although seems simple， is quite difficult to make as a result of the disturbing of your accustomed walking posture. Moreover， the removal of fat belly theoretically requires a long time. So you might as well start with the mindset adjustment into a belief that walking in this way highlights your straight posture and makes you more handsome， and then shape up a habit of walking with an abdominal curl.

Tip6：練出“天鵝頸”Tip 6： Get a swan neck

在電腦桌前久坐的職場人大多會有一個特點，脖子越來越粗，越來越短。

針對這個問題，司肖肖解釋說是由于斜方肌使用過多，肌肉發(fā)達(dá)后堆到脖子上，看上去和脖子連到了一起。

“改變這個狀態(tài)需要多管齊下?！彼拘ばふf，首先要調(diào)整電腦屏幕的位置，盡量避免看電腦屏幕時頭部向上抬起，讓斜方肌放松，這樣也能讓頸椎更舒適。

在平時拿重物時，改變用力習(xí)慣，很多人的習(xí)慣是用斜方肌發(fā)力。最好是用腰部、背部肌肉發(fā)力，放松斜方肌。

每天休息時，貼緊墻面站直，盡量讓腳后跟、臀部、肩膀、頭部貼住墻。如果還要加大難度的話，可以把手臂舉起貼到墻上。久而久之，身材就會越練越好看。

A great majority of professionals sitting before computer desk for a long time usually feature thicker and shorter neck.

Regarding the issue， Si explained that the long-lasting sitting overuses the trapezius muscle， making the developed muscle spread to the neck until it seems to connect to the neck.

"The issue can be addressed by combined approaches." Si showed that the solution begins with the adjustment of computer screens to avoid lifting the head up when watching the computer screens， an effort to relax the trapezius muscles as well as the cervical spine.

In addition， when holding heavy stuff， most people should stop using the muscle as a habitual force-producing point， and should better use the waist and back muscles to relax the trapezius muscles.

During the break time， you should stand up tightly against the wall and try to keep your heels， hip， shoulder， and head against it. You can also raise your arm against the wall for better effect. In this way， your physical shape can become better constantly.