你知道現在最受追捧的健身方式是什麼嗎？ YOGA、慢跑、拉丁舞，還是有氧健身操？ NO，是靜坐！沒錯，就是盤腿坐下，或者雙腿自然垂下端坐於椅子上。這股“靜坐熱”已經風靡了美國、英國等國家和地區，希拉里、戈爾、NBA湖人隊教練傑克遜等都是靜坐愛好者。
雖然你的健身卡直到過期也難以動用那麼幾次，但你一直堅信生命在於運動，當然這話一點沒錯，而且相當正確。不過，除了揮汗如雨，心跳加速能提高身體機能以外，有時候靜靜地坐下也是一種非常利於身心健康的運動。
在美國，靜坐已然成為了一種十分fashion 的生活方式，無論是政府機構、公司，還是學校、機場和監獄，都開設了“靜坐室”。據說，有的學校因為靜坐的推廣，校園暴力大幅降低。醫院也開始提供靜坐課程幫助病人舒緩疼痛。
在英國，靜坐的魅力也讓很多人無法拒絕，大家紛紛在家裡開闢出一片天地，每天靜坐一段時間。他們認為，靜坐運動在鍛煉身體的同時，還能讓自己的注意力更加集中，內心更加寧靜。
靜坐吧，在寧靜中獲取健康。
我們都是在職場中打拼的杜拉拉，每天如同上足了弦的鬧鐘，在一個又一個會議，一封又一封郵件，一個又一個PPT 中疲於奔命。腰酸背痛、緊張焦慮、面色晦暗，還有用再厚的粉底也蓋不住的黑眼圈……都不可避免地成為我們的親密戰友。通過靜坐不僅能提高免疫力，緩解焦慮情緒，還能達到了美膚瘦身的目的。如果你沒有時間每天在健身房泡上1小時，那麼至少抽出10～20分鐘的時間，練習靜坐吧！
1、舒緩壓力，增進幸福感
美國哈佛大學的醫學教授稱，習靜坐能降低肌肉的緊張度，減少血清乳酸量的分。測試表明，每天練習靜坐20分鐘，持續一周後，專注力和情緒控制力都有所改進，焦慮、情緒低落、憤怒等負面情緒則大幅下降。不僅如此，靜坐訓練還可以疏通腦部的血液循環，使腦部反應從“對抗或逃避”轉為“接受現實”，從而增進一個人的幸福感。
2、保護肝臟
午餐後你會選擇小憩一會兒，還是馬上出門散步？其實，最好是靜坐休息半小時左右，再去做別的事情，這對肝臟保養很有必要。人們在吃完飯後，血液都集中到消化道內參與食物的消化，當身體由躺下到站立，流入肝臟的血流量會減少30%，如果再走動起來，流入肝臟的血液繼續減少。如果肝臟處在供血不足的情況之中，它的正常新陳代謝活動就會受到影響。所以，吃完飯後靜靜坐下，閉目養神10～30分鐘，盡可能使血液多流向肝臟，供給肝細胞氧氣和營養成分。
3、沉澱食慾，控制體重
快節奏的都市生活，使得我們不僅行色匆匆，平時工作午餐也和打仗一樣，速戰速決，而一旦休息有了時間，又容易暴飲暴食，導致贅肉橫生。其實，暴飲暴食正是壓力導致的行為，當你迫切地需要通過食物釋放壓力的時候，不妨先“靜坐”下來舒緩壓力，放鬆身心，讓“大快朵頤”的念頭沉澱下來後再進食，這樣有助於放慢進餐速度，在細嚼慢嚥中品嚐食物，食量就會逐漸減小，輕輕鬆松告別“水桶腰”。
4、降低血壓，遠離心血管疾病
美國曾經對一批高血壓患者進行過靜坐干涉療法，結果發現，靜坐訓練讓患者的收縮壓和舒張壓分別降低了4.7毫米/ 汞柱和3.2毫米/ 汞柱。可見靜坐對於降低血壓十分有效，從而可以大大降低動脈粥樣硬化等心血管疾病的風險，而且不會產生藥物副作用。
5、緩解疼痛，告別止痛藥
好朋友造訪的那幾天，難以忍受的腹痛也相伴而來，止痛藥成為不可或缺的救命稻草，雖然你也擔心副作用的問題。這時不妨嘗試一下靜坐，對於緩解疼痛非常有效。研究發現，靜坐雖然不會改變疼痛的程度，但是能減少因疼痛而產生的情緒反應。因為練習靜坐能訓練大腦聚焦現況，從而花費更少的時間去預測未來的負面事件。
辦公室午間靜坐7 步驟
有人說“靜坐像汽油，是能量來源”，在單位一天工作8小時，午間休息就顯得至關重要，不妨每天抽出10分鐘，靜靜坐下，也許你會有意想不到的收穫。
1.調節座椅到適當高度，臀部頂著椅背
2.雙腳略為前伸，超過膝蓋
3.手掌心向上，放在大腿上
4.頭自然正直，忌僵硬
5.放鬆雙肩，下垂勿聳起
6.閉上雙眼，吐出濁氣，合唇，舌抵上齶
7.慢慢吸氣、吐氣，保持呼吸的細長深遠
1. 靜坐時間越久越好嗎？
剛剛開始練習靜坐時，每次以15分鐘到半小時為宜，逐漸增加到1小時。
2. 如果雜事太多，無法靜下心來怎麼辦？
可以嘗試配上一些舒緩的音樂，或者是專門用於指導靜坐練習的音樂，同時把注意力集中在呼吸上面。
Do you know what is now the most sought after fitness way is it? YOGA, jogging, Latin dance, aerobics or kick-boxing ? NO, is meditation ! Yes, that is to sit cross-legged or legs fall naturally sitting in a chair. This is a " sit- hot" has swept the United States, Britain and other countries and regions, Hillary Clinton, Al Gore , NBA Lakers coach Jackson are all sit- lovers .
Although your card until it expires fitness is difficult to spend so many times , but you have been convinced that life is movement , of course, nothing wrong words , and quite correct. However , in addition to sweating , rapid heartbeat can improve bodily functions outside , sit down quietly and sometimes also a very beneficial health movement.
In the United States , meditation has become a very fashion lifestyle , whether government agencies, companies , or schools, airports and prisons , have opened a " meditation room ." It is said that some schools because of the promotion , school violence meditation significantly reduced. Hospitals also began offering meditation courses to help patients relieve pain.
In the UK, sit charm so many people can not refuse , we have opened up a whole world at home , meditation time every day. They believe that meditation movement while exercising , but also let their attention more focused , more peaceful mind .
Sit- bar, access to health in silence .
We are working hard in the workplace Du Lala , as on foot daily alarm strings , one after another meeting , a letter and an e-mail , one after another the PPT exhausted. Back pain, anxiety , dull , and with re- thick foundation also cover any dark circles ...... inevitably become our close ally . Through meditation not only can improve the immune system , relieve anxiety , but also to achieve the goal of thin skin . If you do not have time in the gym every day taking a dip in one hour , then at least draw 10 to 20 minutes, practicing meditation now !
1 , relieve stress , increase happiness
Professor of medicine at Harvard University , said the study meditation can reduce muscle tension , reduce the amount of serum lactate . Tests show that daily meditation practice 20 minutes a week later , focus and control have been improved mood , anxiety , depression , anger and other negative emotions are substantially reduced. Moreover , meditation training can also thinning the blood circulation through the brain , so the brain response from the " fight or flight " to " accept the reality " , thus enhancing a person's happiness.
2 , protect the liver
After lunch, you will choose a nap , take a walk or go out immediately ? In fact , it is best to sit peacefully and a half hour or so, and then do something else , which is necessary for the maintenance of the liver . People in after dinner , participate in the blood are concentrated to digest food in the digestive tract , when lying down to standing by the body , into the liver blood flow will be reduced by 30% , if we move up into the liver 's blood continued to decline . If insufficient blood supply to the liver in the case among its normal metabolic activity will be affected. So, after dinner to sit quietly , eyes closed for 10 to 30 minutes more than the blood flow to the liver as possible , the supply of oxygen and nutrients in liver cells .
3 , precipitation of appetite , weight control
Fast-paced urban life , making us not hurry , usually working lunch also and fight like a quick fix , and once had time to rest , and easy to eat too much , resulting in fat will occur . In fact , the behavior of overeating is caused by stress , when you desperately need to release stress through food , may wish to "sit " down to relieve stress , relax and let the " bites " the idea of settling down after eating, so help at slow down the speed of eating , tasting the food in slowly , will gradually reduce food intake , easily farewell " bucket waist ."
4 , lower blood pressure , cardiovascular disease away
The United States has been on a number of sit- interference in patients with hypertension therapy and found that meditation training so that the patient's systolic and diastolic blood pressure decreased by 4.7 mm / Hg and 3.2 mm / Hg. Visible meditation is very effective for lowering blood pressure , which can greatly reduce the risk of atherosclerosis and other cardiovascular diseases , and will not produce side effects of drugs .
5 , relieve pain, painkillers farewell
Friends visited a few days, unbearable pain too often accompanies , painkillers become an indispensable lifeline , though you also worried about the side effects of the problem. Then try a sit-in , is very effective for pain relief . The study found that meditation does not change although the degree of pain , but the pain can be reduced because of the emotional response generated . Because practicing meditation can train the brain to focus current situation , so it takes less time to predict future adverse events.
Office midday sit- 7 steps
Some people say "sit , like gasoline, is a source of energy ," eight hours a day working in the unit , lunch break is critical , it may pull out 10 minutes a day to sit quietly , maybe you will have unexpected gains .
1 Adjust the seat to the proper height , wore hip back
2 feet reach slightly over the knee
3 palm up , on the thigh
4 head naturally upright , avoid stiff
5 Relax your shoulders , do not shrug drooping
6 Close your eyes and spit aggregate , together lips, tongue touching the palate
7 Slowly inhale , exhale , keep breathing slender far-reaching
1 meditating longer the better?
When just beginning to practice meditation , every 15 minutes to half an hour is appropriate , and gradually increased to 1 hour .
2 If chores too , can not get down to how to do?
You can try accompanied by some soothing music, or is designed to guide the practice of meditation music , but to concentrate on the breathing above .
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