前年给美国客户画的一系列办公室操 01 – 09

Written by medicaldupeng. Posted in 医美研究, 卡通漫画, 原创作品

前年给美国客户画的一系列办公室操,发过来,久坐的同志可以照着锻炼:
01. ARM SHAKES: Sitting upright, drop shoulders into a relaxed position. Let arms hand loosely. Gently shake wrists and arms for the count of 5. Repeat 3 times.
坐直放松下垂双肩和手臂,轻柔晃动腕臂5下,重复3次。
A series of vector illustration for office excercises, the client is from USA and a nice payment in a quick turnaround, no retouching.

02. WRIST TURNS: Sitting upright with arms hanging loosely, turn hands around one way until a gentle stretching is felt. Hold that position for the count of 5. Repeat 3 times in each direction.
坐直放松下垂手臂,沿某个方向适度伸展手部,保持5下,每个方向重复3次。
A series of vector illustration for office excercises, the client is from USA and a nice payment in a quick turnaround, no retouching.

03. FINGER SPREAD: Rest forearms on desk top or thighs. Stretch fingers apart and as if trying to make them longer. Hold stretched for 3 counts then relax hand for the count of 5. Repeat 3 times.
伸展手指:前臂搁在桌面或膝盖上,尽量展开手指,伸展状态保持3下,然后休息5下,重复3次。

04. FORWARD LEAN: Rest elbows on the thighs near the knees. Let hands hang loosely. Relax shoulders. Breath deeply in the base of the lungs. Stay relaxed in this position for 6 – 8 breaths.
前倾:肘部靠在大腿近膝关节处,让手悬空,放松双肩。深呼吸让气息达肺底。保持此姿态6-8次气息。

05. HEAD TURNS: With slight chin tuck, turn head to one side then to the other. Hold for the count of 5 at the end of each turn. Repeat 5 times in each direction.
转头:轻微收下巴,头转向一侧然后转向另一侧。每次转到头后保持5下,每个方向重复5次。
A series of vector illustration for office excercises, the client is from USA and a nice payment in a quick turnaround, no retouching.

06. FORWARD AND BACK: Sitting upright with slight chin tuck, put hands on head with elbows forward. Bend head forward and allow the weight of the hands to add a little stretch. Take hands off head and tip head backwards as far as possible. Hold for the count of 5 at the end of each movement. Repeat 5 times in each direction.
坐直微微含胸,双手抱头,肘部朝前。双手压头屈头颈部。放下双手尽量后伸头颈部,每到运动结尾就保持5下,每个方向重复5次。
A series of vector illustration for office excercises, the client is from USA and a nice payment in a quick turnaround, no retouching.

07.  SHOULDER CIRCLES: Sitting upright, hang arms by sides. Roll shoulders in a backward direction. Repeat 10 times.
肩部轮转:坐直,双臂下垂于两侧。向后转动双肩关节,重复10次。
A series of vector illustration for office excercises, the client is from USA and a nice payment in a quick turnaround, no retouching.

08.  CHIN TUCKS: Sitting upright, looking straight ahead. Without looking down, glide chin backwards to make a double chin. Hold for the count of 5. Repeat 5 times.
收下巴:坐直,朝前水平相视。眼睛不往下看,下巴划向后方,形成双下巴。保持5下,重复5次。
A series of vector illustration for office excercises, the client is from USA and a nice payment in a quick turnaround, no retouching.

09.  SIDE STRETCH AND HEAD TURN: Sitting upright, chin tucked in, turn head quarter turn to one side. Place the hand on that side on crown of head, hold seat with other hand. Bend head forward until a stretch is felt at the top of the shoulder blade. Hold for the count of 5. Repeat 5 times each side..
侧向伸展及转头:坐直,收下巴,头部向一侧转1/4。同侧手置于头顶部,另一只手把住椅子。向前下弯曲头颈部直到肩峰有牵张感。保持5下,每侧重复5次。
A series of vector illustration for office excercises, the client is from USA and a nice payment in a quick turnaround, no retouching.

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