為(wèi)了(le)在企業(yè)中廣泛普及健康知(zhī)識，提升員(yuán)工(gōng)的(de)健康素養和(hé)幸福指數(shù)，思麥森(sēn)為(wèi)一(yī)∏家(jiā)車(chē)企舉辦了(le)健康講座，邀請(qǐng)了(le)植嘉勳教練為(wèi)大(dà)家(jiā)普及如(rú)何進行(xíng)健康飲食和(±hé)居家(jiā)鍛煉，并在現(xiàn)場(chǎng)進行(xíng)了(le)工(gōng)間•(jiān)操分(fēn)享。本次企業(yè)健康活動旨在讓員(yuán)工(gōng)養成良好(hǎo)的(de)生(shēng)活習(xí)慣，₩以飽滿的(de)精神和(hé)健康的(de)體(tǐ)魄投入到(dào)日(rì)常生(shēng)活工(gōng)作(zuò)中。

In order to widely popularize health knowledge in the enterprise and improve the health l$iteracy and happiness index of employees, Smartsun held a hea←lth lecture for a car company, invited the coach Zhi Jiaxun to popularize how to have a hea&lthy diet and exercise at home, and shared the workshop exercise on the £spot. The aim is to enable employees to develop good living habits, with full sp‍irit and healthy body into the daily life and work.

針對(duì)辦公室常見(jiàn)肩頸問(wèn)題

For common shoulder and neck problems in the office
員(yuán)工(gōng)在辦公室常常一(yī)坐(zuò)就(jiù)是(shì)一(yī)天，别再讓肩頸陪你(nǐ)一(yī)起受苦，阿植教練現(xiàn)場(chǎng)進行(xíng)工(gōng)間(jiān)操分(fēn)享，一(yī)起打開(kāi)僵硬的(de)身(shēn)體(tǐ)，緩解疲憊，提高(gāo)大(dà)腦(nǎo)皮質的(de)工(gōng)作(zuò)能(néng)×力，做(zuò)完之後工(gōng)作(zuò)效率加倍。

Employees often sit in the office for a whole day. Don't let the shou↑lder and neck accompany you to suffer. Coach Zhi will share the workshop exλercises on the spot to open the stiff body, relieve fatigue, improve the working ability of the< cerebral cortex, and double the work efficiency after finishing.

Inbody體(tǐ)成分(fēn)分(fēn)析儀

Inbody body component analyzer

通(tōng)過簡單的(de)體(tǐ)重計(jì)或身(shēn)體(tǐ)質量指數(shù)來(lái)監控變化(huà)，隻強調了(le)體(tǐ)重的(de)變化(huà)，而未能(néng‍)體(tǐ)現(xiàn)肌肉增加或脂肪減少(shǎo)的(de)進展情況，因此不(bù)能(néng)充分(fēn)準确地(dì)跟蹤具體(t∞ǐ)的(de)變化(huà)情況，從(cóng)而進行(xíng)針對(duì)性管理(lǐ)。

Monitoring changes through a simple scale or body mass indγex only highlights changes in weight, but fails to capture progreΩss in muscle gain or fat loss, so specific changes cannot be tracked accurately enough for target↕ed management.

男(nán)女(nǚ)所需體(tǐ)脂比例：

Proportion of body fat required for men and women:

通(tōng)過Inbody對(duì)員(yuán)工(gōng)進行(xíng)體(tǐ)成分(fēn)分(fēn)析

Body composition analysis of employees was carried out through Inbody
·分(fēn)析肌肉分(fēn)布情況并針對(duì)受傷造成的(de)脆弱部位。

· Analyze muscle distribution and target vulnerable areas caused by injury.

·發現(xiàn)身(shēn)體(tǐ)各部分(fēn)的(de)肌肉和(hé)脂肪失衡情況。

· Discover muscle and fat imbalances in various parts of the body.

·監控變化(huà)，确定鍛煉方案和(hé)飲食計(jì)劃的(de)效果，以确保長(cháng)期成效。

· Monitor changes to determine the effectiveness of the exercise regimen and diet plan to ensure loεng-term results.

教練通(tōng)過數(shù)據結果助你(nǐ)實現(xiàn)健康和(hé)健身(shēn)目标。

The coach uses data and results to help you achieveδ your health and fitness goals.

建立健康的(de)飲食習(xí)慣

Establish healthy eating habits

事(shì)實上(shàng)，沒有(yǒu)“不(bù)好(hǎo)的(de)食物(wù)”，有(yǒu)的(de)‍隻是(shì)“不(bù)好(hǎo)的(de)飲食習(xí)慣”。胡吃(chī)海(hǎi)塞往往會(huì)導緻功能(néng)性‌消化(huà)不(bù)良，争取當個(gè)“選擇性吃(chī)貨”是(shì)關鍵。
我們教你(nǐ)建立正确的(de)飲食認知(zhī)，調整生(shēng)活狀态，不(bù)然年(nián)¶沒過完，胃先倒下(xià)。

In fact, there is no such thing as "bad food"; there are only "bad eating ‍habits". Overeating often leads to functional dyspepsia®, and becoming a "selective eater" is the key.

We teach you to build the right food awareness, adjust the state of life, or before tεhe year is over, the stomach first fall down.

健康飲食三大(dà)原則：

Three principles of healthy eating:

1、攝入總熱(rè)量不(bù)能(néng)低(dī)于基礎代謝(xiè)
（避免肌肉流失，營養不(bù)足）
2、餐次比  
早：30%  午：40%  晚：30%
3、三大(dà)營養素攝入比例：
碳水(shuǐ)化(huà)合物(wù) —— 30%
（低(dī)G值優質碳水(shuǐ)：粗糧，多(duō)纖維）
脂肪  —— 20%
（優質脂肪，不(bù)飽和(hé)脂肪酸：堅果、三文(wén)魚、牛油果、植物(wù)油、魚油）
蛋白(bái)質  —— 50%        
(優質蛋白(bái)質：海(hǎi)鮮、牛肉、奶制(zhì)品豆制(zhì)品）

1, intake of total calories can not be lower than the basic metabolism✔

(to avoid muscle loss and nutritional deficiencies)

2. Meal ratio

Morning: 30%， Afternoon: 40% ，Evening: 30%

3. Intake ratio of three nutrients:

Carbohydrates - 30%

(Low G value, high quality carbohydrate: coarse grain, multi-fiber)

fat -20%

(Good fats, unsaturated fatty acids: nuts, salmon, avocados, vegetable oils↔, fish oils)

Protein - 50%

(High quality protein: seafood, beef, dairy and soy products)

在家(jiā)坐(zuò)久了(le)，亂拉伸反而會(huì)讓你(nǐ)無意中受傷，阿植教練帶來(lái)正确的(de)拉伸大(dà)法，避免出現(xiàn)居家(j>iā)奇異拉伸行(xíng)為(wèi)。

Sitting at home for a long time, disorderly stretchinπg will let you inadvertently injured, ah zhi coach to bring the ri₩ght stretching method, to avoid strange stretching behavior at home.

俯卧撐

push-ups

平闆支撐

Tablet support

超人(rén)飛(fēi)

Superman fly

登山(shān)者

The climber

弓箭步

lunge

初學者：2-3組
每組20秒(miǎo)運動、15秒(miǎo)休息
動作(zuò)切換休息時(shí)間(jiān)為(wèi)1分(fēn)鐘(zhōng)

Beginners: Groups of 2-3

Each set had 20 seconds of exercise and 15 seconds of rest

The rest time for action switching is 1 minute
進階者：3-5組
每組30秒(miǎo)運動、10秒(miǎo)休息
動作(zuò)切換休息時(shí)間(jiān)為(wèi)1分(fēn)鐘(zhōng)

Advanced: Groups of 3-5

Each set had 30 seconds of exercise and 10 seconds of rest

The rest time for action switching is 1 minute

我們希望有(yǒu)更多(duō)的(de)互動，到(dào)了(le)有(yǒu)獎問(wèn)答(dá)環節，現(xiàn♥)場(chǎng)的(de)氣氛被帶到(dào)了(le)最高(gāo)點，我們能(néng)知(zh≠ī)曉員(yuán)工(gōng)的(de)健身(shēn)知(zhī)識盲區(qū)在哪裡(lǐ)，從(cóng)而更精細地(dì)進行(xíng)健身(shēn)健康規劃。

We hope that there will be more interaction. In the Q&A session, the atσmosphere of the site will be brought to the highest point, so that we c"an know where the employees' blind spots of fitness knowledge are, so as to c•arry out more detailed fitness and health planning.

SMARTSUN真正将健身(shēn)與健康搬進了(le)企業(yè)，讓健身(shēn)成瘾，讓健康管理(lǐ)成為(wèi)必修課。

SMARTSUN truly moves fitness and health into the enterprise, ™makes fitness addiction, and makes health management a required course.

現(xiàn)場(chǎng)

The scene

現(xiàn)場(chǎng)的(de)員(yuán)工(gōng)紛紛表示此次健康講座讓大(dà)家(jiā)受益匪淺，希望往後多(duō)開(kāi)展此類企業(yè)健康活₹動，在今後的(de)日(rì)常生(shēng)活中，努力養成健康科(kē)學的(de)生(shēng)活方式，更好(hǎo)地(dì)生(shēng)活工(gōng)作(zuò)。

The staff on site expressed that the health lecture benefited everyo¥ne a lot. They hope to carry out more such corporate health activities in the future, and stri★ve to develop a healthy and scientific lifestyle in their daily li fe in the future, so as to live and work better.