Think about how many times you sit and stand each day–on chairs, couches, in cars and on toilets. If you have trouble with this activity, the simple act of sitting and standing can be frustrating. The average toilet is about 15 inches high, while the average chair is about 16-17 inches. That means you need to able squat down to 15 inches from the floor at least 10 times in a day. Squatting requires strength in the legs, abs and back as well as good balance and stability.

(1.) 使用一个你熟悉的椅子或甚至是马桶，然后坐下、起立，进行8次。每天练习坐下及起立，如果你需要辅助才有办法站起来的话，可以使用扶手或栏杆。

(2.) 可以试着增加次数及组数，并且尝试在不需要任何辅助下进行动作。

(3.) 如果你想要再更进一步的话，可以进行徒手的深蹲。

来源：针对过胖族群的在家肌力训练

==

临时页面，占位编辑。

网站首先更新跑步书籍、影音资源介绍以及下载页。本页截取网摘文中其中一段先。

下载资源的更新进度请看首页公告。

==