为了在企业中广泛普及健康知识，提升员工的健康素养和幸福指数，思麦森为一家车企举办了健康讲座，邀请了植嘉勋教练为大家普及如何进行健康饮食和居家锻炼，并在现场进行了工间操分享。本次企业健康活动旨在让员工养成良好的生活习惯，以饱满的精神和健康的体魄投入到日常生活工作中。

In order to widely popularize health knowledge in the enterprise and improve the health literacy and happiness index of employees, Smartsun held a health lecture for a car company, invited the coach Zhi Jiaxun to popularize how to have a healthy 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.

针对办公室常见肩颈问题

For common shoulder and neck problems in the office
员工在办公室常常一坐就是一天，别再让肩颈陪你一起受苦，阿植教练现场进行工间操分享，一起打开僵硬的身体，缓解疲惫，提高大脑皮质的工作能力，做完之后工作效率加倍。

Employees often sit in the office for a whole day. Don't let the shoulder and neck accompany you to suffer. Coach Zhi will share the workshop exercises 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体成分分析仪

Inbody body component analyzer

通过简单的体重计或身体质量指数来监控变化，只强调了体重的变化，而未能体现肌肉增加或脂肪减少的进展情况，因此不能充分准确地跟踪具体的变化情况，从而进行针对性管理。

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

男女所需体脂比例：

Proportion of body fat required for men and women:

通过Inbody对员工进行体成分分析

Body composition analysis of employees was carried out through Inbody
·分析肌肉分布情况并针对受伤造成的脆弱部位。

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

·发现身体各部分的肌肉和脂肪失衡情况。

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

·监控变化，确定锻炼方案和饮食计划的效果，以确保长期成效。

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

教练通过数据结果助你实现健康和健身目标。

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

建立健康的饮食习惯

Establish healthy eating habits

事实上，没有“不好的食物”，有的只是“不好的饮食习惯”。胡吃海塞往往会导致功能性消化不良，争取当个“选择性吃货”是关键。
我们教你建立正确的饮食认知，调整生活状态，不然年没过完，胃先倒下。

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 the year is over, the stomach first fall down.

健康饮食三大原则：

Three principles of healthy eating:

1、摄入总热量不能低于基础代谢
（避免肌肉流失，营养不足）
2、餐次比  
早：30%  午：40%  晚：30%
3、三大营养素摄入比例：
碳水化合物 —— 30%
（低G值优质碳水：粗粮，多纤维）
脂肪  —— 20%
（优质脂肪，不饱和脂肪酸：坚果、三文鱼、牛油果、植物油、鱼油）
蛋白质  —— 50%        
(优质蛋白质：海鲜、牛肉、奶制品豆制品）

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)

在家坐久了，乱拉伸反而会让你无意中受伤，阿植教练带来正确的拉伸大法，避免出现居家奇异拉伸行为。

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

俯卧撑

push-ups

平板支撑

Tablet support

超人飞

Superman fly

登山者

The climber

弓箭步

lunge

初学者：2-3组
每组20秒运动、15秒休息
动作切换休息时间为1分钟

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
进阶者：3-5组
每组30秒运动、10秒休息
动作切换休息时间为1分钟

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

我们希望有更多的互动，到了有奖问答环节，现场的气氛被带到了最高点，我们能知晓员工的健身知识盲区在哪里，从而更精细地进行健身健康规划。

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

SMARTSUN真正将健身与健康搬进了企业，让健身成瘾，让健康管理成为必修课。

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

现场

The scene

现场的员工纷纷表示此次健康讲座让大家受益匪浅，希望往后多开展此类企业健康活动，在今后的日常生活中，努力养成健康科学的生活方式，更好地生活工作。

The staff on site expressed that the health lecture benefited everyone a lot. They hope to carry out more such corporate health activities in the future, and strive to develop a healthy and scientific lifestyle in their daily life in the future, so as to live and work better.