作为一个现代人，我们已经成为了计算机的奴隶。每天面对电脑、手机的时间已经远远超过了面对人类自己的时间。人类大部分工作、生活都已经迁移到了互联网。
As a modern man, we have become slaves to computers. Face the computer everyday, the time of the mobile phone has already far surpassed the human own time. Most of our work and life have been moved to the Internet.
作为互联网从业者更是如此，每天至少有8个小时以上的时间都在电脑旁。随之带来的问题就是，我们的身体开始出现各种状况。随着年龄的增长，眼睛、脖子、腰、膝盖等各个器官开始出现问题，怎样避免这些问题对于现代人无疑是一个非常重要的问题。
This is especially true for Internet practitioners, who are at their computer for at least eight hours a day. The problem that comes with it is that our bodies start to show a variety of conditions. With age, eyes, neck, waist, knee and other organs began to appear problems, how to avoid these problems is undoubtedly a very important issue for modern people.
经过常年与这些疾病的斗争，我发明了一套操课，可以有效的锻炼我们的脖子、腰、膝盖等关节，防止长期劳损。这种操课不需要场地，每天早上起来20分钟即可。
After years of struggles with these diseases, I invented a set of exercises that can effectively exercise our neck, waist, knee and other joints, to prevent long-term strain. This class does not require venue, every morning up 20 minutes.
脖子操，首先将两手搓热，用手护住你的脖子，伴随着呼吸前后、左右进行缓慢活动，持续5次左右即可。
膝盖操，类似于太极的马步，伴随着呼吸身体左右移动，切记膝盖不要超过脚尖，持续10次左右即可。
健腰操，这个方法来自于仿生学。人类直立行走后，最大的问题是腰的受力减弱，尤其是每天坐在电脑旁，很容易出现腰椎间盘突出。为了治疗和预防此类疾病发生，可以模仿老虎爬行，当身体微微发热后，停下来即可。
Neck exercises, first rub the hands rubbing, hand around your neck, accompanied by breathing before and after, slowly, about 5 times can be.
Knee exercises, similar to the Tai Chi horse step, accompanied by breathing around the body, remember not to over knee toes, for about 10 times.
waist exercises, this method comes from the bionics. Humans upright walking, the biggest problem is the weakening of the waist, especially sitting next to the computer every day, it is easy to appear lumbar disc herniation. In order to treat and prevent such diseases, you can imitate the tiger crawling, when the body is slightly fever, stop.
最后，做简单的拉伸动作，结束运动。每天起床练习20分钟，坚持一年后，你会发现身体状况得到了极大改善，再也不会被腰痛、脖子痛、膝盖痛的问题折磨了。
Finally, do a simple stretching action to end the movement. Get up and practice every day for 20 minutes. After one year, you will find that your physical condition has been greatly improved and you will never be tortured by the problems of back pain, neck pain and knee pain.
以上是我自己总结的健身操，简单易行，每天只需20分钟，即可保证一个健康的身体。
最后，希望每个人都有一个健康的身体。
The above is my own summary of aerobics, easy, only 20 minutes a day, you can guarantee a healthy body.
Finally, I hope everyone has a healthy body.
picture from pixabay.com
