“家庭天天練”訓練安排（仰臥起坐，引體向上）

花園學校北校區(qū)

<p style="max-width: 100%; clear: both; min-height: 1em; text-align: justify; overflow-wrap: break-word !important; white-space: normal; letter-spacing: 0.544px; font-size: 16px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; color: rgb(51, 51, 51);"><span style="max-width: 100%; color: rgb(18, 20, 20); font-size: 14px; overflow-wrap: break-word !important;">      寒假延長，對于備戰(zhàn)初三體育中考的學生們可以抓住這個時機<span style="max-width: 100%; overflow-wrap: break-word !important;">提前練習部分<span style="max-width: 100%; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 15px; overflow-wrap: break-word !important;">中考體育項目</span></span>，既增強體質(zhì)又可以為中考體育打好</span>基礎。<br></span><span style="max-width: 100%; overflow-wrap: break-word !important;"><font color="#121414"><span style="font-size: 14px;">      在家鍛煉時一定要選擇針對性的鍛煉方法，</span></font><font color="#121414"><span style="font-size: 14px;">每天可以</span></font><font color="#121414"><span style="font-size: 14px;">跟著家庭天天練訓練計劃，</span></font><font color="#121414"><span style="font-size: 14px;">參照相應的訓練視頻</span></font><font color="#121414"><span style="font-size: 14px;">進行鍛煉，同時結合自己準備選考的項目：</span></font><span style="max-width: 100%; overflow-wrap: break-word !important;"><span style="color: rgb(247, 20, 6); font-size: 15px; max-width: 100%; overflow-wrap: break-word !important;">引體向上（男）</span><span style="max-width: 100%; overflow-wrap: break-word !important;"><font color="#121414"><span style="font-size: 14px;">、</span></font></span></span><span style="color: rgb(18, 20, 20); font-size: 14px; max-width: 100%; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(247, 20, 6); font-size: 15px; overflow-wrap: break-word !important;">仰臥起坐（女）、跳繩</span></span><font color="#121414"><span style="font-size: 14px;">進行針對性鍛煉。<br></span></font></span><span style="max-width: 100%; color: rgb(18, 20, 20); font-size: 14px; overflow-wrap: break-word !important;">      每天堅持鍛煉，為初三體育考試做好體能儲備！</span></h3> <h1 style="text-align: center;"><b><font color="#ed2308">家庭天天練兩周訓練計劃表</font></b></h1> <p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; text-align: justify; white-space: normal; color: rgb(221, 49, 49); font-size: 14px; letter-spacing: 1.8px; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 0.544px; text-align: left; font-size: 16px; overflow-wrap: break-word !important;">周鍛煉計劃須知：</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; overflow-wrap: break-word !important;">    1.根據(jù)周期鍛煉計劃選擇適宜的鍛煉負荷（根據(jù)個人情況調(diào)整組數(shù)）。</span><span style="max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; overflow-wrap: break-word !important;"></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 16px; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(0, 0, 0); overflow-wrap: break-word !important;">    2.周鍛</span><span style="max-width: 100%; color: rgb(0, 0, 0); overflow-wrap: break-word !important;">煉計劃包括：</span></span><span style="max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; overflow-wrap: break-word !important;">基礎體能（提高綜合體質(zhì)）+核心力量訓練+心肺提升+下肢為主鍛煉+一套拉伸放松（做好放松恢復，為第二天鍛煉做準備），每天打卡內(nèi)容不同。</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; overflow-wrap: break-word !important;">    3.科學鍛煉，堅持每天鍛煉，增強體質(zhì)健康，提高免疫力。</span></h3> <h3><br></h3><p style="font-size: 14px; max-width: 100%; clear: both; min-height: 1em; color: rgb(18, 20, 20); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: center; white-space: normal; overflow-wrap: break-word !important;">接下來，感受一下心肺提升+引體向上的鍛煉效果吧！</h3><p style="font-size: 14px; max-width: 100%; clear: both; min-height: 1em; color: rgb(18, 20, 20); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: center; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(123, 12, 0); overflow-wrap: break-word !important;">（視頻中輔助器械可找類似道具代替</span></h3><p style="font-size: 14px; max-width: 100%; clear: both; min-height: 1em; color: rgb(18, 20, 20); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: center; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(123, 12, 0); overflow-wrap: break-word !important;">例如：啞鈴—礦泉水瓶</span></h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 13px; overflow-wrap: break-word !important;">  <span style="max-width: 100%; color: rgb(18, 20, 20); font-size: 14px; overflow-wrap: break-word !important;">本次鍛煉以體能類主導項目為主。</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 13px; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; color: rgb(18, 20, 20); overflow-wrap: break-word !important;">      由于800/1000為體能心肺提升的基礎項目，所以以1+X鍛煉模式，即“心肺提升+引體向上+仰臥起坐”來指導大家進行練習。</span></h3> <h1 style="text-align: center;"><font color="#ed2308">800m/1000m心肺提升訓練視頻</font></h1> <h1 style="text-align: center;"><b><font color="#ed2308">仰臥起坐輔助練習（卷腹）</font></b></h1><h1 style="text-align: center;"><b><font color="#ed2308">30次6組</font></b></h1> <h1 style="text-align: center;"><font color="#ed2308">仰臥起坐輔助練習(蛙展)</font></h1> <h1 style="text-align: center;"><b><font color="#ed2308">引體向上輔助練習（跪姿肱三頭伸肘）</font></b></h1> <h1 style="text-align: center;"><font color="#ed2308">引體向上輔助練習（坐姿下拉）</font></h1> <h1 style="text-align: center;"><b><font color="#ed2308">放松—自主拉伸視頻</font></b></h1> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><b style="font-size: 16px; letter-spacing: 0.544px;"><font color="#ed2308">鍛煉提示：</font></b><br></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">      要求學生在正確動作模式下練習。并根據(jù)自身情況完成相應組數(shù)，不要盲目練習。一定要適當?shù)倪\動。對于大多數(shù)人來說，就是中等強度的有規(guī)律的運動，建議您一天完成2組即可。</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">     在鍛煉過程中，不斷監(jiān)測運動負荷是否適合，可以在家進行自我檢測：</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">     1.鍛煉開始前，記錄十秒鐘的脈搏數(shù)目；</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">     2.鍛煉過程中，根據(jù)自己的呼吸節(jié)奏判斷自己能力。呼吸急促時，適當降低運動節(jié)奏，調(diào)整呼吸；</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">    3.在鍛煉環(huán)境有鏡子情況下，通過鏡子觀察自己完成動作的標準性和質(zhì)量，要求運動標準，避免出現(xiàn)動作過度代償現(xiàn)象；</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">    4.鍛煉過程中，如出現(xiàn)身體不適，臉過度紅熱或呼吸過于急促，可適當增加間歇時間，調(diào)整運動強度，嚴重時停止運動；</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">    5.鍛煉過程中，家長可實時監(jiān)測學生的心率脈搏，了解學生在鍛煉時的運動表現(xiàn)（如有條件的可佩戴心率腕表進行實時監(jiān)測）；</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">    6.鍛煉結束后，記錄十秒鐘的脈搏數(shù)目*）。</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">     大家在按照“家庭天天練”計劃鍛煉的時候，一定要監(jiān)控好自己的運動強度，自覺運動強度分級感覺超過了14級（見自我運動感知表），建議馬上停下來，下降至10級以下（自我運動感知表），可以繼續(xù)運動，按照我們每個人自我感受來控制運動強度，每次鍛煉時間控制在30分鐘～40分鐘即可。</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">請切記，運動強度控制是關鍵！</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; white-space: normal; text-align: center; overflow-wrap: break-word !important;"><br></h3>

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“家庭天天練”訓練安排（仰臥起坐，引體向上）

花園學校北校區(qū)

“家庭天天練”訓練安排（仰臥起坐，引體向上）