香香 熱身運動 <h3><span style="font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 14px; letter-spacing: 2px; text-align: justify; white-space: normal;"><font color="#167efb"> 進行3-5分鐘準備活動，如原地慢跑、蹲起、徒手操等低強度熱身運動及肌肉拉伸練習，提升身體狀態(tài)，避免運動損傷。</font></span><br></h3> <h3><font color="#ed2308">1.擴胸振臂</font></h3> <h3><font color="#ed2308">2.體轉運動</font></h3> <h3><font color="#ed2308">3.弓步壓腿</font></h3> <h3><font color="#ed2308">4.側壓腿</font></h3> <h3><font color="#ed2308">5.原地高抬腿跑</font></h3> <h3><font color="#ed2308">6.繞踝腕關節(jié)</font></h3> <h3><br></h3><section style="max-width: 100%; display: inline-block; min-width: 10%; vertical-align: top; overflow-wrap: break-word !important;"><section style="max-width: 100%; display: inline-block; min-width: 10%; vertical-align: top; background-color: rgb(217, 237, 244); border-width: 0px; border-radius: 5px; border-style: none; border-color: rgb(62, 62, 62); overflow: hidden; overflow-wrap: break-word !important;"><section style="max-width: 100%; display: inline-block; vertical-align: middle; width: auto; background-color: rgba(255, 255, 255, 0); overflow-wrap: break-word !important;"><section style="padding: 10px 10px 10px 20px; max-width: 100%; display: inline-block; min-width: 10%; vertical-align: top; transform: matrix(1, 0, -0.2, 1, 0, 0); transform-origin: 0px 0px 0px; border-style: none; border-width: 2px; border-radius: 0px; border-color: rgb(62, 62, 62); background-color: rgb(102, 166, 195); overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">No.1</strong></h3></section></section></section></section><section style="padding-right: 10px; padding-left: 10px; max-width: 100%; display: inline-block; vertical-align: middle; width: auto; background-color: rgba(255, 255, 255, 0); overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">圖示及動作方法</strong></h3></section></section></section></section></section><section style="max-width: 100%; display: inline-block; width: 13px; height: 13px; vertical-align: top; overflow: hidden; line-height: 0; letter-spacing: 0px; border-width: 0px; border-radius: 50px; border-style: none; border-color: rgb(62, 62, 62); background-color: rgb(253, 233, 164); overflow-wrap: break-word !important;"><br style="max-width: 100%; overflow-wrap: break-word !important;"></section></section></section></section><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;"><font color="#010101"> </font></strong></h3></section> 力量性練習 <h3><font color="#ed2308">1.和家人比賽扳手腕</font></h3> <h3><font color="#ed2308">2.站立推墻</font></h3> <h3><font color="#ed2308">3.半蹲起</font></h3> <h3><font color="#ed2308">4.平板支撐</font></h3> 柔韌性練習 <h3><font color="#ed2308">1.雙腳站立式壓腿</font></h3> <h3><font color="#ed2308">2.單腳支撐壓腿</font></h3> <h3><font color="#ed2308">3.坐位體前屈</font></h3> 力量性練習 <h3><font color="#ed2308">1.單腳支撐平衡</font></h3> <h3><font color="#ed2308">2.燕式平衡</font></h3> <h3><font color="#ed2308">3.沿著客廳地面的瓷磚或木地板縫走</font></h3> 多種形式的跳短繩 趣味游戲 <h3><font color="#ed2308">1.套圈</font></h3> <h3><font color="#ed2308">2.跳房子</font></h3> <h3><font color="#ed2308">3.打“保齡球”</font></h3> 分享 <h3><font color="#ed2308"> 寶貝們記得在班群里跟老師、小朋友分享哦！老師愛您們！</font></h3> 注意事項 <div class="mp-article-texts mp-content" style="margin-right: 0.3rem; margin-left: 0.3rem; padding-top: 0.16rem; padding-bottom: 0.16rem; -webkit-tap-highlight-color: transparent; overflow: hidden; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 6px; white-space: normal; background-color: rgb(250, 214, 202); color: rgb(134, 33, 33);"><div class="mp-article-texts-word mp-article-texts-newword" style="-webkit-tap-highlight-color: transparent; font-size: 0.36rem; line-height: 1.6em; word-break: normal; color: inherit; text-align: justify; hyphens: auto; overflow: hidden;"><section style="-webkit-tap-highlight-color: transparent;"><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">1.運動時，著裝要舒適，以運動裝為佳。注意不宜穿得太過厚重，否則運動不便；也不宜穿得太薄，容易受風感冒。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">2.早起不宜劇烈運動。早上起來，身體筋骨還沒有完全舒展開，加之早上較為寒冷，霧霾也大，所以不宜進行劇烈運動，對身體產生不利影響。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">3.熱身運動不可少。尤其是在冬季，身體筋骨相對僵硬，如果熱身不到位在運動中容易受傷。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">4.運動不喝涼水。運動過后，需要補充水分，切記劇烈運動后立即喝水，會循環(huán)系統(tǒng)紊亂，喝涼水，容易導致胃腸道痙攣現(xiàn)象的發(fā)生。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">5.持之以恒，堅持每天鍛煉不少于一小時，每次鍛煉時間不少于40分鐘。指南的內容根據各家的場地條件和各自的身體情況適當選擇。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">6.文明鍛煉，不要影響他人生活和休息，和諧社會你我的責任。</h3><div style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></div></section></div></div>