<h3> 為了抵抗疫情，讓我們科學(xué)預(yù)防；</h3><h3><br></h3><h3> 健康快樂，大家行動起來！</h3> <h3><span style="color: rgb(33, 122, 104); 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: 0.544px; text-align: center; text-indent: 28px; white-space: normal;">正式訓(xùn)練之前，進(jìn)行3-5分鐘準(zhǔn)備活動，如原地慢跑、蹲起、體轉(zhuǎn)運(yùn)動、弓步壓腿等低強(qiáng)度熱身運(yùn)動及肌肉拉伸練習(xí)，提升身體狀態(tài)，避免運(yùn)動損傷。</span><br></h3> <h3> 單腿蹬跳</h3> <h3><font color="#010101"><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;">練習(xí)方法</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">在身前擺放30-40CM高的矮凳或其他牢固物體代替臺階，身體正對“臺階”，右腳置于“臺階上”，左腳支撐于地面，雙臂肘關(guān)節(jié)微屈位于體側(cè)，微微屈膝屈髖，右腳充分蹬“臺階”發(fā)力，雙臂配合向上擺，空中充分伸髖、伸膝，落地緩沖回到準(zhǔn)備姿勢，單腿連續(xù)進(jìn)行，此練習(xí)也可左右腿交替進(jìn)行，注意“臺階”穩(wěn)定性，保證訓(xùn)練安全。</h3></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;">鍛煉功能</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">發(fā)展小腿力量和速度素質(zhì)。</h3></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;">練習(xí)數(shù)量</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">中學(xué)生：3-4組，每組25-30秒，組間歇60秒。</h3></section></font></h3> <h3 style="text-align: center;"><span style="color: rgb(33, 122, 104); 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: 0.544px; white-space: normal;">庫克提臀</span><br></h3> <h3> 練習(xí)方法</h3><h3>仰臥于墊上，屈膝，雙腳靠近臀部，抬起其中一條腿并全程保持抬起狀態(tài)，支撐腳著地，臀部發(fā)力，將髖部頂起至髖部充分伸展，髖部緩慢的下落，左右腿交替進(jìn)行。</h3><h3> 鍛煉功能</h3><h3 style="text-align: center;">發(fā)展核心力量。</h3><h3>中學(xué)生：左右側(cè)各3-4組，每組8-12次，組間歇60秒。</h3> <h3 style="text-align: center;">拉伸放松</h3><h3></section></h3><p style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; clear: both; min-height: 1em; text-indent: 2em;">訓(xùn)練結(jié)束后進(jìn)行拉伸訓(xùn)練，以消除肌肉疲勞、減少運(yùn)動損傷風(fēng)險，并提高目標(biāo)部位柔韌素質(zhì)。</h3></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;">練習(xí)方法</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">站立姿勢準(zhǔn)備，右腿向前跨一大步成弓步姿勢，左膝彎曲著地成跪姿，左小腿向上抬起，左手拉左腳向軀干方向發(fā)力，至左側(cè)大腿拉伸感明顯時保持姿勢，左右腿交替進(jìn)行。</h3></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;">鍛煉功能</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">發(fā)展下肢柔韌素質(zhì)。</h3></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;">練習(xí)數(shù)量</strong></h3></section><h3></section></h3><p style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; clear: both; min-height: 1em; text-indent: 2em;">左右腿各2-3組，每組20秒，組間歇30秒。</h3></section>