<h3><font color="#010101"> 親愛的同學(xué)們，受新冠狀病毒疫情的影響，我們要延遲到校上課啦，老師知道你們非常喜歡鍛煉，喜歡運(yùn)動(dòng)。雖然我們不能見面，但我們可以利用網(wǎng)絡(luò)課堂一起學(xué)習(xí)，足不出戶我們一樣可以很好的鍛煉身體，保護(hù)自己，關(guān)愛他人，抵抗疫情，提高免疫力，增強(qiáng)身體素質(zhì)，提升體質(zhì)健康。下面跟隨老師的視頻一起動(dòng)起來吧.......</font><br></h3> 居家運(yùn)動(dòng)方式 <h3><font color="#010101"><p style="text-align: center;">動(dòng)態(tài)拉伸/廣播體操</h3><p style="text-align: center;">+</h3><p style="text-align: center;">運(yùn)動(dòng)方式</h3><p style="text-align: center;">（功能訓(xùn)練+體能訓(xùn)練+家庭游戲）</h3><p style="text-align: center;">+</h3><p style="text-align: center;">靜態(tài)拉伸/眼保健操</h3></font></h3> 場地和著裝準(zhǔn)備 <h3> 首先我們需要身穿運(yùn)動(dòng)服和運(yùn)動(dòng)鞋，盡量寬松透氣，場地需要兩手側(cè)平舉，前后左右沒有障礙物的平整干凈地面，外加一根跳繩，最好視線前方放一張小桌子方便觀看教學(xué)視頻。<br></h3> 動(dòng)態(tài)拉伸 <h3><span style="color: rgb(62, 62, 62); 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;"> 動(dòng)</span><span style="color: rgb(62, 62, 62); 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;">態(tài)的跳躍和沖刺</span><span style="color: rgb(62, 62, 62); 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;">，可以</span><span style="color: rgb(62, 62, 62); 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;">提高體溫，提高肌肉纖維的興奮度，提高肌肉的感知能力，更好地保證動(dòng)作的全程性。</span><br></h3> 廣播體操 <h3> 廣播體操是我們每天課間操時(shí)間必備的鍛煉內(nèi)容，體現(xiàn)的是力與美的結(jié)合，大家堅(jiān)持完成啊.....<br></h3> 功能訓(xùn)練任選3個(gè)×3組 <h3><span style="color: rgb(34, 34, 34); font-family: -apple-system, helvetica, sans-serif; font-size: 16px; letter-spacing: 0.3px; white-space: normal;"> 通過功能訓(xùn)練來改善身體形態(tài)、運(yùn)動(dòng)姿勢和欠佳的肌肉，保證學(xué)生以正確的、安全的技術(shù)完成基本的動(dòng)作。</span><br></h3> 體能訓(xùn)練任選3個(gè)×3組 <h3> 通過體能訓(xùn)練提高學(xué)生的速度、力量、耐力、靈敏、柔韌等身體素質(zhì)，提升體質(zhì)健康。</h3> 家庭游戲任選3個(gè) <h3> 通過老師精心設(shè)計(jì)的家庭小游戲練習(xí)，不僅能讓學(xué)生在玩耍中學(xué)習(xí)，還能增進(jìn)家長和學(xué)生之間的情感交流，這<span style="color: rgb(25, 25, 25); font-family: "PingFang SC", Arial, 微軟雅黑, 宋體, simsun, sans-serif; font-size: 16px; letter-spacing: 0.544px; white-space: normal;">就和孩子一起玩起來，共享美好的親子時(shí)光吧~</span></h3> <p style="margin-top: 0.63em; margin-bottom: 1.8em; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; white-space: normal; border-width: 0px; border-style: initial; border-color: initial; font-size: 16px; counter-reset: list-1 0 list-2 0 list-3 0 list-4 0 list-5 0 list-6 0 list-7 0 list-8 0 list-9 0; color: rgb(25, 25, 25); font-family: "PingFang SC", Arial, 微軟雅黑, 宋體, simsun, sans-serif; overflow-wrap: break-word !important;"> 在孩子的成長過程中，父母的陪伴是必不可少的。通過家庭游戲的方式，不僅可以讓陪伴時(shí)光更加歡樂有趣，還能讓教育無形融入，讓陪伴的質(zhì)量和效果得到升華。</h3><p style="margin-top: 0.63em; margin-bottom: 1.8em; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; white-space: normal; border-width: 0px; border-style: initial; border-color: initial; font-size: 16px; counter-reset: list-1 0 list-2 0 list-3 0 list-4 0 list-5 0 list-6 0 list-7 0 list-8 0 list-9 0; color: rgb(25, 25, 25); font-family: "PingFang SC", Arial, 微軟雅黑, 宋體, simsun, sans-serif; overflow-wrap: break-word !important;"><span style="letter-spacing: 0.544px;"></span></h3> 靜態(tài)拉伸 <h3><span style="font-size: 16px; letter-spacing: 0px; color: rgb(62, 62, 62); 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;"> 靜態(tài)拉伸安排在了訓(xùn)練后的舒緩放松階段。由于體溫升高，訓(xùn)練后拉伸可以不斷擴(kuò)大肌肉的活動(dòng)范圍。這時(shí)要</span><span style="font-size: 16px; letter-spacing: 0.544px; color: rgb(62, 62, 62); 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;">將每個(gè)拉伸動(dòng)作停留10—15秒，要提醒孩子們在肌肉已有拉伸感但不疼痛時(shí)要保持均勻的呼吸。</span></h3> 眼保健操 <h3> 眼保健操通過按摩眼部穴位，調(diào)整眼及頭部的血液循環(huán)，調(diào)節(jié)肌肉，改善眼的疲勞，預(yù)防近視等眼部疾病的目的。</h3> 溫馨提示 <h3><ol></ol></h3><h3><ol></ol></h3><p style="text-align: center;">1.科學(xué)鍛煉、循序漸進(jìn)；</h3><p style="text-align: center;">2.根據(jù)實(shí)際、強(qiáng)度適中；</h3><p style="text-align: center;">3.制定計(jì)劃、每天堅(jiān)持；</h3> 注意事項(xiàng) <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;">1、運(yùn)動(dòng)時(shí)，著裝要舒適，以運(yùn)動(dòng)裝為佳。注意不宜穿得太過厚重，否則運(yùn)動(dòng)不便；也不宜穿得太薄，容易受風(fēng)感冒。</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;">2、早起不宜劇烈運(yùn)動(dòng)。早上起來，身體筋骨還沒有完全舒展開，加之早上較為寒冷，所以不宜進(jìn)行劇烈運(yùn)動(dòng)，對身體產(chǎn)生不利影響。<br style="max-width: 100%; text-size-adjust: none; overflow-wrap: break-word !important;"></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;">3、熱身運(yùn)動(dòng)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(yùn)動(dòng)中容易受傷。<br style="max-width: 100%; text-size-adjust: none; overflow-wrap: break-word !important;"></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;">4、運(yùn)動(dòng)不喝涼水。運(yùn)動(dòng)過后，需要補(bǔ)充水分，切記劇烈運(yùn)動(dòng)后立即喝水，會(huì)循環(huán)系統(tǒng)紊亂，喝涼水，容易導(dǎo)致胃腸道痙攣現(xiàn)象的發(fā)生。<br style="max-width: 100%; text-size-adjust: none; overflow-wrap: break-word !important;"></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;">5、持之以恒，堅(jiān)持每天鍛煉，每次鍛煉時(shí)間不少于40分鐘。指南的內(nèi)容根據(jù)各家的場地條件和各自的身體情況適當(dāng)選擇。<br style="max-width: 100%; text-size-adjust: none; overflow-wrap: break-word !important;"></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;">6、文明鍛煉，不要影響他人生活和休息，和諧社會(huì)你我的責(zé)任。</h3> <h1 style="text-align: center;"><font color="#ed2308">宅在家里、不要著急；</font></h1><h1 style="text-align: center;"><font color="#ed2308">科學(xué)鍛煉、強(qiáng)身健體；</font></h1><h1 style="text-align: center;"><font color="#ed2308">心情舒暢、生活規(guī)律；</font></h1><h1 style="text-align: center;"><font color="#ed2308">阻擊疫情、一定勝利！</font></h1><h1><span style="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;"><font color="#ed2308"> </font></span></h1><h1><font color="#ed2308"> <span style="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;"></span></font></h1><h5><font color="#ed2308"><span style="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;"></span></font></h5><h3><font color="#ed2308"><span style="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;"></span></font></h3> <h5>感謝番禺區(qū)教研室、廣州彭佩華名師工作室、華中師范大學(xué)趙華老師、深圳光明新區(qū)實(shí)驗(yàn)學(xué)校于鵬飛老師、番禺區(qū)南村鎮(zhèn)雅居樂小學(xué)杜珊珊老師、體育教師微信公眾號的指導(dǎo)與支持。</h5>