<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(zhǎng)，對(duì)于備戰(zhàn)初三體育中考的學(xué)生們可以抓住這個(gè)時(shí)機(jī)<span style="max-width: 100%; overflow-wrap: break-word !important;">提前練習(xí)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(xiàng)目</span></span>，既增強(qiáng)體質(zhì)又可以為中考體育打好</span>基礎(chǔ)。<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(shí)一定要選擇針對(duì)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(xùn)練計(jì)劃，</span></font><font color="#121414"><span style="font-size: 14px;">參照相應(yīng)的訓(xùn)練視頻</span></font><font color="#121414"><span style="font-size: 14px;">進(jìn)行鍛煉，同時(shí)結(jié)合自己準(zhǔn)備選考的項(xiàng)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(jìn)行針對(duì)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(jiān)持鍛煉，為初三體育考試做好體能儲(chǔ)備！</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;">本次鍛煉以單項(xiàng)主導(dǎo)項(xiàng)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(chǔ)項(xiàng)目，所以以1+X鍛煉模式，即“心肺提升+單項(xiàng)（跳繩+引體向上、仰臥起坐”來(lái)指導(dǎo)大家進(jìn)行練習(xí)。</span></h3> <h1 style="text-align: center;"><font color="#ed2308"><b>第一項(xiàng)<br></b><b>800.1000M體能提升訓(xùn)練<br></b><b>跟視頻做一組</b></font></h1><h3><br></h3> <h1 style="text-align: center;"><font color="#ed2308"><b>第二項(xiàng)</b></font></h1><h1 style="text-align: center;"><font color="#ed2308"><b>單項(xiàng)訓(xùn)練</b></font></h1><h1 style="text-align: left;"><font color="#ed2308"><b>根據(jù)自己中考單項(xiàng)選定項(xiàng)目訓(xùn)練，</b></font></h1><h1 style="text-align: left;"><font color="#ed2308"><b>準(zhǔn)備報(bào)考跳繩的練跳繩，</b></font></h1><h1 style="text-align: left;"><font color="#ed2308"><b>準(zhǔn)備報(bào)仰臥起坐、引體向上的練仰臥起坐、引體向上</b></font></h1><h3><font color="#ed2308"><b><br></b></font></h3> <h1 style="text-align: center;"><b> 跳繩訓(xùn)練任務(wù)</b></h1><h3> 1.計(jì)時(shí)跳：以20秒1組，要求不失誤，每組爭(zhēng)取達(dá)到60個(gè)，完成5組。</h3><h3>分段增時(shí)練習(xí)：20秒能夠達(dá)到60個(gè)后，開(kāi)始增加時(shí)間，30秒、40秒、50秒、60秒，每秒要求3個(gè)的配速。</h3><h3> 2.記數(shù)跳：<font color="#ed2308">200個(gè)1組完成2組，</font>減少失誤，訓(xùn)練，下肢耐力和協(xié)調(diào)性。</h3> <h1 style="text-align: center; height: 18px; line-height: 18px;"><span style="font-family: PingFangSC-Regular; font-size: 18px;"><font color="#ed2308"><b>仰臥起坐訓(xùn)練任務(wù)</b></font></span></h1><p style="height: 18px; line-height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">1.3</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">0秒×3</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">組快速仰臥起坐，每組爭(zhēng)取達(dá)到25個(gè)，提高仰臥起坐的速度</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">。</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;"></span></h3><p style="height: 18px; line-height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;"><br></span></h3><p style="height: 18px; line-height: 18px;"><br></h3><h3></h3> <h3><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">2.仰臥舉腿練習(xí)，15個(gè)×3組，增加腹肌力量，放腿時(shí)不要觸地。</span><br></h3><p style="line-height: 18px; height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;"><br></span></h3><p style="line-height: 18px; height: 18px;"><br></h3><p style="line-height: 18px; height: 18px;"></h3> <h3>3.屈腿兩頭起，15次×3組。<br></h3> <h1 style="text-align: center;"><b><font color="#ed2308">引體向上訓(xùn)練任務(wù)</font></b></h1><p style="text-align: left; font-size: 16px; max-width: 100%; clear: both; min-height: 1em; color: rgb(108, 139, 156); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 2px; white-space: normal; overflow-wrap: break-word !important;">1.男生做第一、二種俯臥撐，15個(gè)為1組，兩個(gè)動(dòng)作各3組</h3> <p style="height: 18px; line-height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">2.引體向上練習(xí)：5～8次1組×3組，隨著力量增加，可以調(diào)整為15次1組×3組，</span></h3> <h1 style="text-align: center;"><font color="#ed2308">拉伸放松</font></h1>