<h3>每名同學(xué)在久坐之后，或?qū)W習(xí)勞累之后，先進(jìn)行熱身活動(dòng)，首先進(jìn)行踝腕關(guān)節(jié)，讓后進(jìn)行柔韌性練習(xí)，弓步壓腿等活動(dòng)，每個(gè)動(dòng)作4*8拍?；顒?dòng)之后調(diào)整呼吸，然后進(jìn)行以下活動(dòng)。</h3> <p>熱身活動(dòng)準(zhǔn)備動(dòng)作。避免在運(yùn)動(dòng)中受傷</p> <h3>摸足跟</h3><h3>雙腿屈膝寬于肩，雙手左右兩次重復(fù)運(yùn)動(dòng)。頭部抬起。每次30組，每天三次。</h3> <h3>附身跑步</h3><h3>成平板支撐動(dòng)作，雙手寬于肩。雙腿成跑步姿勢，反復(fù)運(yùn)動(dòng)，勻速慢呼吸。每次三分鐘，每天三次。</h3> <h3>單膝仰臥起坐</h3><h3>頭部抬起，肘關(guān)節(jié)，分別靠近，腿部肌肉?？拷魵?，返回吸氣。每次50組，每天三次。</h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><br></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">背部緊靠墻壁</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">外展打開雙臂</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">貼墻緩緩而上</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">徐徐回到原狀提高肩部靈活性和肩胛穩(wěn)定性，緩解肩頸部緊張</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">做法：</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">部緊貼墻面，雙手側(cè)平舉，向上屈肘90度，掌心超前，將手臂完全貼住墻面。</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">同時(shí)手臂沿墻壁向上伸展，然后沿原路慢慢回到起始位置。</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">每組六至十次，重復(fù)兩到四組。</font></span></h3> <h3><font color="#010101">身體穩(wěn)定向前壓</font></h3><h3><font color="#010101">雙手扶墻往上爬</font></h3><h3><font color="#010101">上下重復(fù)需多次</font></h3><h3><font color="#010101">配合呼吸練肩胛</font></h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;">壁虎爬</h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">雙腳與肩同寬站</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">向后下蹲屈膝慢</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">雙手向前水平伸</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">觸椅站立重復(fù)練</font></span></h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">手扶椅背弓弓背，</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">拉抻脊柱背不累，</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">像只貓咪伸懶腰，</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">肩背放松不疲憊</font></span><span style="max-width: 100%; cursor: text; color: rgb(89, 89, 89); font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;">。</span></h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">屈膝收腹</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">坐穩(wěn)椅子身不晃</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">雙手扶在椅面上</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">屈膝收腹腿并攏</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微軟雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">保持兩秒回原狀</font></span></h3> <h3>原地高抬腿跑，雙手曲于腰間，掌心向下，雙腿屈膝跑動(dòng)，膝關(guān)節(jié)，直至接觸到手掌一個(gè)動(dòng)作結(jié)束，每次90秒，每天5次。</h3> <h3>開合跳，雙腿寬于肩，雙臂打開與肩一齊。雙腿雙臂同時(shí)打開，同時(shí)回收。每次20組，每天三組。</h3> <h3>練習(xí)結(jié)束之后，平躺到瑜伽墊上，進(jìn)行放松，腿部按摩，和腹部按摩。充分放松。</h3>