<h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"> 動起來，停課不停練！南雄市第二小學(xué)積極響應(yīng)號召，呼吁同學(xué)們減少出門，用運(yùn)動防疫，才能更好地戰(zhàn)“疫”。適當(dāng)運(yùn)動才能增強(qiáng)抵抗力，有哪些適合“宅”在家做的運(yùn)動呢？</span></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">先進(jìn)行熱身運(yùn)動吧！</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">同學(xué)們可根據(jù)自己的能力，視頻循環(huán)做1-3組練習(xí)。根據(jù)自己的體能每個動作可間歇時間1-2分鐘。</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">1.俯撐收腹跳15次</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">動作要領(lǐng)：蹲撐，雙腳跳起向后蹬地，然后又跳起收腹還原成蹲撐，連續(xù)依次練習(xí)</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">2.側(cè)向折返跑30秒</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">動作要領(lǐng)：側(cè)滑步快速向左右兩端移動，并且下蹲手觸地，連續(xù)左右依次練習(xí)。</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">3.俄羅斯轉(zhuǎn)體1分鐘</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">動作要領(lǐng)：把注意力集中在腰腹，同時腰腹收縮扭動你的身體右側(cè)，直到你的手臂與地面平行，同時呼氣</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">4.開合跳30秒</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">動作要領(lǐng)：用力向上跳起，同時雙腳向兩側(cè)張開。手掌心在開始應(yīng)該是朝下的，在跳躍向上的過程中可以慢慢轉(zhuǎn)向掌心朝前</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">5.平板支撐1分鐘</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"> 動作要領(lǐng)： 面朝下俯撐在地面,身體挺直,雙腳并攏,手臂彎曲,用腳尖和前臂支撐身體。</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">記得放松拉伸喔！</span><br></h3> <h3><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">注意事項(xiàng)</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">1.運(yùn)動時，著裝要舒適，以運(yùn)動裝為佳。注意不宜穿得太過厚重，否則運(yùn)動不便；也不宜穿得太薄，容易受風(fēng)感冒。</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">2.熱身運(yùn)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(yùn)動中容易受傷。</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">3.運(yùn)動不喝涼水。運(yùn)動過后，需要補(bǔ)充水分，切記劇烈運(yùn)動后立即喝水，會循環(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。</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;"><span style="color: rgb(25, 25, 25); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; text-align: justify; white-space: normal;">4.文明鍛煉，不要影響他人生活和休息，和諧社會你我的責(zé)任。</span><br></h3>