预防疫情,亲子相伴,共度假期——亲子运动篇

点心

<h3>—————大桥中心幼儿园—————</h3><h3> 大班组 第二十期</h3> <h3><font color="#167efb">亲爱的家长朋友们:</font></h3><h3><font color="#167efb"> 防控新型冠状病毒到了关键时刻,每个人健康都决定了当前防控工作的走向。然而,低龄感染者不断增加,少年儿童已被确认为新型冠状病毒的“易感”群体。北京出现9个月大的婴儿被感染,广西有2岁幼儿染病,防护不当是感染的重要原因。对于小朋友们来说,活泼好动的年纪却被圈在家里不能外出,精力无处释放,在家“大闹天宫”是常态。大人们玩手机、打牌时,孩子们只能看电视、玩手机,电子保姆无法解燃眉之急,现在教大家几招陪玩攻略——室内亲子锻炼方案,爸妈们可以利用假期和孩子一起练习,增强自身抵抗力,做好孩子健康的第一防护人。爸妈们千万别偷懒哦,谨防疫情过后出现更多的“小眼镜”、“小胖墩”。增强免疫、促进健康迫在眉睫,从各个方面阻击病毒,才能打赢这场硬仗!</font><br></h3> <h3><font color="#ed2308">1. 两点左右跑</font></h3><h3><font color="#167efb"> 在地上放置两个矿泉水瓶,两水瓶之间的距离可根据情况自行掌握。让孩子使用侧滑步在两水瓶之间进行快速移动。进行10-20次或不间断进行60秒。</font><br></h3> <h3><strong style="color: rgb(249, 110, 87); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; max-width: 100%; overflow-wrap: break-word !important;">2. 原地蹬地跑</strong><br></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp; &nbsp;双手、双脚支撑于地面,双腿快速前后蹬地练习/动作频率根据自身情况,频率越快强度越大,持续进行30秒。</font></h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">3. 原地小步跑</strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp; &nbsp;原地快速小步跑,摆臂、脚步频率尽可能加快,持续进行30秒。</font></h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;">4. 高抬腿转体</span></strong></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp;&nbsp;原地进行高抬腿,家长给与指令(拍手或者口令),孩子听到口令后,转体90度。每个方向进行15秒,总计进行60秒。</font></h3> <section powered-by="135编辑器" style="max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; text-align: justify; white-space: normal; letter-spacing: 0.5px; line-height: 1.75; overflow-wrap: break-word !important;"><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;"><span style="max-width: 100%; overflow-wrap: break-word !important;"><font color="#ed2308">1. 单脚接球</font></span></strong></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp;&nbsp;单脚站立于地面,保持身体平衡的同时,用手接住家长抛出的球(网球等)。家长也可单脚站立和孩子互相抛球,比一比谁能坚持的时间长。</font></h3><div style="color: rgb(51, 51, 51);"><br></div></section> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">2. 跳跃单腿站</strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp; &nbsp;双腿起跳,单腿落地站稳。落地后,膝关节微曲,尽力保持平衡。双侧交替进行,每侧腿进行5次</font></h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">3. 单腿转身跳</strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;单腿站立,起跳并在空中转体90度后,单腿落地站稳。双侧腿交替进行,每侧进行5次。</font></h3> <h3><strong style="color: rgb(249, 110, 87); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; max-width: 100%; overflow-wrap: break-word !important;">1. 马步前后走</strong><br></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;屈髋屈膝,保持腰背部挺直,在保持髋关节、膝关节屈曲角度不变的情况下,前后行走。持续进行60秒。</font></h3> <h3><strong style="color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.5px; text-align: justify; white-space: normal; max-width: 100%; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;">2. 双腿背桥</span></strong><br></h3><section powered-by="135编辑器" style="max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; text-align: justify; white-space: normal; letter-spacing: 0.5px; line-height: 1.75; overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;仰卧于地面,膝关节屈曲90度,下肢发力将下背部抬离地面,进行10-15次。</h3></section><section powered-by="135编辑器" style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; white-space: normal; text-align: center; overflow-wrap: break-word !important;"><br></section><section powered-by="135编辑器" style="max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; text-align: justify; white-space: normal; letter-spacing: 0.5px; line-height: 1.75; overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><br></h3></section><section powered-by="135编辑器" style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; white-space: normal; text-align: center; overflow-wrap: break-word !important;"><br></section> <p style="color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.5px; text-align: justify; white-space: normal; max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">3.&nbsp;靠墙静蹲</strong></span></h3><p style="font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.5px; text-align: justify; white-space: normal; max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;后背靠在墙上,屈髋屈膝,膝关节保持90度,同时注意膝关节不能超过脚尖,根据自身情况可通过调节膝关节角度降低难度。持续30-60秒。</font></h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">4. 弓步下蹲</strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp;&nbsp;双腿前后站立成弓步状态,前侧腿下蹲至90度,后侧腿顺势屈曲,但膝关节不要触碰地面。双侧交替进行,每侧进行5-10次。</font></h3> <h3><strong style="color: rgb(249, 110, 87); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; max-width: 100%; overflow-wrap: break-word !important;">1. 手足行走</strong><br></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp;&nbsp;站姿,俯身向前,手在地面上小幅度行走,保持身体平直,直至达到最大幅度。然后,前脚掌着地,小步向前快速行走,保持膝关节伸直的情况下达到最大幅度。进行6-8次。</font></h3> <section powered-by="135编辑器" style="max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; text-align: justify; white-space: normal; letter-spacing: 0.5px; line-height: 1.75; overflow-wrap: break-word !important;"><p style="color: rgb(51, 51, 51); max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">2. 腘绳肌牵伸</strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp;&nbsp;坐位,一侧腿伸直,另一侧腿屈曲至于膝关节附近,保持背部挺直和膝关节伸直的状态下,使用腹部向前触够膝关节。持续30-60秒,交替进行2-3次。</font></h3><div style="color: rgb(51, 51, 51);"><br></div></section> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(249, 110, 87); overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">3. 肩部柔韧性</strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.5px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#167efb">&nbsp; &nbsp; &nbsp; &nbsp;站位,一手从头上向下触够,另一侧手从背后向上触够,双手尽力互相触够。注意触够的过程中,不要过分用力导致身体扭曲变形。双侧交替进行,6-8次。</font></h3> <h3><span style="color: rgb(133, 95, 16); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; background-color: rgb(246, 243, 238);">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;以上各部分练习可从头到尾,按顺序进行一遍,也可以根据自己的兴趣进行选择。根据国内外研究成果,儿童每天进行60分钟以上中等强度的锻炼,能产生最大的健康效益。</span></h3><h3><span style="font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; background-color: rgb(246, 243, 238); color: rgb(133, 95, 16);">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;当前疫情紧急,向大家推荐这些居家锻炼方案,家长可带着孩子多动、多练。一年之际在于春,希望大家能积极投入到体育锻炼当中,养成健康、积极的生活方式。</span><br></h3>

膝关节

进行

触够

单腿

双侧

屈曲

家长

交替

孩子

每侧