热身运动 <h3><span style="font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 14px; letter-spacing: 2px; text-align: justify; white-space: normal;"><font color="#167efb"> 进行3-5分钟准备活动，如原地慢跑、蹲起、徒手操等低强度热身运动及肌肉拉伸练习，提升身体状态，避免运动损伤。</font></span><br></h3> <h3><font color="#ed2308">1.扩胸振臂</font></h3> <h3><font color="#ed2308">2.体转运动</font></h3> <h3><font color="#ed2308">3.弓步压腿</font></h3> <h3><font color="#ed2308">4.侧压腿</font></h3> <h3><font color="#ed2308">5.原地高抬腿跑</font></h3> <h3><font color="#ed2308">6.绕踝腕关节</font></h3> <h3><br></h3><section style="max-width: 100%; display: inline-block; min-width: 10%; vertical-align: top; overflow-wrap: break-word !important;"><section style="max-width: 100%; display: inline-block; min-width: 10%; vertical-align: top; background-color: rgb(217, 237, 244); border-width: 0px; border-radius: 5px; border-style: none; border-color: rgb(62, 62, 62); overflow: hidden; overflow-wrap: break-word !important;"><section style="max-width: 100%; display: inline-block; vertical-align: middle; width: auto; background-color: rgba(255, 255, 255, 0); overflow-wrap: break-word !important;"><section style="padding: 10px 10px 10px 20px; max-width: 100%; display: inline-block; min-width: 10%; vertical-align: top; transform: matrix(1, 0, -0.2, 1, 0, 0); transform-origin: 0px 0px 0px; border-style: none; border-width: 2px; border-radius: 0px; border-color: rgb(62, 62, 62); background-color: rgb(102, 166, 195); 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;">No.1</strong></h3></section></section></section></section><section style="padding-right: 10px; padding-left: 10px; max-width: 100%; display: inline-block; vertical-align: middle; width: auto; background-color: rgba(255, 255, 255, 0); 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;">图示及动作方法</strong></h3></section></section></section></section></section><section style="max-width: 100%; display: inline-block; width: 13px; height: 13px; vertical-align: top; overflow: hidden; line-height: 0; letter-spacing: 0px; border-width: 0px; border-radius: 50px; border-style: none; border-color: rgb(62, 62, 62); background-color: rgb(253, 233, 164); overflow-wrap: break-word !important;"><br style="max-width: 100%; overflow-wrap: break-word !important;"></section></section></section></section><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;"><font color="#010101"> </font></strong></h3></section> 力量性练习 <h3><font color="#ed2308">1.和家人比赛扳手腕</font></h3> <h3><font color="#ed2308">2.站立推墙</font></h3> <h3><font color="#ed2308">3.半蹲起</font></h3> <h3><font color="#ed2308">4.平板支撑</font></h3> 柔韧性练习 <h3><font color="#ed2308">1.双脚站立式压腿</font></h3> <h3><font color="#ed2308">2.单脚支撑压腿</font></h3> <h3><font color="#ed2308">3.坐位体前屈</font></h3> 力量性练习 <h3><font color="#ed2308">1.单脚支撑平衡</font></h3> <h3><font color="#ed2308">2.燕式平衡</font></h3> <h3><font color="#ed2308">3.沿着客厅地面的瓷砖或木地板缝走</font></h3> 多种形式的跳短绳 趣味游戏 <h3><font color="#ed2308">1.套圈</font></h3> <h3><font color="#ed2308">2.跳房子</font></h3> <h3><font color="#ed2308">3.打“保龄球”</font></h3> 分享 <h3><font color="#ed2308"> 宝贝们记得在班群里跟老师、小朋友分享哦！老师爱您们！</font></h3> 注意事项 <div class="mp-article-texts mp-content" style="margin-right: 0.3rem; margin-left: 0.3rem; padding-top: 0.16rem; padding-bottom: 0.16rem; -webkit-tap-highlight-color: transparent; overflow: hidden; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 6px; white-space: normal; background-color: rgb(250, 214, 202); color: rgb(134, 33, 33);"><div class="mp-article-texts-word mp-article-texts-newword" style="-webkit-tap-highlight-color: transparent; font-size: 0.36rem; line-height: 1.6em; word-break: normal; color: inherit; text-align: justify; hyphens: auto; overflow: hidden;"><section style="-webkit-tap-highlight-color: transparent;"><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">1.运动时，着装要舒适，以运动装为佳。注意不宜穿得太过厚重，否则运动不便；也不宜穿得太薄，容易受风感冒。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">2.早起不宜剧烈运动。早上起来，身体筋骨还没有完全舒展开，加之早上较为寒冷，雾霾也大，所以不宜进行剧烈运动，对身体产生不利影响。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">3.热身运动不可少。尤其是在冬季，身体筋骨相对僵硬，如果热身不到位在运动中容易受伤。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">4.运动不喝凉水。运动过后，需要补充水分，切记剧烈运动后立即喝水，会循环系统紊乱，喝凉水，容易导致胃肠道痉挛现象的发生。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">5.持之以恒，坚持每天锻炼不少于一小时，每次锻炼时间不少于40分钟。指南的内容根据各家的场地条件和各自的身体情况适当选择。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; color: rgb(51, 51, 51); font-size: 0.36rem !important; line-height: 1.6em !important;">6.文明锻炼，不要影响他人生活和休息，和谐社会你我的责任。</h3><div style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;"><br style="-webkit-tap-highlight-color: transparent;"></div></section></div></div>