工作就用美篇工作版","guide_search_desc":"海量模板范文,一键做同款 工作就用美篇工作版","img_beautify_switch":0,"ad_free":0,"text_direction":"1","template":{"id":9444,"series_id":22,"theme_id":22},"container":{},"redirect":{"redirect_type":1,"img_url":false,"link_url":"/wap/downloadpage/backpage","button_bg_color":false,"button_desc":false,"redirect_desc":false},"edit_date_str":"更新于 2020-02-19","current_time":1743669968,"font_name":"","rcmd_meipian":0,"hide_article_link":0,"from_wechat":false,"topk_keywords":[{"name":"动作感觉","score":0.212215},{"name":"练习","score":0.166864},{"name":"步骤","score":0.142923},{"name":"次组","score":0.141477},{"name":"提膝","score":0.141477},{"name":"次数","score":0.133804},{"name":"身体","score":0.118038},{"name":"一侧","score":0.117527},{"name":"交替","score":0.111555},{"name":"肩同","score":0.106107}],"content":{"article_id":212830332,"content":[{"source":0,"text":"
2020年的寒假,新型冠状病毒在全国不断蔓延。为防止疫情扩散,考虑到安全等因素,各学校建议学生们减少室外体育活动,同时要求在家中坚持做室内体育活动,增强体质,保持积极向上的乐观心态。同学们,快快行动起来吧!让体育成为我们的生活方式,让我们的寒假生活“动起来”吧!
【指导意见与安全提示】
确保进行自我评估,保证在身体健康的状态下完成相应的练习;在同伴的帮助和鼓励下完成相应的练习;可以按照自身的能力进阶练习强度;如果在运动中感觉身体不适,要立刻停止练习适时休息。
练习时间:11:00-11:20;16:00-16:20
练习时长:15-20分钟
练习地点:室内
","type":1},{"source":0,"source_platform":"local","text":"侧向开合跳
步骤:
1.收紧腰腹,手臂用力绷紧
2.用肩部力量抬臂,背部力量下压手臂,用手臂带动身体的跳跃
3.身体横向移动,同时双脚、双手交替开合
次数:
30\"×3组
动作感觉:
•脚踝、膝盖放松,腹部始终紧绷
•整体有一定的弹性
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","text":"弓步后转体
步骤:
1.双脚并拢,自然站立
2.向前迈一侧腿呈弓步,前腿小腿垂直于地面,大腿平行于地面,后腿脚尖朝前与膝关节在同一方向
3.双臂伸直前平举于胸前,掌心相对,向前腿一侧转体,打开手臂略作停顿,然后还原到胸前,回到起始状态;换腿向前迈出,做另一侧的转体
次数:
8次×3组
动作感觉:
•躯干有牵拉感
深蹲交替提膝
步骤:
1.双脚比肩稍宽站立,屈肘,双手放于胸前
2.屈髋下蹲至大腿与地面平行,下蹲时膝盖与脚尖方向一致
3.站起时重心位于脚掌外侧,用力绷紧支撑腿一侧的臀部;另一侧腿提膝至最高点,身体同时向提膝一侧扭转
4.双腿交替提膝
次数:
12次×3组
动作感觉:
•动作连贯流畅
•站起时,臀部和大腿前侧明显收缩发力
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","type":3,"video_length":15,"video_thumbnail":"https://ss-mpvolc.meipian.me/users/81790471/c084f94558dc4356a8acb88ab078b276__jpg.heic","video_url":"http://video.ivwen.com/users/81790471/16ce010245d04c3597e83aa4224af8a4.mp4"},{"source":0,"source_platform":"local","text":"推墙高抬腿
步骤:
1.手扶墙壁倾斜站立,收紧腰腹
2.交替抬腿,上半身尽可能保持稳定
次数:
30\"×3组
动作感觉:
•心率会略微上升
•腹部会有腹肌训练时的疲劳感
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","text":"俯身慢速跨步登山
步骤:
1.俯撑在瑜伽垫上,双手与肩同宽
2.挺直背部,收紧核心,一侧脚迈到同侧手的旁边
3.回到俯撑状态,迈另一侧脚
次数:
10次×3组
动作感觉:
•换腿时,腹部明显收缩发力带动腿部
•肩部始终处于紧绷状态
","type":1},{"img_height":720,"img_width":1280,"source":0,"source_platform":"local","type":3,"video_length":10,"video_thumbnail":"https://ss-mpvolc.meipian.me/users/81790471/719e647167ec4a8899a994917513ff31__jpg.heic","video_url":"http://video.ivwen.com/users/81790471/d18a12e83bb0427684d50ab957a8fcfe.mp4"},{"source":0,"source_platform":"local","text":"跨步波比
步骤:
1.自然站立,双脚分开与肩同宽
2.向下俯身,双手与肩同宽撑地
3.保持双肩稳定,双腿向后交替迈步再还原,身体不能晃动
4.站起身体,进行第二次动作,动作越连贯越好
次数:
8次×3组
动作感觉:
•这是一个全身动作,身体要尽可能协调、稳定
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","type":3,"video_length":19,"video_thumbnail":"https://ss-mpvolc.meipian.me/users/81790471/9a7c39e6b2cf4a498308b947c0384b2a__jpg.heic","video_url":"http://video.ivwen.com/users/81790471/92afac646d4a4c129e3f5f08f4f7da4c.mp4"},{"img_height":508,"img_url":"https://ss-mpvolc.meipian.me/users/81790471/a37607b3899e4620b4e7ba2e88c2646a__jpeg.heic","img_width":640,"is_origin":false,"source":0,"source_platform":"local","type":1}]},"ext":{"id":123069235,"article_id":212830332,"ip":"182.200.165.180","origin_status":0,"edit_from":0,"client_type":1,"password_v2":"","uv":1,"font_id":0,"title_style":"","rich_text_title":null,"gift_switch":1,"deleted_at":0,"recycle_expired_at":0,"share_with_nickname":0,"enable_watermark":0,"music_id":0,"music_source":-1,"_auto_update_time":"2022-06-09 15:27:54"},"extend":{"article_id":212830332,"enable_download":1}},"author":{"id":"81790471","nickname":"徐国强⚽️","head_img_url":"https://ss-mpvolc.meipian.me/users/81790471/8f0ce125479a091ce1db32d0d50cf207","column_visit":33,"signature":"","favorite_count":0,"follow_count":80,"follower_count":34,"famous_type":0,"autoplay_music":1,"text_preference":1,"client_type":0,"reward_word":"如果喜欢我的作品,请打赏鼓励哦!","member_type":0,"wechat_id":"ojq1ttzXtbbqABJEiR0DaKVCZJ2Y","country":"","province":"辽宁","city":"沈阳","career":null,"birthday":0,"gender":1,"reg_time":1581761260,"e_id":"","bedge_img":"","label_img":"","review_level":1,"enable_reward_switch":false,"enable_water_mark_switch":0,"plainNickname":"徐国强⚽️","member_status":1,"member_img":"","ext":null,"phone_num":"183****8800","head_attach_img":null,"badge":null,"onlive":false,"qualification":null,"biz_info":{"is_biz_user":false,"share_domains":[]},"headwear":{"icon":"","animation":"","config":{},"param":{}},"cover_img_url":"","weibo_id":"","vwen_id":"681f195468ed38d4ebb51f4948191562","im_id":"","yx_im_token":"","last_visit_time":1682336064,"ip_address":"101.246.166.33","device_id":"96b7ccf1c451467296bcfbf1e051c264","reviewer":0,"review_time":0,"account_state":0,"balance":0,"last_contribution_time":0,"member_expire_time":0,"member_qq_group":0,"web_has_login":0,"longtitude":"0.0000000","latitude":"0.0000000","last_client_type":1,"level":0,"province_user":"辽宁","city_user":"沈阳","user_id":81790471,"qq_id":"","apple_id":"","badge_img_url":"","reward_url":"https://www.meipian.cn/wap/reward/view/index.html?mask_id=2prtonjh&author_user_id=81790471&article_title=%E6%8A%97%E5%87%BB%E6%96%B0%E5%9E%8B%E5%86%A0%E7%8A%B6%E7%97%85%E6%AF%92++%E6%88%91%E4%BB%AC%E2%80%9C%E5%8A%A8%E8%B5%B7%E6%9D%A5%E2%80%9D","memo_name":""},"content":[{"source":0,"text":"2020年的寒假,新型冠状病毒在全国不断蔓延。为防止疫情扩散,考虑到安全等因素,各学校建议学生们减少室外体育活动,同时要求在家中坚持做室内体育活动,增强体质,保持积极向上的乐观心态。同学们,快快行动起来吧!让体育成为我们的生活方式,让我们的寒假生活“动起来”吧!
【指导意见与安全提示】
确保进行自我评估,保证在身体健康的状态下完成相应的练习;在同伴的帮助和鼓励下完成相应的练习;可以按照自身的能力进阶练习强度;如果在运动中感觉身体不适,要立刻停止练习适时休息。
练习时间:11:00-11:20;16:00-16:20
练习时长:15-20分钟
练习地点:室内
","type":1},{"source":0,"source_platform":"local","text":"侧向开合跳
步骤:
1.收紧腰腹,手臂用力绷紧
2.用肩部力量抬臂,背部力量下压手臂,用手臂带动身体的跳跃
3.身体横向移动,同时双脚、双手交替开合
次数:
30\"×3组
动作感觉:
•脚踝、膝盖放松,腹部始终紧绷
•整体有一定的弹性
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","text":"弓步后转体
步骤:
1.双脚并拢,自然站立
2.向前迈一侧腿呈弓步,前腿小腿垂直于地面,大腿平行于地面,后腿脚尖朝前与膝关节在同一方向
3.双臂伸直前平举于胸前,掌心相对,向前腿一侧转体,打开手臂略作停顿,然后还原到胸前,回到起始状态;换腿向前迈出,做另一侧的转体
次数:
8次×3组
动作感觉:
•躯干有牵拉感
深蹲交替提膝
步骤:
1.双脚比肩稍宽站立,屈肘,双手放于胸前
2.屈髋下蹲至大腿与地面平行,下蹲时膝盖与脚尖方向一致
3.站起时重心位于脚掌外侧,用力绷紧支撑腿一侧的臀部;另一侧腿提膝至最高点,身体同时向提膝一侧扭转
4.双腿交替提膝
次数:
12次×3组
动作感觉:
•动作连贯流畅
•站起时,臀部和大腿前侧明显收缩发力
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","type":3,"video_length":15,"video_thumbnail":"https://ss-mpvolc.meipian.me/users/81790471/c084f94558dc4356a8acb88ab078b276__jpg.heic","video_url":"http://video.ivwen.com/users/81790471/16ce010245d04c3597e83aa4224af8a4.mp4"},{"source":0,"source_platform":"local","text":"推墙高抬腿
步骤:
1.手扶墙壁倾斜站立,收紧腰腹
2.交替抬腿,上半身尽可能保持稳定
次数:
30\"×3组
动作感觉:
•心率会略微上升
•腹部会有腹肌训练时的疲劳感
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","text":"俯身慢速跨步登山
步骤:
1.俯撑在瑜伽垫上,双手与肩同宽
2.挺直背部,收紧核心,一侧脚迈到同侧手的旁边
3.回到俯撑状态,迈另一侧脚
次数:
10次×3组
动作感觉:
•换腿时,腹部明显收缩发力带动腿部
•肩部始终处于紧绷状态
","type":1},{"img_height":720,"img_width":1280,"source":0,"source_platform":"local","type":3,"video_length":10,"video_thumbnail":"https://ss-mpvolc.meipian.me/users/81790471/719e647167ec4a8899a994917513ff31__jpg.heic","video_url":"http://video.ivwen.com/users/81790471/d18a12e83bb0427684d50ab957a8fcfe.mp4"},{"source":0,"source_platform":"local","text":"跨步波比
步骤:
1.自然站立,双脚分开与肩同宽
2.向下俯身,双手与肩同宽撑地
3.保持双肩稳定,双腿向后交替迈步再还原,身体不能晃动
4.站起身体,进行第二次动作,动作越连贯越好
次数:
8次×3组
动作感觉:
•这是一个全身动作,身体要尽可能协调、稳定
","type":1},{"img_height":1280,"img_width":720,"source":0,"source_platform":"local","type":3,"video_length":19,"video_thumbnail":"https://ss-mpvolc.meipian.me/users/81790471/9a7c39e6b2cf4a498308b947c0384b2a__jpg.heic","video_url":"http://video.ivwen.com/users/81790471/92afac646d4a4c129e3f5f08f4f7da4c.mp4"},{"img_height":508,"img_url":"https://ss-mpvolc.meipian.me/users/81790471/a37607b3899e4620b4e7ba2e88c2646a__jpeg.heic","img_width":640,"is_origin":false,"source":0,"source_platform":"local","type":1}],"mark":0,"gift":{"icon":"https://ss2.meipian.me/app/article_gift_flower_icon_v2.png","amount":0,"mix_icon":"","mix_persent":0,"display":1},"topic":{"has_vote":0,"vote_rank":0,"vote_count":0},"visitor":{"is_share":false,"visitor_id":0,"visitor_user_id":null,"from":null,"channel":null,"theme":null,"in_app":false,"from_web":false,"self_view":false,"timestamp":null,"sign":null,"is_from_app_launch":null,"show_praise":null,"praised":null,"wechat_sign":null,"token":null,"password_v2":null,"visitor_open_id":null,"share_depth":"","visitor_union_id":null,"ua_source":"web","mpuuid":"","isFan":0,"relation_type":0,"member_status":0,"member_img":"","head_attach_img":"","headwear":null,"request":{"attributes":{},"request":{},"query":{},"server":{},"files":{},"cookies":{},"headers":{}},"is_new_guest":0,"first_share_uid":0,"risk_cheat_info":"","is_cheat_risk":false,"page_visit_id":"PC_158733086967ee4ad08b36e6.53625980","is_good":null,"auth_url":null,"from_auth_callback":0},"watermark":"?watermark/3/image/aHR0cDovL3N0YXRpYzItc3JjLml2d2VuLmNvbS9sb2dvd2F0ZXIucG5n/dy/50/text/QCDlvpDlm73lvLrimr3vuI8=/fontsize/320/dx/10/dy/30/fill/I0ZGRkZGRg==/text/576O56-H5Y-377yaODE3OTA0NzE=/fontsize/320/dx/10/dy/10/fill/I0ZGRkZGRg=="}; var detail = ARTICLE_DETAIL; window.model = { detail: ARTICLE_DETAIL }