<p style="max-width: 100%; clear: both; min-height: 1em; text-align: justify; overflow-wrap: break-word !important; white-space: normal; letter-spacing: 0.544px; font-size: 16px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; color: rgb(51, 51, 51);"><span style="max-width: 100%; color: rgb(18, 20, 20); font-size: 14px; overflow-wrap: break-word !important;"> 寒假延长，对于备战初三体育中考的学生们可以抓住这个时机<span style="max-width: 100%; overflow-wrap: break-word !important;">提前练习部分<span style="max-width: 100%; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 15px; overflow-wrap: break-word !important;">中考体育项目</span></span>，既增强体质又可以为中考体育打好</span>基础。<br></span><span style="max-width: 100%; overflow-wrap: break-word !important;"><font color="#121414"><span style="font-size: 14px;"> 在家锻炼时一定要选择针对性的锻炼方法，</span></font><font color="#121414"><span style="font-size: 14px;">每天可以</span></font><font color="#121414"><span style="font-size: 14px;">跟着家庭天天练训练计划，</span></font><font color="#121414"><span style="font-size: 14px;">参照相应的训练视频</span></font><font color="#121414"><span style="font-size: 14px;">进行锻炼，同时结合自己准备选考的项目：</span></font><span style="max-width: 100%; overflow-wrap: break-word !important;"><span style="color: rgb(247, 20, 6); font-size: 15px; max-width: 100%; overflow-wrap: break-word !important;">引体向上（男）</span><span style="max-width: 100%; overflow-wrap: break-word !important;"><font color="#121414"><span style="font-size: 14px;">、</span></font></span></span><span style="color: rgb(18, 20, 20); font-size: 14px; max-width: 100%; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(247, 20, 6); font-size: 15px; overflow-wrap: break-word !important;">仰卧起坐（女）、跳绳</span></span><font color="#121414"><span style="font-size: 14px;">进行针对性锻炼。<br></span></font></span><span style="max-width: 100%; color: rgb(18, 20, 20); font-size: 14px; overflow-wrap: break-word !important;"> 每天坚持锻炼，为初三体育考试做好体能储备！</span></h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 13px; overflow-wrap: break-word !important;"> <span style="max-width: 100%; color: rgb(18, 20, 20); font-size: 14px; overflow-wrap: break-word !important;">本次锻炼以单项主导项目为主。</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 13px; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; color: rgb(18, 20, 20); overflow-wrap: break-word !important;"> 由于800/1000为体能心肺提升的基础项目，所以以1+X锻炼模式，即“心肺提升+单项（跳绳+引体向上、仰卧起坐”来指导大家进行练习。</span></h3> <h1 style="text-align: center;"><font color="#ed2308"><b>第一项<br></b><b>800.1000M体能提升训练<br></b><b>跟视频做一组</b></font></h1><h3><br></h3> <h1 style="text-align: center;"><font color="#ed2308"><b>第二项</b></font></h1><h1 style="text-align: center;"><font color="#ed2308"><b>单项训练</b></font></h1><h1 style="text-align: left;"><font color="#ed2308"><b>根据自己中考单项选定项目训练，</b></font></h1><h1 style="text-align: left;"><font color="#ed2308"><b>准备报考跳绳的练跳绳，</b></font></h1><h1 style="text-align: left;"><font color="#ed2308"><b>准备报仰卧起坐、引体向上的练仰卧起坐、引体向上</b></font></h1><h3><font color="#ed2308"><b><br></b></font></h3> <h1 style="text-align: center;"><b> 跳绳训练任务</b></h1><h3> 1.计时跳：以20秒1组，要求不失误，每组争取达到60个，完成5组。</h3><h3>分段增时练习：20秒能够达到60个后，开始增加时间，30秒、40秒、50秒、60秒，每秒要求3个的配速。</h3><h3> 2.记数跳：<font color="#ed2308">200个1组完成2组，</font>减少失误，训练，下肢耐力和协调性。</h3> <h1 style="text-align: center; height: 18px; line-height: 18px;"><span style="font-family: PingFangSC-Regular; font-size: 18px;"><font color="#ed2308"><b>仰卧起坐训练任务</b></font></span></h1><p style="height: 18px; line-height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">1.3</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">0秒×3</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">组快速仰卧起坐，每组争取达到25个，提高仰卧起坐的速度</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">。</span><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;"></span></h3><p style="height: 18px; line-height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;"><br></span></h3><p style="height: 18px; line-height: 18px;"><br></h3><h3></h3> <h3><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">2.仰卧举腿练习，15个×3组，增加腹肌力量，放腿时不要触地。</span><br></h3><p style="line-height: 18px; height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;"><br></span></h3><p style="line-height: 18px; height: 18px;"><br></h3><p style="line-height: 18px; height: 18px;"></h3> <h3>3.屈腿两头起，15次×3组。<br></h3> <h1 style="text-align: center;"><b><font color="#ed2308">引体向上训练任务</font></b></h1><p style="text-align: left; font-size: 16px; max-width: 100%; clear: both; min-height: 1em; color: rgb(108, 139, 156); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 2px; white-space: normal; overflow-wrap: break-word !important;">1.男生做第一、二种俯卧撑，15个为1组，两个动作各3组</h3> <p style="height: 18px; line-height: 18px;"><span style="color: rgb(51, 51, 51); font-family: PingFangSC-Regular; font-size: 18px;">2.引体向上练习：5～8次1组×3组，随着力量增加，可以调整为15次1组×3组，</span></h3> <h1 style="text-align: center;"><font color="#ed2308">拉伸放松</font></h1>