<h3>每名同学在久坐之后，或学习劳累之后，先进行热身活动，首先进行踝腕关节，让后进行柔韧性练习，弓步压腿等活动，每个动作4*8拍。活动之后调整呼吸，然后进行以下活动。</h3> <p>热身活动准备动作。避免在运动中受伤</p> <h3>摸足跟</h3><h3>双腿屈膝宽于肩，双手左右两次重复运动。头部抬起。每次30组，每天三次。</h3> <h3>附身跑步</h3><h3>成平板支撑动作，双手宽于肩。双腿成跑步姿势，反复运动，匀速慢呼吸。每次三分钟，每天三次。</h3> <h3>单膝仰卧起坐</h3><h3>头部抬起，肘关节，分别靠近，腿部肌肉。靠近呼气，返回吸气。每次50组，每天三次。</h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><br></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">背部紧靠墙壁</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">外展打开双臂</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">贴墙缓缓而上</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">徐徐回到原状提高肩部灵活性和肩胛稳定性，缓解肩颈部紧张</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">做法：</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">部紧贴墙面，双手侧平举，向上屈肘90度，掌心超前，将手臂完全贴住墙面。</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">同时手臂沿墙壁向上伸展，然后沿原路慢慢回到起始位置。</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">每组六至十次，重复两到四组。</font></span></h3> <h3><font color="#010101">身体稳定向前压</font></h3><h3><font color="#010101">双手扶墙往上爬</font></h3><h3><font color="#010101">上下重复需多次</font></h3><h3><font color="#010101">配合呼吸练肩胛</font></h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;">壁虎爬</h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">双脚与肩同宽站</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">向后下蹲屈膝慢</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">双手向前水平伸</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">触椅站立重复练</font></span></h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">手扶椅背弓弓背，</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">拉抻脊柱背不累，</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">像只猫咪伸懒腰，</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">肩背放松不疲惫</font></span><span style="max-width: 100%; cursor: text; color: rgb(89, 89, 89); font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;">。</span></h3> <p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">屈膝收腹</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">坐稳椅子身不晃</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">双手扶在椅面上</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">屈膝收腹腿并拢</font></span></h3><p style="margin-top: 15px; margin-bottom: 15px; max-width: 100%; clear: both; min-height: 1em; letter-spacing: 0.544px; text-align: center; white-space: normal; cursor: text; font-family: 微软雅黑, Arial, sans-serif; overflow-wrap: break-word !important; outline-width: 0px !important;"><span style="max-width: 100%; cursor: text; font-size: 16px; overflow-wrap: break-word !important; outline-width: 0px !important;"><font color="#010101">保持两秒回原状</font></span></h3> <h3>原地高抬腿跑，双手曲于腰间，掌心向下，双腿屈膝跑动，膝关节，直至接触到手掌一个动作结束，每次90秒，每天5次。</h3> <h3>开合跳，双腿宽于肩，双臂打开与肩一齐。双腿双臂同时打开，同时回收。每次20组，每天三组。</h3> <h3>练习结束之后，平躺到瑜伽垫上，进行放松，腿部按摩，和腹部按摩。充分放松。</h3>