<h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 122); text-align: justify; white-space: normal; font-size: 0.36rem !important; line-height: 1.6em !important;"> 为了防控新型冠状病毒感染的肺炎疫情的传播，孩子们的假期延长了，在家里更不能忽略身体锻炼，希望家长朋友们给孩子制定运动健身计划，合理安排孩子的锻炼时间，减少玩手机、看电视电脑的时间，增强孩子体质，提高免疫力，家长也可以和孩子一起运动起来，做好健康的第一防护。</h3> <h3 style="text-align: center; -webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 122); white-space: normal; font-size: 0.36rem !important; line-height: 1.6em !important;"> ⭐️运动前准备及注意事项⭐️</h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 122); text-align: justify; white-space: normal; font-size: 0.36rem !important; line-height: 1.6em !important;">1、穿<span style="font-size: 0.36rem; letter-spacing: 0.3px;">着</span><span style="font-size: 0.36rem; letter-spacing: 0.3px;">宽</span><span style="font-size: 0.36rem; letter-spacing: 0.3px;">松</span><span style="font-size: 0.36rem; letter-spacing: 0.3px;">有弹性的运动服、运动鞋。</span></h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 122); text-align: justify; white-space: normal; font-size: 0.36rem !important; line-height: 1.6em !important;">2、选择空气流通，空间较大的地方。</h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 122); text-align: justify; white-space: normal; 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><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 122); text-align: justify; white-space: normal; font-size: 0.36rem !important; line-height: 1.6em !important;">4、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，喝凉水容易导致胃肠道痉挛现象的发生。</h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 122); text-align: justify; white-space: normal; font-size: 0.36rem !important; line-height: 1.6em !important;">5、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 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; color: rgb(25, 25, 122);"><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;"><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;"> 🏀第一部分：热身部分🏀</h3></div></div><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; color: rgb(25, 25, 122);"><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;"><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;"> 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。</h3></div></div> <p>⚽️ 第二部分：练习内容⚽️</p><p> ★力量性练习</p> <p> ★平衡性练习</p> <p> ★柔韧性练习</p> <p> ★各种方式跳绳</p> <p> ★室内趣味游戏</p> <p> 🏵第三部分：放松部分🏵</p> <p> 没有一个冬天不能逾越，没有一个春天不会来临 。面对新型冠状病毒，不外出、多通风、勤洗手、带口罩等预防作用不可忽视，坚持适当体育运动提高自身免疫力更是解决问题的根本。</p><p> 科学锻炼，循序渐进；</p><p> 根据实际，强度适中；</p><p> 制定计划，每天坚持。</p> <p> 危机也是契机，生活就是功课。希望通过这场疫情，孩子们能有更多的思考和成长，也希望每一个人都能在2020年拥有勇气和力量。</p><p> 等风雨经过，我们一起守望光明……</p>