<p 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"; font-size: 18px; color: rgb(25, 25, 25); text-align: justify; white-space: normal; line-height: 1.6em !important;">為落實(shí)教育部、廣東省和深圳市關(guān)于“停課不停學(xué)”的精神，羅湖區(qū)教育系統(tǒng)積極推出了線上學(xué)習(xí)的指導(dǎo)方案 。</h3><p style="text-align: left; -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"; font-size: 18px; color: rgb(25, 25, 25); white-space: normal; line-height: 1.6em !important;">北斗小學(xué)在彭美珍校長的帶領(lǐng)下，積極響應(yīng)號(hào)召！體育組通過集體線上磨課研究，推出了適合學(xué)生的家庭鍛煉計(jì)劃，保障學(xué)生安心在家鍛煉身體，增強(qiáng)體質(zhì)，一起抵抗疫情，為打贏戰(zhàn)“疫”奉獻(xiàn)自己的微薄力量。引導(dǎo)和督促學(xué)生保持良好的生活習(xí)慣，要求適當(dāng)進(jìn)行室內(nèi)體育鍛煉，增強(qiáng)體質(zhì)，保持陽光積極的心態(tài)。<span style="text-align: center; letter-spacing: 0.3px;"> </span></h3><p style="text-align: left; -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"; font-size: 18px; color: rgb(25, 25, 25); white-space: normal; line-height: 1.6em !important;"><span style="text-align: center; letter-spacing: 0.3px;"> </span></h3><p 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"; font-size: 18px; color: rgb(25, 25, 25); white-space: normal; line-height: 1.6em !important;"><span style="text-align: center; letter-spacing: 0.3px;"><b>上午 </b></span><span style="text-align: center; letter-spacing: 0.3px;"></span></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;">1.愛眼體操</span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;">2.七彩陽光</span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><font color="#191919">3.跳繩3</font><font color="#191919">組，</font><font color="#ed2308">一分鐘一組，組間休息一分鐘</font></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;">4.有氧健身操</span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><font color="#191919">5.靜態(tài)</font><font color="#191919">拉伸：</font><font color="#ed2308">每個(gè)動(dòng)作10秒</font></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;">溫馨提示：每組練習(xí)組間休息30秒，請(qǐng)同學(xué)們?cè)谶\(yùn)動(dòng)前30分鐘補(bǔ)充水分，運(yùn)動(dòng)結(jié)束后小口多次補(bǔ)水。</span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;">1.眼保健操</span></font></h3><p style="-webkit-tap-highlight-color: transparent; text-align: justify; line-height: 1.6em !important;"><font color="#191919" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei"><span style="font-size: 18px; letter-spacing: 0.3px; white-space: normal;"><br></span></font></h3><p style="text-align: justify;"><br></h3> <h3>2.七彩陽光</h3> <h3>3.跳繩3組</h3> <h3>4.有氧健身操—POP索菲亞</h3> <h3>5.靜態(tài)拉伸<font color="#ed2308">（每個(gè)動(dòng)作靜態(tài)拉伸10秒）</font><font color="#ed2308"></font></h3> <p 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"; font-size: 18px; color: rgb(25, 25, 25); white-space: normal; text-align: center; line-height: 1.6em !important;"><span style="-webkit-tap-highlight-color: transparent; font-weight: bolder; font-size: 20px;">下午</span></h3><p 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"; font-size: 18px; color: rgb(25, 25, 25); text-align: justify; white-space: normal; line-height: 1.6em !important;"><span style="letter-spacing: 0.3px;">第一部分：準(zhǔn)備活動(dòng)關(guān)節(jié)熱身操：頭部運(yùn)動(dòng)，擴(kuò)胸運(yùn)動(dòng)，腰部運(yùn)動(dòng)，弓步壓腿，側(cè)壓腿，手腕腳踝繞環(huán)，</span><span style="letter-spacing: 0.3px; -webkit-tap-highlight-color: transparent; color: rgb(237, 35, 8);">4×8拍</span></h3><p 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"; font-size: 18px; color: rgb(25, 25, 25); text-align: justify; white-space: normal; line-height: 1.6em !important;">第二部分：身體素質(zhì)練習(xí)(女生可做跪臥撐)</h3><p 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"; font-size: 18px; color: rgb(25, 25, 25); text-align: justify; white-space: normal; line-height: 1.6em !important;"><span style="letter-spacing: 0.3px; -webkit-tap-highlight-color: transparent;">第三部分：放松靜態(tài)拉伸</span><span style="letter-spacing: 0.3px; -webkit-tap-highlight-color: transparent; color: rgb(237, 35, 8);"></span></h3><p 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"; font-size: 18px; color: rgb(25, 25, 25); text-align: justify; white-space: normal; line-height: 1.6em !important;"><span style="letter-spacing: 0.3px; -webkit-tap-highlight-color: transparent;"><br></span></h3><p 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"; font-size: 18px; color: rgb(25, 25, 25); text-align: justify; white-space: normal; line-height: 1.6em !important;"><span style="letter-spacing: 0.3px; -webkit-tap-highlight-color: transparent;">一、準(zhǔn)備部分（熱身操）</span></h3><p 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"; font-size: 18px; color: rgb(25, 25, 25); text-align: justify; white-space: normal; line-height: 1.6em !important;"><span style="-webkit-tap-highlight-color: transparent; color: rgb(237, 35, 8);"></span></h3> <h3>二、身體素質(zhì)練習(xí)<font color="#ed2308">（根據(jù)自身情況選擇其中三—五種動(dòng)作進(jìn)行練習(xí)，每個(gè)動(dòng)作3組間休息30秒）</font></h3> <h3>三、靜態(tài)拉伸<font color="#ed2308">（每個(gè)動(dòng)作拉伸10秒）</font><font color="#ed2308"></font></h3> <h3>最后歡迎同學(xué)們挑戰(zhàn)下胡老師，可以錄個(gè)視頻記錄一下??，</h3> <h3><font color="#ed2308">溫馨提示：</font></h3><h3><font color="#ed2308"><br></font></h3><h3><font color="#ed2308">科學(xué)鍛煉，循序漸進(jìn)；根據(jù)實(shí)際，強(qiáng)度適中；制定計(jì)劃，每天堅(jiān)持；</font></h3><h3><font color="#ed2308"><br></font></h3><h3><font color="#ed2308">基本原則及要求：</font></h3><h3><font color="#ed2308"><br></font></h3><h3><font color="#ed2308">1.鍛煉環(huán)境須安全：運(yùn)動(dòng)前檢查場(chǎng)地器材安全，選擇空氣新鮮、衛(wèi)生、流通的室內(nèi)進(jìn)行鍛煉，不發(fā)出大響動(dòng)不擾民。</font></h3><h3><font color="#ed2308"><br></font></h3><h3><font color="#ed2308">2.遵循體育運(yùn)動(dòng)的的基本要求及規(guī)律：運(yùn)動(dòng)前的熱身及運(yùn)動(dòng)后的放松必不可少，運(yùn)動(dòng)強(qiáng)度循序漸進(jìn)，量力而為，注意運(yùn)動(dòng)中和運(yùn)動(dòng)后補(bǔ)水。</font></h3>