<h3> 生命在于運(yùn)動(dòng)，運(yùn)動(dòng)在于鍛煉，鍛煉貴在堅(jiān)持。持之以恒的運(yùn)動(dòng)，能使身體全面得到良性刺激，人體機(jī)能長運(yùn)不衰，免疫功能得到提高，從而使體質(zhì)增強(qiáng)，同時(shí)預(yù)防疾病。在這難忘的寒假里，我們一起動(dòng)起來吧！<br></h3> <h3>一、準(zhǔn)備活動(dòng)</h3><h3> 進(jìn)行3-5分鐘準(zhǔn)備活動(dòng)，如原地慢跑、跳繩、徒手操等低強(qiáng)度熱身運(yùn)動(dòng)及肌肉拉伸練習(xí)，提升身體狀態(tài)，避免運(yùn)動(dòng)損傷?；蛘咦鲆槐閺V播體操</h3> <h3>二、自選運(yùn)動(dòng)</h3><h3>（一）柔韌性訓(xùn)練（在床上或者泡沫墊上較軟的地方練習(xí)）</h3> <h3>1.弓步壓腿
左腿向前弓步邁出，右腿向后，腳背著地，雙手搭在左膝下，背部挺直向后仰，用頭用力接近右腿交換腳，每個(gè)動(dòng)作10個(gè)一組，每腿做三組。
?<br></h3> <h3>2.束腳壓膝
分腿做，兩腿彎曲，兩腳掌相對，腳跟盡量靠近身體，雙手扶膝蓋向下用力壓。每組10個(gè)，做三組。<br></h3> <h3>（二）、腰腹力量訓(xùn)練</h3><h3>1、俯臥兩頭起
俯臥，腿、手伸直并同時(shí)上舉，每組10—15個(gè)，堅(jiān)持三組。<br></h3> <h3>2、仰臥舉腿
仰臥，雙手貼地，雙腿、腳踝夾緊，向上抬起，與地面成60度角，然后輕輕放下。每組10—15個(gè)，堅(jiān)持三組。<br></h3> <h3>（三）、素質(zhì)訓(xùn)練</h3><h3>1、原地高抬腿</h3><h3>20—30秒一組，三組（根據(jù)自身身體情況選擇時(shí)間）</h3> <h3>2、原地快頻率跑</h3><h3>10—15秒一組，三組</h3> <h3>3、開合跳</h3><h3>15次為一組做三組</h3> <h3>（四）、多種形式跳繩</h3><h3>1、單腳跳繩</h3><h3>2、雙腳跳繩</h3><h3>3、雙人跳繩</h3> <h1 style="text-align: center; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101"><span style="max-width: 100%; letter-spacing: 1.8px; overflow-wrap: break-word !important;">注意事項(xiàng)</span></font></h1><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101">1.運(yùn)動(dòng)時(shí)，著裝要舒適，以運(yùn)動(dòng)裝為佳。</font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101"><br></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;">2.運(yùn)動(dòng)前檢查運(yùn)動(dòng)場地，在客廳或者空曠的地面，地面上沒有危險(xiǎn)物品。</h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101"><br style="max-width: 100%; overflow-wrap: break-word !important;"></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101">3.熱身運(yùn)動(dòng)不可少。尤其是在冬季，身體筋骨相對僵硬，如果熱身不到位在運(yùn)動(dòng)中容易受傷。</font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101"><br style="max-width: 100%; overflow-wrap: break-word !important;"></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101"> 4.運(yùn)動(dòng)后不喝涼水。運(yùn)動(dòng)過后，需要補(bǔ)充水分，請勿劇烈運(yùn)動(dòng)后立即喝水，會(huì)循環(huán)系統(tǒng)紊亂，喝涼水，容易導(dǎo)致胃腸道痙攣現(xiàn)象的發(fā)生。</font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101"><br style="max-width: 100%; overflow-wrap: break-word !important;"></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101">5.持之以恒，堅(jiān)持每天鍛煉不少于一小時(shí)。</font></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101"><br style="max-width: 100%; overflow-wrap: break-word !important;"></font></h3><h3></h3><p style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 1.8px; text-align: justify; white-space: normal; overflow-wrap: break-word !important;"><font color="#010101">6.文明鍛煉，不要影響他人生活和休息，和諧社會(huì)你我的責(zé)任。</font></h3>