第一部分:热身运动
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。
1.扩胸振臂
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fa8953431j00r6pz4d000ac000dv0085c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.体转运动
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F894929a7j00r6pz4d000hc0008w00azc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.弓步压腿
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fbbd2d206j00r6pz4d0004c00051004sc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
4.侧压腿
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F928df008j00r6pz4d000uc000gy00hlc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
5.原地高抬腿跑
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F5e944a55j00r6pz4d000cc0006400atc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
6.绕踝腕关节
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F721ff15ej00r6pz4d000sc000ee00fpc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
小学1-6年级
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F24473262j00r6pz4d001cc000d500eqc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
力量性练习
1.和家人比赛扳手腕
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F2773fee2j00r6pz4d000yc000go00goc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.站立推墙
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F12b3aab2j00r6pz4d0015c000u000p0c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.半蹲起
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F036638cdj00r6pz4d000sc000mv00mvc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
4.平板支撑
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fe767c172j00r6pz4d000pc000rs00m8c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
柔韧性练习
1.双脚站立式压腿
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fdf46e8ebj00r6pz4d000xc000rs00rsc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.单脚支撑压腿
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F1096b83bj00r6pz4d0012c000q500q5c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.坐位体前屈
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F75a4cc40j00r6pz4e0009c000cz00aec.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
平衡性练习
1.单脚支撑平衡
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F8687a28ej00r6pz4e000tc000rs00rsc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.燕式平衡
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F042f0108j00r6pz4e000sc000qz00qzc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.沿着客厅地面的瓷砖/木地板缝走
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F41047b5aj00r6pz4e000tc000p300p3c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
4.多种形式的跳短绳
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fd3caabdaj00r6pz4e0011c000r200r2c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
趣味游戏
1.套圈
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F7a51fe26j00r6pz4e0015c000s000rgc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.跳房子
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fbc737d1cj00r6pz4e000vc000nw00nwc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.打“保龄球”
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F1a1a51b1j00r6pz4e000xc000lh00lic.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
初中7—9年级
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F59cf36e4j00r6pz4e001kc000gb00exc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
弹跳练习
1.弓步跳
(1)先从一个标准的弓箭步开始,一脚在前,一脚在后,双膝弯曲。前腿膝盖不要超过脚尖,后腿膝盖接近地面。
(2)然后向上跳起,双腿交换位置,前腿向后,后腿向前,同时摆臂。最后以弓箭步的姿势落地。
2.收腹跳
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F69e9a348j00r6pz4e000cc000cz00atc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.深蹲跳
(1)挺胸收腹,收紧臀部;
(2)脚尖与膝盖保持同一方向,膝盖不要超过脚尖;
(3)落地时大腿与地面平行。
力量练习
1.仰卧举腿
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fee0138fej00r6pz4e000uc000rj00mxc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.平板支撑
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F539715a4j00r6pz4e0007c000bw009jc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.站立推墙
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F26af1b89j00r6pz4e000ec000d000auc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
4.单脚提蹱练习
扶墙或椅子单脚原地站立,利用脚踝的力量提蹱练习。
平衡练习
单腿平衡练习(20-30秒/组,2-3组)
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F8687a28ej00r6pz4g000tc000rs00rsc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
柔韧练习
1.立位体前屈
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F5e96cf77j00r6pz4e0009c000b900b9c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.坐位体前屈
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F981920c9j00r6pz4f000sc000rs00m8c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
高中1—3年级
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fd86aaa22j00r6pz4f000xc000fr0084c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
1.自重俯卧撑
开始时,双手扶在地面上,位于双肩之下,手臂伸直,双脚脚趾立在地面上。准备好之后,弯曲双肘,降低身体水平高度,直臂回复至起始位置。
2.爆发力俯卧撑
弯曲肘部,下降身体,直到胸部距离地面只有几英寸远,爆发性伸展双臂,将身体用力推离地面,在身体离开地面的时候保持双臂伸展,轻柔缓冲返回俯卧撑位置,胸部距离地面几英寸远,然后再爆发式悬空。
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fc9d56b49j00r6pz4f000xc000rs00m8c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
3.自重双腿下蹲
下蹲是双脚分开比肩略宽。双手放在头后,也可放在髋部,或前伸以保持平衡。保持背发下半身和后部核心肌肉系统。背部挺直,开始下蹲时使用髖部为铰链,从脚踝、膝盖到髋部均等弯曲。
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F84f67e24j00r6pz4f000wc000rs00m8c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
4.交替分腿跳
爆发式纵跳,同时转换双腿位置:左脚向前,右脚向后。按需要摆动双手,以产生力量,并保持平衡。双脚轻柔着地,可以有一个向下的动势,然后立即分腿下蹲。当分腿蹲至最低点时,再次起跳。重复此动作,交替进行分腿跳运动。
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F5d661a1ej00r6pz4f000tc000rs00m8c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
5.蹲跳
弯曲膝盖和髋部,下蹲,向上进行爆发式纵跳,身体完全伸展,并且悬空,下落时双脚缓冲轻着地。
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F586125ecj00r6pz4f000uc000p200ovc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
6.平板支撑
身体成直线,脚尖和两手前臂着地,核心收紧。
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F8a65411fj00r6pz4f0007c000bh0096c.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
7.侧支撑
右侧为例,右臂前臂和右脚外侧着地,身体成直线,左手叉腰,核心收紧。
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F316642caj00r6pz4g000qc000qm00lbc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
1.双手十指交叉上举、脚跟起蹱拉伸(4x8拍)
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2Fd226caa3j00r6pz4g000mc000ol00olc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
2.左、右体侧屈拉伸(4x8拍,左右手交换)
![](https://nimg.ws.126.net/?url=http%3A%2F%2Fcms-bucket.ws.126.net%2F2022%2F0203%2F2783b9f0j00r6pz4g0010c000rs00rsc.jpg&thumbnail=660x2147483647&quality=80&type=jpg)
训练原则
1.科学锻炼,循序渐进;
2.根据实际,强度适中;
3.制定计划,每天坚持;
注意事项
1.运动时,着装要舒适,以运动装为佳。注意不宜穿得太过厚重,否则运动不便;也不宜穿得太薄,容易受风感冒。
2.早起不宜剧烈运动。早上起来,身体筋骨还没有完全舒展开,加之早上较为寒冷,雾霾也大,所以不宜进行剧烈运动,对身体产生不利影响。
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。
4.运动不喝凉水。运动过后,需要补充水分,切记剧烈运动后立即喝水,会循环系统紊乱,喝凉水,容易导致胃肠道痉挛现象的发生。
5.持之以恒,坚持每天锻炼不少于一小时,每次锻炼时间不少于40分钟。指南的内容根据各家的场地条件和各自的身体情况适当选择。
6.文明锻炼,不要影响他人生活和休息,和谐社会你我的责任。