<h3> 为了抵抗疫情，让我们科学预防；</h3><h3><br></h3><h3> 健康快乐，大家行动起来！</h3> <h3><span style="color: rgb(33, 122, 104); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 14px; letter-spacing: 0.544px; text-align: center; text-indent: 28px; white-space: normal;">正式训练之前，进行3-5分钟准备活动，如原地慢跑、蹲起、体转运动、弓步压腿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。</span><br></h3> <h3> 单腿蹬跳</h3> <h3><font color="#010101"><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">练习方法</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">在身前摆放30-40CM高的矮凳或其他牢固物体代替台阶，身体正对“台阶”，右脚置于“台阶上”，左脚支撑于地面，双臂肘关节微屈位于体侧，微微屈膝屈髋，右脚充分蹬“台阶”发力，双臂配合向上摆，空中充分伸髋、伸膝，落地缓冲回到准备姿势，单腿连续进行，此练习也可左右腿交替进行，注意“台阶”稳定性，保证训练安全。</h3></section><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">锻炼功能</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">发展小腿力量和速度素质。</h3></section><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">练习数量</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">中学生：3-4组，每组25-30秒，组间歇60秒。</h3></section></font></h3> <h3 style="text-align: center;"><span style="color: rgb(33, 122, 104); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 14px; letter-spacing: 0.544px; white-space: normal;">库克提臀</span><br></h3> <h3> 练习方法</h3><h3>仰卧于垫上，屈膝，双脚靠近臀部，抬起其中一条腿并全程保持抬起状态，支撑脚着地，臀部发力，将髋部顶起至髋部充分伸展，髋部缓慢的下落，左右腿交替进行。</h3><h3> 锻炼功能</h3><h3 style="text-align: center;">发展核心力量。</h3><h3>中学生：左右侧各3-4组，每组8-12次，组间歇60秒。</h3> <h3 style="text-align: center;">拉伸放松</h3><h3></section></h3><p style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; clear: both; min-height: 1em; text-indent: 2em;">训练结束后进行拉伸训练，以消除肌肉疲劳、减少运动损伤风险，并提高目标部位柔韧素质。</h3></section> <p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">练习方法</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">站立姿势准备，右腿向前跨一大步成弓步姿势，左膝弯曲着地成跪姿，左小腿向上抬起，左手拉左脚向躯干方向发力，至左侧大腿拉伸感明显时保持姿势，左右腿交替进行。</h3></section><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">锻炼功能</strong></h3></section><p style="max-width: 100%; clear: both; min-height: 1em; text-indent: 2em; overflow-wrap: break-word !important;">发展下肢柔韧素质。</h3></section><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">练习数量</strong></h3></section><h3></section></h3><p style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; clear: both; min-height: 1em; text-indent: 2em;">左右腿各2-3组，每组20秒，组间歇30秒。</h3></section>