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为了积极响应国家教育部,广东省、深圳市和罗湖区教育局关于新型冠状病毒肺炎疫情延期开学期间“停课不停学、不停练”的号召,罗湖小学体育组特制定家庭锻炼微课,以发展健康体能为目标,学生可根据自身体能状况,自主科学合理安排学习锻炼的时间和内容,坚持每天锻炼一小时。
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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
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第二部分 练习内容
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站立推墙
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第三部分 跳短绳练习
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第四部分 放松练习
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运动小知识
训练原则:
科学锻炼,循序渐进;
根据实际,强度适中;
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。
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"},{"splicing_template_id":0,"source_platform":"local","source":0,"type":1,"text":"第三套广播体操《七彩阳光》
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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
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第二部分 练习内容
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站立推墙
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","img_height":988,"img_url":"https://ss2.meipian.me/users/81754635/209127d6e289411dad30f9fccb9fa51d.jpeg","source_platform":"local","type":1},{"source":0,"img_width":860,"splicing_template_id":0,"text":"跳房子
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第三部分 跳短绳练习
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第四部分 放松练习
"},{"source":0,"img_width":1280,"splicing_template_id":0,"text":"做完运动记得拉伸哟!
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运动小知识
训练原则:
科学锻炼,循序渐进;
根据实际,强度适中;
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。
"},{"splicing_template_id":0,"source_platform":"local","source":0,"type":1,"text":"附件链接:
"},{"splicing_template_id":0,"source_platform":"local","source":0,"type":1,"text":"第三套广播体操《七彩阳光》
"},{"video_url":"http://video.ivwen.com/users/81754635/7ecc021796d9481aa8bef3f845204e26.mp4","img_width":640,"img_height":368,"source_platform":"local","video_thumbnail":"http://static2.ivwen.com/users/81754635/a7242a55afd5498293878d6b93c1ff21.jpg","type":3,"video_length":267},{"splicing_template_id":0,"source_platform":"local","source":0,"type":1,"text":"爱眼体操
"},{"video_url":"http://video.ivwen.com/users/81754635/f8e95d85632646b9939e9d1cc7a25400.mp4","img_width":854,"img_height":480,"source_platform":"local","video_thumbnail":"http://static2.ivwen.com/users/81754635/deb141c6ef9f457cb58333575255dbf7.jpg","type":3,"video_length":296},{"video_url":"http://video.ivwen.com/users/81754635/637ff42adefe4647b6d5a649b6f2edee.mp4","img_width":640,"text":"武术操
","img_height":368,"source_platform":"local","video_thumbnail":"http://static2.ivwen.com/users/81754635/fdbcaf19adc649f387f02d108eb0fff6.jpg","type":3,"video_length":162},{"splicing_template_id":0,"source_platform":"local","source":0,"type":1,"text":"最后, 希望同学们在家能坚持锻炼身体,劳逸结合,学有所获,不负韶华!
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