“快樂(lè)健身 運(yùn)動(dòng)戰(zhàn)疫”小學(xué)生居家體育鍛煉指南YLF <div class="mp-article-texts mp-content" style="margin-right: 0.3rem; margin-left: 0.3rem; padding-top: 0.16rem; padding-bottom: 0.16rem; -webkit-tap-highlight-color: transparent; overflow: hidden; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 6px; white-space: normal; background-color: rgb(207, 229, 167); color: rgb(17, 58, 49);"><div class="mp-article-texts-word mp-article-texts-newword" style="-webkit-tap-highlight-color: transparent; font-size: 0.36rem; line-height: 1.6em; word-break: normal; color: inherit; text-align: justify; hyphens: auto; overflow: hidden; font-family: "098ef1a637c3d12682d233aa601e8153";"><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; text-align: center; font-size: 0.4rem !important; line-height: 1.5em !important;">運(yùn)動(dòng)小貼士</h3></div></div><div class="mp-article-texts mp-content" style="margin-right: 0.3rem; margin-left: 0.3rem; padding-top: 0.16rem; padding-bottom: 0.16rem; -webkit-tap-highlight-color: transparent; overflow: hidden; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 6px; white-space: normal; background-color: rgb(207, 229, 167); color: rgb(17, 58, 49);"><div class="mp-article-texts-word mp-article-texts-newword" style="-webkit-tap-highlight-color: transparent; font-size: 0.36rem; line-height: 1.6em; word-break: normal; color: inherit; text-align: justify; hyphens: auto; overflow: hidden; font-family: "098ef1a637c3d12682d233aa601e8153";"><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;">1.選擇合適的項(xiàng)目和運(yùn)動(dòng)量。根據(jù)個(gè)人情況，從指南中選擇適合的運(yùn)動(dòng)項(xiàng)目及運(yùn)動(dòng)負(fù)荷，建議堅(jiān)持每天30 分鐘左右的運(yùn)動(dòng)時(shí)間，不宜突然增加運(yùn)動(dòng)強(qiáng)度。<br style="-webkit-tap-highlight-color: transparent;"></h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;">2.準(zhǔn)備活動(dòng)與運(yùn)動(dòng)后調(diào)節(jié)。建議在早晨和傍晚時(shí)段運(yùn)動(dòng)（切忌飯后立即運(yùn)動(dòng)）。 練習(xí)前、后應(yīng)各有5分鐘的準(zhǔn)備、放松活動(dòng)。運(yùn)動(dòng)后適量飲用白開(kāi)水。</h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;">3.注意運(yùn)動(dòng)保護(hù)。練習(xí)時(shí)穿軟底運(yùn)動(dòng)鞋，最好有家長(zhǎng)從旁指導(dǎo)，注意觀察環(huán)境，避免不必要的磕碰，同時(shí)講究文明鍛煉，避免影響到樓上樓下等鄰居。</h3><p style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;">4.保持積極樂(lè)觀的心態(tài)。避免焦慮不安的情緒，不盲目自信，不盲目恐慌，保持良好的衛(wèi)生習(xí)慣，科學(xué)抗擊疫情。</h3></div></div> <h3>第一部分 熱身活動(dòng)</h3> <h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: "098ef1a637c3d12682d233aa601e8153"; color: rgb(17, 58, 49); text-align: justify; white-space: normal; background-color: rgb(207, 229, 167); font-size: 0.36rem !important; line-height: 1.6em !important;">鍛煉目的：調(diào)整整體狀態(tài)，為克服內(nèi)臟器官生理惰性，提高機(jī)體的代謝水平，使體溫升高，增強(qiáng)皮膚的血流量有利于散熱，減少運(yùn)動(dòng)損傷，有益健康。<br style="-webkit-tap-highlight-color: transparent;"></h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: "098ef1a637c3d12682d233aa601e8153"; color: rgb(17, 58, 49); text-align: justify; white-space: normal; background-color: rgb(207, 229, 167); font-size: 0.36rem !important; line-height: 1.6em !important;"><br></h3> <h3>第二部分 體能練習(xí)</h3> <h3>第三部分 放松身心</h3> <h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: "098ef1a637c3d12682d233aa601e8153"; color: rgb(17, 58, 49); text-align: justify; white-space: normal; background-color: rgb(207, 229, 167); font-size: 0.36rem !important; line-height: 1.6em !important;">伴隨優(yōu)美舒緩的音樂(lè)，進(jìn)行全身舒展運(yùn)動(dòng)，放松身心，可以選擇這種方式的拉伸哦！</h3><h3 style="-webkit-tap-highlight-color: transparent; letter-spacing: 0.3px; font-family: "098ef1a637c3d12682d233aa601e8153"; color: rgb(17, 58, 49); white-space: normal; background-color: rgb(207, 229, 167); text-align: center; font-size: 0.36rem !important; line-height: 1.6em !important;"><font color="#ed2308" style="-webkit-tap-highlight-color: transparent; color: rgb(237, 35, 8);">堅(jiān)持就是勝利！</font></h3>