【有氣質·更卓越】一二年級體育于健康課程(水平一)階梯高抬腿篇

胡昊

獅山實驗學校體育科組常規明智 <h3>1、各項練習前要檢查環境的安全因素等條件，在安全條件下進行鍛煉。</h3><h3>2、運動時，著裝運動服，衣服不宜過厚也不能太薄，避免著涼。</h3><h3>3、注意運動后的放松。</h3><h3>4、餐后1小時內不宜進行劇烈運動。</h3><h3>5、建議家長和孩子一起參與運動或監督孩子練習。</h3><h3>6、建議運動時間可控制在每天1小時左右。</h3> 熱身益智 <h3><span style="background-color: rgb(176, 228, 244); color: rgb(0, 46, 75); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; letter-spacing: 0.3px; text-align: justify; white-space: normal;">熱</span><span style="background-color: rgb(176, 228, 244); color: rgb(0, 46, 75); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; letter-spacing: 0.3px; text-align: justify; white-space: normal;">身啟智</span><br></h3><h3><span style="color: rgb(0, 46, 75); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; letter-spacing: 0.3px; text-align: justify; white-space: normal; background-color: rgb(176, 228, 244);">①頭部運動4x8拍  ②輪臂甩肩運動4x8拍</span><br style="-webkit-tap-highlight-color: transparent; color: rgb(0, 46, 75); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; letter-spacing: 0.3px; text-align: justify; white-space: normal; background-color: rgb(176, 228, 244);"><span style="color: rgb(0, 46, 75); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; letter-spacing: 0.3px; text-align: justify; white-space: normal; background-color: rgb(176, 228, 244);">③提膝轉腰運動4x8拍  ④弓步跳4x8拍</span></h3><h3><span style="color: rgb(0, 46, 75); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; letter-spacing: 0.3px; text-align: justify; white-space: normal; background-color: rgb(176, 228, 244);"></span><span style="color: rgb(0, 46, 75); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 18px; letter-spacing: 0.3px; text-align: justify; white-space: normal; background-color: rgb(176, 228, 244);">⑤仆步壓腿4x8拍</span><br></h3> 示范激智，模仿生智 <h3>階梯高抬腿：</h3><h3>動作要領：抬頭挺胸，目視前方，腰背挺直，后支撐腿主動發力上抬交替，手臂協調腿部動作擺臂，保持身體姿態。</h3><h3>訓練量：每組一分鐘，練習4組</h3><h3>道具要求：凳子不能超過30厘米</h3><h3>注意練習安全身體不能后倒。</h3> 課后匯智