战疫进行时|中小学生的居家体育运动指南请收好

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战疫进行时|中小学生的居家体育运动指南请收好

中国江苏网讯 通过体育锻炼,增强体质,提高自身免疫力是防控疫情的一方面,中小学生居家体育运动、适当锻炼也是愉悦身心、解闷降烦的有效手段。距离开学还有近20天的时间,如何安全宅在家?居家体育锻炼怎么做?记者采访了多位体育老师,他们提供了以下意见和运动方式。

“居家体育锻炼方式方法很多,如亲子组合锻炼、跳绳、游戏、体操、体能练习等,最重要的是孩子和家长要根据自己体质情况,选择合适的家庭内锻炼场所,选择适量的体育锻炼方式,并在锻炼过程中,并锻炼的前后进行脉搏监测,控制好运动量和运动强度(每分钟脉搏数控控制在130-160次)。”南京逸仙小学体育组组长夏静建议道。

建议一:采取“320”方式进行,即上午、下午、晚上各20分钟的锻炼,以保证每天有一小时的体育锻炼时间。

建议二:注意家庭运动锻炼要控制声音,不要影响到周边邻居。

建议三:家庭和孩子设定一个适合自己的锻炼目标和任务,努力去对坚持完成,让体育锻炼成为一种良好的生活习惯,保存一些家庭锻炼图片和视频,记录并伴随孩子的健康成长。

亲子组合锻炼

亲子组合锻炼是一项非常有趣的居家体育锻炼方式,父母与孩子通过家庭锻炼内容设计,一起开展活动,能提高锻炼的趣味性,如亲子组合跳绳等。另外,“名师空中课堂·金陵微校”中也为大家提供了“全家一起来运动”示范。

体能练习

根据人体力量、速度、耐力、柔韧和灵敏素质发展要求,选择适合家庭场所身体练习,如原地跳起摸高、俯卧撑、下蹲、引体向上、拉力器、哑铃等力量练习;原地快跑、高抬腿跑、拳击物等速度练习;原地3-5分钟跳绳、原地立卧撑等耐力练习;前后或左右劈腿、坐位体前屈、瑜伽拉伸等柔韧练习。这类练习需要设定3-5个组数和每组的次数来组合完成。另外,也可以根据孩子所在学校布置的体育家庭作业和指导来进行。

家庭游戏练习

可以根据家庭场所和装饰的风格设计出1-9的数字的格子,用跳房子、跳格子等游戏来练习。

借助网络资源进行交互式练习

据了解,南京市部分小学已加入“校园地带365行动”网络家庭体育作业试点工作,有网络和IPAD、笔记本电脑的家庭可选择使用练习,其中公益课堂中有五禽戏、八段锦、太极拳等传统武术练习项目,也有交互式小学体育身体素质项目练习等内容。

附《南京市小学家庭体育锻炼基础套餐》(仅供参考)

口号:每天320!(每天锻炼3个20分钟)

身体是一,其他都是一之后的零!

体育锻炼应该成为我们一生不可或缺的生活方式!

强大的免疫力就是我们抵御病毒最好的防线,而它来源于强健的身体!

家庭体育锻炼是学生健康的一个重要领域,家长们行动起来!你们是孩子最好的榜样!

提醒大家在家庭锻炼时,应注意安全,选择合适的时间,选择软底运动鞋,注意运动幅度和发出的声音。

安全性提醒:

1. 保证身体状况良好的情况下进行锻炼,不带病锻炼。不在饥饿或就餐后一小时内锻炼。

2. 适宜的家庭锻炼时间应在上午9:00—11:00,下午4:00—6:00,晚上8:00—9:00间。

3. 要保障足够的安全活动空间,地面干燥不湿滑,空间无悬挂物。

4. 要穿着运动服装与鞋进行锻炼。

5. 锻炼前做好充分的准备活动。

6. 运动量要适宜,量力而行。

7. 尽量在家长看护下进行锻炼。

家庭锻炼原则:

1. 家庭锻炼内容以体能类、基本活动能力类、部分项目的基本动作类为主。

2. 运动量以中等负荷为主,不宜进行大强度练习。

3. 锻炼贵在坚持,循序渐进,积少成多。

4. 锻炼内容的选择应根据自身情况,家庭条件选择。

5. 体育锻炼内容具有一定专业性,如遇不知、不解、不清的问题应首先咨询专业人士,不易盲目练习。

建议内容:(上午9:00—11:00)

1.操类:部颁广播体操(七彩阳光4“40),武术操(旭日东升2‘’52),校定徒手操或轻器械操(5分钟左右)

难度系数:小

场地大小:1.5米X1.5米

锻炼时间:10—20分钟,可选择两套操做两遍

2.柔韧类:各关节部位的拉伸练习,如:肩关节拉伸,体前屈等

难度系数:小

场地大小:2米X2米

锻炼时间:5—10分钟

建议内容:(下午4:00—6:00,晚上8:00—9:00)

体能类:见下表

难度系数:小—中

场地大小:2米X2米X2米

【一年级】

说明:锻炼内容以5天为一个练习单元,每次练习可选不少于择3项内容进行,每组练习之间间隔2分钟-5分钟。

【二年级】

【三年级】

【四年级】

【五年级】

【六年级】

基本动作类

1. 扶墙高抬腿、扶墙推起、纵跳摸高

2. 踢毽子,跳格子

3. 原地运球(篮球),小范围往返运球(篮球、足球)、原地颠、垫球(小足球、软式排球)

4. 羽毛球、乒乓球、健美操基本步伐练习

5. 武术弓马步冲拳、冲掌、谭腿练习

【来源:中国江苏网】

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