<h3>一、準(zhǔn)備活動(dòng)</h3><h3>1.開(kāi)合跳4個(gè)八拍；</h3><h3>2.高抬腿15秒；（共三組，每組間隔30秒）</h3><h3>3.單臂后振4個(gè)八拍；</h3><h3>4.肩繞環(huán)4個(gè)八拍；（前兩個(gè)八拍向前繞環(huán)，后兩個(gè)八拍向后繞環(huán)）</h3><h3>5.體轉(zhuǎn)運(yùn)動(dòng)4個(gè)八拍；</h3><h3>6.弓步跳20次；（共三組，每組間隔30秒）</h3><h3>7.側(cè)壓退4個(gè)八拍；（先壓左腿兩個(gè)八拍，后換右腿兩個(gè)八拍）</h3><h3>8.活動(dòng)手腕腳踝4個(gè)八拍。</h3> <h3>二、基本部分</h3><h3><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">1、俯臥撐練習(xí)</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"> </span></h3><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">要求：兩手撐的位置靠近腹部，身體保持在一個(gè)平面，支撐快起、慢落，身體不要塌腰，每組10—20次。 （共三組，男生20次一組，女生15次一組，中間休息60--90秒）</span><br style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">2、立臥撐練習(xí) </span><br style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">要求：成俯臥撐時(shí)，身體不要接觸地面，撐起的同時(shí)收腹站立，其它和俯臥撐要求相同，每組10—20次。 </span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">（</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">共</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">三</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">組</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">，</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">男</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">生15</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">次</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">一</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">組，女生10次一組，</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">中</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">間</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">休</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">息</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">60</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">--</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">9</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">0</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">秒</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">）</span><br style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">3、舉啞鈴練習(xí) </span><br style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">要求：兩腳自然站立，上體正直，挺胸抬頭，兩臂屈臂快舉、慢落。下落時(shí)兩肩打開(kāi)，每組30—40次（共三組，可借用其它物品代替，重量自選，男生40次一組，女生30次一組，</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">中</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">間</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">休</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">息</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">60</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">--</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">9</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">0</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">秒</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">）。 </span><br style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">4、啞鈴擴(kuò)胸練習(xí) </span><br style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">要求：兩腳自然站立，上體正直，兩臂平舉伸直擴(kuò)胸，身體不要前后晃動(dòng)，每組10—20次</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">（共三組，</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">可</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">借</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">用</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">其</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">它物品代替，重量自選，男生20</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">次一組，女</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">生15</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">次</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">一</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">組，</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">中</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">間</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">休</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">息</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">60</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">--</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">9</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">0</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">秒</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">）</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">。</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><h3><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">5、背后重物提拉練習(xí)</span></h3><h3><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">要求：正坐在凳子上，上體正直，雙手從體側(cè)上舉曲肘雙手放置背后，手提重物，微抬頭，從下往上一次上拉，快起、慢落，每組10—20次。</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">中</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">間</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">休</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">息</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">60</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">--</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">9</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">0</span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"></span><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;">秒</span>（共兩組，男生20次一組，女生15次一組，中間休息60--90秒）</h3><span style="color: rgb(51, 51, 51); font-family: Arial, "Microsoft YaHei", Helvetica, sans-serif; font-size: 16px; white-space: normal;"><br></span> <h3>1.俯臥撐練習(xí)</h3> <h3>2.立臥撐練習(xí)</h3> <h3>3.啞鈴上舉練習(xí)</h3> <h3>4.啞鈴擴(kuò)胸練習(xí)</h3> <h3>5.背后重物提拉練習(xí)</h3> <h3><font color="#010101">三、結(jié)束及放松部分</font></h3><p style="font-family: "Microsoft Yahei", Regular, "Helvetica Neue", Helvetica, sans-serif; font-size: 16.32px; text-align: justify; white-space: normal;"><font color="#010101">1. 拉伸</font></h3><p style="font-family: "Microsoft Yahei", Regular, "Helvetica Neue", Helvetica, sans-serif; font-size: 16.32px; text-align: justify; white-space: normal;"><font color="#010101"> 拉伸運(yùn)動(dòng)中活動(dòng)較多的肌肉，直到感到它完全繃緊，保持15到30秒，就可以了。拉伸能放松肌肉，有助于緩解身體的僵硬和疼痛感，避免肌肉橫向擴(kuò)張，胳膊大腿變粗。拉伸可以在跑步或每一個(gè)器械鍛煉后立即進(jìn)行，要針對(duì)剛剛運(yùn)動(dòng)過(guò)的肌肉進(jìn)行拉伸。</font></h3><div style="font-family: "Microsoft Yahei", Regular, "Helvetica Neue", Helvetica, sans-serif; font-size: 16.32px; text-align: justify; white-space: normal;"><h3><font color="#010101"><br></font></h3><h3><font color="#010101">2. 整理活動(dòng)</font></h3></div><p style="font-family: "Microsoft Yahei", Regular, "Helvetica Neue", Helvetica, sans-serif; font-size: 16.32px; text-align: justify; white-space: normal;"><font color="#010101"> 一般可以甩動(dòng)胳膊、轉(zhuǎn)轉(zhuǎn)腰、抖抖腿等，促進(jìn)血液的回流，使肌肉主動(dòng)放松。</font></h3><div style="font-family: "Microsoft Yahei", Regular, "Helvetica Neue", Helvetica, sans-serif; font-size: 16.32px; text-align: justify; white-space: normal;"><h3><font color="#010101"><br></font></h3><h3><font color="#010101">3. 按摩</font></h3></div><p style="font-family: "Microsoft Yahei", Regular, "Helvetica Neue", Helvetica, sans-serif; font-size: 16.32px; text-align: justify; white-space: normal;"><font color="#010101"> 開(kāi)始可先做輕推摩、擦摩、揉捏、按壓和叩打，同時(shí)配以局部抖動(dòng)和被動(dòng)活動(dòng)。 </font></h3> <h3> 同學(xué)們今天我們的課程到此結(jié)束，在抗擊疫情的重要時(shí)期，請(qǐng)同學(xué)們注意多練身體增強(qiáng)抵抗力，感謝各位同學(xué)的聆聽(tīng)！??！</h3>