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青少年在中学时,身体正处在生长发育的高峰期,为了消除中学生因长时间坐姿而产生的疲劳,矫正中学生的不良体型,增强中学生的体质,发展身体的力量、柔韧及协调能力,培养中学生的美感,现介绍一种有关这方面的《中学生健身操》。一、上肢运动:预备姿势立正——四八拍 1.两臂前平举同肩宽,掌心向下,两脚并拢。 2.两臂上举掌心向前,两脚并拢提踵站立。 3.两臂侧举,提踵站立。 4.还原预备姿势,5～8同1～4。主要作用在于培养学生身体的正确的基本姿态。提踵的动作不仅能有效地培养学生正确身体姿势的形成,而且可以增强学生的平衡能力和小腿肌群的力量。二、伸展运动:预备姿势立正——四八拍 1.两臂侧平举,左脚侧伸,脚尖点地,两脚同肩宽。 2.两臂经后下绕环成上举,同时向左转体90°,挺胸抬头看手,身体重心在前脚上。
Young people in high school, the body is at the peak growth and development, in order to eliminate secondary school students sitting for a long time due to fatigue, to rectify the bad body shape of secondary school students, and enhance the physical fitness of secondary school students to develop physical strength, flexibility and coordination skills, training of secondary students Beauty, now introduce a kind of “middle school students aerobics.” First, the upper extremities exercise: ready to stand upright - four or eight beats 1. Raised shoulder width with both arms, palm down, feet close together. 2 arm raised his palm forward, feet close together toe stand. 3 arms lift, mention heel stand. 4. Restore the preparatory position, 5 to 8 with 1 to 4. The main role is to train students in the correct basic posture. Lift the heel of the action can not only effectively cultivate students the formation of the correct posture, but also can enhance the balance of the students and calf muscle strength. Second, stretching exercise: ready to stand upright - four or eight beat 1. Arms side of flat lift, left foot extension, toe point, feet with shoulder width. 2. After the lower limbs around the ring into the move, while the left turn 90 °, chest look up hand, body center of gravity in the forefoot.