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为有效开展学校大课间体育活动,增强学生体能。针对我校实际,并从流行开展的瑜伽、拉伸运动着手,自主创编了一套较为新颖的体能拉伸操,供学生自主有效地从事运动,也可统一在大课间开展。第一节:体前屈(8×8个八拍)如下图预备:直立。第一个八拍:1~2左脚前交叉,3~8同时体前屈,双手触脚。第二个八拍:1~2脚收回成开立,同时双手经体侧成上举,掌心相对,3~6提踵,7~8还原成直立。第三、四个八拍同第一、二个八拍,但方向相反。第五至八个八拍同第一至四个八拍(要求:提踵时身体挺直)。文字导练:第一节:预备:交叉,下去,用力78;起来,提踵56,还原。,
In order to effectively carry out large-scale sports activities in schools and enhance students’ physical fitness. In view of the actual situation in our school, starting with popular yoga and stretching exercises, a series of novel physical stretching exercises were autonomously created for the students to exercise independently and effectively, and can also be uniformed in large classes. The first section: body flexion (8 × 8 eight shots) Preparation as follows: Upright. The first eight shots: 1 ~ 2 left foot before the cross, 3 to 8 at the same time body flexion, both hands touch the foot. The second eight: 1 ~ 2 feet recovered into the open, at the same time both hands on the side of the body into the move, palm relative, 3 to 6 mention heel, 7 to 8 reduced to erect. Third, four eight with the first and second eight, but in the opposite direction. The fifth to eighth eight with the first four to eight (Requirements: heel when the body straight). Text guide: Section I: Preparation: cross, go down, hard 78; up, mention heel 56, restore. ,