锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一身体|原地|小朋友们|膝关节|矿

<br /> 文章图片 <br /> <br /> 2.原地蹬地跑 <br /> 双手、双脚支撑于地面，双腿快速前后蹬地练习/动作频率根据自身情况，频率越快强度越大。持续进行30秒。<br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p2.itc.cn/q_70/images03/20211103/b4e2deb4086742b7918ca2c1c3e8ce8f.gif" /> <br /> 文章图片 <br /> <br /> 3.原地小步跑 <br /> 原地快速小步跑，摆臂、脚步频率尽可能加快，持续进行30秒。<br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p8.itc.cn/q_70/images03/20211103/1acfe5cf812b48a19ee2bff7ab366abb.gif" /> <br /> 文章图片 <br /> <br /> 4.高抬腿转体 <br /> 原地进行高抬腿，家长给与指令（拍手或者口令）。孩子听到口令后，转体90度。每个方向进行15秒，总计进行60秒 <br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p6.itc.cn/q_70/images03/20211103/fc143a7e5e924624a07ee32639f46fd9.gif" /> <br /> 文章图片 <br /> <br /> 5.单脚接球 <br /> 单脚站立于地面，保持身体平衡的同时，用手接住家长抛出的球（网球等）。<br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p9.itc.cn/q_70/images03/20211103/efb572dc09e940c3b7f4fa4bdfcfe9fd.gif" /> <br /> 文章图片 <br /> <br /> 6.跳跃单腿站 <br /> 双腿起跳，单腿落地站稳。落地后，膝关节微曲。双侧交替进行，每侧腿进行5次。<br /> 7.单腿转身跳 <br /> 单腿站立，起跳并在空中转体90度后，单腿落地站稳。双侧腿交替进行，每侧进行5次。<br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p1.itc.cn/q_70/images03/20211103/a34183badb0e46c8acec28591bb70551.gif" /> <br /> 文章图片 <br /> <br /> 8.手足行走 <br /> 站姿，俯身向前，手在地面上小幅度行走，保持身体平直，直至达到最大幅度。然后，前脚掌着地，小步向前快速行走，保持膝关节伸直的情况下达到最大幅度。进行6-8次。<br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p4.itc.cn/q_70/images03/20211103/a44ef14666c140a79d85c4f1cf6b9c46.gif" /> <br /> 文章图片 <br /> <br /> 9.腘绳肌牵伸 <br /> 坐位，一侧腿伸直，另一侧腿屈曲至于膝关节附近，保持背部挺直和膝关节伸直的状态下，使用腹部向前触够膝关节。持续30-60秒，交替进行2-3次。<br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p0.itc.cn/q_70/images03/20211103/e0a6d214eee946aaaa75b9089cd33a6f.gif" /> <br /> 文章图片 <br /> <br /> 10.肩部柔韧性 <br /> 站位，一手从头上、另一侧手向下，双手尽力互相触够，注意触够的过程中，不要过分用力，防止身体扭曲变形。双侧交替进行， 6-8次。<br /> <br /> <img alt="锻炼|居家健身共享健康|亲子韵律操：你拍一我拍一" onload="javascript:ImgReSize(this)" src="https://p1.itc.cn/q_70/images03/20211103/24272124ebc24a5cbac14be7823878ff.gif" /> <br /> 文章图片 <br /> <br /> </p> <div class="dede_pages"><ul></ul></div> <div class="pcd_ad"> <center><div class="_ahwullr0ac"></div> <script type="text/javascript"> (window.slotbydup = window.slotbydup || []).push({ id: "u6834461", container: "_ahwullr0ac", async: true }); </script> <script type="text/javascript" src="//cpro.baidustatic.com/cpro/ui/cm.js" async="async" defer="defer" > </script></center> </div> <div class="mbd_ad"> <div style=margin-top:10px;margin-bottom:10px;> <div class="_i7aftr79jl"></div> <script type="text/javascript"> (window.slotbydup = window.slotbydup || []).push({ id: "u5950612", container: "_i7aftr79jl", async: true }); </script>  <script type="text/javascript" src="//cpro.baidustatic.com/cpro/ui/cm.js" 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