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Lesson 06 准备活动
1.头部运动4个八拍
向前,向后,向左,向右。
重复2个八拍,转头,反方向。
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_39_1.jpg?sign=1739341094-Ue8BTs7dgxxb4gkwIhltgIPgfHplPDHr-0-093bd8f36021d5949590839d71137066)
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_39_2.jpg?sign=1739341094-qTfEliMWcYyAOAS2aF5x0phgup8i03Lf-0-4a85e4c2723f661f2816d0e1d3a4860c)
2.肩部运动4个八拍
双臂伸直胸前交叉,手臂打开,手臂上举在耳旁,手臂放回身体旁侧。重复8个八拍。
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_39_3.jpg?sign=1739341094-np4ALCtXv8YzphO4uu7DxDsJNsBWiZBm-0-c5f0913dd82aa194200342ff8054f572)
3.腰部运动4个八拍
双腿与肩同宽,重心在左腿、右腿,屈手肘抬高与地面平行。
身体向左转、向右转,反方向,重复2个八拍。
1个八拍转腰,转一个大大的圈,然后反方向1个八拍。
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_40_1.jpg?sign=1739341094-AKHDGlFQnse4ghdhmkM7zXJNFLfUyLWs-0-dece06a58737d0ed90f73d259794b9af)
4.前屈体4个八拍
上半身折叠,头尽量碰到小腿,4个八拍。
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_40_2.jpg?sign=1739341094-VfIXXqtdHAe4dhTnEiFZlCkgCkK6wWkl-0-c5f12123c7987fed0d767de665f8a107)
5.活动膝盖4个八拍
下蹲2个八拍。
半蹲,手扶膝盖,膝盖前后屈伸,2个八拍。
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_41_1.jpg?sign=1739341094-a4NE5ivRGEG8tOT41Hw3JOJBY1IHifaV-0-519528cfa8ea836e4583cecf0b509039)
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_41_2.jpg?sign=1739341094-rZp9WwfwCL2AxAPVVD6CEdnEPegMfboC-0-93523ae63ca4d959c21f5f517a4cb888)
6.弓箭步压腿4个八拍
一条腿向前迈一大步,向下蹲,肘关节撑在膝盖上方,慢慢向下蹲,2个八拍。之后换个方向,换一条腿,2个八拍。
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_41_3.jpg?sign=1739341094-uaZMixU0wvplADoEoI2L8vonJ83jOBZg-0-96ae1b05729e27b795a283de971b1886)
7.侧压4个八拍
一条腿伸直,一条腿下蹲,侧压2个八拍。然后换另一条腿,2个八拍。
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_42_1.jpg?sign=1739341094-bRFNkWB1PNvDIJHoUaJZrpflr0OBSLNq-0-a145c225ea3c0a85c62bc0c8dc011d79)
8.活动手腕、脚腕
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_42_2.jpg?sign=1739341094-UKTDr9cMHWkK9yqsCwXbl7PaxDu0VOvo-0-6473d223bcbe15e9e39b808e52801c5a)
9.其他活动
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_43_1.jpg?sign=1739341094-zA178TV2Jf6YRvji2d8qMYcaaFkSJbnS-0-8088c42b4228cbf7b1356b3af1b69310)
原地跑30秒(快速)
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_43_2.jpg?sign=1739341094-IrjbqPgSJQiOB2AF0NALkgEmyi6vVYh0-0-0711b2ce5c567d902378b687d703e829)
小跳20个
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_43_3.jpg?sign=1739341094-ln2pcwP2OL2pmCRcJGHyr0r7YO0SEiih-0-4ab402b2d1851d96ffee9067e89cce52)
高抬腿30秒