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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=1734440982-ht6zpM4HWEJiVdYy2GjBjbN0pjFFFrZR-0-48dcd5235dc316872c0056c0eb5a2568)
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_39_2.jpg?sign=1734440982-BpaW8eKpmERFJeXhrCV2KRh95izSpVoI-0-0e38151dbc2c569954f4bc8a40f37b50)
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=1734440982-VmE2MO58z1BRcgVttIOhkZjmr576czVB-0-13488993e0b080aea553f0d85caa1500)
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=1734440982-ZpgjZxSCHliquvdUHfKGRPdQuBHaRDHq-0-6ae8435515770d998f5c56243ad0dbb6)
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=1734440982-MAjuJ7jjfRF1jIHCeHQtF57UC748t9Z3-0-5a3e56a039e45b6d1e17a81c8a17abdd)
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=1734440982-zJeDp5f9eINqANOZ499b478QYL26gMfU-0-6a8c8e4fd67560f0d79a75cc531872c0)
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_41_2.jpg?sign=1734440982-zjDSLDQAsUkTip9jXdpaTHPWs5BnW7FG-0-af61c9992ef671ff326718c2115e9a5a)
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=1734440982-oxM2a5hVTFxyAtZ3nunv7Ha8XXXdcGQa-0-18307bae48e807e98873c9f3f3db7930)
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=1734440982-26yMMXH4Ga7SBnF37hj9jNQrWc10tqKM-0-061c7c29fd0490f9f8a21c2bf6168964)
8.活动手腕、脚腕
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_42_2.jpg?sign=1734440982-GOYXwX52BkL5xAeaYO7frGW0ZH4m4ky0-0-82d5d2082f722d58b87d453a95729e90)
9.其他活动
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_43_1.jpg?sign=1734440982-8WIHxE1TaMI0RBsWk1lyrWDaRx70jIVq-0-757a226b622cbb781a42a550b47f0413)
原地跑30秒(快速)
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_43_2.jpg?sign=1734440982-ukZCcYHr6YvQUMc40FWTRmFqAyeFkayZ-0-92700df404d2dd14e6a67823c824570b)
小跳20个
![](https://epubservercos.yuewen.com/250341/23020642601651406/epubprivate/OEBPS/Images/42278_43_3.jpg?sign=1734440982-ZDTfKCBkSDLjEbMKASV2BjKKalGOoU1n-0-e31d20c0691bde06cdb3647c40b8a093)
高抬腿30秒