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寒假生活勿忘健身 專家建議每天運動40分鐘

生意社2月9日訊 現在正值學校寒假,有的孩子忙於參加文化補習班,有的則整天玩遊戲徹底放鬆。這兩種情況都不好,寒假生活應該張弛有道。沒有了體育課,建議家長應該督促孩子把健身列入寒假計畫。本期我們就推薦一些適合學生寒假參與的運動。

    張弛有道調狀態

    現在,很多家長已經意識到運動對孩子的重要性,只是在學習和運動之間選擇的話,仍會傾向於前者。其實兩者完全可以相輔相成,通常那些愛運動的孩子,思維也會更活躍。整天埋頭於書本中,未必有好的學習效率。通過運動可以調節孩子的注意力,有助開發智力。

    專家建議,最好是每天運動40分鐘,如跑步、打球。實在沒有時間,可以隔天進行,一周運動四至五天。冬季適合進行一些有氧運動,不但可以加強心肺功能,還能提高身體抵抗疾病的能力。

    據記者瞭解,有些大學生就是趁著寒假健身。華東師範大學的尹同學說,她在家附近的健身房辦了張次卡。在學校的時候各種事務比較多,現在利用寒假時間去跳有氧操,有助減壓調整狀態。

    明目瘦身羽毛球

    看電視、看電腦,容易造成視疲勞,所以每年新學期,會出現一批“小四眼”。在此推薦一項冬季室內專案——羽毛球運動,可謂讓人眼明、手快、全身得到鍛煉的專案。

    因為運動中的羽毛球速度很快,這就要求我們的眼睛緊緊追尋高速飛行的球體,眼部睫狀肌不斷收縮和放鬆,大大促進了眼球組織的血液供應,從而改善了睫狀肌功能。對於需要經常用眼的學生來說,如果能經常練習,能夠提高視覺靈敏度和眼睛的反應能力。

    另外,運動中鍛煉者需要運用手腕和手臂的力量握拍和揮拍,還要充分活動踝關節、膝關節、胯關節等部位,做出滑步、踮步和弓箭步等各種步態,對於全身肌肉和關節的鍛煉也是很充分的。長期進行羽毛球鍛煉,除了能使心血管系統和呼吸系統功能得到加強外,減肥功效也很顯著。

    磨煉意志跆拳道

    最近幾年,學習跆拳道的孩子越來越多。市三女中、同濟大學等學校都有跆拳道社團。今年,一家位於楊浦區的跆拳道館推出了寒假班,700元10節課,吸引了不家長帶孩子來報名。因為孩子練習跆拳道既能鍛煉身體,又能磨練意志,能夠受益一生。

    跆拳道是一項源於朝鮮半島的傳統武術。 “跆”是指用腳跳躍、踢;“拳”是指用拳頭擊打;“道”是一種精神和禮儀。可以說,學跆拳道首先就是學“道”,它包括:禮儀、廉恥、忍耐、克己、百折不屈。

    跆拳道由品勢、搏擊、功力檢驗三部分組成。跆拳道品勢是傳統跆拳道的精粹所在,主要是動作演示。品勢中蘊含了跆拳道的眾多踢打動作及防身技巧,通過品勢的練習,可以增強身體的平衡性,協調性,改善練習者的呼吸系統及精神面貌。此外,跆拳道練習中有大量的踢腿運動,可以鍛煉孩子的腿部力量和線條。

    安全運動別傷身

    寒假健身的主要目的是提高學生身體素質和身體機能,所以科學、安全最關鍵。應注意以下幾個方面:

    選擇符合自身條件的專案。即選擇與自己身體機能和健康水準相適應的運動專案。運動強度合理,一般來說,學生的運動心率應控制在150至160次/分以下。

    充分做好準備活動。在鍛練前應當做些徒手操、柔韌性活動等熱身運動。因為冬季氣溫低,人體受寒冷的刺激會使肌肉、韌帶延展性明顯降低,容易引起肌肉、韌帶拉傷或關節挫傷、扭傷。

    掌握正確的呼吸方法。運動時,採取用鼻吸氣鼻嘴呼氣或口鼻混合呼吸的方法,使氣管和肺部不受灰塵和病菌的侵害。

    運動後做好放鬆活動。放鬆活動即採取按摩、調整運動等手段,對參與運動的身體主要部位進行放鬆,以儘快恢復體力和身體運動機能。(記者 秦東穎)

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