<div class="mp-article-texts mp-content" style="margin-right: 0.3rem; margin-left: 0.3rem; padding-top: 0.16rem; padding-bottom: 0.16rem; overflow: hidden; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 8px; white-space: normal; color: rgb(25, 25, 25);"><div class="mp-article-texts-word mp-article-texts-newword" style="font-size: 0.36rem; line-height: 1.6em; word-break: normal; color: inherit; text-align: justify; hyphens: auto; overflow: hidden;"><p style="letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;">學(xué)習(xí)目標(biāo):1.掌握仰臥起坐的動(dòng)作要領(lǐng);2.了解仰臥起坐的鍛煉方法;3.鍛煉堅(jiān)強(qiáng)的意志品質(zhì)，培養(yǎng)堅(jiān)持鍛煉的習(xí)慣。</h3></div></div><div class="mp-article-texts mp-content" style="margin-right: 0.3rem; margin-left: 0.3rem; padding-top: 0.16rem; padding-bottom: 0.16rem; overflow: hidden; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; font-size: 8px; white-space: normal; color: rgb(25, 25, 25);"><div class="mp-article-texts-word mp-article-texts-newword" style="font-size: 0.36rem; line-height: 1.6em; word-break: normal; color: inherit; text-align: justify; hyphens: auto; overflow: hidden;"><p style="letter-spacing: 0.3px; font-family: inherit; font-size: 0.36rem !important; line-height: 1.6em !important;"><br></h3></div></div> <h3 style="letter-spacing: 0.3px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei"; color: rgb(25, 25, 25); text-align: justify; white-space: normal; font-size: 0.36rem !important; line-height: 1.6em !important;">學(xué)習(xí)要求:1.認(rèn)真學(xué)練，掌握規(guī)范動(dòng)作;2.按要求完成訓(xùn)練任務(wù)。</h3> <h3>仰臥起坐基本姿勢(shì)</h3> <h3>仰臥起坐鍛煉肌肉部位</h3> <h3>仰臥起坐練習(xí)動(dòng)作要領(lǐng):1、屈腿仰臥，兩腿夾緊，雙手抱頭，雙腳固定;2、腹部用力收縮至<font color="#ed2308"><b>腰部以上</b></font>身體抬起;3、還原成屈腿仰臥姿勢(shì)，;4、身體抬起時(shí)呼氣，平躺時(shí)吸氣。</h3> <h3>訓(xùn)練要求:1、男生20個(gè)+20個(gè)+10個(gè)共三組，女生15個(gè)+15個(gè)+8個(gè)共三組，每組間休息1~2分鐘（放松操）;2、頻率以中慢速為宜，不要過(guò)快;3、一定要配合好呼吸，用力時(shí)呼氣，放松時(shí)吸氣。</h3> <h3>開始做不起來(lái)，可采用輔助措施練習(xí)</h3> <h3>檢測(cè)標(biāo)準(zhǔn):男生連續(xù)做30個(gè)達(dá)標(biāo)，45個(gè)優(yōu)秀;女生連續(xù)做20個(gè)達(dá)標(biāo)，35個(gè)優(yōu)秀。</h3> <h3>放松操</h3> <h3>腹部力量平衡練習(xí)</h3> <h3>仰臥舉腿</h3> <h3>兩頭起</h3>