此次疫情期间，被“隔离”在家中的你一定憋坏了吧，在学习、玩耍以及陪伴家人的同时也别忘了体育锻炼。适当的体育锻炼能强身健体，帮助你增加免疫力。上海莱克顿学校体育部建议大家强身健体，共抗疫情。

上海莱克顿学校

腹部训练 Abs Training

这个环节，是几个能帮助你锻炼核心肌群的动作，核心强大的人，力量也会变强，因为核心肌群起到了一个上身和下身力量传到的作用，锻炼核心肌群也能有效的保护你脊椎的稳定性。这套动作每次2组(能力较强的可以做3-4组)，每周2-3次。

This training is about some movements that can help you work out your core muscles. People with a strong core will also become stronger, because the core muscles act as a transfer of strength from the upper body to the lower body, and exercising the core muscles can effectively protect the stability of your spine. This training can be done 2 groups at a time (3-4 groups for stronger), 2-3 times a week.

高强度间歇训练 Tabata

这部分是一段简易的Tabata训练。Tabata是一种高强度的间歇式训练，其主要概念是全力做20秒冲刺，然后休息10秒，维持这种模式4分钟，Tabata是公认燃脂最快、最有效的训练之一，同时还能提升身体有氧、无氧的心肺功能，训练的频率每周2-3次，每次至少一组，在有能力的情况下可以反复做多组。

The second part of the video is an easy Tabata training, which is a high-intensity interval training. The main concept is to do a 20-second all-out sprint, then rest for 10 seconds and maintain this pattern for four minutes. Tabata is recognized as one of the fastest and most effective exercises for fat burning, and it can also improve the cardiopulmonary function of aerobic and anaerobic. This training can be done 2-3 times a week, with at least one set at a time, and can be repeated as many times as you can.

Tips

运动贵在坚持，保持每天适当的运动，运动完记得拉伸，拉伸可以减少乳酸的堆积，有效减轻可能产生的肌肉酸痛感，使肌肉更好的恢复。另外，在自己训练的同时也可以邀请家长一起训练，让我们一起加油，共同对抗病毒。

上海莱克顿学校体育部

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