![抗疫健身操](https://wfqqreader-1252317822.image.myqcloud.com/cover/592/28395592/b_28395592.jpg)
第四部分 放松
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0069_0001.jpg?sign=1739486819-O1kZuw01ikHiy8BGNE71beUZIZffNFgq-0-a4d8650b25c4e72fa267a9c694c55e78)
1 上肢伸展8×8拍(放松肩袖肌群,拉伸三角肌及肱三头肌)
1 上肢伸展:1×8拍
1-2拍:手臂置于体前,左手握右手。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0069_0002.jpg?sign=1739486819-3WNC7BC4llPzvtGP8S5sW7B1993qbEx6-0-d49352b67da4249c793a40a1c99e6322)
3-4拍:吸气,双臂经体前绕至上举。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0069_0003.jpg?sign=1739486819-LA8uMsD03uQkahRT7NVTjSbV8w0iM4io-0-b2276c6b155a33bf4e2610e8a6089bb8)
5-6拍:呼气,双臂打开。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0069_0004.jpg?sign=1739486819-81fySudmnnzddW1XIPoWC2ATKOl6R27c-0-76d32834e6ab02532d03580f6b86cb82)
7-8拍:还原成直立姿势。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0069_0005.jpg?sign=1739486819-JnJ5GUXmr4yaqcMAbpw3q0lK3jcC9gpg-0-41bcdd4f7a9c14473c4f5808a7ac6be9)
2 2×8拍
1-2拍:分腿站立与肩同宽,左臂经体侧绕至右侧前举,右臂位于体侧。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0070_0001.jpg?sign=1739486819-HT7YWze5XaQwgYjq5VrbBav6UX2GcTre-0-33860de0fbab3cc48cb28c6fd5d9d1ea)
3-4拍:左臂经体前向左侧打开至平举。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0070_0002.jpg?sign=1739486819-Z8LbKjLBsZqMOANka4p0ysNV4cZ9bfyq-0-f976f046122891aedca3a40ced2993eb)
5-6拍:左臂向内绕一周成平举。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0070_0003.jpg?sign=1739486819-yRCNklbWDba18REAwgTFpqJRxdU5ROk1-0-69dd22f8e2415aa3f339cfd392ae8026)
7-8拍:左臂经体前至右侧前举,右手手臂由下屈臂成前臂夹左肘姿势(双手握拳),拉伸三角肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0070_0004.jpg?sign=1739486819-Kp3FfAc3JxFdQW9gfx21UHVL1h0ZcUIm-0-b42cbeeec3b2b34e6d83d12fe29e8203)
3 3×8拍:保持三角肌拉伸动作
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0070_0005.jpg?sign=1739486819-hofQlVlHb9cA19TNRgNDX6He4wpJJhP4-0-2b07d68ea0678e1512e213e11d9def50)
4 4×8拍
1-2拍:左臂屈臂经体侧绕至颈上屈。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0071_0001.jpg?sign=1739486819-czC2KwPnuYqQmR2sJ8vKj28dOTLxVWc7-0-792b4caefd7d86cf4eecc850ef022af2)
3-4拍:右手抱住左肘绕至颈上屈(掌心向下),拉伸肱三头肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0071_0002.jpg?sign=1739486819-OfJGIIYMl9qtv7E659iV7sspTDzS3syD-0-6b8eb494c676b5ee6e8ba38e462c0e8a)
5-8拍:保持肱三头肌拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0071_0003.jpg?sign=1739486819-phTfPPe16ZFD6ezlCUkyq8nElYceIDen-0-acf99b38fa820e98939dcc1dae114b57)
5 (5×8)拍:同(1-4)×8拍,方向相反。
2 下肢伸展8×8拍(放松大腿腘绳肌、股四头肌、小腿腓肠肌及臀大肌)
1 1×8拍
1拍:左脚向前脚跟点地,右腿微屈,左手胸前屈,双手掌心向内。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0071_0004.jpg?sign=1739486819-QqWSQmAcZ2gNyRTX5NNJfiGIHjBqb2dW-0-bdc6bad6c530926ef93215b7a6d7b863)
2拍:身体前倾,拉伸左腿腘绳肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0072_0001.jpg?sign=1739486819-00bt3qSafcWfEGTagr0IM7NhlqaW0Pt6-0-af182403d1f5452aa9b76da0712e77d7)
3-8拍:保持腘绳肌拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0072_0002.jpg?sign=1739486819-uopk4f41RHypMY8yAU5QZF0H25qtWWBq-0-7dc8fccb9b1eaf50fbf736599df3ac4e)
2 2×8拍
1拍:左腿伸直立,右腿屈膝,右手前举(立掌,掌心向内)。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0072_0003.jpg?sign=1739486819-aGOcyFcynI9gwU3KrhImKIsHHWSaSOzE-0-144221d6ecd0fb0acfc19bd4f9986fce)
2拍:左腿后屈,左手握左脚脚尖,拉伸左腿股四头肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0072_0004.jpg?sign=1739486819-6rDdNFhiCZu1Nsf7v9QnQZdPq3nKqLLJ-0-309632b9dd14c9e71b666815b2ca8184)
3-8拍:保持左腿股四头肌拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0072_0005.jpg?sign=1739486819-8tDOc74a8aFZUVfVlyx9tVKZJqCsVxmA-0-5e2b42ed8c8d6cad3882910092772e1b)
3 3×8拍
1拍:右腿屈膝,左腿后伸成右弓步,左膝微屈,双手撑于右腿。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0073_0001.jpg?sign=1739486819-nDFvYvu8BaNQTBZXLOZ37F30qAl67E4t-0-53cad61036eb0356ffc6eb42c3e61644)
2拍:左腿伸直,双脚脚尖向前,双手撑于右膝,拉伸左腿小腿腓肠肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0073_0002.jpg?sign=1739486819-FIxQq4nLsSWEduykYPdq7H3lQ03N1YeJ-0-1692164a91b546817123b1cac3f7fec3)
3-8拍:保持左腿小腿腓肠肌拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0073_0003.jpg?sign=1739486819-vbO4PJYmEntEYrr50lMsF8U7jgzKOvEb-0-8daeeb3e526857467f0b1b6d85ec4226)
4 4×8拍
1拍:右腿屈膝,收左腿。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0073_0004.jpg?sign=1739486819-o63Pw0lcnLdE5mHENXgBnZJaWtr7lOCO-0-ee8cb7d584fead4f4591ae20bd04c788)
2拍:左腿屈膝向外收至右腿上方,手臂胸前屈(双手合掌),拉伸左侧臀大肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0073_0005.jpg?sign=1739486819-q2Q0MCLnSJaVNUQpPkXRZ2mOeeFJHjsI-0-17a30b8c9a7d4e9893a6b7b5353eeeb8)
3-8拍:保持左侧臀大肌拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0074_0001.jpg?sign=1739486819-V6SSltgMcap2YRf60kFX5Arxq4qysjF2-0-751d8c31c7e747eb9c5d52a00290bc50)
5 (5-8)×8拍:同(1-4)×8拍,方向相反
3 躯干旋转伸展4×8拍(全身肌肉伸展,尤其是屈髋肌,可改善久坐的不适感)
1 1×8拍
1-2拍:左脚向左侧迈步成半蹲,上身直立,双手前平举(掌心向前)。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0074_0002.jpg?sign=1739486819-qDwFSjt4MHutaQtixAxXBMvsaVrKqn6L-0-4943cf8caafc89670f5631c7b8418e2d)
3拍:身体前倾,双手撑地。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0074_0003.jpg?sign=1739486819-saoARuoI9ePShuHhQj2xIvEgbSc3MrdN-0-5c4a90ee5e6bdce95a56962722f7b734)
4拍:右腿后撤成左弓步,拉伸屈髋肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0074_0004.jpg?sign=1739486819-IW5nL02HCEU6w6nnaVX7CLD8T6iaqmxc-0-5fe70ec0de53bb1d7e424e444fef8983)
5-8拍:保持屈髋肌拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0074_0005.jpg?sign=1739486819-hIRYRbgb3sUqxA16mGAjRs2WDGAvgakq-0-590f624702401db94e64f905614ac46f)
2 2×8拍
1-2拍:右手撑地,身体向左侧旋转成左臂上举,眼看左手,拉伸屈髋肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0075_0001.jpg?sign=1739486819-10Xtyrqfb5XtEtTd8uhm897pnbEWG6LB-0-7984171fa3cf3e66272cfe3b39a455d2)
3-8拍:保持屈髋肌拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0075_0002.jpg?sign=1739486819-s7eoZI7wn5jYZMfDlQ1wT1woMywKBYgV-0-549a83c82ffa6b01f0d2bd6b6592129e)
3 3×8拍
1-2拍:左手落地。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0075_0003.jpg?sign=1739486819-0pDcsY3ZUTYX7a3fi7heJMU30w5m8i6Q-0-a3c5cbcfd62521890d32481521b23c6c)
3-4拍:收回左腿成俯撑,保持身体水平于地面。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0075_0004.jpg?sign=1739486819-aPzkz1wptm0q23llUwkk23oOk0pBEE5E-0-74fff0b4f4bc3fbec6693309e1528be2)
5-6拍:右腿向前成右弓步,左手撑地。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0075_0005.jpg?sign=1739486819-69ja2sOLfZ5x7O6HDZ1hI61unuNDxQXG-0-d9c83b0fd559753d7adc627983148a06)
7-8拍:身体向右侧旋转成右臂上举,眼看右手,拉伸屈髋肌。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0075_0006.jpg?sign=1739486819-Uo6MVJRq2Tb4smLM4xQEx0jXU4COc0Pw-0-f5b6f97e233815cd8d122a17b9a96785)
4 4×8拍:保持屈髋肌拉伸动作
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0076_0001.jpg?sign=1739486819-7WxdYv7YzZk71gla5ecf1NSYwcvVlyVA-0-dfaefbadc35fe44e01b14f2275eccbd7)
4 躯干侧伸展4×8拍(放松背阔肌及体侧肌群)
1 1×8拍
1-2拍:左手落下成双臂支撑。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0076_0002.jpg?sign=1739486819-NTLpCkQnBlxute5MkT6bufE4eS6iIetP-0-88e920a103f798ac85531cb10363870d)
3-4拍:左腿收回成分腿站立。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0076_0003.jpg?sign=1739486819-UmxAaHpi5VgDZjYKMBaz3nmGT3yIlOzY-0-f47db2e3db5e9dda32a6a1d451e540cf)
5-6拍:吸气,两臂经身侧绕至上举交叉(掌心向内)。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0076_0004.jpg?sign=1739486819-mWwpBbmbioMNCzxnDeMjitXeXSwt8kJP-0-2707cb96dd2bb02a1b91a6d7e4b1a688)
7-8拍:呼气,双手向外打开还原成直立。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0076_0005.jpg?sign=1739486819-iQtXGSptNIZDAxvDcHQ8yzRwLagcooUh-0-9434129de29687ba0fff783748cd662e)
2 2×8拍
1拍:右脚向3点方向撤步,重心在左腿。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0077_0001.jpg?sign=1739486819-rKhQ6n8HGMOrwHtnBaMVPVE2Tk2r31zd-0-2e6a7ef66506ff1d302f2226aad0a134)
2拍:右臂屈臂伸直上举,左手握拳叉腰,拉伸右侧躯干背阔肌及体侧肌群。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0077_0002.jpg?sign=1739486819-h9FtFM4UQbLShBKXmNllvdYCxx1nB1Dg-0-3a383aee8ae3747f22de215cd7ad7e97)
3-8拍:保持右侧躯干背阔肌及体侧肌群拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0077_0003.jpg?sign=1739486819-HmdxozAvp8rdbe6wZ7M2RdvlQb3kJ8Od-0-cf89e580aa7ca37c12027771cf5fbc8c)
3 3×8拍
1拍:左脚向9点方向撤步,重心在右腿。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0077_0004.jpg?sign=1739486819-2Vl6qr6Rw4Okl1oglgi51xfLqOhjJFV9-0-0288bbcea895658105216d83f8bdb0ad)
2拍:左臂屈臂伸直上举,右手握拳叉腰,拉伸左侧躯干背阔肌及体侧肌群。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0077_0005.jpg?sign=1739486819-BtuFZCmK6t6Ip4Q06U4gIXVk7wio5YJ6-0-d1689d21f93f566575d4729cd9c106f0)
3-8拍:保持左侧躯干背阔肌及左体侧肌群拉伸动作。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0078_0001.jpg?sign=1739486819-hZyVt5Br25oCtKYdgt9Zfw2WleL1I0Eg-0-c4a8ed0ad265dc252137a891232ee516)
4 4×8拍
1-2拍:分腿站立,吸气,两臂经身侧打开。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0078_0002.jpg?sign=1739486819-y4YqFTrabshywymZWivZYikD75cyCXoX-0-cd801fdcbd2d45c17c0bc0df8b09a740)
3-4拍:绕至上举交叉(掌心向内)。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0078_0003.jpg?sign=1739486819-oAOMLnYobEPnWwjgTYQWbG8jtxj1Xj3Z-0-53114a27d0cdb58373ac8249ab4ed6f8)
5-6拍:呼气,双臂打开。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0078_0004.jpg?sign=1739486819-bPXXMBLkdoRyPUhH4ipTm2jDlaeIChB4-0-40af70f9d78ff08a615bce623c23f637)
7-8拍:还原成直立。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0078_0005.jpg?sign=1739486819-g4xaMO49A7RnLVYoN6NJNTyRChK8F9im-0-4f02b3ea06d69fb85bedf10d9d9fd3dd)
5 调息2×8拍
1 1×8拍
1-2拍:吸气,双手经下向内收至胸前水平屈(掌心向上)。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0079_0001.jpg?sign=1739486819-EDSUHIDfThGD8BQfGRvg5tprO26I95SK-0-bf5e8b4a57ad0f6012ae120234f7de98)
3-4拍:呼气,双手翻掌下压至体侧。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0079_0002.jpg?sign=1739486819-36jYJ4JZuikvFheMJBCdXyZRA9XWrJwH-0-f6de1b6cc1cacfa75ab1d991167efbe2)
5-6拍:右腿并左腿。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0079_0003.jpg?sign=1739486819-1yIyJlGNzcfiCSOID0dVKBYDH3MgRVS8-0-ff3b84443129750533d047222c41bc3c)
7-8拍:双手抱拳成武术敬礼姿势。
![](https://epubservercos.yuewen.com/F8F281/16206233005942206/epubprivate/OEBPS/Images/figure_0079_0004.jpg?sign=1739486819-oEDll7U0lLUwZa0Eq6KIWSyCF6xLi3Dr-0-ea93326642d1368b4a3b136cd4c75460)
2 2×8拍:同1-8拍动作