Exercises is for teacher professional characteristics of the work of teachers, according to sports science, sports medicine and health science and the scientific principles of research tests by some Composing. Concise _set_ of actions speaking light, gentle stretching, both practical and effective and beautiful novel, suitable for all ages in the majority of teachers in the promotion. Compiling and promotion of the operation, were included in the Sichuan Provincial People's Government Office in 1996, ten teachers, one practical.
Practice methods: see picture
Section prepared to exercise (eight eight beats)
Preliminary position: upright
The first eight-shot:
1-8 left foot began to have the flexibility to move forward step 8, while flat chest arms bent, hands fingers separated, the relative squeezing fingers up 8 fingers, elbows swinging up and down 8 times, straight ahead (Figure 1 .)
The second eight-eight-shot with the first shot, but the left foot to go back to step 8.
Third, four of eight shooting with the first two eight-shot.
Eight fifth film:
1 - left foot step forward, both arms by the side of the elbow (two-handed fist, fist forward) outriggers to the side of the lift (boxing change palm, fingers separated palms forward), straight ahead (Figure 2) .
2 - right foot step forward, while his arms into the side of the elbow (palm change boxing, boxing center forward), straight ahead. 3,5,7 with 1,4,6,8 with 2.
Sixth with the fifth shot eight eight-shot, but the left foot to go back to step 8.
Seventh, eight eight-shot with the fifth, six eight-shot. Eighth shot 8 shot eight restored upright.
Requirements: When walking pace should not be too relaxed and elastic. Relative squeeze fingers, arm flexion and extensor powerful, all-speed coherent elbows swinging up and down.
Section shoulder movement (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1 - left leg side extension, toe points, the arms down (about 15 degrees away from the body), while the left shoulder raised, head left, visual left side (Figure 3).
2 - the heart of the left into the opening, while the left shoulder sink.
3 - put the two shoulders.
4 - shoulders sink.
5-6 with 1-2, in the opposite direction.
7-8 with 3-4.
Second, third, four eight-eight-shot with the first shot.
Eight fifth film:
Natural extension arms drooping 1-4 (middle finger paste Ku Feng), shoulders back from the front by the time circling, straight ahead (Figure 4).
5-8 with 1-4.
Sixth with the fifth shot eight eight-shot.
Eight seventh shot:
1-4 arms, elbow, fingers touch the clavicle, from the time after circling through the forward, straight ahead (Figure 5).
5-8 with 1-4.
Eight-beat eighth shot with the seventh eight, 8 reduced vertical shoot.
Requirements: to a large range of motion, shoulder muscles to relax.
Section neck movement (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1-2 Side step left foot into a squat, hands on his hips, head retroflexion, visual above (Figure 6).
3-4 open, head back to their correct positions.
5-8 by the former on the lower jaw down Raozhi from the correct positions.
The second eight-eight-shot with the first shot.
The third eight-shot:
1-2 squat, hands on his hips, head left 90 degrees, the visual left side (Figure 7).
3-4 open, head back to their correct positions.
5-8 with 1-4.
The fourth film with the third eight-eight-shot, in the opposite direction, 8 reduced vertical shoot.
The first, six, seven, eight eight-shot with the first, second, third, four of eight shooting, in the opposite direction.
Requirements: head and neck of the bend, turn, around to the full and upper body should be upright, to fully stretch the neck muscles.
Section chest movement (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1-2 squat, arms chest, elbow, hands fist (fist inward) bow Hanxiong, breath (Figure 8).
3-4 left leg side stretch, toes point, while his arms into the shoulder side of the Shang Qu (fist forward), chest, breathing, visual front (Figure 9).
5-6 with 1-2.
7-8 with 3-4, in the opposite direction.
The second eight-eight-shot with the first shot.
The third eight-shot:
1-2 1-2 with the first eight shot.
Action with the first leg 3-4, eight-shot 3-4, his arms extended beyond its borders side on the move (palm outward), upright, visual before the top (Figure 10).
5-6 with the 1-2 shot.
7-8 with 3-4, in the opposite direction.
The fourth film with the third eight-eight shooting.
Fifth, six, seven, eight eight-shot with the first, second, third, four of eight shooting, but the eighth-leading shot 8 shot restored upright.
Requirements: try Hanxiong, chest, the body should be fully extended outriggers.
V limb movement (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1-2 Side step left foot to open the same time, cross your fingers before belly (palm up), on the raised elbow to the chest, inward Fan Zhang, outriggers to be held before the (palm forward) (Fig. 11).
3-4 feet from the heel, while on the move arms (palms up) (Figure 12).
5-6 squat legs, while his arms held side (Figure 13).
7-8 open, his arms drooping.
The second eight-eight-shot with the first shot.
The third eight-shot:
1-2 turn to the left center of gravity moved forward to 90 degrees left and right toes point, while on the move after the vibration arms (palms forward), the rise of visual before the top (Figure 14).
3-4, 180-degree turn right before the focus moved to his right foot, left toes point, while the arms move through the next Raozhi (palm forward), the rise of visual before the top (Figure 15).
5-8 the same posture, his arms after the first elbow, the two head back hand (finger relative), chest and elbows outreach fixed (Fig. 16).
The fourth film with the third eight-eight-shot, 8 shot restored upright.
Fifth, six, seven, eight eight-shot with the first, second, third, four of eight shooting, in the opposite direction.
Requirements: When drawing up the arm, shoulder muscles to relax. Arms after the first elbow, try to outreach.
VI leg movements (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1-2 left leg bent, hands holding his left knee raised, straight ahead (Fig. 17).
3-4 reduced to standing.
5-8 with 1-4, in the opposite direction.
The second eight-eight-shot with the first shot.
The third eight-shot:
1-2 squat knees, two hands on knees, fingers relative, visual before the bottom (Figure 18).
3-4 upright while his left leg side kick, his arms held side, straight ahead (Fig. 19).
5-8 with 1-4, in the opposite direction.
The fourth film with the third eight-eight-shot, 8 shot restored upright.
Fifth, six, seven, eight eight-shot with the first, second, third, four of eight shooting.
Requirements: put on the knees and upper body upright when standing side kick, side kick with straight legs.
VII hip motion (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1-2 Side step left foot, bend the left upper body, while the right arm by the elbow on the lift side of fist (fist inward), outriggers first move (change palm fist, palm inward), left arm extended nature straight, fingers rubbing the left leg Zusanli Mount (Figure 20).
3-4 upper body erect, his right arm into the side of the elbow (palm change boxing, boxing mind inward.)
5-8 with 1-4.
The second eight-eight-shot with the first shot.
The third eight-shot:
1-8 hands on his hips (thumbs forward) finger pressing Shenshu Dachangshu points, upper body flexion (Figure 21).
The fourth eight-shot:
1-7 shoot upper body 90 degrees flexion, head high. 8 reduced vertical shoot (Figure 22).
Fifth, six, seven, eight eight-shot with the first, second, third, four of eight shooting, but the fifth, six eight-shot in the opposite direction.
Requirements: flexor body is the body to the arm and legs straight, bend around the upper body, the speed is slow.
Transfected Movement VIII (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1-2 Side step left foot squat, turn left 90 degrees while the upper body, head and left 180 degrees, right fist, fist percussion left chest (subclavian) in the House cave, left fist, fist hitting the back waist stomach Yu, Shenshu (Figure 23).
3-4 with 1-2, in the opposite direction, straight legs from the squat flexibility.
5-8 with 1-4.
The second eight-eight-shot with the first shot.
The third eight-shot:
1-8 upper body 90 degrees left, the first left turn 180 degrees, right hand left shoulder Ping Qu Fu, the Ministry of the left arm outside help. Visual left rear (Figure 24).
The fourth film with the third eight-eight-shot, in the opposite direction, 8 reduced vertical shoot.
Fifth, six, seven, eight eight-shot with the first, second, third, four of eight shooting.
Requirements: upper body rotation, the legs can not move, leg flexion and extension flexibility.
IX body movement (eight eight-shot)
Preliminary position: upright
The first eight-shot:
1-2 Side step left foot, flat chest while his arms bent, hands fist (fist down) extended backward vibration time (Figure 25).
3-4 upper right 45 degrees, while his left leg bent, left and right leg extended, toes point, his arms crossed upon his chest expanded back into the side of the vibration once held, palm down (Fig. 26).
5-8 with 1-4, in the opposite direction.
The second eight-shot lead with the first shot.
The third eight-shot:
1-2 Step left foot forward into the opening on the side, his arms on the move (palm forward) and upright straight ahead (Figure 27).
Vibration flexion upper body down 3-6 twice, fingertips touching the ground as possible (Figure 28).
7-8 reduced to standing.
The fourth eight-shot:
1-2 squat, two hands on knees, fingers relative (Figure 29).
3-4 reduced to standing.
5-8 with 1-4.
Fifth, six, seven, eight eight-shot with the first, second, third, four of eight shooting, in the opposite direction.
Requirements: strong vibration arms extended, arms should be flat, the waist elastic vibration.
Section X jumping movement (four of eight beats)
Preliminary position: upright
The first eight-shot:
1-2, while left foot 90 degrees left to trot two steps forward, his arms swing naturally around elbow (Figure 30).
3-4 Step left foot to right foot and the jumping, jump again. Chest clap hands twice at the same time (Figure 31).
5-8 with 1-4, in the opposite direction.
The second eight-eight-shot with the first shot, but the 1-4 shot left foot forward, run, 5 to 8 start back running and jumping right foot shot.
Third, four of eight shooting with the first two eight-shot.
Requirements: run, jump light, flexible, jumped off, kicking his legs fully straight.
Section XI finishing exercise (four of eight beats)
Preliminary position: upright
The first eight-shot:
1-8 8-step left foot forward, while his arms held by the former under oblique (palms up) uniform up to the ramp on the move (palm relative), deep breathing, the rise of visual before the top (Figure 32).
The second eight-shot:
8 Step left foot back 1-8, while both hands Fan Zhang (palm outward), his arms drooping uniform down to the side of the body, deep breath (Figure 33).
Third, four of eight shooting with the first two eight-shot, the fourth eight-shot 8 shot restored upright.
Requirements: Action and relaxed, uniform consistency.
Functions and principles:
In order to improve the health and fitness level of teachers and teachers in effective control of occupational diseases in accordance with the purpose, direction, and innovative scientific principles compose. The research and experiments to determine the exercise is aerobic exercise, moderate exercise intensity, based on a comprehensive exercise to the neck, shoulders, waist, legs and other parts of the key exercises in order to carry out the waist and lower extremity dynamic strength training and flexibility practice as the main action of the content, and designed a number of actions related to massage.
Regular exercise can restore shoulder, neck, waist and leg fatigue and other departments, while the system can improve the internal organs and central nervous system function, prevent prolonged standing as teachers, writing on the blackboard, desk caused some of the movement organs, nervous system and cardiovascular system, fatigue, or injury, help teachers to improve the physical and mental health. |
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