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簡介體育是「透過身體活動進行教育」,並透過多元化的體育活動,以達至全人教育的目標。體育能協助學生發展終身學習能力,並成為盡責任的公民,為活躍及健康的社群作出貢獻。體育亦是學生終身參與體育活動的切入點(聯合國教育、科學與文化組織,2015)。恆常參與體育活動能夠提升學生的體適能、加強認知能力及促進身心健康。缺乏體能活動及不活躍的生活方式已被視為本地和全球的公共衞生問題(世界衞生組織,2014),嚴重影響學生健康。面對這個挑戰,協助學生積極參與體育活動,以建立活躍及健康的生活方式至為重要。
此網頁由教育局課程發展處體育組委託中國香港體適能總會製作,旨在透過一系列的體適能學與教資源支援中小學體育教師,以協助學生建立恆常參與體能活動的習慣,讓學生達至世界衞生組織建議 - 每天累積最少 60 分鐘中等至劇烈強度的體能活動。 使用方法
- 本專頁以影片介紹了不同的上肢、下肢及其他肢體動作
- 教師可利用單動作,組合成個人及小組的串連健體舞步
- 教師可按學生能力編排及修改舞步以調整難度
- 教師可按需要,安排在早操、課間、小息或體育課進行
- 教師亦可鼓勵學生在課餘時間自學使用
上肢動作
交替前推手 Alternate front arm push
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雙手置胸前,手指微張,左右交替向前推,推動時單肩稍作前傾,另一側往相反方向移動,可增加動感。
另外,雙手可調整作向前推或交替手向兩側推。
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划船手 Arm row
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手臂置身體兩旁,手肘屈曲成90度,手指稍作內屈,用力時手臂向後拉然後返回。
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屈臂 Arm curl
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雙手垂直放身體兩旁,手指稍為內修作拳頭狀,前臂向上屈。
另外,可作交替屈臂,可配合上身扭動,效果更美。
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交叉伸臂 Cross arm extension
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交替手向下斜角伸出,掌心向上,手指微屈。
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搖擺手 Arm swing
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身體稍向前伸,手臂向兩側搖擺,腰部隨手臂帶動稍作扭動。
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下肢動作
屈腿 Leg curl
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稍曲支撐腳,另一腳向後抬起,腳跟提近臀部。
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踏腳提膝前走步 Step knee forward
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開始時雙腳並排站立,出腳向前踏,另一腳膝蓋前提,提起時支撐腳膝部丶臀部稍屈。交替出腳前走,留意重心轉移,保持平衡。
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提膝旋轉步 Pivot turn knee up
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雙腳並排站立,右腳靠左踏出,向左轉,同時提左膝,向前踏提右膝,右腳再向左轉,提左膝,然後向雙腳向前踏一步還完。
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合併步 Step touch
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單腳向側出腳踏地,轉重心後另一腳並排。重覆交替向兩側移動。
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藤步 Grapevine
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由雙合併步演變而成,單腳向側踏,另一腳向後踏或稍作交义腳,轉重心向後腳,前腳再向側踏,然後雙腳合併。
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其他肢體動作
舉臂提臀 Arm raise and hip lift
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雙腳與肩寬,右手向上舉同時左腳掌向下撐,提起左邊臀部,放鬆再重複一次。注意寛部有節奏地放鬆,收緊。一拍連續做兩次。
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提踵肩推舉 Shoulder press and heel raise
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雙腳與肩寬,膝蓋微曲,提腳跟向上登腿;雙手舉高過肩,手肘微曲上推。
變化:雙腳彈跳肩推舉
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胸內收 Chest retraction
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雙手放胸前,掌心向外,手指張開,手肘向外,肩膀放鬆。手肘向外向後,肩膊向後摺,胸膛打開;手指向內,肩膀向前,胸膛內收。
注意保持呼吸暢順,脊椎自然擺動便可。
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單腳左右跳 Alternate hops and freeze |
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向左右原地跑跳三次,最後單腳维持兩拍,注意重心兩側交替,雙膝微曲,重覆另一邊。
![](data:image/png;base64,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)
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前弓步搖擺手 Forward lunge and arm swing |
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雙腳並排,右腳大步向前踏出,膝蓋屈曲,後腳提跟屈膝,雙手同時向右擺,還原再做另一邊。
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串連健體舞示範
健體舞(單人) Fitness Dance (Individual) |
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![](data:image/png;base64,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) |
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健體舞(雙人) Fitness Dance (Pair)
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健體舞(小組) Fitness Dance (Group)
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![](data:image/png;base64,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) |
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注意事項
- 運動前,請進行足夠的熱身運動。
- 運動後,亦請進行足夠的緩和運動。
- 為安全起見,閣下應量力而為。
- 如對於是否適合參與此項運動存有疑問,建議先向醫生或其他適當的專業人士尋求獨立意見。
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