[原创]养成冬泳好习惯
<P align=center><FONT size=7>养成冬泳好习惯</FONT></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman"> 一﹑每天清晨五点准时起床</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><SPAN lang=EN-US style="FONT-SIZE: 16pt"><SPAN style="mso-spacerun: yes"> </SPAN></SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">不要一醒来即起床</SPAN><SPAN style="FONT-SIZE: 16pt"> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">，要做好调节毛细血管的充血量。有三个一分钟调整自身的机能。睁眼一分钟，坐起一分钟，将腿垂在床沿一分钟。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">二﹑排空晨便。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">三﹑饮一杯温白开。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">四﹑以慢跑，竞走，快走的锻炼方法。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN lang=EN-US style="FONT-SIZE: 16pt"><SPAN style="mso-spacerun: yes"> </SPAN></SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">在整理背包时，把拖鞋平放在背包的底部。背包调背在合适的腰部。在运动时，可起到按摩腰部的作用。作到抬头</SPAN><SPAN style="FONT-SIZE: 16pt"> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">收腹，挺胸。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN lang=EN-US style="FONT-SIZE: 16pt"><SPAN style="mso-spacerun: yes"> </SPAN></SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">在走路时可选择腹吸式，锻炼小腹肌肉。达到小腹平坦。也可腹吸式走</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">4</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">步或</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">6</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">步侧头吐气一次，即锻炼了水中换气的动作和锻炼肺活量，又锻炼了颈部。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">五﹑</SPAN><SPAN style="FONT-SIZE: 16pt"> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">当手心感到发热时，说明血液与体能进行了调整。达到体温锻练的目地。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">六﹑</SPAN><SPAN style="FONT-SIZE: 16pt"> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到达水库后，换好泳衣，做身体关节及柔软性活动。如；深蹲﹑踢腿﹑扩胸﹑扭腰等分组做最好，一个动作</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">10</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">至</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">15</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">个一组，分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">3—5</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">组。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">七﹑降低体温用时</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">8</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">10</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">分钟。如果地势平坦，可不穿拖鞋。温度下降与水温度相近时下水回感到更加舒服。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">八﹑下水要缓慢，先用水将脖子前﹑胸后﹑背﹑腋下﹑大腿内侧﹑额头用水打湿，漫漫入水后游</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">15</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">20</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">米后再加速游行。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">九﹑在水中要量力而游。不提倡独游，最好</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">2</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">3</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">人一起。不要有过大过猛的动作，多变换游姿。在上岸前，根据体能冲刺</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">50</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">100</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">米。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十﹑出水要慢，最好在水中漫游</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">20</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">50</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">米在上岸。上岸后迅速用毛巾将全身水珠沾干。换衣时先从袜子穿起。然后跑步回家。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十一﹑一星期进行一两次</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">pk100</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">200</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">米。在比赛的感觉下调整自己的呼吸。感悟自己动作中的不足，找到与他人的差距。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十二﹑冬泳后不要直接用热水冲澡或到蒸气房，如果有这个习惯，也要把水温调整到与自己体温相同的温度进行冲洗。一般恢复体温要到上午</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">10</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">点后才能回复，不易冲热水。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十三﹑搞好个人卫生。游泳裤或泳衣准备</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">2</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">3</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">条，每天请洗一次。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十四﹑皮肤干裂的，即使涂抹润肤产品，以防冻裂皮肤。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十五﹑不要保暖的太早，俗话说的好：“春捂</SPAN><SPAN style="FONT-SIZE: 16pt"> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">冬冻”身体才能更健壮。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十六﹑分享冬泳带给你的感悟，技术和快乐。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">十七﹑晚上热水烫脚</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">20—30</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">分钟，晚上</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">9</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">：</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt">30---10</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">点要休息，保持良好睡眠习惯。</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><FONT face=黑体><FONT size=7><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">冬泳，使大家相聚在一起，相聚是一种缘分！！！</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></FONT></FONT></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21.75pt"><FONT face=黑体><FONT size=7><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">一起畅游吧，游途中，有我，你并不孤独！！！</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt"><o:p></o:p></SPAN></FONT></FONT></P><P align=left> </P><br><br>［此帖子已被 龙腾 在 2007-9-17 20:38:43 编辑过］ 冬泳一定要讲科学，正确的认识冬泳的好处 <FONT size=7>谢谢版主的精辟论述！</FONT> 原文由 冬泳缘 发表: <FONT size=4>冬泳一定要讲科学，正确的认识冬泳的好处</FONT> 原文由 冬泳缘 发表: <FONT color=#2b2bd5 size=5>冬泳一定要讲科学，正确的认识冬泳的好处</FONT> 原文由 冬泳缘 发表: 冬泳一定要讲科学，正确的认识冬泳的好处 <P><FONT color=#1a42e6 size=5><STRONG>谢谢版主的精辟论述！</STRONG></FONT></P><P><FONT color=#1a42e6 size=5><STRONG>冬泳一定要讲科学，正确的认识冬泳的好处!</STRONG></FONT><FONT size=2> </FONT> </P> 原文由 逸人 发表: <FONT size=7>谢谢版主的精辟论述！</FONT> 原文由 寒江搏浪 发表: <br><P><FONT color=#1a42e6 size=5><STRONG>谢谢版主的精辟论述！</STRONG></FONT></P><P><FONT color=#1a42e6 size=5><STRONG>冬泳一定要讲科学，正确的认识冬泳的好处!</STRONG></FONT><FONT size=2> </FONT> </P> 原文由 百泉情 发表: 原文由 逸人 发表: <FONT size=7>谢谢版主的精辟论述！</FONT> 冬泳，使大家相聚在一起，相聚是一种缘分,一起畅游吧！<br><br> 引用：<br>--------------------------------------------------------------------------------<br>原文由 寒江搏浪 发表: <br><br>谢谢版主的精辟论述！<br><br>冬泳一定要讲科学，正确的认识冬泳的好处<br> 原文由 快乐老头 发表: 原文由 寒江搏浪 发表: <BR><P><FONT color=#1a42e6 size=5><STRONG>谢谢版主的精辟论述！</STRONG></FONT></P><P><FONT color=#1a42e6 size=5><STRONG>冬泳一定要讲科学，正确的认识冬泳的好处!</STRONG></FONT><FONT size=2> </FONT> </P> 谢谢版主的精辟论述！<br><br>冬泳一定要讲科学，正确的认识冬泳的好处!<br><br> 说得太全面了，受益匪浅！ 是篇好文章，全面！<br><br>［此帖子已被 冰岩 在 2008-1-20 11:06:49 编辑过］ <P><FONT color=#1a42e6 size=5><STRONG>谢谢版主的精辟论述！</STRONG></FONT></P><P><FONT color=#1a42e6 size=5><STRONG>冬泳一定要讲科学，正确的认识冬泳的好处!</STRONG></FONT><FONT size=2> </FONT> </P><BR> 好贴子。 谢谢版主的精辟论述！<br><br>冬泳一定要讲科学，正确的认识冬泳的好处!<br> 很不错！借走用了哈！谢谢！
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