新型冠状病毒防疫期间，虽然待在家，但却不能 “呆” 在家哟！坚持适当的锻炼，提高自身免疫力，也是这场 “战疫” 中的重要环节。
During the epidemic situation, although we all stay at home, please do not stay still! Doing the exercises regularly is also a way to improve your immunity.
为此，学校结合中小学生实际情况，设计了 “每周5天，每天半小时” 的 “抗疫情亲子居家体育锻炼打卡行动计划”。亲子互动，孩子和爸爸妈妈互相鼓励，趣味感的同时，增强四肢力量、协调、柔韧，保持棒棒的身体素质。
SUIS QP designed a punch-in activity for you and your family during this time. The activity involves parent-child interaction for 30 minutes a day, and five days a week according to the practical use for middle school and primary school students. Children and their parents encourage each other, and at the same time, enhance the strength, coordination and flexibility of their bodies.
每天的若干项目为1组，共练习3遍
Several items as a set and do the set three times a day
还在等什么？打开音乐，跟着 Mr. Albert 和 Mr. Jungle 的标准动作，一同运动起来吧！
Don’t wait anymore! Let’s turn on the music and do it with the tempo!
开合跳 JUMPING JACK
收紧腰腹，手臂用力绷紧；用肩部力量抬臂，背部力量下压手臂，用手臂带动身体的跳跃；双脚开合跳跃，小腿尽可能放松，不可低头、仰头，手臂上抬时吸气，下落时呼气。
Tighten the waist and abdomen, and the arms; lift the arms with shoulder strength, press the arms down with back strength, and use the arms to drive the body to jump; open and close the feet when jumping, and relax the shanks as much as possible, do not bow or raise your head, inhale when lifting the arms, and exhale when falling.
前后交叉小跳 CROSS JUMP
双脚前后交替跳跃，双臂屈肘摆臂；跳起时用腹部的力量左右小幅度转动身体；动作尽可能轻松流畅，全程保持均匀呼吸。
Jump your feet back and forth alternately, bend your elbows and swing your arms; turn your body slightly left and right with the strength of your abdomen when jumping up; move as easily and smoothly as possible, and keep breathing evenly throughout the whole process.
深蹲 SQUAT
腰背挺直，脚跟与肩同宽，膝盖与脚尖方向一致，不要内扣，掌心相对，手臂前平举；下蹲动作自然流畅，臀部向后移动，至最低点时大腿与地面近似平行，然后起身还原，全程保持腰背挺直；下蹲时吸气，起身时呼气。
Keep your back and waist straight, the heel should be the same width as the shoulder, the knee should be the same direction as the toe, do not buckle inside. Keep your palms opposite, and your arms raised infront of the body; the squat is natural and smooth, move your butt backwards, and the thighs are nearly parallel to the ground when reaching the lowest point, then rise up, keep your back and waist straight all the way; inhale when squatting, exhale when rising.
空中蹬车 CROSS-BODY CRUNCH
仰卧在垫子上，双臂贴紧地面，双脚与地面呈 30°角；双腿交替屈伸，感觉在向后蹬一辆自行车， 动作尽量缓慢，不可用力蹬腿；下背部始终贴紧地面。全程保持均匀呼吸。
Lie on the mat with your arms stay close to the ground and your feet at an angle of 30° with the ground; stretch your legs alternately, and feel that you are pedaling a bicycle backward, and do it as slowly as possible; keep your lower back close to the ground all the time; keep breathing evenly throughout the whole process.
卷腹摸膝 CRUNCH
平躺在垫子上，屈膝，双腿微微分开，双脚踏实；双手扶在大腿上，用腹肌的力量将肩部和上背部卷离地面，在双手触摸到膝盖后，缓慢回到起始位置；摸膝，下背部保持贴紧地面，双臂始终伸直；摸膝时呼气，下落时吸气。
Lie on the mat, bend your knees, slightly separate your legs, and keep your feet firm on the mat; Keep your hands on your thighs, roll your shoulders and upper back off the ground with the strength of your abs, and slowly return to the starting position after your hands touch your knees; when touching your knees, keep your lower back close to the ground, and keep your arms straight all the time; exhale when touching your knees, and inhale when falling.
平板支撑 PLANK
屈肘，小臂与前脚掌撑地，耳、肩、髋、膝、踝，呈一条直线；手肘朝脚的方向用力，脚尖用力向前勾起，与地面摩擦力对抗，小臂按紧地面；自然调整呼吸。
Bend your elbows, support your body with the forefeet and the forearms, and form a straight line between the ear, shoulder, hip, knee and ankle; exert force on the elbows towards the feet, and pull the toes forward to resist the ground friction, press the forearms against the ground; adjust your breathing naturally.
腹部拉伸 ABDOMINAL STRETCH
俯卧在垫子上，腿部完全贴紧地面，双手将上半身撑起，用力拉伸腹部，挺胸，全程保持均匀呼吸。
Lie on the mat, keep your legs fully close to the ground. Prop up your upper body with both hands, and then stretch the abdomen. Keep the chest held up, and the breath even throughout the whole process.
仰卧起坐 SIT-UP
平躺在垫子上，双腿屈膝，小腿与地面形成 45°角，脚底平稳踩住地面，双手虚放在双耳的侧面，起身时双手向膝盖移动，颈部和肩部放松，头挺直，下巴与胸部分离，腹部肌肉用力，动作全程速度不宜过快，下身时吸气，起身时呼气。
Lie on the mat, bend your legs, and form a 45° angle between your shanks and the ground. Step on the ground steadily with the sole of your feet, and put your hands on the side of your ears. Move your hands to your knees when you get up, relax your neck and shoulders, straighten your head, separate your chin from your chest, and exert your abdominal muscles. Do not move too fast in the whole movement, inhale when you are down, and exhale when you get up.
高抬腿 HIGH KNEES
挺直背部，目视前方，前脚掌着地快速交替抬腿；保持身体稳定，随着抬腿节奏用力摆臂；保持最快速度，自然呼吸。
Straighten your back, look at the front, and quickly lift your legs alternately with the forefoot on the ground; keep your body stable, and swing your arms with the rhythm of your leg lifting; maintain the fastest speed; breathe naturally.
侧卧抬腿 LEG LIFT
侧卧在垫子上，左／右腿伸直微微抬起，脚尖朝下；臀部外侧发力将左／右腿抬至最高点；抬腿时大腿向胯的方向缩，而不是向远处伸；抬腿时吸气，下放时呼气。
Lie on the mat on one side, straighten your left / right leg and lift it up slightly with your toes pointing down; exert force from the outside of your hips to lift your left / right leg to the highest point; when lifting your legs, your thighs should shrink towards your hips; inhale when lifting your legs, and exhale when lowering your legs.
波比跳 BURPEE
双脚与肩同宽站立，俯身下蹲，双手撑地与肩同宽，同时双腿向后跳跃伸直；屈肘，身体触地；双手先推起上半身，再将双腿快速向腹部收回，起身跳跃；双手在头后击掌之后迅速俯身下蹲，没有站立过程，尽量向高处跳；按自己的节奏呼吸。
Stand with the heel at the same width as the shoulder, squat down, support your body on the ground with your hands at the same width apart of your shoulder, at the same time, jump back and straighten the legs; then bend your elbows, touch the ground; push up the upper body with your hands first, then quickly withdraw the legs to the abdomen, and jump up; squat down quickly with your hands clapping behind the head, no standing up, and try to jump high; breathe according to your own rhythm.
更多趣味训练
MORE FUNNY EXERCISES
沙发举腿 SOFA LEG LIFT
30 / 40 / 50 / 60 秒 sec
双臂直臂前伸，躯干保持直立微向后倾，臀部着于沙发上，大小腿伸平，膝盖伸直，脚尖前绷，目视前方。
Straighten your arms forward, keep your body upright and slightly backward. Make your hip stay on the sofa, and raise your legs flat and straight. Keep the toes forward and see the front.
双人击掌俯卧撑 · 跪姿俯卧撑 DUAL CLAPPING PUSH-UP · KNEELING PUSH-UP
6 / 8 / 10 / 12*3 组 groups
两人对面，双臂与胸同一水平位置，双手略比肩宽，肩、髋、踝关节成一条直线，向下时，胸部贴紧于地面，撑起后与对方击掌。
Opposite to each other, the arms are at the same level with the chests, the hands are slightly wider than the shoulders, and the shoulders, hips and ankles are in a straight line. When pushing downwards, the chest should be close to the ground, and clap with each other when propped up.
猜拳爬楼梯 FINGER-GUESSING CLIMBING GAME
3 / 4 / 5 / 6 次 times
家庭成员进行猜拳，胜利者可跨两步，一步最多两格，看看谁先登顶。
Finger-guess with your family members. The winner can take two steps, and one step can be up to two grids, to see who is the first one to climb to the top.
身体变变变 HERE IT GOES
利用客厅空地，一位家庭成员出题写出一个字母、图形或数字，一人来猜，其他成员共同组成这个图形。
Use the space in the living room. One family member writes a letter, figure or number, and one other family member will guess what it is while the other use their bodies to make the figure.