| 标题 | 论大学生自我身体锻炼的常用方法 |
| 范文 | 博恩·崔西 一、身体形态锻炼 I. Body Shape Exercise （一）身体姿势锻炼 i. Body Posture Exercise 在日常生活中，一个人的动作姿势正确与否，不仅影响体态的美观，而且影响身体的健康。特别是男女大学生，如果不注意改善自己的身材，就会形成一些不良的姿态，养成不好的身体活动习惯，严重地妨碍身体的正常发育。所以，想使身材保持健美，除了每天参加体育锻炼外，还必须矫正日常生活中习惯了的不良姿态。以下是有关专家的几条建议： In daily life, person's posture which is correct or not, not only influences body's artistic, but also affects body's health. Specially of male and female of university students. If they do not pay attention to their stature, they will form some bad gesture and bad body movement habits that will seriously arrest body's normal growth of them. Therefore, if you want to keep healthy and body shapes graceful, you have to not only exercise every day, but also correct bad posture which you had formed in daily life. The followings several suggestions concerned are expert's recommendation: 1、在举重物时改善身材 1. Improving body shape through lifting heavy object 在运动中手指触到地板上或举起一个物体的时候，绝不可使双膝僵直。因为双膝一直僵直，那么整个重量势必都将由下背部的肌肉负担。仅仅是将身体站直都可能使下背部的肌肉紧张，再加上物体的重量，说不定就会“压坏”背部，引起腰痛。 It is not allowed that both knees are tetanic when fingers touch floor or lift an object during exercising. Because both knees are always tetanic, lower back's muscle will burden all weight. Even though standing straight, it possibly causes back's muscular straint, in addition to the object weight, it will perhaps crush back and cause lumbago. 在举起物体的时候，下背部的肌肉需要帮助。帮助的办法是：在弯腰用手接触脚趾或拾取物体的时候，一定要弯曲膝部。腰部弯曲，可使脚部和腿部肌肉分担“举起” 的工作。 When object are lifted, lower back's muscle need help. The methods are: it must curve knees when you bend waist and touch toes with hands or collect object. Curving waist may let feet and thigh's muscle share “lifting”. 在从地板上捡取物体的时候弯曲双膝，除了能预防下背部肌肉可能的紧张，避免下背部疼痛以外，还可以改善臀部和大腿的曲线，使动作姿态美观。为了同样的目的，在取东西或推拉的时候，也应该注意弯曲双膝。 Curving both knees when you pick object off floor, which can not only prevent lower back muscle's from possible straint and avoid its pain, but also improve buttocks and thigh's curve and make posture artistic. For same aim, when you take something or push-and-pull, you should pay attention to curve both knees. 2、在从臣姿坐起来时改善身体 2. Improving body through sitting up off decubitus 从卧姿坐起来时，决不可同时把双腿向上一举然后向下一挥再坐起来。这种动作，将迫使背部弯曲成拱形，而使背部下方最狭部分的韧带和肌肉紧张，并扩张腹部肌肉，对于身体弊多益少。 Sitting up off decubitus, it is not allowed that you simultaneously lift both legs upward and sit down again with wielding down. That will force back to be arch-shape, then cause slenderest ligament and muscular of low back to strain, and expand abdomen muscle. Body will benefit few. 从仰卧的姿态起来的时候，先应该以一个圆活的动作举起头部、劲部和肩部，使用两肘支持身体。起来的时候，把体重转到一侧的肘部，支持自己坐起来。 Getting up off decubitus, it should lift head, neck and shoulder neatly, support body with two elbows. When you get up, you should shift body weight to elbow from one side to the other and support yourself to sit up. 3、在从坐姿站起来时改善身体 3. Improving body through standing up off sitting posture 要领要坐在床上，把两腿转到床边使两腿平放在地板上，然后站起来。 The main point is sitting on the bed, switching two legs to bedside and flatting on floor, then standing up. 4、在从椅子上站起来时改善身体 4. Improving body through standing up off chair 从椅子上起来的时候，要把一只腿放在另一只腿后方10cm左右的地方，从腰部起略向前倾，只用后脚把身体向上推，前腿保持平衡。起来的时候，脊椎骨要保持正直，臀部要向内“收缩”。 Standing up off chair, it should place a place where overlap a leg to another back's 10cm, bend slightly forward from waist, push body upward only with back thigh, and front thigh keep balance. While getting up, spine must keep uprightly, buttocks must “shrink” inward. 5、坐下时改善身材 5. Improving body shape at sitting down 要是用臀部来就椅子，这种坐法不但很不雅观，同时对于身体的曲线也毫无补益，事实上，你是在加宽你的臀部。 If buttocks touch chair, it is not only no tasteful, but also no benefit to body's curve. In fact, you are widening your buttocks. 每一次采用正确的姿势坐下去，你都是在使大腿和臀部的肌肉变得结实些。要使你能正确地坐下去，应站在椅子（或床铺、沙发）边沿，把一只腿放在另一只腿后面，然后把臀部向内“收缩”，上体从腰部起略向前倾，轻轻坐下。但两腿不要交叉，坐端正后腰部向后收肋骨向上提，颈项自肩部向上伸，肩部向下而后引，下颌和颈项成直角，使躯干保持这种姿势。 Every time, when you sit down in correct posture, you are firming up thigh and buttocks' muscle. If you want to sit down correctly, you should stand up at the chair's (or bed, sofa) edge, place one leg to overlap another, then “shrink” buttocks inward, upper body bend slightly forward from waist and sit down gently. But two legs do not cross, you should sit straight, back waist is backward and rib is raised upward, neck is extended upward from shoulder, shoulder is downward and back-leading, mandible and neck are to be right angle, keeping the posture. （二）人体增高锻炼 ii. Growth exercise 人体的生长，主要取决于骨骼系统的发育。骨骼是人体的“支架”，支架的高矮直接影响到个子的高矮，而骨骼的生长全靠骨头两端的骺软骨。在生长发育期，骺软骨不断增生和骨化，使骨不断增长，于是个子长高了。骺软骨全部骨化，骨干、骺之间融合形成一条骺线，骨的长度停止增长，人的个子也就不再长高了。 Growth is mainly depending on osseous system's growth. Skeleton is human body's “bracket”, bracket's height affects directly body's height, and skeleton's growth depends entirely on epiphyseal cartilage of both sides bones. With unceasing growth of hyperplasia and ossification of epiphysis cartilage, it makes bone to grow unceasingly, therefore it grows. If epiphysis cartilage is ossification and forms an inosculate epiphysis line between skeleton and epiphysis, bone will stop growing, people are no longer growing. 身高的增长具有规律性。一般人一生中身高增长有两次高峰期：第一次高峰期是出生后第一年；第二次高峰期是青春发育期（女孩大约从12-13岁开始，男孩大约从14-15岁开始）。到了青春发育后期，长高速度逐渐下降至几乎完全停止。 Growth is regularity. Growth has two peaks in everyone's life: The first is the first year after birth; the second is in adolescence (girls start probably from 12-13 years old; boys probably start from 14-15 years old). To the later period of adolescence, growth drop gradually and stop nearly. 一般来说，影响身体长高的因素主要有先天因素和后天因素。 Generally speaking, innate factor and postnatal factor are the main influence factors to growth. 先天因素主要同遗传和种族有关。现代医学认为：决定身高的基因通过人体内各种内分泌激素的调节而影响组织器官的发育过程。据统计，男女身高分别有79%和92%属于遗传达室因素的作用。因此，一般来说，父母高，其儿女就不会矮，但高的父母生下矮的子女，以及父母矮而子女较高的现象并不罕见。所以其他因素对身高增长也有很大影响。在种族方面，一般来说，欧洲人比亚洲人要高；寒冷地区的人高于热带地区的人。南方人身高增长的后天因素非常广泛。营养、水、睡眠、生活环境、精神状况、激素分泌、体育锻炼等都会影响到生长发育。 Innate factor is mainly concerned with heredity and race. Modern medicine thought: the gene, which decides height, affect organizes organ's growth through adjusting each kind of body's endocrine hormone's. Statistics indicated that male and female's height is affected separately 79% and 92% by descendiblity. Therefore, generally speaking, if parents are high, their children will not be low, but high parents give birth to low child or low parents have high child are not rare. Therefore other factors also influence height. In race aspect, generally speaking, European are higher than Asian; Person in cold area's are higher than tropics. Postnatal factor of southerner growth are comprehensive. Nutrition, water, sleep, living conditions, spirit condition, hormone secretion, physical training and so on can affect growth. 人类学家曾做过周密的调查，发现营养好的城市少年儿童要比营养差的农村少年儿童高出2～5cm。 Anthropologists had once made thorough investigation, and discovered that youth in good nutrition city are higher 2-5cm than youth in countryside who got worse nutrition. 在大学阶段，大学生对营养的要求一是要足，二是要全面，各种营养要平衡。动物性食品，如鱼类、瘦肉、肝、鸡蛋和牛奶等，不仅富含少年儿童脑发育所必需的胆碱，而且富含组成人体的重要物质——蛋白质。要想长高，就要及时、充足地供给建造骨的材料——胶原蛋白和钙、磷等无机盐类。胶原蛋白就像盖房子的水泥，无机盐则像砖头，两者缺一不可。因此，除多吃动物性蛋白外，还要多吃些青菜、海带、胡萝卜、水果等植物性蛋白和钙、磷较多的食品，藉以足使骨骼的发育。另外，适当的阳光照射，会增加体内维素D3的合成，这对胃肠吸收钙、磷，保证骨骼的正常发育也有影响，而动物性食物中这些微量元素含量丰富。 In the period of university, university students' request nutrition sufficient; secondly, comprehensive. Each nutrition must be balanced. The animal food, like fish, lean meat, liver, egg, milk and so on which is not only richly in choline urging youth brain growth, but also richly in protein which is important material to body. If you want to grow, you must supply constructing bone's material duly sufficiently that include collagen protein, calcium, phosphorus and other inorganic salts. Collagen protein is similar with cement to build house and inorganic salt is similar with brick, both are indispensable. Therefore, besides eating animal protein, you have to eat green vegetables, kelp, carrot, fruit and other vegetative proteins, and eat foods including calcium and phosphorus, which are urging skeleton's growth. Moreover, moderate sunlight will benefit in vitamin D3's synthesis that affect stomach and intestines's absorption calcium and phosphorus and skeleton's normal growth. And animal food is rich in those microelements. 睡眠好，能促进生长激素分泌增多，有利于蛋白质合成。一般来说，4～7岁每天应睡11h, 7～15岁应睡10h，15～20岁应睡9～10h。 Good sleep can promote growth hormone secretion, which is advantageous to protein synthesis. Generally speaking, 4-7 years old should sleep 11h every day, 7-15 years old 10h,15-20 years old 9-10h. 俗话说“坐如钟，站如松，行如风”，行走坐立要养成挺胸直背的正确姿势，否则会出现驼背、脊柱侧弯、扭曲等畸形，既影响身高，也影响健美。 As the saying “Sitting like clock, standing like pine, acting like wind” goes, walking, sitting and standing must keep correct posture that is straight chest and upright back, otherwise, crookback, spinal column bending side, distortion and other abnormal will happen, which is not only affect height, also affect healthily. 身高的增长还取决于分泌腺（脑垂体、甲状腺、肾上腺和性腺等）的功能，其中起主要作用的是脑垂体分泌的生长激素。如侏儒症患者脑垂体分泌的生长激素明显不足；性腺发育不全的女性，身高往往不超过1.40m；正确情况下，这些腺体分泌的激素在血液中的浓度及其相互比例都保持一定的水平，这种水平随着年龄的增长而变化，才能促成正常的身高。精神状态不佳，患肝、肾及肺的慢性病以及维生素缺乏等都能使内分泌腺的分泌功能产生障碍，因而影响身高。 Growth is also decided on secretory (hypophysis, thyroid gland, adrenal gland and gonad and so on). Among them, what plays the leading role is hypophysis secretion growth hormone. Such as, dwarfism patient's growth hormone of hypophysis secretion is obvious insufficient; Gonad hypoplasia's female whose height are often not over 1.40m; In correct situation, they are maintained certain level that these glands secretion's hormone's density in blood and mutual proportion, that will change with aging, then facilitate normal growth. State of mind is not good, liver, kidney and lung's chronic illness as well as vitamin deficiency and so on can prevent endocrine gland's secretion and influence height. 坚持参加各种各样的体育运动锻炼，可促进长高，有益于身心健康。 Insisting on attending various sports, it may promote growth and is benefit in physical and moral health. （三）全身肌肉锻炼 iii. Whole muscles exercise 锻炼全身肌肉的每个动作可重复10～18次，做时要求动作准确，不要屏气。 Each action that exercise whole muscle's could be repeated 10-18 times, requested action accurate, not held one's breath. （1）增强肩胛肌：两手伸直抓起哑铃、尽量高举并深吸气，然后将哑铃平稳放开。 (1) Strengthening scapula muscle: Two hands unwinding and catching dumb bells, lifting up higher and inspiring deeper as far as possible, then loosing dumb bells steadily. （2）增强胸肌、背肌和肩胛肌：右手抓住哑铃，两臂同时向两侧张开，吸气，再向胸前合扰，呼气。换右手做同样的动作。 (2). Strengthening pectoralis muscle, musculi dorsi and scapula muscle: Right hand holding dumb bells, two arms opening to both sides at the same time, inspiration, gathering front chest again, expiration. Changing right hand and doing the same. （3）增强肩胛肌以矫正体型：双手持哑铃，紧贴后背。两臂弯曲，尽量将哑铃往上提，同时吸气，然后将手伸直，哑铃移至不位，呼气。反复几次。 (3). Enhancement scapula muscle is to shape body: Two hands grasping dumb bells and cling back tightly. Both arms curving, raising dumb bells upper as far as possible, inspiration, then unbending hands, moving dumb bells to buwei position, expiration. Repeating several times. （4）增强前臂肌：直立，双手抓哑铃，两臂弯曲成直角，将哑铃上下左右移动。坐在凳上，两腿勾住固定物，两臂交叉于脑后或背到腰部。上体后倒，同时吸气，再慢慢恢复原位，呼气。当上体抬至倾斜度时，迅速向左右转动。 (4). Enhancement forearm muscle: Erectness, both hands grasping dumb bells, two arms curving right angle, moving dumb bells up-and-down and right-and-left. Sitting on the stool, two legs drawing fixture, two arms intersecting behind brain or back to waist. Upper body moving backward, inspiration, restoration slowly again, expiration. Upper body lifts gradient and moving rapidly toward right-and-left. （5）增强腰肌：坐在凳上，两腿与肩同宽。上体尽量向右侧弯，右手触地，左手弯曲贴身向腋下移动，然后向左侧弯。重复此动作。腰部侧弯时呼气，直起时吸气。 (5). Enhancement waist muscle: Sitting on stool, two legs are the same width with shoulders. Upper body bends right as far as possible, right hand touching ground, left hand curving and moving snugly to armpit, then bending left. Repeating that. Waist bending side and expiration, standing straight and inspiration. （6）增强臂肌：直立，用右手握哑铃举起，反复几次，然后换左手。 (6). Enhancement arm muscle: Erectness, grasping dumb bells with right hand, repeating several times, then changing left hand. （7）增强腰肌、肩胛肌和臂力：坐在凳上，双臂伸直做支撑。先将臂部抬起5～6s，然后双腿并扰，抬起与上体成直角。 (7). Enhancement waist muscle, scapula muscle and strength of arm: Sitting on stool, two arms unwinding and holding. Lifting arm 5-6s, then both legs folding, lifting upper body in right angle. （8）增强肱二头肌、肱三头肌和胸大肌：俯卧，双手撑地，腿尖顶住凳面，然后做俯卧撑。两臂弯曲时吸气，撑直时呼气。 (8). Enhancement biceps brachii, triceps brachii and pectoral muscle: Lying face downward, both hands supporting ground, leg apex supporting on stool surface, then making push-up. Two arms curving and inspiration, supporting and expiration. （9）增强肱三头肌和三角肌：俯卧，右手握住哑铃上举。上举，吸气，然后放下，呼气。反复几次，换左手。 (9). Enhancement brachium tricep and deltoid muscle: Lying face downward, right hand griping dumb bells and raising up. Raising up, inspiration, then laying down, expiration. Repeating several times, then changing left hand. （10）增强腹肌：仰卧，将凳子置于双腿右侧。两腿伸直抬起，超过凳子向右边放下，然后再抬起双腿越过凳子恢复原位。抬腿时呼气，着地时吸气。 (10). Enhancement abdominal muscle: Lying supine, putting stool right to both legs. Both legs unbending and lifting, surpassing stool and laying down right, then lifting both legs and crossing stool again and restoration. Raising leg and expiration, touching ground and inspiration （11）增强胸大肌和肩胛肌：仰卧，双手抓哑铃置于砂上方适当位置，然后向上直举，呼气，还原后吸气。反复几遍。 (11). Strengthens ectopectoralis and scapula muscle: Lying supine, both hands grasping dumb bells and putting at an appropriate shashangfang position, then lifting upward, expiration, restoration and inspiration. Repeating several times. （12）增强大、小腿肌：直立，左腿下蹲，右腿和左臂向前平伸，同时用右手轻轻撑凳以保持身体平衡。下蹲时呼气，起立时吸气，换右腿做同样动作。 (12). Strengthens big and calf leg muscle: Erectness, left leg squatting, right leg and left arm straight stretching forward out, simultaneously support gently stool with right hand and keeping body balance. Squatting and expiration, standing up and inspiration, changing right leg and doing the same. 二、久坐者的身体锻炼 II. Body exercise for long sitting 下面这套体操，能够帮助长时间在教室、图书馆及在办公室工作的大学生促进血液循环，振奋精神，防止高血压。 The gymnastics as follows can help university student to stimulate blood circulation and elevate their spirit and prevent hypertension in the classroom, library and office. （一）准备动作 i. Warming-up 开始做操作前先做以下准备动作，使血液畅通，肌肉松驰，做操时不致扭伤： Before gymnastics, you should firstly Warming-up the followings actions, that can cause blood unimpeded, loose muscle, and not sprain while gymnastics: （1）坐在椅子上，两小腿向椅内蜷曲，两脚尖着地，两脚跟抬高。然后，左腿抬起，尽量远伸，腿跟向前伸，脚尖向后勾。回复原位，放松，换右腿重做。再用两腿一起做。全部动作共做四次。 (1). Sitting on chair, two calf legs curling up to chair, two tips of toe touching ground, two heels raising up. Then, left leg lifting, extending further as far as possible, leg extending forward, tip of toe drawing backward. Restoration, relaxing, changing right leg and remove. Two legs doing together again. Doing the complete action four times. （2）坐在椅子上，两腿平行，腿尖指向前方。左腿向胸前抬起，两手紧抱小腿，往怀里拉。回复原位，换右腿重做。然后抬起双腿，双手环抱两小腿，往怀里拉。回复原位。起身，到臂部与座位刚刚离开为止，同时两腿尖上翘。回复原位，放松。全部动作做五次。 (2) Sitting on chair, two legs paralleling, tip of toe pointing front. Left leg lifting to front chest, two hands holding calf leg tightly, drawing toward bosom. Restoration. Standing up on the position arms leaving seat, and tip of both legs raising up. Restoration and relaxing. Acting five times completely. （3）坐在椅子上，两腿着地。右腿不动，左腿跟尽量抬高。放平。换右腿重做。放平。两脚交替做以上动作。同时，双臂略弯曲，像走路一样有节奏地前后摆动。 (3) Sitting on chair, both legs touching ground. Right leg doing not moving, left leg raising higher as far as possible. Setting plane. Changing right leg to reacting. Setting plane. Two feet acting above alternately. At the same time, two arms curving slightly, swinging forward and backward rhythmically like walking. （二）加速血液循环 ii. Accelerating blood circulation （1）坐在椅子上，两臂在身体两侧自然下垂。右臂向左上方弯曲，同时左膝抬向右肘。回复原位。左臂向上方弯曲，同时右膝抬起左肘。重复全部动作十五次。 (1). Sitting on chair, two arms sagging naturally in both sides. Right arm curving top left, simultaneously left knee lifting toward right elbow. Restoration. Left arm curving up, simultaneously right knee lifting left elbow. Repeating 15 times completely. （2）坐在椅子上，两腿尖着地，两腿跟尽量向右，两手也放在右侧。抬起腿跟向左摆动，同时两臂也向左摆动。重复三十次。 (2) Sitting on chair, both leg points touching ground, both legs moving toward right as far as possible, both hands placing right. Lifting leg and swinging toward left, simultaneously both arms swinging toward left. Repeating 30 times. （三）腹、背运动 iii. Abdomen, back athletics （1）坐在椅子上，两手自然平放在大腿上。将腹部尽量吸进，但要继续进行正常呼吸，不要憋气。上身前倾，腿尖抬高，腿跟着地。脚尖放平，腹肌放松，上身立起。重复三十次。 (1) Sitting on chair, both hands flatting on thigh naturally. Abdomen drawing as far as possible, but keeping carrying on eupnea, doing not feel suffocated. Upper body bending front, leg point raising, heel touching ground. Tip of toe setting plane, abdominal muscle relaxing, upper body standing. Repeating 30 times. （2）坐在椅子上，身体放松，双肩自然下垂，上身向前、向下紧拉腰部肌肉。坚持7s。然后挺直背部，放松7s。重复做八次。 (2) Sitting on chair, body relaxing, shoulders sagging naturally, upper body moving front, pulling down waist muscle tightly. Insisting 7s. Then drawing back up, relaxing 7s. Repeating eight times. （四）肩、臂运动 iv. Shoulder, arm athletics （1）坐在椅子上，肩部放松。右肩向前移动，然后左肩向前移动。做时肩部不要用力。复原。放松。双手互相紧握，向前向上举起双臂。超过头顶时掌心向上翘，两手轻轻上推。然后两臂继续向后移动。重复做八次。 (1) Sitting on chair, shoulder relaxing. Right shoulder moving forward, then left shoulder move forward. No shoulder's strength. Restoration. Relaxing. Both hands griping mutually tightly, both arms recommending upwardly forward. Surpassing top of head, palm curling up, two hands pushing on gently. Then both arms keeping moving back. Repeating eight times. （2）坐在椅子上，肩膀慢慢地、有节奏地做画圈动作，两肩一起向前，一起向后。各做十五次。 (2) Sitting on chair, shoulder drawing a circle slowly rhythmically, two shoulders moving forward-and-backward together. Doing 15 times respectively. （五）腿、踝骨运动 v. Leg, anklebone athletics （1）坐在椅子上，两脚跟前地，两脚尖跷起，双腿做画大圈动作，向左、右两个方向各做十五次。 (1). Sitting on chair, two heel touching ground, two tips of toe lifting, both legs drawing a great-circle, moving right and left 15 times respectively. （2）坐在椅子上，双肘放在两膝上，上身前屈，将全身重量压在膝盖上。腿跟尽量抬高。然后直起上身，放平脚跟，抬起腿尖。重复做三十次。 (2) Sitting on chair, both elbows placing on knees, upper body inclining forward, and putting whole body's weight on knees. Heel rising higher as far as possible. Then straightening upper body up, setting heel plane, lifting leg point. Repeating 30 times. （六）手、腕运动 vi. Hand, wrist athletics 坐着，握拳，掌心向下。把手翻转，掌心向上，手指伸开。复原。重复十五次。 Sitting, making fist, palm putting down. Turning over the hand, palm up, finger outstretching. Restoration. Repeating 15 times. （七）颈部运动 vii. Neck athletics （1）坐着，向前低头，下巴抵住喉部。姿势不变，头向后摆。然后尽量向右转头，点头三次。向左，同样点头三次。全部动作重复做十次。 (1) Sitting, lowering head ahead, chin resisting throat. Posture keeping invariable, head swing back. Then turning head righter as far as possible, nodding three times. Turning left, nodding the same three times. Repeating ten times completely. （2）把右手放在右耳上放头部，头部直向右倾，同时用右手轻轻抵住头部。复原。把左手放在左耳上方头部，重复以上动作。共做八次。 (2). Placing right hand on right ear to support top head, head bending right, simultaneously resisting forehead gently with right hand. Restoration. Placing left hand on left ear to support top head. Repeating above action. Repeating above actions, doing eight times. （八）放松 viii. Relaxation 坐直，全身尽量放松，运用膈膜深陷平稳而轻柔地进行呼吸。吸气（主动支作）时，使腹腔充盈；慢慢呼气（被动动作），直到把气全部呼出为止，使身体完全进入松驰状态。重复做五次。 Sitting straight, the whole body relaxing as far as possible, carrying on breath gently steadily with diaphragm deep-set. Inspiration (raise forwardly), making abdominal cavity full; Expiration slowly(passive acting), until exhaling completely, keeping body entering relax completely. Repeating five times. 三、床上身体锻炼 III. Bed body exercise （一）运动目的 i. Athletics goal 床上运动和其他运动一样，可以促进血液循环，改善营养过剩和组织代谢，增强神经系统的调节作用，使整个机体对外界因素的变化敏感性减低，适应气候的改变，达到健身的目的。 Bed action are the same with other athletics, which may promote blood circulation, improve over-nutrient and organize metabolism, enhance nervous system's control, decrease sensitivity to extraneous for entire organism, and adapt climate change, achieve the goal of fitness. （二）运动方法 ii. Athletics method 中医研究院介绍的床上运动，简便易行，不受锻炼场地和气候条件的限制，随时可做。全套共分作式，可根据个人身体情况与病情选2～3式练习，循序渐进。运动前宽衣解带，解除大小便，最好喝杯温开水。 Bed athletics introduced by traditional Chinese medicine Academy are easy to do, and is not limited by exercise location and climatic condition, you can do at any time. The complete set is divided several types, you can choose 2-3 types to exercise according to individual body situation and state of illness and proceed in an orderly way. Before athletics, you need to undresses, relieve the feces and urine, and drink a cup of warm boiling water. （1）静坐：平坐床上，两腿伸直，两手放在膝盖上，两眼前看，注视1～1.7m远的一个目标，精神内守，静坐5～10min。 (1). Sitting in meditation: Installing evenly on bed, two legs unwinding, two hands placing on knees, two eyes looking at forward, gazing further at a 1-1.7m goal, focusing, sitting 5-10min in meditation. （2）全身抚摩：静坐结束后，将全身由上到下、由左到右轻轻抚摩一遍，给末梢神经一种良性刺激。 (2). Caressing whole body: After sitting in meditation, Caressing whole body gently from top to down and from left to right, giving benign stimulation to peripheral nerve. （3）搬足运动：两手从膝盖上轻轻抬起，由下后方往前上方左右各划一圈，手往前伸，上身前弯，两手搬足心涌泉穴处为一次，如此十次。动作要缓慢均匀，呼吸要自然。可防治腰背痛。 (3). Moving feet athletics: Two hands lifting gently off knees, drawing a circle from below rear to ahead top respectively, hand extending forward, upper body curving front, two hands moving xin yong quan point a time, repeating that ten times. Moving slowly even,breathing naturally. It can prevent and control waist-backache. （4）固肾运动：两手从膝盖上向后拉至胯关节处，沿前腋窝线上行，于头上两手十字交叉，手心向上，两脚蹬直，从上往下落，上身前屈，手到足尖为一次，如此十次。可固精健肾，防止遗精。 (4). Fixing kidney athletics: Two hands drawing back from knee to bestraddle joint, up along front-armpit, two hands crossing over head, palm up, two foot pedaling straight, from up to down, upper body bending forwards, from hand to feet point is a time, repeating that ten times. It may fine kidney health and prevent spermatorrhea. （5）加压运动：平卧床上，两腿合扰，两手握拳垫于臂下，两腿用力上举，下肢与躯干呈90°，觉得累时稍休息，不累时伸直，连做十次。可治内脏下垂。 (5). Compression athletics: keeping plane the bed, two legs gathering together, two hands fisting and padding under arms, two legs raising up forcibly, low limb and body have an angle of 90°, resting slightly if tired, unbending if not tired. Moving ten times continuously. It may prevent internal organs from sagging. （6）侧身平衡运动：左侧平卧，两腿伸直，右腿放在左腿上，用左上肢支持上身抬起，右手放髋上，左手用力下身抬起，全身重点在左上肢及左手部。身体挺直，不要弯曲，左右各三次。可锻炼上肢筋骨。 (6). Sideways balance athletics: Left side keeping plane, two legs unbending, right leg placing on left leg, lifting left upper limb to support upper body upward, right hand putting on coxa, left hand efforting and lower body lifting, whole body's key is at left upper limb and left hand. Body drawing up, unbending. Left and right have each three times. It may exercise upper limb physique. （7）蹬足运动：仰卧床上，先用两手支持上身起坐，而后两足用力，全身呈弓形离床，只有两手两足着床，抬起左下肢，用腿后跟往左上方蹬，左右轮换各五次。可使下脚轻捷，全身轻灵。 (7). Pedal feet athletics: being on one's back, getting up by supporting with two hands, then two foot efforting, the whole body assuming the arch to get out of bed, only two hands and tow feet touching bed, lifting left lower limb, pedaling toward upper left with leg heel, left and right turning each five times. It may put one's feet nimbly and whole body light and lively. （8）摇摆运动：俯卧，手足着地，身体抬起，以臀部为中心，前后移动，臀部向前时，头部向上，胸部贴床；臂部后移时，头部向下，臂部抬高。十次后休息。可使四脚强健。 (8). Swing athletics: prostrate, hand and feet touching ground, body lifting and taking buttocks as center, moving forward and backward, buttocks forward, head upward, chest pasting bed; head downward and arms upwards along arms backward. Resting after ten times. It may strong body. 四、大学生体能发展与保健应注意的问题 IV. Precautions about physical ability development and health protection of students 生命在于运动。坚持体育活动不仅可以增进健康，而且可以预防疾病、延年益寿。对于学习压力日趋加重的现代大学生来说，适当地进行身体锻炼无疑是有好处的，不仅可以发展运动素质，还可以做到劳逸结合，使智力水平得到更弃分的发挥。但是如果自我身体锻炼的内容、方法选择不当，那么就会适得其反。因此，大学生体能发展和保健应注意以下几方面问题： Sports are good for life. Persisted in sports activities can not only strengthen health but also prevent disease and prolong life. For modern students with growing heavy pressure of studying, it is sure that is beneficial to carry out suitable physical exercise. It can not only develop sport quality and but also combine work with relaxation to make full use of level of intelligence. However, if own physical exercise content and method are not correct, it is possible to obtain reverse result. Therefore, students shall pay attention to the following precautions about physical ability development and health protection: （一）科学地安排锻炼 i. Scientifically arranging exercise 科学地安排锻炼，可以使身体得到全面发展，避免伤病的发生。它要求进行锻炼时要因人、同时、因地，根据自己的年龄、性别、工作与学习特点、自身的健康状况安排锻炼的时间和进度，充分考虑到季节、地区、自然环境等因素对锻炼效果的影响。运动量、运动强度也要由小到大，并在锻炼过程中逐渐积累经验，掌握好运动量，以期达到自我身体锻炼的最佳效果。另外，还要注意采用多种多样的运动项目，尤其是对生长发育期的大学生，这样更有利于身体得到全面发展。 Scientific arrangement of physical exercise can ensure all-around development of body and avoid injury. It asks to arrange time and schedule according to individual condition, time and location as well as own features of age, gender, work and study and fully consider affects of season, region and nature environment etc factors on exercise effect. He shall gradually increase sport amount and strength, and gradually accumulate experience and master sport amount during exercise to reach own best effect of body exercise. In addition, it shall pay attention to use a variety of sport items especially for students during growth period. In this way, it is more beneficial for all-around development of body. （二）避免有碍健康的锻炼方法 ii. Avoiding exercise method affecting health 不顾人体的生理特别，一味地追求大运动量；不按人体各器官不同的最佳发育期选择有针对性的运动项目进行锻炼；不注意全面发展的锻炼；扰乱体力和脑力劳动的生物节律，运动没有规律；不注意运动环境和运动卫生；心血来潮，不能善始善终的突发性锻炼等等。以上这些都是有碍健康的锻炼方法，应及时纠正和避免。因为身体锻炼是促进青少年身体发育，全面发展身体和增强体质，如果锻炼方法不当，违反了人体发展规律，就会适得其反。 The following exercise methods affecting health shall be timely corrected and avoided: for example, regardless of own physical features but only pursuing a large amount of sports, carrying out special physical exercise not aiming at different growth period of own organs, exercise not paying attention to all-around development, biological rhythm disturbing physical and brainwork, irregular exercise, not paying attention to sport environment and sanitation and sudden exercise that can not be started and ended properly etc. The above methods are one affecting health and shall be timely corrected and avoided. Body exercise can promote body growth of teenagers. However, if the exercise method for all-around body development to strength body quality is not proper so as to breach development rules of body, he will obtain reverse effects. （三）如何安排一天的锻炼 iii. Method to arrange a day of exercise 如果每天能有1～2h的锻炼时间，就应该做以下安排： If anybody can carry out 1-2h of exercise a day, he shall do well the following arrangements: 早晨活动20～30min，起床后在室外空气新鲜的地方做操、打太极拳或慢跑。要注意早晨运动不宜过久，运动量也不能太大，运动项目不要太复杂，复则会影响一天的工作和学习。 He shall carry out exercise for 20-30min. After getting up, he shall do exercise and practice Taijiquan or run slowly at the outdoor location with fresh air. However, sport time in morning shall not be too long and exercise amount shall not be too large, and sport item shall not be too complicated or otherwise, it would affect work and study on the day. 下午工余或课外（一般在14:00～18:00）是一天中最好的运动时间，此时可以安排比赛或进行较剧烈的运动。运动量以不过分疲劳、不影响晚上的活动为宜。这对消除一天工作和学习的疲劳、增进健康是大有裨益的。 Time after work or after school afternoon (generally 14:00-18:00) shall be the best sport time a day. During the time, you can arrange match or relative strenuous exercise. However, the exercise amount shall not be too large to prevent affecting activity in the evening. It is very beneficial to eliminate fatigue from work and study on the day and strengthen health. 晚饭后睡觉前则避免剧烈运动，可安排轻柔和缓的健身运动，如散步、气功、太极拳等。 It is necessary to avoid strenuous exercise after supper and before going to bed. It is possible to arrange light and gentle fitness exercise such as taking a walk, practice qigong and Taijiquan etc. （四）从事脑力劳动更应加强身体锻炼 iv. More physical exercise for brainworker 大学生一般都是静坐在教室、实验室与办公室低头弯腰学习与工作的，长期处于这种姿势，又不参加身体锻炼，往往会引起多种疾病，如便秘、胃下垂等等。因此，从事脑力劳动要经常参加身体锻炼。因为身体锻炼可以使心肺和胃肠的功能都得到良好的锻炼，使人精力充沛。同时，身体锻炼还是一种积极性休息。脑细胞各有分工，进行身体锻炼时，管理肌肉活动的神经细胞处于兴奋状态，而思考问题的神经细胞则处于抑制状态，得到很好的积极性休息。 Generally, students silently seat classroom, laboratory and office for study and work by crouching down. Keeping such a posture for a long time and not taking part in physical exercise would cause many diseases such as astriction and gastroptosis etc. Therefore, brainworker shall often take part in physical exercise. Physical exercise can better improve lung and gastrointestinal function to ensure vigorous energy. At the same time, physical exercise is also an active rest. Brain cells have respective division of work. During physical exercise, nerve cells managing muscle activities would be in excitatory state while nerve cells considering problems would be in inhibitory state to obtain active rest. 当然，大学生的体育内容也要因人而异，学习、工作疲劳时，到室外做做操、打打拳，做些积极性的休息。体质较好的年轻人则应根据自己的身体条件和爱好选择一些运动项目进行锻炼，全面地发展身体。 Certainly, students contents of physical exercise shall be different from person to person. If he is fatigue due to work and study, he shall go out for exercise, boxing and some active rests. Youngman with better body quality shall select some of sports for exercise according to his body condition and habits to fully develop his body. （五）哪些人不宜长跑锻炼 v. Person not suitable for long-distance running 长跑对人的心肺功能的要求是比较高的，长跑时脉搏每分钟可达130～200次，动脉收缩压可达到150～200mmHg，呼吸每分钟可达36次左右。因此，患心脏、肝脏和肾脏等疾病的人，在急笥发作期都不宜进行长跑锻炼。此外，感冒或扁病期和恢复期都不适合长跑锻炼。 Long-distance running exercise has high requirement for lung and heart. During long-distance running, pulse may reach about 130-200 times/min，systolic srterial pressure may reach 150-200mmHg and breath may reach about 36 times/min. Therefore, person suffering from heard, liver and kidney diseases is not suitable long-distance running during emergent stage of attack. In addition, person suffering from common cold or disease period and during convalescent period is not suitable for long-distance running. （六）游泳的地点要有所选择 vi. Selecting swimming location 经过卫生防疫部门检查合格的开放游泳池当然是比较理想的游泳场所，但如果在户外天然的江河湖海中游泳则必须注意：水必须是清洁、无传染病的活水；河底必须是无淤泥、乱石、丛生水草、暗礁、尖利植物及伤人的鱼类的沙底；水流平缓而非交通频繁地带。 Open swimming pool checked acceptable by sanitary epidemic preventive department is sure to be relative idea swimming location. However, if you swim in outdoor natural river, lake and sea, you must pay attention to the followings: water must be clean running water without any infectious disease; river bottom must be sand bottom without any sludge, riprap, growing float grass, submerged rock, sharp plants and fishes injuring human; zone must be one without busy transportation with smooth water flow. 五、大学生体育锻炼与保健的指导要点 V. Guide key points for students physical exercise and health protection （一）树立正确的健康观 i. Setting up correct sense of health 人体生来就是要死亡。因此，疾病就不可避免。但是，人们为什么不是在健康的时候，而只是在生病的时候才去找医生呢？因此不仅疾病是一种恶，而且医生本人也已是一种恶。经常的医疗把生活变成一种恶，而人体则变成医生偿的操作对象. Human body may die naturally. Therefore, disease is unavoidable. However, why would human see doctor when suffering disease instead of health Not only disease is an evil but also doctor is also an evil. Constant medical care would become living into an evil, while human body would become doctors operation object. 为了增进健康现在已有大量的手段可供选择，不用求助于医生就可以保持身体健康和精神愉快，直到垂暮之年。这主要指的最终身体育。那么为什么有许多人不能主动坚持终身体育，他们有的健康欠佳或有的身体肥胖不堪，未老先衰，缺乏生活乐趣。分析其原因，除了认识上的问题外，主要是缺乏坚强的意志品质，不能克服锻炼中的各种困难。所以能够迈出这一步是很关键的，能够督促自己摒弃那种习以为常、使人松垮的生活方式，就能经常去克服已经形成的生活惰性。就像爬台阶似的，逐级向上爬，一直到身心健康的高峰。 In order to strengthen health, there has been a large amount of optional means. It is possible to keep healthy body and glad spirit until end of life. It means that we should be persisted in physical exercise for a life. Why many persons can not be persisted in physical exercise for a life? Some of them has not healthy body or are very fat so as to be getting old before his time and have no living pleasure. Through analysis of the reasons, in addition to problem in recognition, main problem is to be short of firm will and not be able to overcome various difficulties in exercise. Therefore, it is a key point to stride it. A person must promote himself to banish his harmful habit and life style, and regularly overcome his living inertia. A person shall climb up step by step like climbing step until the peak of physical and mental health. 大学生阶段是人生中的最佳时期，他们认为自己的身体已很强壮，不用锻炼也很健康，这是一种错误观点。 Student stage is the best stage in a life. They often believe that they are strong and health, and does not need exercise. This is a mistaken idea. 社会加快了向文明程序发展，同时也带来了许多副作用：城市中的污浊空气、烦人的噪音、被污染的河流、自然生活节律被破坏、尼古丁与酒精及化学物质的毒害、生活和生产中身体活动过少。所这些因素，都在肆意破坏着现代人的适应能力和损害着人的健康。所以，自认为身体很好，不用锻炼就能维持健康的认识是不正确的。 The society quickens the development to level of civilization but brings many side effects. Urban polluted air, bored noise and polluted river, natural living rhythm being destroyed, poison of nicotine, alcohol and chemicals as well as less body activity are destroying modern persons suitability and damaging human health. Therefore, it is mistaken idea to believe that his body is healthy and can keep health without exercise. （二）养成健康的生活方式 ii. Cultivating healthy life style 大学生的精力、体力都处在人生的鼎盛时期，但有的人在现实生活中对自己的生活方式缺乏一个明确的认识，甚至不能按正确规律生活，给健康带来了很多危害。 Students energy and physical force is at the peak stage of life. However, some of persons have not obvious cognition for their life style in realistic living even can not life according to correct rule so as to bring many hazards. 为了维护大学生的健康，必须建立健康的生活方式。做到按客观规律生活，改生活方式缺乏一个明确的认识，甚至不能按正确规律生活，给健康带来了很多危害。 In order to maintain students health, it is necessary to set up healthy life style to ensure living according to objective rule and changing life style without obvious cognition. If we can not live according to the correct rule, it may bring many hazards to health. 为了维护大学生的健康，必须建立健康的生活方式。做到按客观规律生活，改掉不良习惯，培养有情趣的有利于健康的爱好和习惯，因此，终身体育应成为他们的一种追求。 In order to maintain students health, it is necessary to set up healthy life style and change bad habit, and cultivate preference and habit beneficial to health. Therefore, physical exercise for a life shall become their pursuance. （三）持之以恒坚持身体锻炼 iii. Constant physical exercise 对于自己健康和健康的生活方式能有一个正确的认识，为终身体育奠定了认识上的基础。但要付诸实践，需要更大的意志力。 We should have a correct cognition for our health and healthy life style to lay a solid foundation in cognition for lifelong physical exercise. However, it must be put into practice and needs to have more will power. 在校大学生不能自觉进行锻炼的主要原因是不能持之以恒。无论来自主观还是客观的原因，都需要这一时期的人身觉坚持身体锻炼。为了增强自身健康，科学地安排自己的工作、学习、生活、形成一种生活规律，持之以恒地进行身体锻炼，是保持青壮年时期健康，甚至为中老年体育奠定了基础。 The main reason that students can not persisted in physical exercise consciously is that they can not be persistent. Whatever it is subjective or objective reason, the person in this stage shall be persisted in physical exercise consciously. In order to strengthen body health, it is necessary to scientifically arrange own work, study and living to form a living rule to keep physical exercise, which will keep health in stage of youth and lay a solid foundation for middle and old aged physical exercise. The society quickens the development to level of civilization but brings many side effects. Urban polluted air, bored noise and polluted river, natural living rhythm being destroyed, poison of nicotine, alcohol and chemicals as well as less body activity are destroying modern persons suitability and damaging human health. Therefore, it is mistaken idea to believe that his body is healthy and can keep health without exercise. （二）养成健康的生活方式 ii. Cultivating healthy life style 大学生的精力、体力都处在人生的鼎盛时期，但有的人在现实生活中对自己的生活方式缺乏一个明确的认识，甚至不能按正常规律生活，给健康带来了很多危害。 Students energy and physical force is at the peak stage of life. However, some of persons have not obvious cognition for their life style in realistic living even can not life according to correct rule so as to bring many hazards. 为了维护大学生的健康，必须建立健康的生活方式。做到按客观规律生活，改掉不良习惯，培养有情趣的有利于健康的爱好和习惯，因此，终身体育应成为他们的一种追求。 In order to maintain students health, it is necessary to set up healthy life style and change bad habit, and cultivate preference and habit beneficial to health. Therefore, physical exercise for a life shall become their pursuance. （三）持之以恒坚持身体锻炼 iii. Constant physical exercise 对于自己健康和健康的生活方式能有一个正确的认识，为终身体育奠定了认识上的基础。但要付诸实践，需要更大的意志力。 We should have a correct cognition for our health and healthy life style to lay a solid foundation in cognition for lifelong physical exercise. However, it must be put into practice and needs to have more will power. 在校大学生不能自觉进行锻炼的主要是不能持之以恒。无论来自主观还是客观的原因，都需要这一时期的人自觉坚持锻炼。为了增强自身健康，科学灶安排自己的工作、学习、生活、形成一种生活规律，持之以恒地进行身体锻炼，是保持青壮年时期健康，甚至为中老年体育奠定了基础。 The main reason that students can not persisted in physical exercise consciously is that they can not be persistent. Whatever it is subjective or objective reason, the person in this stage shall be persisted in physical exercise consciously. In order to strengthen body health, it is necessary to scientifically arrange own work, study and living to form a living rule to keep physical exercise, which will keep health in stage of youth and lay a solid foundation for middle and old aged physical exercise. （四）身体锻炼保健效果的评价 iv. Appraisement of health protection of physical exercise 为了能够掌握自己的锻炼效果，激发身体锻炼的积极性，客观地评价身体锻炼效果，对于在校大学生体育来说是不可缺少的重要环节。 In order to master own exercise effect and excite enthusiasm of physical exercise and objectively appraise effect of physical exercise, physical exercise is a indispensable important hinge for school-in students. 许多在学生对“健康”二字理解不全面，认为身体无疾病就是健康。根据世界卫生组织宪章对健康下的定义，判断一个人是否健康，一般从以下四个方面进行评价： Many students can not fully understand the ward “health” and believe that no disease is equal to health. According to the definition of the charter of the World Health Organization, the standard to judge whether a person is healthy mainly shall be as following four aspects: （1）身体各部分是匀称的，发育正常。 (1) All parts of body are even with normal growth; （2）没有必须处置的疾病的异常情况。 (2) No abnormal condition with disease that must be treated; （3）皮肤色泽好，姿态端正。 (3) Good skin color and correct posture; （4）食欲强，通便正常。 (4) Strong appetite and normal defecation. 六、身体锻炼的合理交替 VII. Reasonable alternation of physical exercise 身体锻炼的合理交替，是一种人体各生理机能之间结合进行锻炼的分健身运动方式，根据这一原则可以有以下一些运动方式。 Reasonable alternation of physical exercise is a mode of fitness to combine with all kinds of physiological functions of human body. According to this principle, it is possible to use the following modes of physical exercise: （1）体脑结合 一方面进行体力锻炼，如跑步、游泳、爬山等;另一方面进行脑力锻炼，如玩各种棋类、做智力游戏以及背诗词、名言佳句、外文单词。这样两方面结合进行，使身心都得到锻炼。 (1) Combination of brain activity with physical activity: on the one hand, carry out physical exercise such as running, swimming and climbing mountain etc; on the other hand, carry out brain exercise such as playing various board games, mind games and reciting poems, logion and foreign words etc. The combination of two kinds of exercises may reach target of physical and mental health. （2）动静结合 一方面为断进行体力和脑力活动锻炼;另一方面每天抽出一定时间使体脑都静下来，全身肌肉放松（站、坐、卧姿势均可），去掉头脑中的一切杂念，把意念集中于脐或脐下。若能很快转入忘掉一切的境地最为有效。这样可以使大脑的边缘系统情绪中枢得到休息，恢复正常平衡，从而使边缘系统的植物神经和内分泌系统的高级中枢恢复正常功能。 (2) Dynamic and static combination: firstly, we should carry out physical and brain exercise; secondly we should use some of time to keep brain quiet and relax body muscles (standing, seating and lying postures) to eliminate all distracting thoughts in mind and concentrate idea to belly button or lower. If anything in brain can be forgotten as soon as possible, you will obtain the best effect. In this way, your edge system in mind can have a rest to resume normal balance and make vegetative nerve and high-level center of endocrine system resume normal function. （3）左右结合 即右侧侧肢体和左侧肢体作交替运动。如果你是个用右手干活的人，建议你经常用左手握健身球，有机会就多活动左手。随时做一些本来由右手做的动作。这一运动方式千万不要小看，手是外部的“脑”，一个大拇指在支配它的大脑皮层所占区域的10倍。则于一般人多用右手，而大部分右侧大脑皮层任其“荒芜”，若能“开发”，潜力无穷。反过来，常用左手的人，可多用右手。 (3) Left and right combination: that is to say that you can use right and left limbs for alternative exercise. If you are a person used to left hand, we recommend you using your left hand to hold fitness ball and more exercise your left hand whenever there is an opportunity. You can do some activities that shall be executed by your hand. This exercise is very important because hand is a persons external “brain”. Only one thumb can dominate 10x area of his cerebral cortex. General persons are used to use right hand while most of persons cerebral cortexes are “wasted”. If it is “developed”, it will have tremendous potential. On the contrary, person used to left hand usually likes to use right hand. （4）上下结合 人类由于直立而形成手足分工是一种进步，但同时也使支配双足的大脑皮层机能退化，因此人们的机动性、灵活性、敏捷性、对外界的反应性都大大低于猿猴类。另外，人则于直立地面，因此极易发生脑血管疾病。经常适量地上下交替运动非常有益。一般可经常活动脚趾，如有意识地夹取、抱持东西等。 (4) Combination of upper part with lower part: Human has formed further division of work due to walking upright, which is a progress. At the same time, it also make functions of cerebral cortex to dominate double feet be degraded. Therefore, humans maneuverability, flexibility, smartness and response ability for the outside are greatly lower than apes and kinds. In addition, human stands upright on ground and is easy to suffer from cerebrovascular diseases. Regular and suitable upper and lower alternative exercise is very beneficial for health. Generally, you can often exercise toes for example consciously picking up or clamping something etc. （5）前后结合 向前行走，在常人大脑运动区已成为定势。若能改变这一定势，每天做一些倒退步、后退跑运动，可使下肢灵活，还可预防和治疗腰腿痛病。 (5) Forward and backward combination: Walking forward for common person is a fixed posture in brain activity area. If it were changed, for example doing backward walking or running backward, it is possible to promote lower limbs flexible, and prevent and cure lumbago and sciatica diseases. 以一几种方式不可能一开始全部采用，可依据身体情况从少到多、多易到难交替运动于日常生活中，坚持下去定能获得意想不到的效果。 You should not use one mode to start all exercises and shall do alternative exercise from much to less and from simple to difficult in daily living. If you can be persisted in it for a long time, you will obtain unexpected results. 译者单位：重庆警官职业学院战术系 Translators unit: Chongqing Police College Vocational School, Tactic Department （四）身体锻炼保健效果的评价 iv. Appraisement of health protection of physical exercise 为了能够掌握自己的锻炼效果，激发身体锻炼的积极性，客观地评价身体锻炼效果，对于在校大学生体育来说是不可缺少的重要环节。 In order to master own exercise effect and excite enthusiasm of physical exercise and objectively appraise effect of physical exercise, physical exercise is a indispensable important hinge for school-in students. 许多大学生对“健康”二字理解不全面，认为身体无疾病就是健康。根据世界卫生组织宪章对健康下的定义，判断一个人是否健康，一般从以下四个方面进行早晨活动20～30min,起床后在室外空气新鲜的地方体操、打太极拳或慢跑。要注意早晨运动不宜过久，运动量也不能太大，运动项目不要太复杂，否则会影响一天的工作和学习。 Many students can not fully understand the word “health” and believe that no disease is equal to health. According to the definition of the charter of the World Health Organization, the standard to judge whether a person is healthy mainly shall be as following four aspects: being able to exercise for 20 ~ 30mins, practice physical exercise, Taijiquan or slow running at the location with fresh air after getting up in the morning. It is notable that exercise in the morning shall not be too long, amount of exercise shall not be too large and exercise item shall not be too complicated, or otherwise, it would affect work and study on the day. 下午工余或课外（一般在14:00~18:00）是一天中最好的运动时间，此时可以安排比赛或进行较剧烈的运动。运动量以不过分疲劳、不影响晚上的活动为宜。这对消除一天工作和学习的疲劳、增进健康是大有裨益的。 Time after work or after school afternoon (generally 14:00～18:00）shall be the best sport time a day. During the time, you can arrange match or relative strenuous exercise. However, the exercise amount shall not be too large to prevent affecting activity in the evening. It is very beneficial to eliminate fatigue from work and study on the day and strengthen health. 晚饭后睡觉前则避免剧烈运动，可安排轻柔和缓的健身运动，如散步、气功、太极拳等。 It is necessary to avoid strenuous exercise after supper and before going to bed. It is possible to arrange light and gentle fitness exercise such as taking a walk, practice qigong and Taijiquan etc. （五）从事脑力劳动更应加强身体锻炼 iv. More physical exercise for brainworker 大学生一般都是静坐在教室、实验室与办公室低头弯腰学习与工作的，长期处于这种姿势，又不参加身体锻炼，往往会引起多种疾病，如便秘，胃下垂等等。因此，从事脑力劳动要经常参加身体锻炼。因为身体锻炼可以使心肺和胃肠的功能都得到良好的锻炼，使人精力充沛。同时，身体锻炼还是一种积极性休息。脑细胞各有分工，进行身体锻炼时，管理肌肉活动的神经细胞处于兴奋在状态，而思考问题的神经细胞则处于抑制状态，得到很好的积极性休息。 Generally, students silently seat classroom, laboratory and office for study and work by crouching down. Keeping such a posture for a long time and not taking part in physical exercise would cause many diseases such as astriction and gastroptosis etc. Therefore, brainworker shall often take part in physical exercise. Physical exercise can better improve lung and gastrointestinal function to ensure vigorous energy. At the same time, physical exercise is also an active rest. Brain cells have respective division of work. During physical exercise, nerve cells managing muscle activities would be in excitatory state while nerve cells considering problems would be in inhibitory state to obtain active rest. 当然，大学生的体育内容也要因人而异，学习、工作疲劳时，到室外做做操、打打拳，做些积极性的休息。体质较好的年轻人则应根据自己的身体条件和爱好选择一些运动项目进行锻炼，全面地发展身体。 Certainly, students contents of physical exercise shall be different from person to person. If he is fatigue due to work and study, he shall go out for exercise, boxing and some active rests. Youngman with better body quality shall select some of sports for exercise according to his body condition and habits to fully develop his body. （六）哪些人不宜长跑和锻炼 v. Person not suitable for long-distance running 长跑对人的心肺功能的要求是比较高的，长跑时脉搏每分钟右棕130～200次，动脉收缩压可达到150～200mmHg,呼吸每分钟可达36次左右。因此，患心脏、肝脏和肾脏等疾病的人，在急性发作期都不宜进行长跑锻炼。此外，感冒或扁桃体发炎仍在发烧的病人也不适宜长长跑锻炼，否则对恢复健康不利。总之病人患病期和恢复期都不适合长跑锻炼。 Long-distance running exercise has high requirement for lung and heart. During long-distance running, pulse may reach about 130 ~ 200 times/min，systolic srterial pressure may reach 150～200mmHg and breath may reach about 36 times/min. Therefore, person suffering from heard, liver and kidney diseases is not suitable long-distance running during emergent stage of attack. In addition, person suffering from common cold or tonsillitis having a fever and during convalescent period is not suitable for long-distance running, or otherwise, it would affect health. In a ward, patient suffering from disease and during convalescent period is not suitable for long-distance running exercise. （七）游泳的地点要有所选择 vi. Selecting swimming location 经过卫生防疫部门检查合格的开放游泳池当然是比较理想的游泳场所，但如果在户外天然的江湖海中游泳则必须注意：水必须是清洁、无传染病的活水;河底必须是淤泥、乱石、从生水草、暗礁、尖利植物及伤人的鱼类的沙底;水流平缓而非交通频繁地带。 Open swimming pool checked acceptable by sanitary epidemic preventive department is sure to be relative idea swimming location. However, if you swim in outdoor natural river, lake and sea, you must pay attention to the followings: water must be clean running water without any infectious disease; river bottom must be sand bottom without any sludge, riprap, growing float grass, submerged rock, sharp plants and fishes injuring human; zone must be one without busy transportation with smooth water flow. 五、大学生锻炼与保健的指导要点 VI. Guide key points for students physical exercise and health protection （一）树立正确的健康观 i. Setting up correct sense of health 人体生来就是要死亡的。因此，疾病就不可避免。但是，人们为什么不是在健康的时候，而只是在生病的时候才去长医生呢？因为不仅疾病是一种恶，而且医生本人也是一种恶。经常的医疗把生活变成一恶，而人体则变成医生们的操作对象。 Human body may die naturally. Therefore, disease is unavoidable. However, why would human see doctor when suffering from disease instead of health? Not only disease is an evil but also doctor is also an evil. Constant medical care would become living into an evil, while human body would become doctors operation object. 为了增进健康现在已有大量的手段可供选择，不用求助医生就可以保持身体健康和精神愉快，直到垂暮之年。这主要指的是终身体育。那么为什么有许多人不能主动坚持终身体育，他们有的健康欠佳或有的身体肥胖不堪，未老先衰，缺乏生活乐趣。分析其原因，除了认识上的问题外，主要是缺乏坚强的意志品质，不能克服锻炼中的各种困难。所以能够迈出这一步是很关键的，能够督促自己摒弃那种习以为常、使人松垮的生活方式，就能经常去克服已形成的生活惰性。就像爬台阶似的，逐级向上爬，一直到身心健康的高峰。 In order to strengthen health, there has been a large amount of optional means. It is possible to keep healthy body and glad spirit until end of life. It means that we should be persisted in physical exercise for a life. Why many persons can not be persisted in physical exercise for a life? Some of them has not healthy body or are very fat so as to be getting old before his time and have no living pleasure. Through analysis of the reasons, in addition to problem in recognition, main problem is to be short of firm will and not be able to overcome various difficulties in exercise. Therefore, it is a key point to stride it. A person must promote himself to banish his harmful habit and life style, and regularly overcome his living inertia. A person shall climb up step by step like climbing step until the peak of physical and mental health. 大学生阶段是人生中的最佳时期，他们认为自己的身体已很强壮，不用锻炼也很健康，这是一种错误观点。 Student stage is the best stage in a life. They often believe that they are strong and health, and does not need exercise. This is a mistaken idea. 现代社会加快了向文明程度发展，同时也带来了许多副作用：城市中的污浊空气、烦人的噪音、被污染的河流、自然生活节律被破坏、尼古丁与酒精与化学物质的毒害、生活和生产中身体活动过少。所有这些因素，都在肆意破坏着现代人的适应能力和损害着人垢健康。所以，自认为身体很好，不用锻炼就能维持健康的认识是不正确的。 |
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