星期 10: Compassion

这是如何工作的

作为一个家庭,做一些 体育锻炼 每周三天(尽管一次也有帮助!)。如果您可以更频繁地进行锻炼,那么也可以进行其他类型的锻炼-散步,慢跑,骑马,滑冰或游泳。

family.fit的每个星期都有一个 主题.本周的重点是 compassion.下面的每一步都可以帮助您一起探索主题。

每个环节都是一次冒险,由 七个步骤.

三个选择 每一步,给 三天 运动编程。

记住 家庭中的任何人 可以接听电话,带领冒险迈出新的一步。

一起玩吧!

笔译

如果您将其翻译成您的语言,请通过电子邮件发送给 [email protected] 因此可以与他人共享。

看family.fit 7个步骤

1 warmup

步骤1: 暖身

开始移动整个身体: 5分钟

做以下全身热身运动

Day 1 — Tail competition

每个人都戴着一条围巾或一条小毛巾,因为“尾巴”塞在后面。目标是收集尽可能多的尾巴,同时保护自己的尾巴。如果你失去了你的尾巴,做五个俯卧撑并继续游戏。玩得开心。

看这个视频。

Day 2 — Wheelbarrow and inchworm

独轮车: 跟一个伙伴一起工作。步行 10 米,然后交换位置。

寸虫: Bend at the waist and place your hands on the floor. Walk your hands out until you're in a plank position with a flat back. Then walk your feet as close to your hands as you can. Repeat for 10 meters. Do three rounds.

看这个视频。

Day 3 — Tail competition

重复第 1 天。

1 warmup

第2步: 一起聊

休息并开始对话: 5分钟

坐在一起或站在一起,开始一段简短的谈话。这里有一些问题可以帮助您入门。

第一天-讨论

Think about a time when you did something selfish. Share this with your family if you can. What are we saying with our actions when we act selfishly?

第2天-讨论

How would you define ‘compassion’? Share an example you have seen of someone being compassionate. Is there a difference between compassion and kindness?

第3天-讨论

Is there someone you know who needs some compassion right now? How could you show this individually? As a family?

1 warmup

第三步: 移动

移动和做俯卧撑: 5分钟

Practice push-ups to develop arm, shoulder and core strength.

Day 1 — Scaled push-ups

成对练习。缓慢而仔细地开始。

Easier: Knees on the ground or hands on a wall.

Harder: Feet on the ground.

Scale up if you can. Do three rounds of 10.

看这个视频。

Day 2 — Reverse push-ups

Stand in a line (smallest at front) with a chair behind the last person. Lean backwards with hands on the knees of the person behind you and legs in front at 90 degrees. The last person leans on a chair. Descend at the same time and return to the starting point.

Repeat 10 times. Do three rounds.

看这个视频。

Day 3 — Push-ups and sit-ups

Work in pairs. One person does five push-ups and five sit-ups then taps to the other person.

做五轮。

1 warmup

第四步: 挑战

迎接家庭挑战: 10分钟

互相挑战可以使您精力充沛。

Day 1 — Back to back squat

Stand back to back with a partner. Lean on each other and descend to a 90-degree squat position. Maintain that position and pass a ball overhead to each other. See how many times you can pass it in 30 seconds. Rest and repeat.

Do three rounds. Try to increase each round.

看这个视频。

Day 2 — Hip shuffle race

Sit on the floor with legs straight in front. Move legs alternately forward for five meters. At the five meter mark, turn and crawl like a bear back to the start. Repeat two times. Make it a race!

看这个视频。

Day 3 — Back to back squat

Repeat Day 1

1 warmup

步骤5: 探索

一起探索圣经: 5分钟

Explore the Life Question - “How can I show compassion?” Read Luke 15:11-24.

第一天——阅读和交谈

After reading the story, take two sheets of paper – one titled ‘Father’, the other ‘Son’. On each page write words describing their actions and attitudes. Replace the word ‘Father’ with ‘God’ and ‘Son’ with ‘Me’. What do you notice?

Day 2 — Reread with expression

Reread the story with different readers for Jesus, father and son. (Don’t forget expression!). Instead of showing compassion, how could the father have responded? When is it easy and when is it hard to show compassion?

第 3 天 — 重读和交谈

Choose a family member to ‘dress up’ in feasting clothes as you read. At the end, ‘father’ can say “My son was lost but now is found”. Remind one another that these are God’s compassionate words towards each of us.

1 warmup

步骤6: 祈祷

祈祷并降温: 5分钟

花时间向外看,为别人祈祷。

Day 1 — Pray and run

“He ran …” Think about how God has shown you compassion. As you run on the spot together, take turns to say a thank you prayer.

Day 2 — Embrace prayer

“He embraced …” Each person stands next to a family member and prays either, “Thank you God for being a compassionate Father to ___.” or “May ___ feel your compassionate embrace today.”

Day 3 — Blow a kiss

“He kissed …” Form a circle. Take turns to blow a kiss to another family member and pray, “May you show compassion to someone today”. As you pray, think of a person you know who may need compassion and consider how you can express that to them.

1 warmup

步骤7: 一起玩

一家人一起玩游戏: 5分钟

在积极的挑战中一起玩耍。玩得开心!

Day 1 — Ants on a log

Everyone stands on a ‘log’ (a line or a bench). The goal is to reverse your order on the log without anyone falling off. Work together so everyone is successful. Set timer.

看这个视频。

Day 2 — Mime emotions

Make a list of emotions. Divide into two teams. First team chooses an emotion and demonstrates with actions, not words. The other team has to guess the emotion.

Day 3 — Tag

One player is IN. This person runs around an area to try and tag another person. Once tagged, the new person is IN and tags another. If a player is doing squats they cannot be tagged (three squats maximum). Change taggers regularly. Have fun!

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家庭健身团队