冬日有光，荣耀共鉴 | SHZS休业式携手寒假安全指南 Closing Ceremony & Safety Guidelines

荣光闪耀，共赴新程。圣华紫竹双语学校全体师生共同迎来了2025学年第一学期休业式暨表彰典礼。

Radiant with honor, we stride towards a new journey. The entire community of SHZS gathered for the Closing and Awards Ceremony of the first semester of the 2025-2026 academic year.

荣

耀

Moment of Glory

时刻· 星光璀璨

在过去的一学期里，同学们凭借不懈的努力与卓越的表现脱颖而出。典礼表彰了“卓越之星”“三好学生”以及在各项国际国内大赛中斩获佳绩的优秀学子。

This semester, a remarkable number of students distinguished themselves through unwavering effort and outstanding performance. The ceremony recognized “Excellence Stars,” “Merit Students,” and outstanding scholars who achieved excellent results in various international and national competitions.

榜样之光

Beacon of Inspiration

“卓越之星”系列奖项，是对同学们辛勤努力的肯定，也是对见贤思齐的鼓舞！每一张奖状都凝聚着努力与汗水，绽放着荣光。

The “Excellence Star” Awards affirmed students’ diligent work and encouraged all to aspire to excellence. Each certificate represents condensed effort and sweat, shining with honor.

竞赛之巅

Pinnacle of Competition

我校学子在全球舞台上取得了耀眼表现。从Spelling Bee中国区金奖，到华澳杯英语演讲特等奖；从澳大利亚、美国数学测评AMC的顶尖名次，到海狸计算思维挑战Beras满分奖；从全国飞镖、软式曲棍球锦标赛冠军，到世界学者杯WSC、英国数学UKMT-TMC团队赛、加拿大化学测评JCCO的顶级奖项……捷报频传，硕果累累。每一张证书、每一座奖杯背后，都凝聚着师生的汗水与智慧，彰显了圣华学子在学术拔尖、体艺发展和综合素质上的实力与国际化视野。

Our students excelled globally, earning top honors in competitions such as Spelling Bee, AMC, Bebras, World Scholar’s Cup, and national sports championships. These achievements reflect the dedication and holistic development of SHZS students, showcasing their academic, athletic, and artistic strengths on an international stage.

滑动查看更多

直升奖学金 Scholarship

校

长

Principal’s Wishes

祝福· 与生同行

葛顺勇校长在休业式暨表彰典礼上向获奖同学表示祝贺，并寄语全体学生：希望同学们将在校培养的优秀品质带向世界的各个角落。针对即将到来的寒假，他鼓励大家合理安排时间，做到学业与生活平衡，并珍惜与家人团聚的温馨时光，度过一个充实而有意义的假期。

Principal Leo Ge congratulated the award-winning students and encouraged all to carry the qualities cultivated at school into the wider world. For the winter break, he advised balancing study with life and cherishing time with family for a fulfilling holiday.

活

力

Blooming with energy

绽放· 共期春晖

典礼尾声，校啦啦操队带来了活力无限的精彩表演，诠释着圣华学子蓬勃向上的精神风貌。

As the ceremony drew to a close, the school cheerleading team delivered a vibrant and energetic performance, exemplifying the dynamic spirit of SHZS students.

安

全

Stay Safe

叮咛· 护航假期

快乐寒假，安全先行。学校特别安排了寒假安全讲座，塘湾派出所田为均警官为同学们送上了一份实用的“安全锦囊”：

（1）出行安全

遵守交通规则，安全文明游玩，远离危险区域。

（2）居家安全

食品安全把关，学会使用水电煤，遵守炮竹燃放规定。

（3）健康防护

注意饮食卫生，防范冬季传染病，规律作息。

（4）网络安全

控制上网时间，保护个人信息，谨防网络诈骗。

（5）情绪管理

学会调适心情，遇困及时与家长、老师或心理热线沟通。

A happy winter holiday starts with safety. The school arranged a special safety lecture. Officer Tian Weijun from Tangwan Police Station provided students with practical “safety tips”:

· Travel Safety: Obey traffic rules, play safely and civilly, stay away from dangerous areas.

· Home Safety: Ensure food safety, learn to use water, electricity, and gas properly, follow fireworks regulations.

· Health Protection: Pay attention to dietary hygiene, prevent winter infectious diseases, maintain a regular schedule.

· Cybersecurity: Manage online time, protect personal information, beware of online scams.

· Emotional Management: Learn to adjust your mood, communicate promptly with parents, teachers, or psychological hotlines when facing difficulties.

寒假推荐运动计划

时间	核心练习内容	推荐组数与时长	延伸/变式练习（提升趣味与能力）
星期一	跳短绳	1-2分钟/组，完成2-3组，间歇休息1分钟	双摇跳、交替脚跳、前后移动跳、编花跳
星期二	多种形式跳跃	选择2-3种，每种完成2-3组（如10米/组）	连续跳过小障碍物、单脚跳格子、弓箭步跳、开合跳
星期三	踢毽子/球感练习	连续踢2-3分钟/组，完成3组	盘踢、磕踢、双人传踢；或用小足球进行脚底拉球、荡球
星期四	下肢力量与爆发力	立定跳远或原地纵跳，6-8次/组，完成2-3组	蛙跳、连续跳台阶（低阶）、十字跳
星期五	球类技能	足球、篮球或排球基础球性练习，15-20分钟	足球推拉球、篮球原地运球、排球垫球对墙练习
星期六	家庭互动游戏	20-30分钟	趣味猜拳接力、平板支撑挑战、亲子传接球、反应力游戏
星期日	自主活动/恢复	30分钟以上	散步、骑行、社区体育设施活动，或进行全身拉伸、瑜伽等低强度恢复性练习

运动后拉伸放松

（1）缓解肌肉紧张，促进恢复

运动后肌肉处于收缩、微损伤状态。静态拉伸有助于肌纤维重新排列，缓解延迟性肌肉酸痛（DOMS），恢复肌肉最佳初长度。

（2）改善血液循环与柔韧性

拉伸可促进肌肉内代谢废物排出，增加养分供应。长期规律拉伸能有效提升关节活动度，预防运动损伤。

· Relieve Muscle Tension and Promote Recovery：
After exercise, muscles remain contracted and experience micro-damage. Static stretching helps realign muscle fibers, alleviates Delayed Onset Muscle Soreness (DOMS), and restores muscles to their optimal initial length.

· Improve Blood Circulation and Flexibility：
Stretching promotes the removal of metabolic waste from muscles and enhances nutrient supply. Regular stretching over time can effectively increase joint range of motion and help prevent sports-related injuries.

推荐拉伸方案

（1）频率

每次运动后都应进行，也可单独安排每周2-3次柔韧性训练。

（2）方法

对主要参与肌群（如大腿前后侧、小腿、臀部、肩背、胸部）进行静态拉伸。

（3）要领

缓慢拉伸至肌肉有轻微牵拉感（非疼痛），保持15-30秒，重复2-4次。保持自然呼吸，勿憋气。

· Frequency: Perform stretching after each workout, or schedule 2–3 dedicated flexibility sessions per week.

· Method: Focus on static stretches for major muscle groups involved (e.g., front/back of thighs, calves, glutes, shoulders/back, chest).

· Key Points: Stretch slowly until a slight pull is felt (not pain), hold for 15–30 seconds, and repeat 2–4 times. Breathe naturally—do not hold your breath.