First, understand the importance of physical exercise at home.
Being at home for a long time and sedentary will not only affect physical fitness, but also easily lead to disorder of work and rest and trigger negative emotions. For students, during the prevention and control period, living and studying at home, limited activity space, increased time using electronic products, and fear of the environment are prone to obesity, decreased immunity, poor eyesight and psychological problems. Therefore, it is very meaningful for students to take physical exercise during the prevention and control period, and it is necessary to guide students to take physical exercise consciously at home.
Second, don't forget to study and exercise.
Without professional venues and equipment, we should design courses according to local conditions to make them more creative. Exercise at home, you can't let your child stare at the video all the time, you must let your child move. Lack of companions at home, encourage the whole family to mobilize, take this opportunity to create a family sports atmosphere. In addition to arranging a block of physical exercise every day, parents should remind their children not to sit for 50 minutes and urge them to exercise for at least 3 to 5 minutes.
① bedside push-ups
Exercise method: prone, upper limbs on the edge of the bed. Bend the elbow first, then straighten it.
(2) Push the heavy objects horizontally.
Exercise method: lie on your back, shoulder abduction, elbow bending, and then lift the heavy object over your chest until your elbow is straight.
③ Crawling exercises
Exercise method: prone, support the upper body with elbows, and practice driving the body forward with upper limb strength.
④ Squat with bare hands
Exercise method: feet apart, shoulder width apart. Slowly lower the crotch, ensure that the knees do not exceed the toes, keep the trunk tight, and the thighs are at least parallel to or lower than the ground. Keep your back straight, don't bend your back as usual, sit back with your hips, and then resume your standing posture.
⑤ Kneel down and lift your legs.
Exercise method: take a kneeling position and support the upper body with your arms; Bend your knees to support your body, tighten your abdomen and lower back, and align your shoulders with your hips. Then, lift one of the legs until the knee is straight, stay at the top for about two seconds, and then slowly descend. When your thumb or knee lightly touches the ground, don't go down. Please lift it again at once.
⑥ Lie on your back and lift your legs.
Exercise method: supine position, arms should be close to both sides of the body, and the lower abdomen should be tightened; Raise your legs and keep them vertical to the ground for 5 seconds. Legs together straight, consciously tighten the lower abdomen.
The load during training should be increased slowly and gradually to avoid overtraining. Training should be done under painless conditions. There are many ways to exercise at home, such as parent-child combination exercise, skipping, games, gymnastics, physical exercise and so on. The most important thing is that children and parents should choose suitable indoor exercise places and suitable physical exercise methods according to their physical conditions, and pay attention to controlling the sound of family exercise so as not to affect their neighbors.