The first part of individual physical exercise plan
Scientific arrangement of morning exercises
1, proceeding from reality. According to the physical and mental characteristics of different age groups, scientifically choose exercise content, determine exercise methods and reasonably arrange exercise load. For example, when people reach middle age, the tissues and organs of the human body are gradually aging, their functions are gradually declining, there are more and more patients, and the demand for exercise is gradually increasing.
Step by step. In the arrangement of practice contents, methods and means, we should pay attention to consistency and systematicness, from simple to complex, from easy to difficult, and gradually improve. The exercise load should also increase gradually from small to large. If you violate the principle of gradual progress, you will not only fail to effectively enhance your physical fitness, but also damage your health.
3. perseverance. The improvement of human functional level is a process of gradual development. The good changes in body shape, physiology and biochemistry brought by exercise need to be gradually accumulated from less to more. Only by persistent scientific exercise can we accumulate quantity and get good results.
Because I am a beginner in tennis, in order to learn how to play tennis better, I made myself a tennis study plan:
1. Imitate the correct movements with your bare hands and practice your swing with your heart. Meditate the correct action in your mind, and then do it according to the requirements of the action. When swinging, imagine that there is a ball, keep the correct position and accurate hitting point, and practice swinging with your bare hands repeatedly from slow to fast until the movements are mastered and finalized.
Step 2 check the swing in front of the mirror
Standing in front of a big mirror, you can see the whole body when you swing, and check the farthest position of the racket when you swing back, the position of the hitting point and the position where you finish swinging through the mirror. Repeat the swing until you have an idea of the correct action. On the court, when hitting the ball incorrectly, recalling these concepts will help to swing correctly. Look in the mirror and manage your hitting posture, and correct those incorrect moves. For example, when many players hit the ball, their backswing is too high, so they can look in the mirror and see where their rackets are pulled back. If it is too high, they can adjust themselves and continue to practice in front of the mirror until they get the correct posture.
3. Practice the stability of pitching
Unstable throwing will affect the stability of serving. The way to practice pitching is to find a room with a high ceiling at home, or practice pitching outdoors near the building, or practice pitching at the fence around the tennis court. Reach forward with the racket to determine a point or line, and pay attention to the relationship between this point or line and the reference object, and then practice throwing the ball repeatedly so that the ball can always be thrown at that point or line. Every time you throw the ball to this position, you can swing, but you can't hit the ball, which helps to improve the service rhythm. At the same time, the ball can land directly after being thrown, and check whether it is thrown to the front side of the body.
4. Practice shaping the hitting action on the wall
Practicing the wall is the best way to practice basic skills, and the wall is an ideal partner. Not only novices practice against the wall, but even professional players often practice against the wall to achieve the purpose of "learning from time to time". You can concentrate more on practicing the game against the wall. Almost all hitting techniques can be practiced against the wall. However, you shouldn't hit the ball against the wall too hard. Some people like to hit the ball hard, and as a result, the ball returns too quickly and there is no time to prepare for the next shot. When practicing landing, you should stand 9 meters away from the wall, fully hold the racket in the backcourt and complete the swing to practice the stability of hitting the ball. Make a mark on the wall and record the hitting times. You can also practice against the wall with your partner. The rhythm of two people playing tennis is similar to that of a tennis match. After hitting the ball, they move like a game, unlike a person who is always in the same position when hitting a wall. Pay attention to the rhythm when hitting the wall continuously, and constantly increase the number of correct shots. Once you lose the rhythm, stop and start again.
5. Continuous shooting to improve control ability
As long as you have a racket in your hand, you can simply practice it. Use a racket to shoot the ball in the air or on the ground to improve the coordination of hands and eyes. You can play this game: see how many times you can bounce without losing the ball. This exercise seems simple, but it is much more difficult to do than you think, because it is always difficult to get stability. This racket practice can also improve the sense of the ball. If you want to improve the feeling of putting a small ball, practice throwing it into the air, catch it with a racket and try not to let it bounce.
Practice with your partner.
When practicing a certain skill, you can consult with your peers and cooperate with each other in training. If you can find a partner who is also interested in a skill, it is better to practice with him. It is best to have 6- 12 balls in practice. For example, if you want to practice serving, your partner can practice receiving the serve and tell him in advance whether you want to play his forehand or backhand, so that he can concentrate and play the ball well. Then the two exchange, let both sides practice serving and receiving skills. Party A serves 5- 10 times with correct action, and Party B receives the service 5- 10 times with correct action, and returns it to Party A to try several rounds. After the number of times is completed, the two sides exchange, and serve by A and B, and then practice other techniques. After completing 5- 10 times, in the same way, they can also practice golf, high pressure ball, forehand ball, backhand ball, ground ball, volley ball and other techniques together. But when training, you must have enough balls and keep your movements steady and continuous.
Because there is running in physical education class this semester, and I have to take the exam and run the specified distance within the specified time, so in order to better achieve this goal, I made the following plans for myself:
Running training has three basic elements: endurance, strength and speed.
keep patience
If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.
force
In daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.
speed
For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training is available to everyone, especially the elderly, because it maintains gait and good biomechanical structure of human body, which will gradually disappear with age. Many adults who don't run well think that they just adapt to jogging every mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect.
There are three ways to improve the speed:
1. Increase the stepping frequency.
3. Increase the stride.
3. Increase the step frequency and stride length.
I think as long as you are strict with yourself and stick to this plan, I believe that a strong body will not come, efficient study will follow, and a perfect state will not be a dream. Work hard, for the present and the future, I believe you will have unexpected gains in Zhongjiang!
Personal physical exercise plan Part II
Monday
half past six
(1) Jogging for 2500 ~ 4000 m (aerobic training can improve cardiovascular system and enhance endurance)
(2) Stretching activities (improving flexibility and accelerating physical recovery)
17:30
(1) strength training (fully warming up before training) push-ups 15/3 group pull-ups, personal ability (upper limbs) 20 sit-ups /3 group (abdominal muscles), leg squats 10/2 group (lower limbs) push-ups15.
Tuesday
You can also arrange your favorite sports activities during the break (not too intense)
Wednesday
Repeat Monday's training
Thursday
17:30
(1) Anaerobic training (warm-up before exercise): 30m accelerated running 2 groups +50m accelerated running 2 groups+100m accelerated running 2 groups +200m sprint 3 groups.
(2) Aerobic training: jogging 20XXm
(3) Relax and stretch muscles after exercise.
Friday
Arrange favorite sports activities (such as basketball, volleyball, table tennis, etc.) )
Saturday
17:30
(1) Strength training (fully warm up before training)
Push-ups 15/ Group 3 Pull-ups to See Personal Ability (Upper Limbs)
20 sit-ups/group, 3 groups (abdominal muscles)
Leg Squat Stretching 10/ Group 2 (Lower Limbs)
Push-ups 15/ group 2 (back muscles)
20 steps/group 2 (explosive force of lower limbs)
Pay attention to stretching after strength exercises.
Sunday
Have a full rest, don't engage in too strenuous activities, and fully recover. I wonder if it suits you? Specific requirements can be made. The alternation of rest and exercise, and the alternation of various exercise contents, methods and means are helpful to prevent sports injuries caused by local fatigue.
The third part of personal physical exercise plan
Do physical exercise on Monday morning, serve ten balls, rest for three minutes and rest for four minutes.
Run at variable speed on Tuesday afternoon. 200m middle speed running+100m jogging+100m middle speed running+100m jogging+100m jogging, once every 5 minutes. Take a five-minute break. Divide into five groups and breathe through the nose. When jogging, the intensity of exercise is low, and oxygen inhalation can meet the needs of muscles. The energy required for muscle activity is guaranteed by aerobic metabolism. After running fast, the human body's demand for oxygen has greatly increased. At this time, due to the limitation of heart and liver function, the demand for oxygen for exercise can not be fully met, and the energy needed for muscle activity needs to be partially supplied by anaerobic metabolism. Acid metabolites such as lactic acid produced during anaerobic metabolism will cause changes in the acid-base balance of muscles and blood. In the long run, the body will adapt to acidic metabolites during exercise and increase the alkali reserve in the blood. At the same time, variable speed running can further strengthen the activity level of cardiopulmonary function during exercise.
Jump rope for 5 minutes on Wednesday afternoon and rest for 8 minutes. In terms of the amount of exercise, the four groups kept skipping rope 10 minutes, which was similar to jogging for 30 minutes or dancing for 20 minutes. It can be described as aerobic exercise with less time consumption and high energy consumption. Skipping rope has a good promoting effect on heart function. It can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very significant for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system.
Play table tennis on Thursday
Table tennis is a ball game with strength, speed, flexibility, agility and endurance.
1. Prevention and treatment of myopia: Playing table tennis can make the eyeballs move continuously and enhance blood circulation, thus eliminating or alleviating eye fatigue and playing a role in preventing and treating myopia;
2. It can strengthen the brain and improve intelligence. In table tennis, the brain is required to think quickly and nervously, which can promote the blood circulation of the brain and has a good brain-strengthening effect.
3. Coordination can be improved: eye to eye, hand to hand, step to step. Improve the coordination and balance of the body.
50 minutes
Friday afternoon
Play badminton
: a. exercise the agility of hands and feet; B, exercise the flexibility of the body (waist and shoulders); C. exercise the coordination of various parts of the body; D. Participants' reaction ability will be fully exercised and their reaction speed will be significantly improved. Play the game with 2 1 ball. Play a game and take a five-minute break. Two or three shows on Saturday morning.
Ride along Linda North Road to the south gate of Olympic Sports Park and rest on Sunday.
50 sit-ups
Article 4 of individual physical exercise plan
1, actively advocate students to take health first as the guiding ideology in sports activities, cooperate with the school health room to measure students' health indicators, and care about students' daily eye exercises.
2. Actively encourage students to consciously exercise their physical habits and strive to improve the qualified rate of physical exercise for all students.
3. This semester pays attention to the behavior habits, ideological and moral conditions of junior students, and students should adhere to the standardized requirements of physical exercise.
4. We should constantly strengthen the research of teaching materials, attach importance to the professional development of physical education teachers, and actively carry out basic teaching exercises this semester. From the appearance and clothing of class, preparing lessons and teaching plans, and preparing before class.
5. Organize students to find what they want to learn on the distance education network every week.
6. Sports groups should actively cooperate and coordinate grade groups according to the characteristics of students, and organize sports competitions between grades and classes during some rest time, including at noon and after school, so as to promote students' active exercise, motivate students to win glory for their classes and cultivate their sense of honor.
7. The sports group should actively cooperate with the work of the Academic Affairs Office and the Political and Educational Affairs Office, carefully organize and manage the daily school radio exercises and the weekly flag-raising ceremony, so as to ensure that the access routes of each class are orderly and the teams are neat.
8. Teachers in each class of the physical education group should carefully organize and arrange the physical exercise classes of the guiding grades, and try to carry out small and diverse individual activities that students are interested in and effectively exercise to meet the needs of students' physical activities.