Model text of family fitness plan 1
First, the preparation before exercise:
1. Prepare a 5-6 square meter sports ground at home.
2. Prepare a rubber mat or carpet and put it under the bench to prevent the dumbbell from damaging the floor when it is placed on the ground.
3. Prepare a mirror to hang on the wall in case of correcting actions during exercise.
4. Prepare a stereo or tape recorder to play music during exercise, which can improve the enthusiasm of exercise.
5. Prepare a sitting stool or a bench that can adjust the inclination of the lying board.
6. Prepare a pair of dumbbells with adjustable weight and lock clips.
Second, the basic knowledge of exercise:
1. Please read the technical points of the movement carefully before exercising, and master the technical details of each accurate movement. See {Illustration of Family Dumbbell Exercise Method-Real Person Demonstration (Full Edition)} for details.
2, in the exercise must be combined with the principle of muscle exercise accurate application. You can refer to this article "How to Practice Muscle Men"
3. Exercise three times a week, once every other day, once a week for each part, and exercise dumbbells for 30-45 minutes each time.
4. Do warm-up and stretching for 5- 10 minutes before exercise, and do aerobic exercise for 10- 15 minutes after exercise.
5. Take a rest 1- 1.5 minutes between each group for each movement, and each group will do stretching activities at relevant parts intermittently.
6. If the weight of exercise exceeds the specified number of attempts or it is not too difficult to complete, you can increase the weight by 5- 10% to deepen the stimulation.
Three: Dumbbell Fitness Program:
Dumbbell Fitness Program for Beginners (8 weeks)
Plan the number of groups on the first day, the number of groups on the second day, the number of groups on the third day, and different exercise times every week.
1 Tilt upward, bench press 3, bend your knees and pull hard 2, lift horizontally on the sitting side 2112-15
2 birds leaning upward, 2 rowing backward, 3 sitting posture, 2 2/ 12- 15.
3 dumbbell side lift 1 single-handed rowing 2 single-handed prone side lift 1 3/ 12- 15
4 dumbbell bending alternately 1 arrow squat 4 supine arm flexion and extension 2 4/ 10
5 Dumbbell Bend 2 Sitting Half Squat 2 Sitting Arm Flexion 2 5/ 10
6 sit-ups, 3 heels, 2 prone arms flexion and extension, 2 6/ 10.
Note: In the first week, each action is practiced 1 group, and in the second week, each action is practiced in 2 groups. In the third week, practice according to the prescribed number of groups. 7/8 8/8
Model essay on family fitness plan II
The cool autumn has begun, so make a family exercise plan for yourself and your family.
Pink powder 3 1 year-old white-collar workers' exercise mode: climbing mountains with their husbands.
Climbing mountains every week is in a good mood and the air is good.
A woman's job is to deal with people. Basically, her clients are all from outside the province, so business trips have naturally become commonplace. She spends more than half of her time on business trips every month and is called "trapeze". Business trip is not only tiring, but also harmful to her health. Every time the woman goes home, she falls asleep, never has exercise time, and her husband is always busy. Tired from a long-term business trip, the woman has a serious cervical vertebra problem and needs acupuncture to relieve it. The doctor reminded her to take more exercise. At the same time, the lady is going to have a baby dragon this year, so take good care of herself. Since May, the lady and her husband have been climbing mountains and doing aerobic exercise in the suburbs with mountains and water every week. They can not only breathe fresh air, but also adjust their mood. The most important thing is to exercise the whole body, exercise the cervical vertebrae and keep fit. In her words, their spirits are much better and they are no longer tired.
There is a 60-year-old retired worker couple's exercise method: playing badminton for a walk.
Model couples must play badminton every day.
Every morning when you pass by the community, you will be attracted by a couple. They play badminton in the community for half an hour at 7: 30 every day, rain or shine. And every night, as long as you go for a walk in a nearby park, you can meet couples walking hand in hand. Mr. Wang said: "In fact, my wife and I have been exercising like this for many years, and our life is very regular. We eat three meals a day on time and don't stay up late. When we watch TV, we usually go to bed at 10: 30, get up at 6 in the morning, play badminton after breakfast and exercise our whole body. " Every physical examination in our unit found that many people have fatty liver, high blood pressure and diabetes. I feel that if I don't exercise, I will join the third high school. Together with my wife, we can supervise each other, which is good for physical and mental health. "
Model essay on family fitness program 3
This year is a very important year for the development of our fitness center, and it is also a year full of challenges, opportunities and pressures. In order to enhance the sense of responsibility and service, fully understand and do a good job in the customer service department, this plan is formulated.
With the continuous strengthening of customer service, the management level of customer service has also put forward higher requirements, so we should further improve our daily work.
1. Strengthen and standardize the workflow of the customer service department, carefully examine the original bills, refine the docking process with customers and finance, realize real-time bookkeeping, and strengthen the efficiency and security of business while handling business.
2. Advocate everyone to raise their awareness of saving, strive to increase revenue and reduce expenditure, strengthen the style of hard work and thrift in controlling expenses, do not waste a piece of paper and a pen, and minimize office expenses.
3. Strengthen internal control and internal audit, let employees conduct self-examination and self-correction once a month, and conduct self-summary, find problems in time, correct mistakes in time, and further improve basic work.
4. In order to strengthen the personal quality of customer service staff, we began to train customer service staff, and the training content mainly focused on gfd, the importance of service, how to serve and reception skills. Strive to make the customer service staff have a great change and promotion in the shortest time.
5. Aiming at the problem that the fitness center is not well-known enough, it needs to be solved as soon as possible, but it needs a lot of advertising funds to enhance its popularity. In order to solve and enhance our influence and reduce advertising costs, we are going to start the outreach work of the fitness center for a long time and contact some well-known local enterprises and units for cooperation, such as banks, telecommunications, hotels, tourism and entertainment industries. Make full use of local resources, give full play to our advantages, improve our popularity and influence, so as to achieve the expected results.
Model essay on family fitness plan 4
In order to conscientiously implement the "Sports Law" and the "Outline of the National Fitness Program" and actively carry out national fitness activities, Du Nan community fitness work has continuously improved the national fitness service system, strived to do a good job in national fitness work, gave full play to the functions of community fitness work, improved the physical quality of the whole people and promoted the development of community mass fitness work. In this year's mass sports fitness work, we firmly grasp the following points:
First, the national fitness work
In 2008, we should seize the first "National Fitness Day", continue to carry out national fitness activities in the community, and do a good job in community mass physical fitness according to the actual situation of the community:
(A), the club's sports work
1. Strengthen the organization and management of community physical fitness and improve the network system of national physical fitness. The club has set up a national sports fitness leading group to promote sports activities.
2. Strengthen the management of club sports instructors, organize on-the-job training and play its due role in community sports fitness activities.
3, to carry out a variety of sports activities, regularly hold community basketball, table tennis, tug-of-war, go and other activities.
Second, the club sports instructor training and club management.
Do a good job in training club sports instructors and establish a post responsibility system. Hold training courses for club social sports instructors, focus on cultivating sports backbones, combine theory with practice, improve the quality of club sports instructors through training, and then promote the development of mass sports fitness work.
Third, the daily specific work
1, club sports instructor training course
2. Community badminton competition
3. Community Table Tennis Competition
4. Community tug-of-war competition
5, community children's skating competition
6. Hold a basketball game
7. Hold a Go game
8. In the second half of the year, cooperate with the whole town to complete the task of physical fitness measurement.
In the new year, Du Nan community will closely focus on the central work, actively carry out the activities of creating "boutique community, star-rated community and green community", persist in taking community residents as the center, do practical things and do good deeds for residents, solve problems for residents, ensure the safety of one party, and continuously improve residents' sense of happiness and honor to the community.
Model essay on family fitness program 5
Monday: Group A training plan
Tuesday: Aerobic training
Wednesday: group b training plan
Thursday: Aerobic training
Friday: Group A training plan
Saturday: Aerobic training
Sunday: rest
Group a training plan
Preheating part:
Treadmill: 4 minutes
Bounce box: 10 times is 1 group, and 2 groups are completed.
Dumbbell Squat: 10 times is 1 group, and 2 groups are completed.
Vertical logging: 10 times is 1 group, and 2 groups are completed.
Strength training part
Squat barbell before neck: 6~8 times is 1, and 3 groups are completed.
Standing dumbbell push-ups: 6~8 times is 1, and 3 groups are completed.
Pull-ups: 6~8 times is 1 group, and 3 groups are completed.
Compound action training part
Push-ups: 50 times is 1 group, and 2~3 groups are completed.
Skid: 1 00ft (about 30.5m) is1group, and 2~3 groups are completed.
Sled pushing: 100 feet (about 30.5 meters) is 1 group, and three groups are completed.
Group b training plan:
Preheating part
Running: 400-meter dash
Elastic belt cross: 10 is 1 group, and 1 group is completed.
Barbell side lunge squat: 10 times is 1 group, 1 group is completed.
Vertical rope take-off and landing: 10 times is 1 group, and 3 groups are completed.
Strength training part
Sumo hard pull: 6~8 times is 1 group, and 3 groups are completed.
Dumbbell bench press: 6~8 times is 1 group, and 3 groups are completed.
Bow over barbell stroke: 6~8 times is 1 group, and 3 groups are completed.
Compound action training part
Sit-ups: 50 times is 1 group, and 2~3 groups are completed.
Farmers carry heavy objects: 100 feet (about 30.5 meters) is 1 group, and 2~3 groups are completed.
Handling sandbags: 1 00ft (about 30.5m) is1group, and 2~3 groups are completed.
C Aerobic training (once every other day, one training at a time)
Walking with load: wear 15kg weight vest and walk for 2 miles (about 3.2 km)) o.
Jogging: Running 1.5 miles (about 2.4 kilometers).
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