The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting, ultra-strength and extreme sports (including push-pull rod, weight-bearing exercises and squats), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Question 2: How to exercise muscles (junior high school students) and enhance physical fitness? Junior high school students can do more exercise at this age. Badminton, football, basketball and other large-scale sports are very helpful for physical development, which can greatly improve the coordination of the body without injury.
It is recommended not to deliberately practice muscles, which is really affected by height.
/kloc-It is just right to start exercising after 0/7 years old. Of course, this age varies from person to person. But not too soon.
Question 3: How can junior high school students enhance their physical strength and develop muscle explosive power? In daily teaching, the simplest ones are jumping exercises and weight-bearing exercises.
2. Develop students' muscle strength and endurance.
There are many ways for middle school students to strengthen their physique, and some common exercises can also achieve the purpose of strengthening their physique. For example, push-ups, running and sit-ups can all enhance physical fitness. You can choose the method that suits you according to your physical condition, so you can get twice the result with half the effort.
Question 4: How to improve junior high school students' physical fitness According to the investigation of middle school students' participation in sports, students' physical fitness shows a continuous downward trend. In view of the decline of students' physique, we must implement physical education class, strengthen the development of extracurricular sports activities in schools, and fully mobilize the majority of students to participate in extracurricular sports activities, so as to improve students' physique, make students develop physically and mentally healthily, explore the root causes of the decline of students' physique and improve students' physique.
Question 5: How does a junior high school student train his physical fitness? With muscles, you will naturally improve your physical fitness and do aerobic exercise, such as playing ball and swimming 1. Exercise upper limb muscles: I'm talking about the simplest and most practical method, that is, doing push-ups, which can exercise all upper limb muscles, and do it slowly every time, with good results and to the limit! ! ! Is that you really can't do it anymore. Hands apart to practice biceps brachii, close to practice chest muscles. There are also high pads or master push-ups, which will help the development of chest muscle lines. In addition, the triceps brachii, back muscles and abdominal muscles will also be strengthened.
V.youku/v_show/id_XMTg2MzY1MZA02. Exercise lower limb muscles: I just practice leapfrog. If I can, I can jump leapfrog. If not, I can jump in place. That is, people squat to the lowest point, then jump to the highest point, then squat to the lowest point, and so on! If you think you have reached the limit, you can do it. I have personal experience in practicing abdominal muscles, that is, it is best not to do the same action repeatedly, which will lead to irritability and poor effect. It is suggested that each group has different movements (1). Boarding in the air: Lie on your back on the floor with your back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position. (2) Leg lifting in supine position: the upper body is still, and the legs are straight and slowly lifted upwards (3) Abdominal rolling: lying on the floor with the lower back close to the ground. The legs are raised at 90 degrees to the upper body, and the knees are slightly flexed. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. (4) Simple sit-ups are enough. Just be a little weaker in each group. Hope to adopt (absolute originality despises plagiarism)
Give you a video tutorial, remember to adopt it.
v.youku/v_show/id_XMTAwNDg5MjIw
Each muscle has a corresponding tutorial video. After each exercise, rest for at least 48 hours so that the muscles can be repaired. If you practice every day, the effect is not good. During the break, you should add more high-protein foods. Muscles are made of protein, so they can strengthen muscles. I hope to adopt them (absolute originality despises plagiarism).
Question 6: How do junior high school students practice their physical fitness and explosiveness? Running 100 meters, pull-ups can increase waist and abdomen strength, increase air time, push-ups are also effective, and increase footwall stability.
Question 7: How to increase nutritious breakfast for junior high school students?
Eating a good breakfast is very important, because children have to study for 4~5 hours in a row in the morning, and they also have recess activities, which consume a lot of energy and various nutrients. If you don't eat breakfast or eat it badly, it will have a negative impact on your study and health. In the last two classes, you will have hypoglycemia reactions such as hunger, dizziness, inattention and palpitation, which unfairly affects your study and harms your health. So, be sure to have a good breakfast. Breakfast energy should account for 30% of the total energy of the whole day. Because the cerebral cortex is still inhibited after getting up in the morning, many children have poor appetite and eat less, so they should eat small but high-quality, high-calorie, hunger-tolerant, easily digested and absorbed foods for breakfast, such as eggs, milk, bread, cakes, sugar, jam, steamed bread, sesame cakes, fried steamed bread slices with eggs, soybean milk, noodles and fried eggs with fire. Some students go to bed too late at night to review their lessons, and when they can't get up in the morning, they squeeze out breakfast time and attend classes on an empty stomach, which is extremely harmful to their health and affects their learning efficiency. Therefore, it is necessary to help children adjust their schedules and set aside time for breakfast. Students are studying and doing activities before and after lunch, so children must eat enough lunch. Lunch energy should account for 35%-40% of the total energy of the whole day.
Lunch and dinner.
As the main meal of the day, the main and non-staple foods of lunch should be rich and varied. 15-year-old students are generally required to eat 50 grams of lean meat, 50- 100 grams of bean products and 250 grams of vegetables, and it is best to eat fish 2-3 times a week. The staple food depends on the amount of food eaten. The energy of dinner should account for 30%-35% of the total energy of the whole day, and the types are basically the same as those of lunch. Students should pay attention to the combination of thickness, thinness, main and non-staple foods, vegetarian dishes and colors in lunch and dinner, and the cooking methods should be diversified to achieve good color, flavor and shape. Students who can eat at home had better have three dishes and one soup: meat dishes, vegetarian dishes, vegetarian dishes and vegetarian soup, and the varieties of staple foods should be diversified or adjusted.
Have one more meal.
Before the exam, most students went to bed late because they reviewed their lessons, and there were about 4-5 hours between dinner and sleep. During this time, the food for dinner has been basically digested and needs to be supplemented. In addition, some students are very tired and their brains are in a state of tension and excitement, which affects their sleep. Therefore, it is best to drink a cup of milk in the afternoon and eat some bread and eggs when adding meals at night, which not only supplements nutrition, but also plays a role in calming the nerves. Precautions in the diet before the exam The time for the senior high school entrance examination and the college entrance examination is in summer, the climate is hot, and the food is easy to rot and deteriorate. In addition, students are nervous about their studies, have great psychological pressure, and their physical resistance drops. It is easy to cause food poisoning or acute gastroenteritis caused by eating unclean or deteriorated food, and even cause bacillary dysentery, which seriously affects their study and examination results. Therefore, at this stage, we must pay special attention to food hygiene and eat fresh, clean and non-perishable food; Drink Tianshui; Eat less cold food such as ice cream and ice cream; Try not to eat cooked meat products or cold dishes from street stalls. Try not to drink carbonated drinks and stimulating drinks, because carbonated residues contain carbon dioxide, which is easy to cause bloating and burping, which makes children lose their attention in their studies because of discomfort. Drinking carbonated drinks while eating will make you feel full because of bloating and reduce your food intake, but you will soon be hungry, which will affect your study. Excitatory drinks may disturb the body's biological clock and affect normal study, so students should try not to drink them before exams. Sweating more in summer, the loss of sodium in the body is large, so salt should be supplemented appropriately. Students can drink some light salt water, physiological saline, vegetable soup, etc. to avoid convulsions and heatstroke caused by low intake. If the child has a bad appetite, you can drink a small bowl of fresh chicken soup, fresh fish soup or deoiled bone soup before meals, because the soup contains nitrogen extract, which can be secreted by gastric juice to increase appetite. You can also drink a bottle of yogurt to increase stomach acid and appetite. It is best to take a bath and drink a glass of milk or a small bowl of thick millet porridge before going to bed. This is beneficial to sleep and can improve the quality of sleep. But don't forget to brush your teeth and rinse your mouth after drinking milk or millet porridge. Eat a little dry and salty breakfast on the day of the exam, because the sodium in salt has the effect of water and sodium staying in the body, so you won't be distracted by feeling suffocated during the exam. Teenagers in this period should mainly eat natural food, but students with weak family conditions or physique can take anti-fatigue and hypoxia health care products under the guidance of doctors or nutritionists.
Question 8: How can junior three students improve their pull-ups by 20 points? They are over 170CM tall and weigh a little more than 50kg. Under the standard weight, the third grade students are the best time to grow up. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more exercises every day, such as in-situ take-off, in-situ take-off, run-up take-off (which can effectively promote the growth of your body, the strength and beauty of muscles in various parts, and also improve your jumping ability, explosive power, endurance, running speed and starting speed). Hang more horizontal bars and parallel bars if possible (it is best to meet or exceed the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body factory, and is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, for dinner: first of all, it is best to eat some pasta (steamed bread, bread, noodles, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups and sit-ups at home until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will make yourself into a good figure above 185CM, and at the same time make yourself tall, capable, handsome, graceful, graceful, and gestures, so that beautiful handsome guys like to surround you. Wouldn't it be better?
Wish you success!