1. A guide to family physical exercise for primary and secondary school students in winter vacation.
1. Health and safety tips 1. During exercise, the interval time of each group and the number of exercise groups can be adjusted according to their physical conditions.
2. The exercise group can drink a small amount of water after each interval.
Don't eat a lot before and after every exercise, and exercise regularly every day.
4. If you feel chest tightness or dizzy during exercise, you should immediately reduce the intensity, don't stop completely, and continue to take a walk to relax.
2. Sports events and contents
Choose 2-3 items every day and practice for about 30 minutes.
Grade one to grade three
1) Push-ups: 15-25 times (girls can kneel)
2) Plate support: 1-2 minutes
3) supine leg lift (straight leg or curved leg) 10-20 times.
4) Roll abdomen 15-25 times
5) Squat 10-20 times
6, in situ single (double) feet to lift the heel 20 times.
7)) Lift your legs 50 times quickly.
8) Jump 20-25 times.
Note: Select 4-5 items from 1-8 and practice 3-4 groups in cycles.
Finally, relax and stretch your muscles.
Fourth academic year
1) Push-ups: 15-25 times (girls can kneel)
2) Plate support: 1-2 minutes
3) supine leg lift (straight leg or curved leg) 10-20 times.
4) Roll abdomen 15-25 times
5) Squat 10-20 times
6) Lift the heel with one (double) foot in situ for 20 times.
7) Lift your legs 50 times quickly.
8) Jump 20-25 times.
9) Skipping rope 1 min and 1 min for half a minute, with an interval of 45 seconds.
10) Sit-up special exercise for 5- 10 minutes.
Note: Choose 4-5 exercises from 1-8, and keep practicing 9 and 10 every day.
2. Guide to family physical exercise for primary and secondary school students in winter vacation 2
Action essentials push-ups:
During the whole process, you should keep the action of abdomen and chest, and you must not bend your back to avoid lumbar dislocation or muscle strain.
Plate support:
The elbow joint and shoulder joint are at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.
Squat up:
1) The feet are slightly wider than the shoulders, so that your weight is evenly distributed on your feet; Keep your back straight and pull your shoulder blades back.
2) Bend your knees and lower your body, just like sitting in a chair.
3) Raise your arms at the same time and keep them horizontally on your chest.
4) After squatting, check that the knees do not exceed the toes too much; Make sure your knees follow your feet, which means they don't bend outward or inward.
Abdominal rolling:
1) Lie on your back on the yoga mat, with your knees bent 90 degrees, your feet flat on the ground, your legs slightly apart, and your hands around your chest or gently attached to your ears;
2) When getting up, keep your lower back off the ground and roll up your upper body with the strength of the upper abdominal muscles (no more than 45 degrees). Slowly bend your shoulders and torso upward so that they are close to your knees. Be careful to bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that your chest is close to your pelvis.
3) After about 2 seconds, lie down slowly (don't lie down completely, lie down to your shoulders), and match the breathing rhythm (exhale when you get up, inhale when you lie down).
Benefits: Abdominal roll exercise is extremely difficult, and it is the easiest abdominal exercise to master. It has a strong stimulating effect on the upper part of rectus abdominis and is suitable for people who exercise in the early stage.
Note: When practicing, don't leave your hips on the ground, don't arch your waist, don't fix your feet, don't hold your head with your hands, and don't raise your body too much.
Skipping rope:
Stand naturally, shake your wrists, and wear comfortable flat shoes during training.
Special practice of sitting forward;
Stand forward: stand with your legs together, knees straight, upper body bent forward, palms touching the ground, and upper body as close as possible to your legs. Continue to do it after restoring posture (you can also do it with your hands on the back of your calf).
Cross:
Put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways.
Kick:
Stand up straight, raise your arms horizontally, take a small step forward with your left foot, straighten your right leg, lift your leg gently, kick your leg up quickly and forcefully, with a high height and a stable leg drop. Alternate leg exercises (difficult exercises-flying feet).
Jump in place and bend forward:
Spread your legs apart, bend your knees, put your arms back in a semi-squat position, and jump vertically upward. At the same time, kick forward, bend your upper body forward, and stretch your arms forward to touch your feet (this action is similar to "starting from both ends").
Bend cross-legged:
Sit on your knees with your feet facing each other; Hold your feet with both hands; The upper body is bent. Continue to do it after recovering your posture and change your legs a certain number of times.
One leg bending:
Sit on the mat with your legs apart, hold one foot in each hand, lean forward and exchange your legs for a certain number of times. Legs straight, heels together, toes naturally separated, then palms down, arms together flat, upper body bent forward, two fingers moving forward at a constant speed until they can't move, and continue to do it after recovering posture.
Straighten your legs and sit with your legs pressed:
Spread your legs as far as possible, sit on the mat and put your hands on the ground in front of you. Grasp both legs and ankles with both hands from the inside of the legs and repeat 3-5 times. Then exhale, turn around, lean forward with one leg and put your hands in front of the ankle joint of the leaning leg. Ask for full stretching of your legs and waist.
Hurdles:
Keep your legs as far apart as possible, sit on the ground, take a hurdle posture, exhale and turn around, lean forward, put your upper body on one leg, put your hands on the front of the ankle joint of the leg in front of your body, hold for 15-20 seconds, repeat for 3-5 times, and then switch legs. Require your legs to be as far apart as possible.
Sitting in the leg pressure:
Sit on the mat with your legs apart. Take the right leg in front of you as an example. The left leg bends, the heel touches the inside of the outrigger, and the outside of the left calf clings to the ground, forming a triangle with the right leg. Keep your back straight and exhale. The upper body leans forward from the crotch, close to the upper part of the right leg and thigh. Grasp the toes of the right foot with both hands, and keep the knees of the right leg straight, with the maximum range of motion. Hold this position 15 second, then switch legs and stretch each leg.
Practice in pairs:
One person does it according to the requirements of single-person exercise, and the other person presses his shoulders with his hands behind his back, stretching his muscles to the limit and exchanging them several times.
Double seesaw:
They sat face to face on the mat, feet to feet, legs straight side by side, upper body leaning forward, hands clasped and pulling each other.
Push the leg forward and bend:
One person lies on his back, with his legs together, his legs bent forward, and the other person holds his legs down.
3. Primary and secondary school students' winter vacation family physical exercise guide 3
Tips: When exercising flexibility, you must pay attention to warm-up activities. Don't rush for success, practice too fast, too much and too hard. Especially in winter, you must be fully prepared for exercise. If you don't warm up before exercise, it is easy to cause muscle ligament strain or sprain. The improvement of sitting posture flexion performance can not be completed at one time. We need to step by step, from easy to difficult, persevere and gradually improve through our own efforts.
Before exercise, you should do well and prepare well.
Lightweight clothes, comfortable shoes, good safety and environmental inspection;
Follow science, vary from person to person, and make plans with little trouble according to your own needs;
Fast speed, long endurance and good strength foundation;
Flexible and soft, coordinated and stable, responsive, to prevent fatigue;
When exercising, don't forget to record the load heart rate in real time;
If you have an old injury, don't force it, pay more attention to special physique;
There is a process to increase physical fitness, and don't give up if your muscles are sore;
Come on, encourage more, and the whole family will be motivated together;
Pay attention after exercise, adjust breathing to stretch;
Sweat first, then take a bath and relax seriously;
A healthy person has enough rest, buffer, a good beginning and a good ending.
Remind students that when exercising at home, try to choose soft-soled sports shoes, pay attention to the range and sound of exercise, avoid noise and pay attention to neighborhood harmony.
4. The fourth guide to family physical exercise for primary and secondary school students in winter vacation
Sports tips 1. Please put on your sports clothes and sneakers, open the window and keep the air circulating.
2. Warm-up exercise is essential, and it is easy to get injured in sports if the warm-up is not in place.
3. It is suggested that students practice with the protection and help of their parents.
4. You can also adjust the number of exercises and groups according to the actual situation, and do relaxation exercises after the exercise.
You can't exercise until one hour after meals. Drink less water during exercise and need to replenish water after exercise.
6. All items are only suggestions for practice. Please choose to complete according to your physical condition.
5. The fifth chapter of the winter vacation family physical exercise guide for primary and secondary school students
Self-weight training squat:
20/ group, 5 groups (2 minutes rest between groups)
A guide to family physical exercise for primary and secondary school students
Push-ups:
10/ group, 5 groups (2 minutes rest between groups)
A guide to family physical exercise for primary and secondary school students
Standing support:
10/ group, 5 groups (2 minutes rest between groups)
A guide to family physical exercise for primary and secondary school students
Sit-ups:
20/ group, 5 groups (2 minutes rest between groups)