Principles of physical exercise: the principle of proceeding from reality, the principle of gradual progress, the principle of perseverance and the principle of comprehensive exercise.
1, the principle of proceeding from reality
The principle of proceeding from reality means that physical exercise should determine the purpose of exercise, choose appropriate sports, and reasonably arrange the exercise time and load according to the actual situation and external environmental conditions of individuals. This is the principle that must be followed to strengthen physical fitness and improve sports level.
(1) Make it clear that you should have a clear goal before exercising, know which aspect of your body you want to exercise and what level you want to achieve, and be targeted.
(2) We should consider our own professional characteristics, work intensity and other factors to choose exercise programs, and exercise and labor complement each other to achieve the best results.
(3) Know your own health status, and avoid health risks, injuries and strain by combining your own gender, age and physical characteristics.
2. The principle of gradual progress
The principle of gradual progress mainly refers to arranging the exercise content, difficulty, time and load according to the law of human development and the overload principle, and gradually improving the requirements in a planned and step-by-step manner. Make the human body adapt constantly, and at the same time, the physique is gradually enhanced.
(1) Progressive exercise load: When the body adapts to a certain exercise load, the stimulation of this load on the body will become less. At this time, the exercise time and times can be appropriately increased.
Let the body have a new adaptation. However, the increase of exercise load should gradually increase from small to large. In the initial stage of physical exercise or when resuming exercise after interruption, the intensity should be small and the time should be short, so don't rush for success.
(2) Step by step in the practice content: the practice content should be from simple to complex, and the movement requirements should be from easy to difficult, gradually increasing the difficulty. First of all, we should consider the items and contents that are simple and easy to receive exercise effects. In each exercise, we should also start with simple and low-intensity content, and then gradually increase the difficulty and exercise load.
Only by following the basic laws of human physiological and psychological development and scientifically arranging appropriate exercise load and content according to one's own physical health can physical exercise achieve good exercise results.
3, the principle of perseverance
Physical exercise should be continuous and systematic. Only by taking part in physical exercise regularly, arranging sports suitable for one's hobbies, and making a fitness plan scientifically can one continuously and effectively enhance one's physique.
Scientific experiments show that people who do not often participate in physical exercise or interrupt physical exercise will obviously reduce their original physical function, quality and sports technical level. The longer the movement is interrupted, the more obvious it disappears.
Without proper overload exercise for three or four days, muscles will become weaker and smaller. After stopping practicing for half a year, it will return to its original level. Strength training once a week can only maintain the original level, twice a week can increase strength, and 3 ~ 4 times a week can obviously increase muscle strength.
4, the principle of comprehensive exercise
The principle of comprehensive physical exercise refers to the comprehensive and coordinated development of physical form, function, physical quality and psychological quality through physical exercise.
The human body is an organic unity, and the functions of various organs and systems are interrelated and influence each other. Therefore, the contents and methods of physical exercise should strive to influence the body in an all-round way, so that all kinds of physical qualities of the body and the functions of various organs and systems of the body can be fully developed.
The choice of exercise content and exercise means should not be too single, because each kind of exercise content or exercise means has limitations on the body, and the exercise content and exercise means should be diverse and rich, and it is necessary to avoid long-term exercises that only exercise a certain part of the body and develop a certain physical quality. In practice, you can focus on one item, supplemented by other exercises.
For example, bodybuilders should add some exercises to develop aerobic endurance and flexibility while practicing muscle strength, so that the body can get comprehensive exercise.
The above four basic principles of physical exercise are interrelated and mutually reinforcing. When participating in physical exercise, only by fully implementing the scientific principles of physical exercise can the body be fully developed and the health level be continuously improved.
Methods of physical exercise: weight-bearing exercise, repeated exercise, comprehensive exercise, and exercise in different parts of the body.
1, weight-bearing exercise
Weight-bearing exercise is negative weight exercise, which requires the exerciser to exercise according to certain times, weight, standard and action frequency.
2. Repetitive practice method
Repeated exercise is a method of repeated exercise according to predetermined content. If the 60-meter acceleration run is repeated for 4 ~ 6 times, the interval after each run is 1 ~ 2 minutes, and the distance and speed of each run remain unchanged. It is mainly used to develop the strength and speed quality of lower limbs.
3. Comprehensive practice method
Comprehensive exercise is a method of combining several or more kinds of exercises that have different effects on various parts of the body in order to promote the all-round development of various parts of the body during physical exercise, forming a method that can affect several parts of the body or even all parts of the whole body. Such as skipping rope → standing support → pull-ups → arm flexion and extension → multi-stage long jump and other comprehensive exercise methods.
4. Exercise methods for different parts of the body
(1) Head and neck exercise: The head is the first person. Regular exercise can make the brain supply enough blood, which is beneficial to eliminating brain fatigue and enhancing memory. Exercise methods include head flexion, back flexion, side flexion and gyration.
(2) Upper limb exercise: Exercise methods include push-ups, parallel bar arm flexion and extension, horizontal bar pull-ups and various exercises with equipment.
(3) Trunk movement: Exercise methods include sit-ups, leg lifts on your back, sitting up from both ends, leg lifts by hanging legs, bending over, etc.
(4) Movement of lower limbs: The lower limbs are the pillars of the human body and should be developed and robust. Exercise methods include barbell squat, semi-squat, heel lifting, jumping and so on.