Parents should accept the guidelines for physical exercise in all stages of primary and secondary schools in the summer!(Including diagram)

Summer vacation is here. Although there are no conventional physical education classes during the holidays, they should still pay attention to physical exercise and strengthen physical fitness.

What kind of different sports are suitable for children at different stages? This detailed physical exercise guide at various stages of the summer primary and secondary schools, please collect them for children ~

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Kind tips

1. It is not necessary to exercise strenuous. In the morning, the bones and bones of the body have not been fully relieved, and it is not advisable to exercise vigorously.

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2. During exercise, it should be comfortable (easy to absorb sweat), and it is better to use sportswear. Be careful not to wear too much, otherwise it is inconvenient to exercise; it is not appropriate to wear too thin, and it is easy to catch a cold.

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3. Warm warm -up exercise is indispensable. If the warm -up is not in place, it is easy to be injured in exercise.

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4. Drink less during exercise (20-30ml each time) multiple times, try to warm it in your mouth, and then drink it. After exercise, you need to add water, but it is not advisable to drink a lot of cold water, which can easily cause gastrointestinal spasm phenomena Essence

01

Children's fun physical fit can practice

(Level 1)

1. Fun climbing and walking

Try to imitate the actions of various animals climbing and walking, each practice 10-20 steps/group, 1-2 groups.

Kitten climbing

Snake -shaped climbing

Toad climb

Panda climbing

Crab

Caterpillar climbing

2. Fun jump

Each exercise 10-20 times/group, 1-2 groups.

Left and right

Frog jump

3. Rolling

Each exercise 5 times/group, 1-2 groups.

Roll over

Double roll

02

Warm up stretching (dynamic)

1. Warm-up activity

1. Relax

Motor points: Stretch your chest, keep your body relaxed, and keep the knee joints slightly slightly flexed when jumping. Practice this action 8x8 shooting.

2. Slide back and forth

The main points of the action: the chest is stretched, the back of the waist is straight, there are brief emptiness, the arms swing naturally, and the toes are on the ground. Practice this action 8x8 shooting.

Second, stretching action

1. Straight three -dimensional forward flexion

The main points of the action: the back of the waist is straight, the movement speed remains stable, the hip joint moves backwards, and the angle of the head and neck is unchanged. Practice this action 4x8 shooting.

2. Stretching of the calf

Motor points: Hold your left leg straightened to prevent excessive squeezing your left leg and knees. The movements are slow, and your hips are sitting backwards. Practice this action 4x8 shooting and continue on the other side.

3. Expansion exercise

The main points of the action: Stop the chest and abdomen, keep your waist straight, drive your chest to open the chest when the arm is opened, and the elbow flexion and straight arm are performed alternately. Practice this action 4x8 shooting.

4. The iliac wax muscle stretching

Movement points: Stretch your chest and abdomen, slowly squat vertically, control the direction of the front leg and knees and the tip of the rear foot. This action is repeatedly performed 10-15 times, and after the completion, change to the other side. Practice this action 4x8 shooting.

5. Bow steps stretch

Motor points: (1) Stretch your chest abdomen, do not exceed the toes on the front legs, and the tip of the rear legs are consistent with the tip of the front legs; Practice this action 4x8 shooting.

03

Basic physical fitness

1. Hold your knees (can be done alternately)

Purpose: Improve the hip flexion function of the waist, while improving the dynamic balance and body control ability.

Movement points: Stand naturally, stretch your abdomen, lift your left leg, hold your knees, hold your knees and hold your knees to pull up your chest. Keep the action for about 1-2 seconds.

Number of groups: 10 steps/1 group, elementary 1-2 group, 3 groups in middle school.

2. Walking room (the quadriopus muscle stretch) (can be done alternately)

Purpose of practice: enhance the flexibility of hip flexor and quadrice muscle, and improve the ability of single leg balance.

Movement points: Stand naturally, stretch your abdomen with your chest, your left leg moves forward into a bow, your right leg flexes your knees slowly down, upper body is upright, his arms are expanding your chest, your thighs are vertical with the torso, and your knees are directly touched on the ground. The legs, and then the right legs move forward, repeat the same movements, keep the action for about 2 seconds, and then change to the other side.

Number of groups: 10 steps/1 group, elementary 1-2 group, 3 groups in middle school.

3. Siter alternate legs

Motor points: legs, abdomen continues to force, knee as close to the chest when the knees are flexed, the abdominal force drives the torso, and the legs are always hanging.

Several groups: 20 groups/1 group of left and right feet, 1-2 elementary schools, 3 groups in middle school.

4. Tablet single -legged support

Movement points: The abdomen continues to be tight, and the trunk and legs are always on the same line, keeping the chin and the angle of the neck unchanged.

Number of arrays: left and right support for 30 seconds/1 group, 1-2 elementary schools, 2 groups in middle school.

5. Support side knee

Movement points: The abdomen continues to be tight, the torso and legs are on the same line, the arm is supported vertically, and the elbows should be as close to the knee as possible.

Number of numbers: 10-15 times/group, 2 groups.

6. Lift your legs after kneeling

Movement points: Stretch your chest abdomen, straight waist and back, fix the knee joint, and continue to be tense.

Number of numbers: 10-15 times/group, 2 groups.

7. Reverse arm flexion

The main points of action: Stop the chest and abdomen, keep your waist straight, and your arms straight when you get up.

Number of numbers: 10-15 times/group, 2 groups.

8. Support to lift the arm

Movement points: Slotting into an pouring V -shaped and slowly forward push -ups, the abdomen continues to be tense, and the arm remains naturally straightened when supporting.

Number of numbers: 10-15 times/group, 2 groups.

04

Special physical fitness

(Mainly targeting the third grade)

Other grades can choose to practice

1. Aerobic exercise

1. Jump rope

Action description: The activity is mainly based on the development of physical coordination, leg joint force and aerobic body function, while developing brave and tenacious spiritual quality.

Choose an empty place to carry out activities, practice in the first grade of elementary school for 30 seconds and jump short ropes, the second grade of elementary school exercises 30 seconds and switch the short rope in one foot or one foot, the third to sixth grade exercises one minute to switch the short rope, junior high school seventh junior high school seventh By the 9th grade exercise 1 minute and 30 seconds, one minute and 30 seconds exchange jump short rope, and high school exercises 2 minutes of one -foot exchange jump short rope. If there is no short rope, it can be empty -handed.

2. step practice

Activity description: The activity is mainly to develop aerobic physical fitness, while developing brave and tenacious spiritual quality.

Choose an empty place in the home to carry out activities. The male step height is 40cm and the female step height is 35cm. Depending on the height of men and women, the steps can also be adjusted appropriately.

You can let your companion use a beats or sound to remind you during the exercise. Therefore, you need to find a family, and he will help you maintain a proper rhythm. The rhythm is 30 times (up and down) per minute, 3-5 minutes each time. Step each up and down once in 2 seconds (that is, set the beats to 120 beats per minute, every time you step). During the exercise, the left and right legs are rotated. Each time the upper and lower steps are up and down, the upper body and legs must be straightened, and the knees must not be flexed.

3. Piece on your back

Action essentials: The abdomen continues to be tight, controls the frequency of action, hooks to the toes.

Time times: 1 second or 1 second, 2-3 minutes/group.

Second, jump (lower limb strength, core force)

1. Power of the lower limbs (1 minute break between groups)

Number of numbers: 10-15 times, each exercise 2-3 groups.

2. Core power

Number of arrays: dynamic exercises 10-15 times, each exercise 2-3 groups. Static exercises for 30-60 seconds. Rest between the group for 1 minute.

Third, flexible

Number of arrays: dynamic exercises 10-15 times, each exercise 2-3 groups. Static exercises for 30-60 seconds.

05

Ball movement

These five basic football exercises that can be performed at home only need to be completed at home for half an hour to an hour a day. When middle school students are carried out, the number of exercises should be appropriately increased.

Reminder: Carry out activities in an empty place.

1. Basic practice

Exercise 1: Pull the ball after the bottom. This seemingly very simple action tests the player's physical balance and the flexibility of both feet.

Exercise 2: Step on your feet alternately. This exercise exercises the players' double football feel. If you can make this exercise a certain degree of proficiency, then your spherical nature will also improve.

Exercise 3: Pull the ball. This exercise tests the players' toes to touch the ball. They all know that the area of ​​our toes and football is very small, and it is very difficult to control the ball with the toes.

Exercise 4: Pull the ball on both feet. In addition to requiring the players to have high physical flexibility and the ability to control their feet, they also require players to have a certain sense of physical rhythm. And this exercise is indeed very helpful for our ability to pull the ball disguise in football.

Exercise 5: The outer instep ball. This exercise requires the players to touch the ball at the fastest speed, one step by step, one step at a time, while the outer leaf ball is a very basic basic skill in football.

06

Relax and stretch (static)

Static stretching each movement lasts 10-20 seconds. Pay attention to breathing rhythm, take the initiative to exhale, naturally inhale.

1. Bow steps stretch

The main points of action: Standard the chest and abdomen, do not exceed the toes on the front legs, the back of the legs on the back of the legs, and the tip of the toes on the back of the legs is consistent with the tip of the front leg; It lasted 10-20 seconds and practiced twice on the left and right alternation.

2. Epllicing muscle stretching

Motor points: Straighten your arms forward and relax. The forehead is placed on the cushion. After 10-20 seconds, you get up and form a sitting position. Exercise 3-5 times.

3. Delivery stretch

The main points of the action: the chest is stretched, the left arm is straight, and the right arm continues to slowly move inward. It lasted for 10 seconds and practiced 2-3 times on the left and right.

4. Press the chair

Hand firmly to support the chair handle, keep his head upright, and slowly press down until the shoulder and back have obvious stretching feelings. After 10-20 seconds, get up, rest for 10 seconds, then do the next time, practice 3-5 times.

5. Stretch the front side of the thigh

Stop the chest and abdomen, keep the balance, try to get close to the hips as much as possible, the knee is vertically downward, and feel the tetramidis muscle (front side of the thigh) a certain stretch. It lasted 10-20 seconds and practiced twice on the left and right alternation.

6. Free breathing relaxation

Take 2-3 points slowly at home, adjust your breathing, and gradually adjust your breath to normal breathing.

Source: CCTV News Client

Edit: Ma Xinyu

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