How to carry out scientific physical exercise and the precautions for each item in the physical fitn

Physical exercise can promote physical development, pleasure the body and mind, and enhance physical fitness. But the following principles must be followed when exercising:

1. The principle of recurring.

The functions of various organ systems of human beings, the improvement of human basic activity ability and physical fitness, are all achieved through repeated reinforcement of muscle activity. The mastery of any sport technique requires repeated practice and frequent reinforcement to achieve the improvement of ability. From the perspective of a person's life, after the human body matures, it is necessary to maintain the physical health and the working ability of various organ systems at a relatively ideal level within a few decades.

Therefore, participation in physical exercise should adhere to the principle of regularity.

2. The principle of comprehensiveness.

The human body is an organic and unified whole. Teenagers are in the period of growing up physically, physical function and physical fitness should be developed in an all-round way, the content of exercise should also be comprehensive, learn physical education classes in school, master a variety of sports skills, and lay the foundation for choosing exercise items under different environmental conditions in the future.

3. The principle of graduality.

During physical exercise, the requirements of muscle activity on the body, the structure and function of various organ systems are gradually adapted to it, and gradually achieve balance. At the same time, the human physique is strong and weak, there are individual differences, exercise should vary from person to person, arrange the exercise load from the actual situation, choose the corresponding exercise content and method, from simple to complex, from easy to difficult, exercise load from small to large, large, medium and small load organic combination, in the overall trend gradually increase.

4. The principle of pertinence.

In the process of physical exercise, only the appropriate amount of exercise can enhance physical fitness and improve exercise ability. What kind of exercise is right for you? This requires that according to one's own specific situation, starting from personal reality, comprehensive consideration, and determining its effective projects, contents, methods and amount of exercise.

This is the principle of pertinence that must be followed in the process of physical exercise.

Follow the principle of step-by-step, adhere to the principle of choosing the appropriate and scientific exercise method according to your own tolerance, exercise is a long-term process, and you need to have the spirit of perseverance.

The principle of consciousness and initiative mainly refers to consciously and actively participating in physical exercise.

The principle of gradual progress means that physical exercise should not be carried out in a hurry, but should be carried out gradually, including warm-up exercises and relaxation exercises.

The principle of perseverance is mainly to adhere to and persevere, so as to achieve the purpose of exercise.

4.The principle of comprehensive exercise, physical exercise is to improve the quality of the body through comprehensive exercise.

Physical exercise should still follow the principle of graduality, after all, our physical condition does not allow us to exercise at high intensity.

The physical test has a different practical meaning for athletes, but from a large level, it is like a way for them, that is, you must achieve this norm, you can, just as some colleges and universities require your physical test scores, your jogging 100-meter run and other scores must be qualified, you can get a graduation certificate, for a large number of correct guidance in a short period of time.

Out of this policy means that you have to participate in key competitions, to enter the finals, and even the quarterfinals you must go through this physical test, otherwise you will not be able to participate in the game again, this is a threshold, this theme activity to make a description, as if you come to find a job, this company has nothing clear about your own ability and quietly put forward too high regulations, but he stipulates that master's degree and bachelor's degree or above, you yourself are not enough of that diploma, you feel that your ability is particularly good and useless, You don't fit the threshold of that wild scum. The rest can no longer be said, no matter how good it is, it is useless.

In the long run, it should have the correct guiding effect, before the athlete is to pay attention to the unilateral ability development trend, for example, race walkers they are very easy to burst out, the body's physical strength this kind of exercise, is not more important, because he wants the body's instant burst ability, you must achieve a high peak of the moment's explosive force, in order to be able to achieve the overall goal of his competition, but now with the correct guidance of the policy, in order to better participate in some major competitions, In the case of physical training such as jogging, it is also necessary to exert a certain amount of vitality, and in the long run, it seems that the implementation of this policy can create a correct guidance effect. However, in the short term, it seems that such athletes have not yet gone through the stable period of this policy before they are suddenly tested, and athletes in some positions will definitely be affected.

After all, the implementation of a ridge of lead policy is the whole process of continuous exploration and innovation, feeling the stones to cross the river, because the initial release of the time is in accordance with the more ideal situation to complete, because even the managers of this policy are unlikely to grasp the thorough market information, here should not be called market information, is the actual operation of the situation, only need to be slowly adjusted in the operation of the link, it is likely to take a period of time.

It can let students understand their physical condition as a code, can make them pay attention to sports, can let them have a good development, and can relieve their pressure. It is very helpful to make people understand the importance of sports, so that they can correct their mentality and have a sense of what is right.

Better determination of physical fitness, better analysis, and better physical training are conducive to physical health, can better promote the development of Chinese sports, and better promote sports projects. Eggplant feast.

The purpose of the physical examination when developing a physical exercise program is ().

a.Evaluate your current health status.

b.Determine whether you can perform the exercise of simple movement.

c.Determine what kind of sports and dismantling items are suitable for the body.

d.See if your body has chronic diseases.

Correct Answer: Determine whether you can do exercise; Judge what kind of exercise is suitable for the body.

If a person with average physique and sometimes participates in physical exercise, it is time to choose what are the characteristics of the exercise program.

For a person with an average physique and sometimes participating in physical exercise, the following characteristics should be considered when choosing an exercise program:1Graduality:

Choose a workout program with a certain degree of progression, gradually increasing the intensity and difficulty, and let the body gradually get used to it. 2.Security:

Choose exercises that put less stress on your joints and ligaments and avoid excessive injury. 3.Easy to execute:

Choose simple, easy-to-follow exercises and avoid overly complicated techniques and movements to make it easier to stick to them. 4.Fun:

Choose fun, stimulating workouts that make your workout more enjoyable. 5.Personalization:

Choose exercise items according to personal interests and physical characteristics to make the exercise more targeted and effective. 6.Periodicity:

Choosing an exercise program with a certain periodicity, such as a regular time of the week, can help you develop good exercise habits. Suggested exercises include: walking, jogging, yoga, swimming, tai chi, dancing and walking, Pilates, etc.

Before starting a new exercise program, consult with a professional to ensure the safety and fit of the exercise.

Strength, endurance and flexibility are all indispensable.

A measure of physical fitness consists of strength, endurance, and flexibility. If you want to improve your physical fitness, you should also start from these three aspects. Strength refers to the explosive power of a certain part of the body's muscles; Flexibility refers to the range of motion of the joints and the elasticity and stretching ability of ligaments, tendons, and muscles.

Endurance refers to the ability of the human body to overcome fatigue when working or exercising for long periods of time. Due to the interrelatedness of the three, any kind of functional decline will affect the overall physical fitness, and special attention should be paid to the combination of the three when exercising, all of which are indispensable.

The general principles for doing these three types of exercise are: 1. It varies from person to person. When choosing the content and method of exercise, the exerciser should determine according to gender, age and physical condition. 2. Perseverance. Human tissues and organs are "used in and discarded".

Target. If you don't exercise for a long time, your organ function will slowly fade and your physique will weaken. In order to keep exercising, it is best to set the exercise time in the daily schedule and form a habit. 3. Step by step. Exercisers should not rush and should raise their exercise goals reasonably.

The three qualities are practiced separately.

Specifically, strength training can be divided into upper limb exercises and lower limb exercises. To exercise the strength of the upper limbs, you can choose pull-ups, push-ups and other exercises, or with the help of dumbbells, tension machines and other equipment; To exercise the lower limbs, you can choose to squat, jump steps, run quickly, etc. People with less strength should pay attention to appropriately reducing the number of exercises, such as doing fewer pull-ups each time, and jumping fewer steps when jumping steps.

Endurance exercises can be divided into aerobic endurance and anaerobic endurance. Aerobic endurance exercises include long-distance running, swimming, mountaineering, aerobics, etc.; Anaerobic endurance sports include burst sports such as sprinting, high jump, long jump, etc. People with poor explosiveness should pay attention to shortening the distance of movement.

Take long-distance running as an example, you can start with 500 meters per day and gradually transition to 800 meters, 1000 meters, etc.

Flexibility exercises stretch the whole body, and you need to be consistent to see results. People with poor flexibility should take care to reduce the range of motion when exercising. The best flexibility exercise is outdoor jogging, which can stretch all organs of the body, relax and keep the exercise fun.

Human exercise quality is a kind of ability of human body movement, generally refers to the strength, speed, endurance, agility, flexibility and other functional abilities shown in human exercise, the size of the ability is determined by the anatomical and physiological characteristics of muscles, the energy supply of muscle work, the function of internal organs and the regulation of the nervous system. Sports quality is closely related to the human body to complete various activities and adapt to the external environment, and it is also the basis for mastering sports skills and improving sports performance.

I'm a little bit experienced in the opposing long jump and 50m, solid ball.

Standing long jump: If the preparation time for the exercise is longer, you can consider touching the height training method, that is, find a high place, paste a red bar or the like on it, of course, you have to jump once to see how high you can jump, and then take this as the goal to touch, when the probability of reaching is larger, raise the standard. For short-term training, you can buy two small sandbags and tie them to your ankles, and bring them with you every time you practice the standing long jump, and at the same time, you can exchange experiences with students with better grades.

Usually, before going to bed, you can consider doing several sets of sit-ups, remember how many sets, that is, a group of 10-15, 2-3 groups can be, and you can do stretching exercises to help relax the muscles after each group.

50m: 50m is a test of explosiveness, you can find a belt with weak stretching force, let others pull, practice the instant explosiveness at the start, which is good for improving performance, you can usually strengthen the exercise of high leg lifting, to practice the frequency of the legs.

Solid balls: Part of it is strength, for this, take small dumbbells a day to lift 5-10 pounds, that is, colorful, the smallest kind. It is also practiced in groups; The other part is explosive power, find a rubber tube, find a waste wall slightly higher than your height, hold the glue rod in your hand, and instantly pump the maximum force to the wall, and experience the instant explosive power.

Or hold the solid ball with both hands and lift it above your head to the ground with maximum force. After that, in the full solid ball exercise, you can adjust the angle problem.

Find a song when you run, the song will take a few seconds less than it needs to take, and then listen to that song every time you run, and by the end of the exam, you will remember that song, and you will run like usual. Remember, practice every day, every day, and run as much as you can.

Standing long jump, warm up when doing it, and open the catty. Wearing rubber-soled shoes, throwing your arms when you jump, and throwing yourself out with your arms at the last time, you will feel this when you do it yourself.

50 meters, you must be sure to ask for physical advice. Or practice running power. Wear T-shoes for 50 meters, and warm up.

The other is a solid ball, when you throw a solid ball, you must throw it up, like a basketball, and you must go up with the ball when you lose it. Remember not to throw the ball on the ground, it will get close.

1. Run.

Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump day is divided into 3 groups in the morning, noon and evening. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day. It's a great way to build muscle and strength in your arms.

4. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space. It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.