What are the preparations for PE class? What are the physical education preparation activities?

Squatting or jogging for 5 minutes, then moving the neck, shoulders, waist, knees and ankles, and wrists. I won't go into details, it's actually not that difficult, it's the simplest movements, as long as it's related to physical training, you'll see these movements.

I remember taking physical education classes before. Start by jogging and then move your joints in place.

1 Neck: upright, hands pinched waist (mainly for movement coordination), head up, head down, head to the left, head to the right, these are four beats, the next four can be clockwise or counterclockwise to turn the head, like the old man in the old old times in the past. You can do a total of 4-8 shots.

2 Shoulders. Press the tips of your fingers on the same side of your shoulder to do a loop wrapping motion, then open and straighten your arm to do a loop wrapping motion.

3 Waist Pinch your waist with both hands shoulder-width apart. Do a loop wrapping motion.

4 Knees Put your legs together, put your hands on your knees, bend your knees slightly, keep your feet moving, and make a loop movement with your knees.

5 Ankle and wrist joint Stand with one foot on one side and the other foot out to the side and back, with the toes low and the ankle key to do a loop movement. At the same time, hold palms together and do a rotating looping action. After doing one foot and changing to the other.

6 Leg presses and simple stretches.

Front lunge leg press Take a big step forward, arch the front leg and the back leg straighten, body upright, press down, and switch to the other leg.

Side lunge leg press Take a big step to the side, such as to the left, bend the left leg and straighten the right leg, press the leg down, and then switch legs.

Stretch Stand upright with your feet together and your legs straight, leaning over and trying to keep your legs straight with your hands.

It can be accompanied by shouting slogans, and a movement of 4-8 beats is enough. , chest expansion, arm shaking, wrist and ankle movement, body side, body rotation, positive leg press, side leg press, in-situ high leg running.

First run a few laps to warm up, and then do warm-up exercises, including head exercises, shoulder exercises, arm movements, chest expansion exercises, body rotation exercises, and positive leg presses, these are in-place exercises, and you can also do them while walking.

Some of the exercises that are done during the march, including high leg raises, back pedal running, small step running, internal and external leg swings, wheel running, 30-meter acceleration running, etc., depend on the specific group of people!

1 arm vibration exercise, 2 chest expansion exercise, 3 abdominal back exercise, 4 leg press exercise.

Run laps first. And then there's a prep exercise. Move your wrist late.

Physical education preparation activities are as follows:

1. Generally, during class, the teacher will divide everyone into several teams, and then set a direction for the first row to jog in the specified sports venue, and start to activate everyone's body joints first. The general form is three laps of jogging (the specific situation is reasonably adjusted according to the size of the venue), and the total distance is about 200 meters, not too long but not too short.

2. The next step is to return to the original place and basically spread out the formation and stand still, and start the preparation activities in place. Stand still and choose a person to come out to lead the exercise, first of all, the head movement plus the shoulder loop, the hands on the waist, the head back and forth counterclockwise clockwise, and then turn the shoulders around the ring.

3. The third exercise is the chest expansion exercise, first of all, the body maintains a normal upright posture, and then takes a step to the left, the arms are clenched into fists and the elbows are raised forward and the elbows are retracted, the first two beats are used to expand the chest, and the last two beats are raised up and down.

4. The second is to carry out waist exercises, the first is to maintain a normal standing posture, and then cross your hands on your waist, pay attention to the body at this time to begin to relax, the waist is relaxed and twist the waist back and forth counterclockwise and clockwise, pay attention to the action is not too big, otherwise it is easy to flash the waist.

5. Finally, the knee is wrapped around the ring and the ankle joint is rotated, the hands are on the knee joint with both hands forward, the knee is slightly bent and rotated clockwise back and forth, and then counterclockwise back and forth, and the wrist and ankle are moved back and forth.

Run to warm up. Knee and ankle joint activities, head exercises, chest expansion and arm movements, body side, body rotation, abdominal back, side leg press, positive leg press, etc., if you run and jog, it is best to do whole body stretching activities before running (especially the lower limbs); The time can be about 10-15 minutes, don't rush, do it slowly, do it with your heart, do it with a goal (such as improving flexibility), and let the heart rate slowly rise.

Warm-up, move the main joints of the limbs, such as: knee, elbow, shoulder, ankle; Move the main muscle groups of the limbs and do simple stretching, such as squatting, stretching, lateral bending, etc.; Move the waist and neck, such as body rotation exercises, forward bending and lower back operations, stretching exercises, nodding the head of the neck forward, raising the head of the back, etc. After sweating slightly and feeling a sense of relaxation in your muscles, you can start formal activities.

You can also relax your muscles and joints by jogging.

The 1st floor is so professional, it's good to take basketball to physical education class.

First of all, you should jog for a lap, then do a simple gymnastics, and then you will press your legs and move your wrists and ankles.

Physical activity is generally required before physical education classes can be carried out in order to prevent students from getting injured. So what are some preparatory activities that can be done for physical education class? Let's take a look.

1. Warm-up activities

Jog two laps around the basketball court.

2. Prepare for the event

1.Head movements

1-2 beats: Bend your hands on your hips and your head forward and backward.

3-4 beats: Bend your hands on your waist and head from left to right once.

5-6 beats: Wrap the head counterclockwise.

7-8 beats: Wrap the head clockwise.

2.Shoulder exercises

With both hands raised flat, bend the fingertips of both hands to touch the outside of the collarbone. 1-2 x 8 beats counterclockwise 1-2 x 8 beats counterclockwise forward in a circular motion. 3-4 8 beats backwards.

3.Chest expansion exercises

1-2 beats: Take a step to the left with your left foot, and bend your arms in front of your chest (palms down) to expand your chest twice.

3-4 beats: Raise both arms sideways (palms down) to expand the chest 2 times.

5-6 beats: the left arm is on the top and the right arm is on the lower arm 2 times.

7-8 beats: the right arm is on the top and the left arm is on the lower arm 2 times.

4.Waist exercises

Put both hands on the waist, rotate the waist counterclockwise in 1-2 8 beats, and 3-3 8 beats clockwise.

5.Abdominal and dorsal exercises

1-2 beats: Take a step to the left with your left foot, raise your arms diagonally (palms forward) and vibrate back twice.

3-4 beats: Bend the body forward twice, (palms back).

5-6 beats are the same as 1-2 beats.

7-8 beats are the same as 3-4 beats.

6.Positive leg press

On the first beat of the eighth, step forward with your left foot into a lunge, and press your leg with both hands on your knees. The third eight is reversed. The second 8 beats are the same as the 1st 8 beats. The 3rd 8 beats are the same as the 4th 8 beats.

7.Side press legs

On the 1st beat, take a step to the left with your left foot into a lunge, and press your leg with both hands on your knees. The third eight-beat reverse. The second 8 beats are the same as the 1st 8 beats. The 3rd 8 beats are the same as the 4th 8 beats.

8.Knee exercises

Place your hands on your knees and bend your knees. 1-2 x 8 beats rotate counterclockwise, and 3-4 x 8 beats rotate clockwise.

9.Wrist and ankle exercises

Place the fingers of both hands crossed in front of the chest, 1-2 8 beats while the fingers of both hands are crossed on the chest while the left foot rotates backwards counterclockwise, 3-4 8 beats are reversed.

1. Raise muscle temperature and prevent exercise operations. Preparing for physical exercise at a certain intensity can strengthen the metabolic processes in the muscles and increase the temperature of the muscles. On the one hand, the muscle temperature can make the viscous muscles bulge, improve the contraction and relaxation rate of muscles, and enhance muscle strength; On the other hand, it can also increase the elasticity and stretchability of muscles and ligaments, and reduce the movement operations caused by violent muscle contraction.

2. Improve the functional level of internal organs. One of the functional characteristics of internal organs is that they are physiologically inert, that is, when the activity begins and the muscles exert their maximum functional level, the internal organs cannot enter immediately"Best"Active status. Appropriate before the formal start of physical exercise.

The preparatory activities can mobilize the functions of the internal organs in advance to a certain extent, so that the activities of the internal organs can reach a high level from the beginning. In addition, proper preparation activities can also reduce the discomfort caused by the discomfort of internal organs when starting exercise.

3. Regulate the state of mind. Physical activity is not only a physical activity, but also a mental activity, and now more and more studies believe that mental activity plays a very important role in physical activity. Preparatory activities before physical exercise can play a role in this psychological regulation, connecting the neural connections between the various motor centers, so that the cerebral cortex is optimally located.

The state of excitement is devoted to physical exercise.

The main thing is to warm up and prevent sprains from occurring during strenuous exercise without warming up!

Generally, neck joints, elbow joints, wrist joints, knee joints, ankle joints, waist joints and finger joints, etc.!

Prevent excessive activity during class, which can cause ligament strains and muscle strain. Warm-up exercises are required.

The physical education preparation activities are summarized below; To prepare for the activity, you should first warm up with jogging, and then move all joints, from the head movement, upper limbs, shoulders, waist, hips, legs, ankle joints, etc. If it's cold, do more to prepare for the activity to avoid strain.

If the basic content of the lesson is more technical, then in addition to the general preparatory activities mentioned above, special preparatory activities should be conducted. If you are running and jogging, it is best to do full-body stretching activities (especially the lower limbs) before running; The time can be about 10-15 minutes, don't rush to pick your head, do it slowly, do it with your heart, do it with goals (such as improving flexibility), and let your heart rate slowly rise.

Preparation activities for physical education are divided into general preparation activities and specialized preparation activities.

The general preparatory activities for physical education class are nothing more than jogging, freehand exercises, moving the joints, stretching the muscles, etc.

Specialized preparation activities for physical education classes require specialized preparation activities related to the content of the class according to the content of the class. For example, in basketball lessons, you can do some special preparation activities related to basketball: such as exercises to familiarize yourself with the ball, footwork exercises, running exercises, etc.

In addition, you can also do some game exercises related to the content of the physical education class.

There are two main purposes of preparing for activities: one is to fully move the body and avoid sports injuries; Second, making adequate preparations, activities are the guarantee for mastering sports skills and improving sports performance.