Ask for a plan for exercising for high school students 20

The first is to get into the habit of waking up 40 to 60 minutes earlier in the morning;

Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning;

The third is to do radio gymnastics, or learn some basic movements of martial arts, note: when learning to practice martial arts for the first time, you do not require a look, but must pursue a look. in order to ensure that his gestures are in line with the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try your best to roar to the sky with one breath (you can exercise and improve your lung capacity and confidence), do more push-ups, and if you have the conditions, hang more horizontal bars and parallel bars (it is best to reach the high school physical exercise standard or above);

Fifth, prepare a cup of green tea before going to bed every day, and the first thing you do after getting up in the morning is to add some hot boiled water to the herbal green tea and drink it (one is to dilute the blood viscosity in the body due to sleep; Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising; Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, and is conducive to the length of meat, especially the length of tendon meat; Fourth, getting up early in the morning and drinking green tea on an empty stomach has the medical effect of eliminating fat meat (fatty meat), after getting up early in the morning and drinking tea on an empty stomach, you must drink more than 400ml each time;

Sixth, we must eat a full meal every morning, and we must also eat well and be full at noon. Chicken, duck, fish, and meat can be eaten as much as you like. But dinner:

First, it is better not to eat pasta (bread, steamed buns, noodles, etc.); Second, it is best to eat less chicken, duck, fish, and meat; The third is to eat well, don't eat too much (because the above three items of dinner may cause excessive intake and cause excessive fat (fat) and no tendon meat (lean meat));

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or run at home, do sit-ups and jump on the spot, jump on the spot, run and jump high, exercise until the body is warm, and then increase the amount of activity after the body adapts;

Eight is to go to Xinhua bookstore, online purchase or ** some exercises, martial arts body protection and protection books and exercise technical essentials, precautions, martial arts simple routines to learn well, and then carry out specific exercise and implementation as well.

The above is a personal opinion !!

The easiest is to do 50 push-ups a day, and sit-ups.

Summary. <>

You can choose low-calorie, high-protein, low-fat and other options, while also ensuring that you consume enough nutrients every day. 3. Arrange exercise plan reasonably: Exercise is an indispensable part of fitness, but you should reasonably arrange the training intensity and time according to your physical conditions and needs to avoid excessive fatigue and injury.

4. Insist on and gradually increase the intensity of exercise: insist on exercising, gradually increase the intensity of exercise, let the body adapt to the load of exercise, and avoid excessive exercise resulting in physical fatigue and injury. <>

<> In short, high school students need to pay attention to their physical conditions and goals, scientifically adjust their diet plans, reasonably arrange exercise time and intensity, gradually increase their exercise load and insist on exercising.

How to make a fitness plan reasonably for high school students.

Dear dear, it's a pleasure to answer your <>

As a high school student, if you want to make a reasonable fitness plan, the following points need to be paid attention to: 1. Understand your physical condition and goals: First of all, you must clarify your physical condition and goals, including height, weight, BMI index, etc., as well as the ** or fitness results you want to achieve.

You can choose low-calorie, high-protein, low-fat and other options, while also ensuring that you consume enough nutrients every day. 3. Arrange exercise plan reasonably: Exercise is an indispensable part of fitness, but according to your own physical conditions and needs, you should reasonably arrange the training intensity and time to avoid excessive fatigue and injury.

4. Insist on and gradually increase the intensity of exercise: insist on exercising, gradually increase the intensity of exercise, let the body adapt to the load of exercise, and avoid excessive exercise leading to physical fatigue and injury. <>

<> In short, high school students need to pay attention to their physical conditions and goals, scientifically adjust their diet plans, reasonably arrange exercise time and intensity, gradually increase their exercise load and insist on exercising.

If you're a high school student and want to get fit, here are a few tips to help you make a reasonable plan:1Stick to a regular diet:

It is very important to have a regular eating habit, eat less foods that are high in fat, sugar and salt, and eat more healthy foods such as protein, vegetables and fruits. The diet should be whole grains, meat and vegetables, regular and quantitative, and no overeating.

2.Create a fitness schedule: Set a workout schedule based on your time and ability, and exercise 3-4 times a week for 30-60 minutes each time. Try some basic exercises like jogging, swimming, stair climbing, push-ups, sit-ups, stretching, etc.

4.Find the right partner: Find like-minded partners to exercise together, you can push each other and increase motivation. If you can't find the right partner, you can try to find some fitness community or**, find other people with similar interests to communicate with.

Ultimately, with perseverance, a positive attitude, and constant adjustments to your plan, you can achieve good fitness** results.

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

Exercise? I made a plan for someone else's ** before, do you want your whole body? I'll give you a few more....

Running training: Jogging for 10 minutes and then walking for 2 minutes as a rest, a total of 3 sets (36 minutes in total).

Hand, abdominal, pectoral training: do 10 push-ups and sit-ups each for 1 set, do 1 set of push-ups, then do 1 set of sit-ups, and then rest for 2 minutes, this counts as 1 round and 3 rounds.

Endurance + flexibility training: Flexibility is needless to say that it is a leg press, but you need to warm up before pressing the legs, so I added the skipping rope to this training, on the one hand, to warm up the legs, on the other hand, for endurance training, first do the skipping rope 100 times for 1 group to do 3 groups, you can rest for 1 minute in the interval, after doing 3 groups, you start to do positive pressure and side pressure legs, each do 10 vibration pressure x3 and then do static pressure for 30 seconds.

If you have free time, you can go swimming on weekends, and it is best to swim for 30 minutes, which can not only exercise endurance, muscle strength, coordination, etc., but also make the muscles become streamlined (you have to warm up enough, strains will affect future training).

Explanation: As long as it is aerobic exercise, including jogging, skipping rope, and leg presses, it takes more than 30 minutes to start losing fat and building the strength and endurance of local muscles. It is difficult to do a leg press and jump rope for 30 minutes alone (skipping rope is the best, leg press may not be, a single leg will be strained after 30 minutes, right?). , so it's best to combine the two.

When you do push-ups and rest on your back, your muscles will start to grow, and when you grow, your endurance and strength will increase, and then you can do it again, and you can gradually increase it, adding 1 rep to each group or adding one group directly....

You are a girl, it is recommended that you gently rub and massage your calves and thighs after jogging, so that your muscles can relax and avoid over-concentration, slender and balanced is your goal, isn't it?

Jumping rope is conducive to height, in addition to this, you also need to supplement calcium, it is recommended to drink a glass of milk every day to supplement calcium, eggs and red meat can also be eaten but in moderation....

You may ask, why don't you have leg strength training, that will affect your growth, especially leg weight training, it will be miserable...So it's best to do it after the bones are all set....

The most important thing is to persevere, it is best to do it every day, slowly reduce the rest time of the interval, supine + prone slowly add to 100 and divide into 5 groups, of course, more, to the end, if you can also pick a fighting training, to ensure that 1 to 2 men are no problem....(For the sake of pure hand-playing, give some points).