I am a junior high school student, and my physical education is very poor

Suggestion 1: Change of mind Have a strong desire to become strong! How to do it: Make a plan to keep yourself doing it for at least 21 days, and the habit will be formed!

2. Exercise steps Physical exercise should follow the rules and be gradual from light to heavy from small to large! How to do it Start running every morning with 500 meters Lengthen the distance a little more every day until you can run 2000 meters more easily After running 500 meters, rest for 2 minutes and start push-ups 15 sets of 1 Come to 3 groups to try Add to a total of more than 200 when you have the ability!

3. Advanced stage: When you have grown up and can easily complete the second step, you can join strength training, that is, use equipment, dumbbells, barbells, etc., if you don't have it, use buckets of sand or water instead, it's the same anyway, it's just a weight! Then the muscles will come out!

Do 30 a day Divided into two groups Running You can run about 600-700 meters a day in the first year of junior high school Run every day to about 1000 meters in the second year of junior high school 1500 meters in the third year of junior high I don't recommend you to start exercising muscles in the first year of junior high school It is highly recommended that you play more basketball People who are strong in basketball don't say that their arms have muscles All over the body and will grow taller!! It's true! Someone is here!

Push-ups I don't think it's standard to do it fast, it's not standard to do it slowly, you can do it 4 times faster, it's hard to do it slowly! Buy two dumbbells to play!

Running with leg muscles, playing basketball for boys is a good choice, avoiding the boredom of running. I used to hear from my classmates that he himself, every summer vacation, he would grow 2-3 cm taller, how to grow, play basketball!

Exercise more every day and keep exercising.

Running here every day, doing 300 dumbbells a day, playing more basketball, usually jumping more high enough places.

How did you get to school? If you are walking or cycling, you can speed up appropriately on the road, and if you speed up a little every day, your physical strength will go up, and you will not be so tired of running 50 meters.

Early in the morning, when the fog was very strong, and tea was drunk after dinner, she sat on his left side and did not speak again, she buried her head in her black and white scarf and did not lift it up again, for she was afraid that he would see her tears. She wondered if they had just parted ways.

Some people say that winter is the season when you can't fall out of love, tea exports, temperature, atmosphere, then Christmas, black tea caffeine, New Year's Day, then Spring Festival, Valentine's Day.

Therefore, the average woman would never leave a man in the winter.

Second, she understands in her heart that women must learn to pretend to be confused, but some stubborn little emotions, the more depressed they are, the more they can't let go. The more you have to put all your effort into figuring it out.

Can't tell right from wrong, no one wants to go back. An embarrassing situation. It takes more courage to give up than to persevere.

Naturally, the stray cat tried its best to rescue its injured companion for up to 2 hours, resigned to fate. Is this the attitude that a human being should have?

What is 3. Happiness? What a demagogic look it looks. It likes to make girls cry. It keeps discouragement and abandonment from the girls around it. It's also constantly changing ways to waste time and money.

Four"I can see you clearly, there are too many gentle things in you, and your appearance is always deceitful. "

The world is too noisy, China Tea Network, there are too many cowardly people, tea advertisements, no one dares to ask loudly, do you love me?

This shows that your cardiopulmonary function is not very good, and the heart's output per stroke is insufficient during exercise, so it is recommended that you go to the hospital for examination.

There are two types of exercise.

Waking up early is not suitable for the following intense workouts, and the workout time is suitable in the afternoon or early evening.

First, the exercise of sprinting.

The following are exercises to develop leg strength, explosiveness, and core strength, which can help improve sprinting performance, and practice this when you don't have much time.

Plank 30 seconds Climber 30 seconds Jumping jacks 1 minute 15 squat jumps Burpee 15 times High leg raises 30 seconds Lunge jumps 30 seconds Lunges 30 seconds Lateral cross lunges 30 seconds **Can be searched.

No breaks in between the action! If you can't hold on, you can rest for 30 seconds, but make sure you do it all! Count 1 set, do 4 sets! You can rest for 30 seconds and 1 minute between sets).

Practice this when you have a lot of time.

Here are the running workouts to develop sprint explosiveness:

If you can't finish it once, you can put it to the next time, of course, on the premise of fully warming up, the warm-up will take 15 minutes.

Sprint 200 meters multiplied by 3 sets, rest for 3-5 minutes between sets, and speed at 80% of the maximum heart rate.

Sprint 100 meters multiplied by 3 sets, rest for 3-5 minutes between sets, and speed at 90% of the maximum heart rate. 220 - age = maximum heart rate.

Switchback run 100 meters multiplied by 4 sets, with 3-5 minutes of rest between sets, at a speed of 90% of the maximum heart rate.

One day of sprinting, one day of pull-ups.

Second, pull-up exercises.

There are a total of six movements below, shoulder presses, curls, down-slope push-ups, Chinese-style push-ups, pull-ups, and reverse rows. You can take 3-8 sets of 10-15 times a day, with a 1-minute break between sets. 6 movements You can divide into two batches, the movements are from the equipment-free fitness, and the attachment has an e-book.

As long as the diet is nutritious and comprehensive, you should have meat, eggs, dairy products, fruits and vegetables at every meal.