Summer vacation physical fitness training plan, develop a winter vacation personal physical fitness

Summary. 1. Weekly training plan during the winter vacationMonday 1, jogging 400 meters, joint movable ligament stretching, especially shoulder and knee joint stretching. 2. Abdominal jumping:

15 reps x3 sets (pay attention to the quality of the completed movements) 3, push-ups (kneeling push-ups): 15 reps x2 sets for girls, 20 reps x2 sets for boys 4, continuous jump rope: 300 x3 sets, 2 minutes apart Meter sprint x5 sets 1 minute interval 6, relax and stretch.

Develop a personal physical fitness exercise plan for the winter vacation.

Develop a personal physical fitness exercise plan for the winter vacation.

What about the answer. 1. Weekly training plan during the winter vacationMonday 1, jogging 400 meters, joint movable ligament stretching, especially shoulder and knee joint stretching. 2. Abdominal jumping:

15 reps x3 sets (pay attention to the quality of the completed movements) 3, push-ups (kneeling push-ups): 15 reps x2 sets for girls, 20 reps x2 sets for boys 4, continuous jump rope: 300 x3 sets, 2 minutes apart Meter sprint x5 sets 1 minute interval 6, relax and stretch.

Tuesday 1, jog for 5 minutes, do warm-up exercises, fully carry out joint activities, ligament stretching 2, calf raising exercises: (requirements: the knee joint is not bent, and the center of gravity rises and falls rhythmically.)

100 reps in one group, 5 sets) 3, sit-ups: 30 times x 3 sets 2 minutes apart 4, skipping rope: 1 minute x 5 groups 1 minute interval rest 5, stand up jump:

20 reps x 3 sets 2 minutes interval rest 6, continuous frog jump: 10 reps x2 sets 2 minutes interval rest 7, relaxation stretching.

Wednesday 1, jogging 400 meters, joint ligament stretching 2, rope skipping: 1 minute x 4 groups, each group interval of 1 minute. (At least 140 jumps per group in one minute) 3. Vertical jump touch high jump:

10 reps x 4 sets, 2 minutes apart 4, plank: 1 minute x 2 sets, 1 minute rest 5, standing long jump: 15 m sprint x 5 sets 1 minute interval 7, relaxation stretching.

Friday 1, jogging 400 meters, joint movable ligament stretch 2, standing long jump: 15 times 3, high leg raise on the spot: 50 times each of the left and right legs, a total of 3 sets of jumps.

4. Continuous frog jump: 10 times x3 groups 5, rope skipping: 300 x 3 groups Meter sprint run x5 groups Interval 1 minute 7, relax and stretch.

Thursday 1, jogging for 5 minutes, joint activity ligament stretch 2, plank: 1 minute x 2 sets, 1 minute interval rest 3, standing long jump: 15 reps x2 sets (pay attention to the quality of movements) 4, push-ups:

20 x 2 groups for boys, 15 x 2 groups 5 for girls, running steps: 20 x 3 sets (pay attention to safety) 6, lunge jump: 20 x 3 groups 7, relax and stretch.

Saturday 1, jogging for 5 minutes, joint activity ligament stretching 2, plank: 1 minute x 2 sets, 1 minute interval rest 3, standing long jump: 15 times x 2 sets (pay attention to the quality of movements) 4, push-ups:

20 x 2 groups for boys, 15 x 2 groups for girls 5, step jumps: 10 x 3 groups (pay attention to safety) 6, lunge jumps: 20 x 3 groups 7, relax and stretch.

On Sundays, family days are available for rest, basketball, badminton, table tennis, or other outdoor sports activities.

A training schedule for beginner fitness! Don't practice any more!

You're running slowly, winter melon. 100 frog jumps a day, 5 sets of different intensities, it's fine every day, my teacher said.

1. Consciousness To have a deeper understanding of basketball Training the ability to control the overall situation 2 Scoring to have a more accurate basket Strengthen your own shooting training Three points are also very important 3 Speed The faster you can break through with the ball, the more beneficial it is for you You can also increase the breakthrough 4 Dribbling This is basic If you have high ability, with the crotch The change of direction is also very dazzling (Iverson).

Bouncing training.

There are so many training methods for bouncing, but not all of them are effective.

I'll tell you how to train and learn from it.

My method allowed me to go from touching the hoop to grabbing the hoop at random (I raised 177) three times a week, and the weight-bearing squat weight three times a week increased, the faster the bounce grew (this weight is that you can only squat about 3 times in a group).

I'm carrying 95 kg in a group of 3 squats and 4 sets of squats (if you don't want to go to the gym, you can find someone to ride your neck and you do squats).

After squatting, jump 10 times in place and do 4 sets.

Jump rope 800 times a day (only lift your toes when jumping).

Finally, it is nutritious, eat more foods with high protein content, and carbonated drinks such as cola, resolutely not drink enough sleep, and get 11 o'clock at the latest.

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, make the mood comfortable, and maintain the fun of exercise Answerer: Five Aggregates and Six Dusts - University Scholar Level 17 7-3 15:42 Layering activities can not only comprehensively exercise the body, but also improve physical fitness, and long-term layering activities can improve the strength and endurance of muscles and enhance the elasticity of muscles.

In particular, it can make positive changes in the structure and function of human muscle tissue, which can greatly slow down the aging process of muscles, prevent muscle decline, eliminate the occurrence of "muscle hunger" phenomenon, and increase the amplitude and flexibility of joint and ligament activities. By layering various fitness and calisthenics exercises, the coordination and rhythm of the body can be improved. Long-term complete sets of fitness and aerobics exercises not only have a good impact on the internal organ systems, but also can develop endurance quality.

In addition, long-term morning exercise can also enhance the body's resistance to diseases and basic activities, as well as the ability to adapt to natural meteorological changes. It can also improve mood and regulate mental state, thereby improving people's physical fitness and quality of life.

Your sports are very good, the first year of junior high school 1000 meters this score is good Of course, the arm training is pull-ups, and the high school entrance examination physical education also has to test this Now the practice is just right, then you don't have to worry, and it really exercises arm strength, when I was in middle school, the boys in our class practiced crazy, and when they carried water one by one, they were the same as playing

Don't like to play basketball, what about football? Or badminton tennis or something is not bad ps: abs... I know about sit-ups, but it's really workouting, and it's simple, and it's not like a machine

And don't worry about growing taller, my classmate, a boy, is only 157,160 tall in the first and second years of junior high school, but he especially likes to play football, and now he has to be 178, [he was not born tall = =] Sports are very beneficial to growing tall, as long as it doesn't hurt your knees