It s about to be the third year of junior high school, how to practice sports? Time, number of times

During the summer vacation, I run 1500 meters (less than 8 minutes) in the morning, rest for 10 minutes, then practice shot put and upper arm strength for 30 minutes, then jump long jump for 15 minutes, and finally jump rope for 2-5 minutes to relax and practice coordination.

After the start of school, the morning running and skipping rope are mainly practiced.

Jump rope: 160 pieces in 1 minute 3 to 5 sets per day.

Running: 800 meters 3-35.

1000 meters three points forty.

The other two are optional and unclear.

Dear, the main method is how you like to practice, but you must stick to it!

Generally, I run at 6:30 in the morning, then rest and then jump rope and long jump at 7:00, which is a leg exercise, and then practice the shot put. Remember, no matter what you are exercising, warm up first to avoid muscle strain.

It should be practiced in the evening sitting body front bend for 20 minutes in three groups, running (jogging) in the morning for 30 minutes, sprinting for 5 minutes, and then jumping 50 times, as for the shot put, there should be no exam, if there is a suggestion to play more basketball, I sit in front of the body and long jump and run in the junior high school graduation exam this year, hope.

The PE teacher will tell you the specific measures.

My junior year of junior high school is rope skipping rope in the afternoon, long jump, shot put in the morning, and running in the evening.

In my third year of junior high school, the physical education teacher told us to practice, don't be nervous, physical education is a trivial matter, review more homework, and consolidate.

Exercise in the morning and evening throughout the day.

The physical education high school entrance examination quietly takes a minute to skip rope training, Qi Ma Lu Wu's method and exam strategy.

Practice method: Step 1: Basic jump.

The basic jump is to jump gently with your feet slightly apart and your knees slightly bent as you jump.

Step 2: Jump on tiptoe.

Step 3: Jump on one leg.

The one-legged jump is an upgraded version of tiptoe jumping, which is more effective in exercising the thigh muscle groups.

Step 4: Scissor jump.

Scissor jumping is very skillful, the left and right feet need to jump back and forth, while also maintaining enough height and practicing more to not let the rope hit the feet.

Step 5: Jump with your legs raised.

Precautions for skipping rope.

1.When jumping rope, it is best to wear shock-absorbing sneakers that can protect your ankles and reduce the burden on your joints. It is not advisable to wear slippers, dancing shoes, or even bare feet.

2.The rope is soft and hard, and the thickness of the rope is moderate, and novices are suitable for choosing a hard rope, and they can be changed to a soft rope after being proficient. The way to measure the length of the rope is very simple, put your feet in the middle of the rope, and lift the handle of the rope with both hands, if it can reach the armpit, it is the appropriate length.

3.Warm up before jumping rope, activate muscles and joints, first increase the range of motion of hips, legs, wrists, and ankles, and then gradually start the exercise from slow to fast, and at the same time, the toes and heels need to be coordinated to prevent sprains.

4.Hold both ends of the skipping rope and place the skipping rope behind your body; Keep your elbows close to your body and your hands between your hips and waist. The abdomen is tightened, and the feet are together and jumping; Don't jump too high, just a few centimeters off the ground and let the rope jump under your feet.

Friends who are heavier should take both feet to land.

5.After jumping rope, it is necessary to do a good job of tidying up and relaxing activities to avoid injuries caused by excessive pressure on muscles and joints.

1. Walking footwork: Under normal circumstances, use your own convenient steps to walk, the number of running aids multiplied by 2 minus 2 equals the number of steps, if the number of running stools in the stool exceeds 10 steps, then each additional running step increases the distance of walking two steps. After repeated adjustments, it was finally determined.

2. Measurement method: first tell your companion the number of steps you want to run, and then accelerate from the starting point to the starting area; The student who takes a few steps stands on the side near the starting area, counts the number of steps taken by the runner's side (left or right) leg to the landing near the starting area, sees the exact landing place of the last step, immediately makes a mark, and finally multiplies the number of steps by 2 is his actual and accurate landing place. After a few exercises, adjust the step point and determine the starting line.

3. Rhythm method: Different students have different running speed and running distance. However, in any case, you must pay attention to your own running rhythm so that you can play at your normal running speed and jump out of the level. The last four steps remain the same, and the acceleration varies from person to person.

4. Regional method: draw three areas on the runway, the first area is the pre-run section, the second area is the acceleration section, and the third area is the last four steps. The stride length of the pre-run section can be used as a high-speed area, and the acceleration section and the last four steps cannot be adjusted at will to give full play to your running speed.

5. Reduction method: do not step on time and do not move the starting line backwards alone, so that you can not avoid stepping over the starting line, because students are afraid of stepping on the board or not stepping on the board, so the last small step or big step will also be foul. If you use the reduction method to shorten the stride length of your pre-run section, when stepping on the acceleration marker, the normal acceleration speed section and the last four steps will be much better.

Summary. You run for 24 minutes, to be honest, the impact of the exam will be too great at that time, but jumping rope, it will be good to relax your mind, and you will forget this weight when the weight comes.

I still have a sail hole in the middle school for more than a week, but I haven't decided to report shot put, skipping rope or running? The shot put is unstable, with a perfect score of 30 points, probably at 22 27 points. The last few weeks of running was 3 minutes and 56 seconds, and the full score was 3 minutes and 24 seconds, and now it can score 24 points.

The skipping rope was heavier than the current one, but now it can get between 24 and 28.

Of course, choose to skip rope and kiss.

But the one-minute skipping rope is not very stable, and there is almost only one week left and right, can you lift it, and the rope is heavier during the exam, in addition, I am a little anxious, and the rock beam will unconsciously accelerate and cause the hand to be broken.

I think according to your situation, the performance of skipping rope should be more stable, and the instability of the shot put is too great, so what if it is running?

When the shot put arrives at the exam, the tension will be aggravated, which will greatly affect the performance of the Oh kiss.

So which one is more advantageous in running or skipping rope?

If it's a second, you can score 27 points.

3 minutes 56 seconds is 24 minutes.

Do you think the weight of the rope affects the play, but I think your skipping rope is stable, if you really run, it's really hard to say, skipping rope is a matter of one minute, you run for 24 minutes to be honest, the impact of the exam is too great, but skipping rope, relaxation will be very good, and you will forget the weight when the weight comes.

You have an advantage in jumping rope, and if you are not feeling well on the way, it will have a great impact.

But is there any hope for a perfect score in a week of skipping rope?

Your current skipping rope foundation is already very good, pro-Kai Shen, you will keep exercising in the future, in fact, you can keep your hands on it if you can keep it in good condition, because everyone is nervous about the blind exam, and you don't feel anything if you can't get a full score.

If you can maintain a score of 27, your results are actually very good, which means that you are in good shape. 