How can college students exercise themselves in school?

If you are talking about learning, or communicating with others, you can participate in certain clubs, such as the student union or the club you are interested in to communicate with others, and then in learning, you can read more books related to your favorite books and books related to your major.

First of all, you need to maintain a frequency of 3-5 times a week, no less than 30 minutes each workout, but no more than 2 hours, in order to gradually strengthen your physical fitness.

As for the choice of fitness exercises, we can exercise according to the equipment available in the school. The playground is a running ground that we can't miss, and running for 30 minutes a day can improve our cardiopulmonary function, strengthen the strength of the lower limbs, and improve the flexibility of the lower limbs.

When we train for running, we don't need to pursue speed at first, we start training from jogging, and at the same time, our cardiopulmonary function can adapt to stronger sports. After 3-4 weeks of running, you can try a combination of jogging + fast running, which can further improve the body's explosive power and physical endurance.

In addition, there are some horizontal bars, parallel bars in the playground, and we can use these equipment for strength training, horizontal bars for pull-ups and parallel bars for parallel bar arm flexion and extension.

1.Learn survival skills.

The skill of survival is whether you know the most valuable areas and directions of society. Someone told me, Mr. Chen, I never use WeChat. I said, there is no representation in the fact that you don't use WeChat, because you spend the cost of getting a lot of people to use it for you.

Why am I doing this? Because the basic requirement for survival is to be able to communicate with others, and the most important communication carrier today is WeChat, so it is not a question of whether you want to catch up with fashion, but whether you understand what the basic requirements for survival today are.

2.Internalize the culture of the society.

To have the ability to internalize social culture, that is, to find a chance to survive in any environment, to truly dance with this environment, and to bring out your talents.

3.Learn to take on social roles. Each of us has a very many role to play in society.

The first and most important role, the role of blood, which is your family, is ignored by many of us as not a social role. In the requirements of blood roles, there is no right or wrong at all, and your right home is an obligation and responsibility.

The second is the role of the profession. For example, if I am a teacher by profession, I tell myself that I must be very serious about the course I am going to teach so that the people who participate in the course can gain something. For this reason, I do research, do business research, and even go to enterprises to practice, and then I can teach this class well.

The third role is the role of a social person, which we call a role in a general sense, and the first one is the public morality. When you learn to take on these social roles, you really enter socialization.

First of all, I think it is necessary to participate in club activities, so that I can meet people from different majors, and secondly, I want to participate in the student union, so that I can exercise my ability to do things, and I can also build a good relationship with teachers, and secondly, I should participate in more competitions to enrich my resume.

In fact, joining the departmental club is a big challenge for me, which can exercise my courage to go on stage and make me more confident.

How college students can exercise themselves and how to improve themselves is a key topic that has always been concerned by college students. So how do you achieve self-exercise? First of all, we need to have a detailed plan for exercising every day, and at the same time, you need to block out social** or other distractions that make you distracted, and you need to constantly put in relative actions to pursue the goals you have set.

The continuous development of society, the impact of Douyin, Kuaishou and other ** entertainment, as well as people's smartphones, etc., are all factors that affect the quality of our self-exercise, it is impossible to block them 100%, but what we can do is to reduce their impact, so as to greatly improve the quality of self-exercise.

1) Choose beneficial workout content: The content of the workout should be selected according to the purpose that the exerciser wants to achieve. For example, in order to improve cardiopulmonary function and develop endurance quality, you can choose to walk, run, skip rope, cycling, swimming, skating and other exercises.

In order to strengthen muscles, promote muscular development and body fitness, you can choose to use dumbbells, solid balls, and combined fitness equipment for strength exercises.

Jogging. (2) The number of exercises: The number of exercises refers to the number of exercises per week.

Schedule exercise at least 3 or 4 times a week, i.e. once every other day, and the interval between the two can be longer when the exercise load is high. In addition, self-supervision can be carried out during exercise, and the exercise load should be adjusted or stopped in time when the body is abnormal.

Exercise time is related to exercise load, with a large exercise load being short and a small exercise load being relatively long. The program of each workout is arranged as follows: first prepare for 10 minutes, then jog aerobic exercise for 20 minutes (heart rate reaches 110 130 minutes), then do soft gymnastics for 5 minutes, then do sit-ups to improve the strength of abdominal muscles for 5 minutes, and finally do relaxation gymnastics and walking activities for 10 minutes.

Plan**.

1.Jogging. Running is the easiest exercise to implement, both in the morning and in the evening, if you can't stick to it at first, you can gradually increase it from 400 meters, and gradually increase your speed, don't start with a lot of intensity, otherwise it's easy to stick to it.

You can stick with your roommates and classmates, and if you are motivated, you can stick to it.

2.Jump rope. Skipping rope is also a good choice, you can do it at any time, the venue requirements are not high, the exercise process is also gradual, the number from less to more, do not exceed the body's capacity, skipping rope is easy to damage the knee, do not make the knee pain.

And don't skip rope in the dormitory corridor to affect other students' rest.

3.Badminton.

Badminton can exercise the whole body, play badminton with classmates in your spare time, and can also relieve the negative emotions of the day and make your body and mind healthier.

4.Local exercises.

If you want to exercise a part of your body, you can do a local exercise, and some exercises can be exercised according to the situation in your leisure time, such as leg exercises when lying down and playing with your phone.

It depends on your time allocation, and there are generally three types in college.

1: Exercise in the morning.

The habit of running in the morning is a good habit that will benefit you for a lifetime, so you can go out for a run in the morning after the dormitory opens.

2: Exercise at night.

This depends on whether you have evening self-study at night, and the intensity of exercise at night should not be too high. Otherwise, it will be difficult to recover quickly after a good night's sleep.

3: Afternoon workout.

This should be based on your own time, generally in the afternoon, the exercise time is longer, you can do some high-intensity training.

As for the training plan, the general principle is to practice five days a week

Practice on Tuesdays, Wednesdays and Thursdays, you can practice in the evening or in the morning, rest on Friday, practice on Saturday and Sunday, and rest on Monday. You should maintain two days off a week, and you can't practice every day.

If you're not running, the rest is to do supine, push-ups, and pull a horizontal bar on the playground. If you feel bored and go to the gym, then there are more options for the gym.

With the continuous development of society, the state has also begun to attach importance to the all-round development of students' morality, intelligence, physical fitness, art and labor. To this end, many schools have also increased the standard for graduation - passing the physical test. In order to allow students to maintain a stable academic performance and a healthy body.

As the saying goes, the body is the capital of the revolution. So how can college students improve their physical fitness?

The first is exercise. Students should also have a reasonable exercise during their college years. Exercise is the foundation for students to have a good body.

For example, students can run on the playground every day in their spare time, or they can play a dozen badminton with three or two friends in their spare time.

However, it should be noted that students must exercise reasonably when exercising. Don't rush things. You can't exercise for the sake of exercising.

For example, if you want to have abs, you can run dozens or hundreds of kilometers in a day. Such an exercise is not a reasonable exercise. Therefore, students should pay attention when exercising.

Set yourself a goal, because college is more liberal, you may wake up late without classes, and sometimes stay in the dorm for a day without leaving the house. So it's best to set yourself a goal for physical activity and force yourself to exercise at what time every day.

Asking a few people to work out together, it can be boring to work out on your own, so asking friends or roommates to go with you not only adds to the fun, but also deepens the friendship between each other.

Pay attention to timely nutrition, when we are at home, we have the meticulous care of our parents, so the nutrition is up to date, but when we enter college, we have to take care of everything by ourselves, and the diet may be picky, resulting in malnutrition, at this time, if high-intensity exercise may cause counterproductive effects.

Participate in some sports associations, there are many student associations in the university, such as the Cycling Association, the Roller Skating Association, etc., these associations often organize some activities, such as cycling together, going roller skating together.

Consult with the physical education teacher, and when taking physical education classes, you can consult the teacher about the specific exercise method, so as not to exercise blindly and cause bad results.

Insist on physical exercise, it is easiest to be lazy during college, it is easy to give up the exercise plan because of a big fart, this kind of exercise of three days of fishing and two days of drying nets is not effective, you must stick to the end, if you can persist from the freshman year to graduation, I believe there will be unexpected receipts.

Playing basketball, basketball is one of the more common sports, basketball is generally taught in college, and basketball games are often held, playing basketball can exercise the arm and leg muscles, and regular running is very good for health.

Playing volleyball, volleyball is a sport that can be played by men and women, and it can be very effective in exercising each other's ability to cooperate. But on college campuses, there are relatively few volleyball courts compared to basketball.

Gyms, generally there will be school gyms within universities, ** is also cheap, but the facilities are not as good as professional gyms. If you want to get a special exercise, you can go for an hour a day.

Running, running is the most common and least technically demanding physical exercise, and you can go to the playground for an hour every morning and evening.

To play badminton, universities generally have free badminton courts, but they are generally outdoor, and you can't play when it is windy or rainy, and some school gymnasiums have paid courts.

Go to the playground open-air fitness place, there will generally be free fitness equipment next to the open-air playground, and those who want to train their muscles can go to weightlifting, do sit-ups, etc.

College students have more time at their disposal than they do in secondary school, and we shouldn't waste that time. There are many college students who stay in the dormitory to watch dramas, play games, and sometimes even stay at home all day, which will not only consume our minds, but also damage our bodies, often sitting in front of the computer, will cause radiation to the body, and will also cause serious damage to the lumbar spine and cervical spine. At this age, we should get out of the dormitory, walk to the playground, go to the gym, to exercise our body, if there is no foundation, you can start with the simplest running, running can not only exercise the heart and lungs but also lose fat, so we should actively exercise ourselves.

Wake up at 5:30 a.m. every morning, go out for a run at 6:00 a.m., 30 to 40 minutes.

5 or 6 kilometers (playground 12 15 laps), return to the dormitory before 7:00 after stretching, your roommate may still be sleeping; In the evening, do some anaerobic training, such as push-ups, pull-ups, leg curls, crunches, squats, etc. (there are a lot of people in the cafeteria at this time, why not pass the time), one hour is enough, if you are interested in physical strength, you can increase the amount of training appropriately; If you can, you can also go to the gym to get active. (Because of the large amount of exercise in the morning running, people will be refreshed in the morning, but you must take a 20-40 minute break after lunch and dinner, otherwise the afternoon will be all wasted!)

I have experienced it myself!! ）

College students can exercise effectively by:

Make a reasonable exercise plan: Create a reasonable exercise plan based on your schedule and time management. Consider the class schedule, study tasks, and other activities, and schedule your weekly exercise time wisely and stick to it.

Take advantage of campus facilities: Most university campuses offer a variety of sports facilities such as gyms, swimming pools, basketball courts, and more. Utilizing these facilities for exercising is a convenient and economical option.

You can choose to participate in an on-campus athletic class or join a campus athletic club to work out with other students.

Practice aerobic exercise: Aerobic exercise is very effective for improving cardiorespiratory fitness and burning calories. Choose your favorite aerobic exercises, such as jogging, swimming, skipping rope, cycling, etc., and do cardio several times a week with a gradual increase in duration.

Practice strength training: In addition to cardio, strength training is also important. You can use the gym equipment for strength training or use your own weight for basic strength training exercises such as push-ups, squats, and sit-ups.

Participate in team sports: Participate in team sports activities on campus, such as football, basketball, volleyball, etc., not only to exercise your body, but also to make new friends and enhance your teamwork skills.

Increase your daily activity: In addition to dedicated exercise time, it's important to increase your daily activity. Choosing to walk or cycle instead of taking public transportation, climbing stairs instead of elevators, and participating in campus activities can increase the amount of physical activity.

Pay attention to diet and rest: While exercising, you should also pay attention to a reasonable diet and adequate rest. Maintaining a balanced diet, taking in enough nutrients, and getting enough sleep will help the body to recover and be healthy.

It is important to maintain a consistent and regular exercise, which is not only good for physical health, but also helps to improve the quality of study and life.