It s time for the holidays, so make a physical exercise plan for the first year of junior high schoo

Well, if you run 800 meters a day, the effect will be very slow, and some people will be lazy when they run 800 meters, it is recommended that you run 100 meters a day to sprint, of course, not just run once, hehe, after running 100 meters, walk back to the starting point, and run 100 meters in the sprint, which has a rest time (the time to walk back to the starting point is to rest), you can run a few times a day, not very tired, and the effect is fast, exercise leg explosiveness and endurance Standing long jump, it is recommended that you do a stepping exercise after running, that is, you stand on tiptoe and then put down, and stand on tiptoe again to hold things 100 times, you can do it.

It doesn't delay you to do things It can effectively strengthen the bouncing power Sit-ups are very simple 90 times a day and do it three times a day I wish you success Don't be lazy You can't do it for a day A few days ago, I guarantee that your legs will be sore, at this time, you should rub your muscles after doing it, just stretch your waist Come on.

One 800-meter jump a day, a few standing jumps.

Anyway, I never practiced during the holidays, but I was practicing in January of the exam, and I actually got a perfect score. May you persevere.

An 800 meters a day, 30 supine, skipping rope and standing long jump do not need to be practiced, just run an extra 400 meters every day.

You don't have to pay too much attention to the jump rope you will definitely have, standing long jump is to practice, you have nothing to read when you are tired, go out to jump, and then mark it with a pink note, and then the next time you jump, you must refuel farther than the last time, and then 800 meters? It is recommended that you go for a run every morning, don't care about the speed first, stick to it for a while, and you will be surprised by your own changes after a long time. Come on.

Monday Speed and Specialty Exercises.

1. Preparation activities: jogging 1000 meters 1500 meters, various stretching activities, coordination exercises, special exercises for running, rushing or elastic running.

2. Speed exercises: 30 meters, 60 meters, 80 meters, 100 meters, 150 meters. (The 100-meter run section runs 6 10 in the middle and late stages, mainly to improve the special ability.) 400m special run 150-200m 6-10).

3. Rapid strength and medium strength exercises.

4. Waist and abdominal exercises: hanging leg raises, etc.

5. Relaxation activities.

Tuesday Small strength, general endurance exercises.

1. Preparation activities: jogging 1500 meters and 2000 meters, various stretching activities, coordination exercises, special exercises for running, and elastic running at the rushing level.

2 Upper limb strength jump (using a barbell or kettlebell jump as a multi-level jump).

3 Resistance exercises (using rubber strips).

4. General endurance exercises: 3000-5000 meters of jogging.

5. Relaxation activities.

Wednesday Speed Endurance Exercises.

1. Preparatory activities: trail running or ball games, various stretching activities, coordination exercises.

2 Sandbag leg swings.

3 100m, 200m special: 200m, 300m interval run or a combination of different running distances 4 8 groups.

Combined running plan: (300m + 200m + 150m) 2-3 groups.

400m special: 600m, 400m, 300m interval run or a combination of different running distances 4 8 groups. Combination running plan: (600m + 400m + 200m) 2-3 groups.

4. Upper limb strength exercises: bench press or snatch, etc.

5. Relaxation activities.

Thursday Multiple fitness exercises.

1. Preparation activities: jogging 1500 meters and 2000 meters, special practice for running, and elastic running at the rushing level.

2 Acceleration Run.

3. Throw the shot put or snatch or high flip, etc.

4 Jump bar rack or jump box.

5. Resistance exercises or straddle jumps or straddle runs.

6 ball games.

Friday Strength exercises.

1. Preparation activities: jogging 800 meters, strength preparation activities.

2. Upper limb strength: bench press or snatch or high flip.

3. Lower limb strength: full squat, half squat.

4. Movement strength exercises: 60-meter back pedal or fast running timing, 100-meter spanning, etc.

Speed timing: Timing first, then power.

5. Relaxation run, Saturday technique and quality exercises.

1 Prepare for the activity jogging 1000 meters gymnastics.

2 Specialized technical exercises.

3 Accelerate to 80 meters.

4 runs (tempo and stride).

5 60m weight run 4

6 Shoulder strap strength, torso strength, waist and abdominal exercises.

7 Relaxation activities.

1. The exercise content can be selected according to the situation.

2. Develop the ability of medium-intensity week, complete the target intensity during high-intensity week, and maintain training during low-intensity week.

Closed on Sundays.

Wake up every morning and run a kilometer or play badminton for an hour.

1. Insist on running 800 meters every day, striving to reach 3 minutes and 30 seconds;

2. Swim twice a week to meet the deep water standard;

3. Skating once a week to improve cold tolerance or roller skating;

4. Insist on skipping rope for 20 minutes every slow day;

5. Carry out basic dance skills training to improve the flexibility of the body;

6. Play badminton liquid hairball, table tennis and mountain climbing in free time;

7. Insist on doing fitness training for two hours a day, such as: push-ups, planks, etc.