High school students' exercise plan 1 Monday: push-ups (or parallel bars arm flexion and extension): 3 groups, 8- 12 times: pull-ups: 4 groups, 8- 12 times; 400-meter variable speed running.
Description: After running 400 meters, it is 1 group, and there are several speed changes.
Tuesday: Play basketball or football for 30 -40 minutes.
Wednesday: rest
Thursday: Push-ups (or parallel bars arm flexion and extension): 3 groups, 8- 12 times; Pull-ups: 4 groups, 8- 12: owed; Three-level leapfrog: 5 groups; Vertical jump in situ: 4 groups, 30 times.
Friday: Play basketball or football for 30-40 minutes.
Saturday: Push-ups (or parallel bars arm flexion and extension); Group 4, 8- 12 times; 400-meter variable-speed running: 1 group, with several variable speeds; Legging up: 4 groups,10m; Bend arms and lift legs: 3 groups, 15 times.
Sunday: rest.
Tip: Exercise 3-4 times a week for not less than 30 minutes and not more than 60 minutes each time. The length and intensity of exercise time can be flexibly mastered according to the physical reaction. Short time, too little exercise, can not achieve the purpose of fitness; Too long time and too much exercise will lead to physical fatigue, which is not conducive to physical recovery and affects learning.
Diet strategy:
The middle school stage is in the period of physical growth and development, and mental and physical activities are obviously increased, so we can only arrange meals reasonably; Food can ensure the nutrition the body needs. The principle of reasonable dietary arrangement is to ensure the comprehensive intake of nutrients. The following is a meal plan for one day for your reference.
Breakfast: whole wheat bread (oatmeal), milk and eggs.
Chinese food: protein (meat and fish), staple food (rice and pasta), vegetables and fruits.
Lunch: Eat bread, milk and bananas 30 minutes before exercise.
Dinner: protein (chicken and eggs), staple food (rice and pasta), fruits and vegetables.
The contents of dinner and Chinese food are basically the same, but the difference is that foods with similar nutritional components need to be replaced. For example, if you eat meat in protein lunch, you will change it to chicken or fish for dinner. So are vegetables. We eat different vegetables for two meals. Midnight snack: bread, milk, bananas.
Senior high school students' physical exercise plan II. Intensity
Strength comes from muscles. Strength exercise is one of the ways to strengthen the body and shape the beauty of the body. Regular strength exercises can make the morphological structure, physiological function and biochemistry of human body change well.
1. Pull-ups: mainly develop upper limb strength, and both the back and arms can be exercised. Action essentials: Hold the horizontal bar backwards with both hands (the grip distance is shoulder width) and hang your arms straight. Then the biceps brachii contracts intensively, and the body pulls up hard until the chin is higher than the bar, and then slowly recovers.
2. Push-ups: mainly exercise the chest, triceps brachii and forearm.
Action essentials; Prone straight arm support, fingers forward, hands shoulder width or slightly wider than shoulders, legs straight, toes on the ground, feet together, body straight, head slightly raised. When you bend your lower body, your upper arm is close to your sides. In the lower body, the arm is completely bent, and the pectoralis major muscle is forcibly contracted, so that the arm is straightened and recovered with the chest strap.
3. Flexion and extension of parallel bars: The function is roughly the same as push-ups, but it is more difficult.
Action essentials: bend your arms, raise your head and stretch forward, straighten your torso (keep your body stable and bend your knees), and move your shoulders forward. Lift your arm with the contraction force of pectoralis major, stop for a while, then slowly recover, and so on.
4. supine leg lifting: mainly exercise abdominal muscles, especially the lower abdomen.
Action essentials: Lie on your back on the bench or floor, straighten your legs, put your feet together, put your hands flat on your side, lift your straight legs to about 90 degrees with your torso, then pause for a while and slowly recover. In order to improve the exercise effect, the heel should not touch the ground when recovering.
5. The parallel bars bend their arms and lift their legs: they mainly exercise the lower abdomen. Action essentials: Hold the parallel bars with both hands, with the forearms close to the bar surface and at an angle of about 90 degrees with the upper arms. The upper arm is close to the side to stabilize the upper body, and the lower limbs are suspended. Bend your knees and lift your legs, and then slowly descend to restore.
6. Sit-ups: mainly develop abdominal muscle strength, especially the upper abdomen.
Action essentials: lie on your back on the bench or floor, with your feet together, bend your knees, put your head in your hands or put it on your sides. Abdominal contraction forcibly lifts the upper body, pauses, and slowly recovers.
7. Frog jump (standing jump): There are two kinds of in-situ frog jump and three-level frog jump (jumping three times in a row). Jumping, like frogs, mainly develops the strength of lower limbs, especially biceps femoris. It has a good effect on improving explosive power, strength, speed and coordination. Three-level leapfrog can better reflect the strength of lower limbs, the speed of body level and the coordination of body. Description: Three-level leapfrog
Yes 1 three consecutive group jumps.
Second, speed.
Sprint plays an important role in improving the response ability of the central nervous system and enhancing the flexibility, agility, development speed, strength and explosiveness of the body. The excitability of teenagers' cerebral cortex and the flexibility and quick response of neural processes are the best period for developing speed quality.
400-meter variable-speed running: it is mainly to improve the speed and has a good exercise effect on gluteus maximus, quadriceps femoris and biceps femoris. The number of speed changes depends on your physical condition that day. Playing basketball and football is also a good way to practice variable speed running, which is also helpful to improve sensitivity and reaction ability.
Vertical jump in situ: it can not only improve the vertical speed, but also improve the jumping ability and physical coordination, and exercise the triceps surae. Methods: Stand naturally with your feet, knees slightly bent, hands half clenched, elbows slightly bent to your side. Jump up and down with the strength of your calf. Repeat. When jumping up, you should coordinate your swing arm, and when falling, your forefoot will touch the ground.
Third, endurance.
Endurance refers to the ability of human body to do muscle work for a long time, that is, anti-fatigue ability. The function of endurance training is to enhance cardiopulmonary function, improve vital capacity and oxygen uptake, promote systemic metabolism and enhance physical fitness. In addition, it can also improve mental state, make people's intelligence and mood better, and enhance perseverance.
Endurance training can be arranged every week 1? Twice, 30 each time? 45 minutes, no more than 45 minutes.
Step exercise: Step exercise is a good way to exercise endurance and improve cardiopulmonary function, and also plays an important role in improving the coordination of the body.
Action essentials: Two feet step on the steps one after another, and the arms swing with the rhythm of the two feet. When doing actions, you can't contain your chest and bow your waist. Maintain continuity.
Fourth, flexibility.
Flexibility refers to the ability of the range and range of motion of human joints during exercise. The better the flexibility, the better the training effect. Sports experts point out that the best way to enhance joint flexibility is to keep the tissue in a state of tension, keep this posture 12 seconds and repeat it several times. This exercise method is safer and more effective than making joints vibrate. Therefore, it is very important to do some flexion and extension exercises before and after exercise to improve flexibility, eliminate fatigue and promote recovery.
1. Straight forward flexion: mainly practicing body flexibility. Stand up straight, lean forward, and hold your heels with your hands. Ask your legs to be straight and your knees not to bend.
2. Reverse stretching: You can use a device. Practice by machinery, fixture or training partner. It is required that stretching should be slow and gentle, and it is not appropriate to do excessive, difficult and violent actions, and it should be gradual.
Verb (short for verb) sensitivity
Sensitivity refers to the flexibility and responsiveness of the body. Play table tennis, badminton, basketball, etc. It is of great help to improve your sensitivity.