Monday
★6:30? -( 1) jogging for 2500~4000m (aerobic training, improving cardiovascular system and enhancing endurance) (2) stretching activities? Improve flexibility and speed up physical recovery?
★ 17:30- strength training (warm-up before training)-push-ups? 15/ group× 3 groups? Pull-ups and sit-ups to see personal ability (upper limbs)? 20/group× 3 groups (abdominal muscles)? Squat your legs? 10/ group× 2 groups (lower limbs)? Push-ups? 15/ group× 2 group (back muscles) jump steps? 20/ group× 2 group (explosive force of lower limbs)? Pay attention to stretching after strength exercises.
Tuesday
★? You can also arrange jogging and stretching during the break (not too intense)
Wednesday?
★ Repeat Monday's training.
Thursday
★ 17:30? (1) Anaerobic training (fully warming up before exercise): 30m accelerated running× 2 groups ++50m accelerated running× 2 groups+100m accelerated running× 2 groups ++200m sprint× 3 groups.
(2) Aerobic training: jogging 2000 meters.
(3) Relax and stretch muscles after exercise.
Friday
★ Arrange favorite sports activities (such as basketball, badminton, table tennis, etc.) with friends. ).
Saturday
★ 17: 30-( 1) Strength training (fully warm up before training)
(2) push-ups? 15/ group× 3 groups? Pull-ups depending on individual ability (upper limbs)
(3) sit-ups? 20/group× 3 groups (abdominal muscles)?
(4) Squat down and stretch your legs? 10/ group× 2 group (lower limbs)
(5) push-ups? 15/ group× 2 group (dorsal muscle)
(6) jump the steps? 20/ group× 2 group (explosive force of lower limbs)? Pay attention to stretching after strength exercises.
Sunday
★ Take a full rest, don't do too strenuous activities, and fully recover.
The alternation of rest and exercise, and the alternation of various exercise contents, methods and means are helpful to prevent sports injuries caused by local fatigue?
Exercise should follow the principle of step by step to prevent and overcome reckless or impatient emotions. You can gradually increase the load, that is, increase the exercise load. Exercise load refers to the physiological load of the body during physical exercise, which is determined by many factors.
Physical exercise can enhance physical fitness because it is stimulated by a certain exercise load, which makes the body change accordingly. If the exercise load is too small, it will be impossible to promote physical changes and achieve the purpose of exercise. If the exercise load is too large, it will cause adverse reactions, such as blood pressure drop, fast and weak pulse, pale face, cold sweat, dizziness, nausea, poor sleep, loss of appetite, long-term fatigue and so on.
?
Self-examination is a method to check and observe one's physical condition with physical health and medical knowledge. Here are some simple methods.
1. Self-feeling: Under normal circumstances, you should be energetic, energetic and interested in sports before each exercise, and you can quickly eliminate fatigue after exercise. If you feel poor physical strength before exercise, lack of energy, lack of exercise desire, fatigue, sweating, dizziness and other feelings during exercise, and you can't recover after exercise for a long time, you should adjust the exercise load in time.
2. Sleep: People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and get up energetic. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.
3. Appetite: People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.
4. Weight: In the early stage of exercise, due to the enhanced metabolism, the body consumes more fat and water, and the weight may be reduced. After a period of time, due to the changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight will be reduced more or less, and it can be restored to its original level after rest. You can observe the influence of exercise on your body by measuring and comparing your weight before and after exercise.
5. Pulse: Usually, the pulse rate is about 50-60 times per minute, or even less, and the pulse rate of middle school students is about 70-80 times per minute. The decrease of pulse indicates that the training level has improved. During exercise, if there is a tendency that the pulse speeds up when you are quiet after exercise, it means that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.
In addition, we should pay attention to safety during physical exercise, often check the venue equipment, strengthen self-protection, comply with sports hygiene requirements, avoid sports injuries, and achieve good results.
I wish you can get real health and happiness through your own efforts, brother ~