(1) Principle of gradual progress: The gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult and from simple to complex when learning sports skills and arranging exercise amount.
(2) The principle of all-round development: In physical exercise, we should pay attention to the diversity of activities and the overall improvement of physical function.
(3) Principle of differentiated treatment: When exercising, we should treat each exerciser differently according to his age, gender, hobbies, physical condition and exercise basis, so as to make physical exercise more targeted.
(4) Principle of regularity: Only by participating in sports activities regularly can the effect of exercise be obvious and lasting, so physical exercise should be regular, and you can't fish for three days and dry the net for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear.
Question 2: How to carry out physical exercise scientifically;
First, we should grasp the amount of exercise when exercising. For example, in running practice, you should choose a suitable distance according to your actual situation, but no matter what kind of exercise you choose, you should follow the principle of growing up from small to large, and don't suddenly increase the amount of exercise and cause sports injuries.
Second, pay attention to the speed of action. As long as dynamic muscle strength exercises are carried out, there is a problem of movement speed, and load is closely related to speed. The greater the load, the smaller the speed. Exercisers should make reasonable arrangements according to the practice requirements. For teenagers, explosive power is very important. In strength training, it is very beneficial to choose appropriate load and speed up the movement as much as possible to improve the explosive force of muscles.
Third, control the amount of exercise. For ordinary physical exercisers, it is not necessary to carry out strength training every day. Even for the purpose of developing muscle strength, adopting strength training every other day is enough to achieve the ideal effect. If you do strength exercises every day, not only the effect of improving muscle strength is not obvious, but also the development of overall function is not coordinated.
Basic principles that should be followed in physical exercise;
(1) Principle of gradual progress: The gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult and from simple to complex when learning sports skills and arranging exercise amount.
(2) The principle of all-round development: In physical exercise, we should pay attention to the diversity of activities and the overall improvement of physical function.
(3) Principle of differentiated treatment: When exercising, we should treat each exerciser differently according to his age, gender, hobbies, physical condition and exercise basis, so as to make physical exercise more targeted.
(4) Principle of regularity: Only by participating in sports activities regularly can the effect of exercise be obvious and lasting, so physical exercise should be regular, and you can't fish for three days and dry the net for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear.
(5) Safety principle: Pay attention to safety when engaging in any form of physical exercise. If the physical exercise arrangement is unreasonable and violates scientific laws, injury accidents may occur.
In order to avoid accidental injuries in sports, physical exercise should also make the following preparations:
First of all, do the necessary warm-up: the more relaxed the muscles are, the easier it is to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty.
Second, do the necessary stretching exercise: when exercising a muscle, it will become tight and short. Stretching exercise is to help you relax your muscles, so as to prevent muscle soreness the next day. The best time to do this action is after the warm-up exercise, and it must last for 20 ~ 30 seconds, which will help the muscles relax and let the bodybuilders get more meaningful stretching exercises.
Third, do the necessary water supplement: when you are exercising, your body will lose water quickly because of sweating, and these liquids must be replenished in time. Otherwise, with the passage of time, dehydration will occur during rest and people will feel thirsty. So, don't forget to hydrate your body from beginning to end.
Fourth, the exercise needs to "cool down" at the end: just like the body needs time to "warm up" before fitness, the body needs time to restore calm and let the heart rate return to normal after exercise. Slow down slowly until the heartbeat returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.
Question 3: How to arrange sports scientifically? Basic principles to be followed in scientific arrangement of sports;
(1) Principle of gradual progress: The gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult and from simple to complex when learning sports skills and arranging exercise amount.
(2) The principle of all-round development: In physical exercise, we should pay attention to the diversity of activities and the overall improvement of physical function.
(3) Principle of differentiated treatment: When exercising, we should treat each exerciser differently according to his age, gender, hobbies, physical condition and exercise basis, so as to make physical exercise more targeted.
(4) Principle of regularity: Only by participating in sports activities regularly can the effect of exercise be obvious and lasting, so physical exercise should be regular, and you can't fish for three days and dry the net for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear.
(5) Safety principle: Pay attention to safety in any form of physical exercise. If the physical exercise arrangement is unreasonable and violates scientific laws, injury accidents may occur.
Question 4: How to arrange a physical exercise scientifically First of all, according to your actual situation, choose the project that suits you and choose the best time period.
Take reasonable exercise without delaying other normal things such as work and study. But the amount of exercise must be moderate, step by step, and avoid excessive exercise. During the exercise, pay more attention to replenish water and along the edge, choose different clothes in different seasons, and be comfortable and breathable, which is conducive to perspiration.
Exercise needs to be done often. Never fish for three days and dry the net for two days. It won't have any effect, but it won't be good for you. Better have a plan. You can arrange less time when you are busy with work and study. It is best to have a fixed time and a fixed project every week to exercise yourself.
Question 5: How to carry out scientific and reasonable physical exercise? Scientific physical exercise means proper exercise frequency, proper exercise time and intensity, and proper exercise plan is very important. Do not exercise excessively, but also exercise moderately.
Question 6: How to arrange the amount of exercise scientifically? (1) The running time for the purpose of exercise should be no less than 5 minutes, otherwise it is not conducive to the improvement of cardiopulmonary function.
(2) Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with slow speed and even breathing.
Whether it is physical exercise or sports training, there is a problem of reasonable arrangement of exercise amount, and the effect of exercise often depends on the amount of exercise. Because the amount of exercise is too small, you can easily take it without mobilizing the potential of internal organs, so you can't achieve the purpose of improving the function of internal organs, so the effect of exercise is very small. On the contrary, if the amount of exercise is too large and there is no necessary rhythm in the arrangement, it will exceed the limit of human physiological load in the long run, which will not only fail to achieve the purpose of strengthening the body, but also adversely affect the health of exercisers and affect their study or work. Generally, it can be analyzed through the determination of objective physiological indicators and the subjective feelings of exercisers, and then we can know whether the exercise plan is appropriate.
Determination of objective physiological indexes: At present, commonly used indexes include pulse, blood pressure, weight, vital capacity, electrocardiogram, urinary protein, hemoglobin and other indexes before and after exercise and at rest.
Measuring pulse is the simplest and most reflective index of physical condition. If the pulse at rest gradually decreases or remains unchanged compared with the past, it shows that the body reacts well and the exercise time is properly arranged, and there is still potential. The normal variation range of pulse per minute is 2 ~ 6 times. If the pulse frequency exceeds 10 beats/min, it means that the body is not responding well. If there is no illness or other reasons, it means that the amount of exercise is too large and should be adjusted.
The normal resting blood pressure should be within 65438 00 mm Hg, and the weight should not exceed 0.5 kg. If the blood pressure is obviously increased, the vital capacity is obviously decreased, and the weight continues to decrease, and the decrease rate exceeds 1/30 of the normal weight, it indicates that the exercise amount may be improperly arranged and should be paid attention to.
Urine protein is also a common index to evaluate turbulence suitability. Urine protein can be measured continuously after training or the next morning. If it increases at the beginning of training and then decreases gradually, it shows that the exerciser never adapts to the amount of exercise, which is a good phenomenon. If it is increased at the beginning, the amount will not decrease, but will gradually increase and slowly recover, indicating that the body is not adapted, and the amount of exercise arranged should be adjusted in time.
Subjective feeling: Its contents include self-feeling, sleep, appetite, exercise desire, etc. If you feel good, energetic, energetic, sleep soundly and eat well after exercise, then you really want to take part in sports. After exercise, the muscles are slightly sore and tired, but after a night's rest, they can return to normal the next morning, indicating that the amount of exercise is appropriate. If you feel listless after exercise, your whole body, sternum handle and liver area are painful and dizzy, you feel particularly tired after exercise, you can't sleep well, you can't eat well, you are prone to sweating, and you don't want to practice, which means that the amount of exercise needs to be adjusted appropriately.
Question 7: How to carry out scientific physical exercise methods There are six scientific physical exercise methods: repetitive exercise, intermittent exercise, continuous exercise, circular exercise, transformation exercise and weight-bearing exercise.
Question 8: How to carry out scientific physical exercise methods Physical exercise should follow some basic principles. Although the physical exercise method is simple and easy to learn, we must pay attention to these principles if we want to arrange physical exercise scientifically, improve the exercise effect and avoid injury.
(1) Principle of gradual progress: The gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult and from simple to complex when learning sports skills and arranging exercise amount.
(2) The principle of all-round development: In physical exercise, we should pay attention to the diversity of activities and the overall improvement of physical function.
(3) Principle of differentiated treatment: When exercising, we should treat each exerciser differently according to his age, gender, hobbies, physical condition and exercise basis, so as to make physical exercise more targeted.
(4) Principle of regularity: Only by participating in sports activities regularly can the effect of exercise be obvious and lasting, so physical exercise should be regular, and you can't fish for three days and dry the net for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear.
Question 9: How do college students exercise scientifically? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Question 10: How to carry out physical exercise scientifically;
First, we should grasp the amount of exercise when exercising. For example, in running practice, you should choose a suitable distance according to your actual situation, but no matter what kind of exercise you choose, you should follow the principle of growing up from small to large, and don't suddenly increase the amount of exercise and cause sports injuries.
Second, pay attention to the speed of action. As long as dynamic muscle strength exercises are carried out, there is a problem of movement speed, and load is closely related to speed. The greater the load, the smaller the speed. Exercisers should make reasonable arrangements according to the practice requirements. For teenagers, explosive power is very important. In strength training, it is very beneficial to choose appropriate load and speed up the movement as much as possible to improve the explosive force of muscles.
Third, control the amount of exercise. For ordinary physical exercisers, it is not necessary to carry out strength training every day. Even for the purpose of developing muscle strength, adopting strength training every other day is enough to achieve the ideal effect. If you do strength exercises every day, not only the effect of improving muscle strength is not obvious, but also the development of overall function is not coordinated.
Basic principles that should be followed in physical exercise;
(1) Principle of gradual progress: The gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult and from simple to complex when learning sports skills and arranging exercise amount.
(2) The principle of all-round development: In physical exercise, we should pay attention to the diversity of activities and the overall improvement of physical function.
(3) Principle of differentiated treatment: When exercising, we should treat each exerciser differently according to his age, gender, hobbies, physical condition and exercise basis, so as to make physical exercise more targeted.
(4) Principle of regularity: Only by participating in sports activities regularly can the effect of exercise be obvious and lasting, so physical exercise should be regular, and you can't fish for three days and dry the net for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear.
(5) Safety principle: Pay attention to safety in any form of physical exercise. If the physical exercise arrangement is unreasonable and violates scientific laws, injury accidents may occur.
In order to avoid accidental injuries in sports, physical exercise should also make the following preparations:
First of all, do the necessary warm-up: the more relaxed the muscles are, the easier it is to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty.
Second, do the necessary stretching exercise: when exercising a muscle, it will become tight and short. Stretching exercise is to help you relax your muscles, so as to prevent muscle soreness the next day. The best time to do this action is after the warm-up exercise, and it must last for 20 ~ 30 seconds, which will help the muscles relax and let the bodybuilders get more meaningful stretching exercises.
Third, do the necessary water supplement: when you are exercising, your body will lose water quickly because of sweating, and these liquids must be replenished in time. Otherwise, with the passage of time, dehydration will occur during rest and people will feel thirsty. So, don't forget to hydrate your body from beginning to end.
Fourth, the exercise needs to "cool down" at the end: just like the body needs time to "warm up" before fitness, the body needs time to restore calm and let the heart rate return to normal after exercise. Slow down slowly until the heartbeat returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.