With the improvement of students' health, society, schools and families pay more and more attention to students' health. In physical education teaching, it is found that students' upper limb strength is far worse than before.

Can not meet the individual needs of students, in view of this phenomenon, it is particularly important to improve upper limb strength exercises. In order to make students develop in an all-round and coordinated way, there are the following practices for reference at work:

1, push-ups

Requirements: the position of hands support is close to the abdomen, and the body is kept on a plane. The support should be lifted quickly and put slowly, and the body should not collapse. Each group 10-20 times.

2、

practise

Requirements: When doing push-ups, don't touch the ground, and stand with your abdomen closed when propping up. Other requirements are the same as push-ups, 10- 20 times in each group.

Step 3 practice lifting dumbbells

Requirements: Stand naturally with your feet, keep your upper body upright, hold your chest high, bend your arms, lift quickly and lower slowly. Shoulder opening when falling, 30-40 times in each group (optional weight).

4. Dumbbell chest enlargement exercises

Requirements: Stand naturally with your feet, keep your upper body upright, raise your arms horizontally, hold your chest out, and don't shake your body back and forth, each group 10-20 times (optional weight).

5, dumbbell arm flexion and extension exercises

Requirements: Keep your arms at the same time or cross, and keep your upper body upright, 20-30 times in each group (optional weight).

6、

Clean and jerk exercise

Requirements: feet are naturally open or shoulder-width-wide, and lifted.

When,

Lift forward, the clean and jerk can be parallel or striding, 5- 10 times in each group (choose your own weight and pay attention to safety).

7、

Snatch exercise

Requirements: Feet should be shoulder-width, hands should be wider than shoulders, and the poles should be lifted quickly.

5- 10 times for each group (optional weight).

8、

practise

Requirements: the two-handed grip is slightly wider than the shoulder, and push quickly and slowly, 4-5 times in each group (optional weight, protection and help).

9、

practise

Requirements: Hold the bar with both hands, the width of the bar is shoulder-width, and the body cannot swing from side to side, each group 10-20 times.

10、

practise

Requirements: Choose the low parallel bars and keep your body perpendicular to the ground during practice, 5- 10 times in each group.

1 1, parallel bars support swing practice.

Requirements: low bar, when supporting swing, both arms swing straight, and the body swings higher than the bar surface, swinging 10-20 times each time (pay attention to safety).

12, combined equipment practice

Requirements: Use combined equipment to carry out upper limb strength exercises and group them according to their physique. The number of exercises can be kept at 10-20 times.

13, wrestling practice

Requirements: stand behind the horizontal line in pairs, and both sides can push and pull, forcing the other side to lose balance. If one side has one foot off the ground, it is failure, and hands are exchanged.

14, throwing

practise

Requirements: Practice carefully, group reasonably and pay attention to safety, 20-40 times for each group.

15, cart game practice

Requirements: two people in a group, the pusher can't push forward or drag left and right, the distance of each movement can't be too long, 10- 15 meters, the speed can't be consistent, and you can rotate more.

16, Cross-rope Tug of War Practice

Requirements: Draw three parallel lines with an interval of 3 meters and a thick rope, and divide them into two groups according to the number of students. Both sides tried to pull the rope through the back 3.

The first person to come wins. The most effective way to practice lower limb strength is to practice resistance. You can do some simple unarmed movements. Like crouching rabbits and jumping frogs. It is best to exercise our quadriceps, hamstrings, calf muscles and gluteus maximus with the help of strength equipment. This exercise is faster, safer and more effective. Of course, if physical fitness permits, you can use some special track and field sprint exercises. For example, running backwards and jumping on one leg can exercise the explosive power of leg muscles. If you want to improve your physical fitness, the first thing is the exercise of cardiopulmonary function, and you can take the simplest running exercise method. The second is to exercise your joints, muscles and ligaments. It is best to do strength exercises in professional sports venues. If you are interested in ball games and antagonistic sports, playing football and basketball can also be a good exercise. Antagonistic Sanda Brazilian Jiu Jitsu can improve your strength and strong cardiopulmonary function. In short, professional, safe and effective exercise is necessary to improve the strength of lower limbs. There are many ways to keep fit. According to your own conditions and hobbies, you'd better go to local professional sports venues.

It is recommended to eat more foods containing protein (including vegetables and meat). Because most muscles are protein, muscles need high protein to repair and grow after exercise.

Meat, such as beef (preferred! ), chicken breast. They are all meat with high animal protein and low fat.

Pork is not recommended because of its high fat.

Vegetables can choose sweet potato, tomato, cucumber and spinach to increase muscle amino acids.

You can choose bananas for fruits, especially it is good to eat two bananas before fitness.