Family exercise suggestion: We have to wait for exercise at this time of school, but I know that exercise can make your body healthier. So my parents and I always defecate first and then drink a glass of water after getting up every day. The most important glass of water for human body is the first glass of water in the morning, so you must drink water in the morning. After drinking the water, we can drive away As the saying goes, if you want to live long, you must run for a long time. So we should keep running every day.

Model essay on family fitness plan:

First, the preparation before exercise:

1. Prepare a 5-6 square meter sports ground at home.

2. Prepare a rubber mat or carpet and put it under the bench to prevent the dumbbell from damaging the floor when it is placed on the ground.

3. Prepare a mirror to hang on the wall in case of correcting actions during exercise.

4. Prepare a stereo or tape recorder to play music during exercise, which can improve the enthusiasm of exercise.

5. Prepare a sitting stool or a bench that can adjust the inclination of the lying board.

6. Prepare a pair of dumbbells with adjustable weight and lock clips.

Second, the basic knowledge of exercise:

1. Please read the technical points of the movement carefully before exercising, and master the technical details of each accurate movement. See {Illustration of Family Dumbbell Exercise Method-Real Person Demonstration (Full Edition)} for details.

2, in the exercise must be combined with the principle of muscle exercise accurate application. You can refer to this article "How to Practice Muscle Men"

3. Exercise three times a week, once every other day, once a week for each part, and exercise dumbbells for 30-45 minutes each time.

4. Do warm-up and stretching for 5- 10 minutes before exercise, and do aerobic exercise for 10- 15 minutes after exercise.

5. Take a rest 1- 1.5 minutes between each group for each movement, and each group will do stretching activities at relevant parts intermittently.

6. If the weight of exercise exceeds the specified number of attempts or it is not too difficult to complete, you can increase the weight by 5- 10% to deepen the stimulation.

Three: Dumbbell Fitness Program:

Dumbbell Fitness Program for Beginners (8 weeks)

Plan the number of groups on the first day, the number of groups on the second day, the number of groups on the third day, and different exercise times every week.

1 Tilt upward, bench press 3, bend your knees and pull hard 2, lift horizontally on the sitting side 2112-15

2 birds leaning upward, 2 rowing backward, 3 sitting posture, 2 2/ 12- 15.

3 dumbbell side lift 1 single-handed rowing 2 single-handed prone side lift 1 3/ 12- 15

4 dumbbell bending alternately 1 arrow squat 4 supine arm flexion and extension 2 4/ 10

5 Dumbbell Bend 2 Sitting Half Squat 2 Sitting Arm Flexion 2 5/ 10

6 sit-ups, 3 heels, 2 prone arms flexion and extension, 2 6/ 10.

Note: In the first week, each action is practiced 1 group, and in the second week, each action is practiced in 2 groups. In the third week, practice according to the prescribed number of groups. 7/8 8/8