1, the first is to warm up.

Warming up before exercise can get twice the result with half the effort. Running in the same place for 2 minutes first can make the whole body move. Then, you can stretch your arms upward and lunge leg press to make your whole body muscles active.

Step 2 push-ups

Training function: it can strengthen the muscle mass of pectoral muscle and biceps brachii, improve strength endurance and ground balance, and also has training effect on the core strength of waist and abdomen?

Action description: Push-ups are supported by palms and feet, and the back should be straight. The most standard is to put your hands on your chest to do push-ups, and do 4 groups at a time, one group 12, which is the best. After doing it, you can carry out intensive training according to your physical condition. ?

3. Flat bracket

It is a kind of muscle training similar to push-ups, which is suitable for both boys and girls. Flat plate support can exercise transverse abdominal muscles, which is needed for boys' mermaid line and girls' vest line.

Description: Forearms and feet support the body motionless, four groups at a time, and one group can support for 30 seconds.

Step 4 sit-ups

Sit-ups are an important part of physical training, mainly to strengthen abdominal muscle training. Both the army and physical education class need to do this action to keep fit or practice explosive power.

Description: Put your legs together and put your hands on your ears instead of your head (remember). Do push-ups by using the contraction force of the abdomen. Do 4 groups at a time, one group 14.

Extended data:

Basic requirements of physical training:

Physical training serves to improve athletes' comprehensive special competitive ability and must be combined with the characteristics of special sports. It is necessary to arrange general physical training and special physical training reasonably. General physical training can comprehensively develop athletes' sports qualities such as strength, endurance, speed, agility, coordination and flexibility, improve the functions of athletes' organs and systems, and make athletes' bodies develop in a balanced way.

At the same time, through general physical training, improve the health level of athletes. The purpose of special physical training is to make athletes' physical fitness directly serve the improvement of sports performance. General physical training serves for special physical training, while special physical training directly serves to improve the overall competitive level of athletes.

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Baidu encyclopedia-physical training