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.
(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.
How should teenagers scientifically carry out physical exercise
1, according to the growth and development characteristics of the motor system
1. 1. In order to prevent the deformation of the spine, chest, pelvis and lower limbs of teenagers, we should not only develop correct posture in daily life and study, but also develop correct posture of standing, standing, running and jumping in physical exercise, and the exercise load should not exceed the physical load, especially do not engage in static strenuous activities, and pay attention to strengthening the spine. 、
1.2. Teenagers should pay attention to all parts of the body, especially the contralateral limbs, when they are engaged in some sports with asymmetric limbs, such as badminton, table tennis and long jump, or when they are in a relatively fixed posture for a long time, so as to ensure the balanced development of limbs and the normal shape of the spine. 1.3. Many teenagers practice running and jumping repeatedly on the solid ground because of their inattention. If this happens frequently, it will lead to premature ossification of lower limb bones and abnormal pelvic development, thus affecting the normal development of bones. Therefore, teenagers should not do the above-mentioned sports when doing physical exercise. Because the bone tissue of teenagers is in the growth and development period, outdoor sports activities and sunbathing should be arranged more, and sufficient calcium and phosphorus should be supplemented in the diet to promote their normal development.
1.4. At present, when some teenagers are doing strength exercises, because of too much load, too many times and too long time, their legs and feet are deformed and their lower limbs are ossified ahead of schedule, which affects their height growth. Therefore, teenagers should not engage in strength exercises too early, and some resistance and lighter weight-bearing exercises can be used to develop muscle strength. In addition, the tension of flexor muscles is stronger than that of extensor muscles, so it is necessary to strengthen the strength exercise of extensor muscles, and also strengthen the development exercise of deep muscles and small muscle groups to promote the coordinated development of muscles.
1.5. Teenagers should avoid using passive long-term hard pressing when practicing flexibility to prevent defensive reflex caused by pain, joint ligament injury and bone deformation. While developing joint flexibility, we should pay attention to developing the strength of muscles around the joint.
2. According to the growth and development characteristics of cardiovascular and respiratory system.
2. 1. Because the maximum lung ventilation, the maximum oxygen uptake and the negative oxygen debt capacity of teenagers are smaller than those of adults, it is necessary to arrange the exercise load reasonably, the intensity can be slightly higher, but it should not be too high or too hasty, the density should be small, the interval times should be more, and the exercise time should not be too long. For some long-term strenuous exercise, excessive strength exercise and excessive endurance, it is not appropriate to use it too much.
2.2. Some teenagers like to hold their breath, stand upside down and "bypass" excessively, which is not good, because it will increase the burden on the heart.
2.3, teenagers in physical exercise, according to the structure of the action, rhythm and force, etc. Step by step, master scientific breathing methods, especially strengthen breathing depth practice and develop good breathing habits.
3. According to the growth and development characteristics of nervous system
3. 1. Because the nervous system of teenagers is immature, the excitation process of cerebral cortex is dominant, the excitation and inhibition process is fast and flexible, it is difficult to concentrate, and nerve cells have poor working endurance and are prone to fatigue. Therefore, it is not appropriate to choose monotonous long-term action practice or long-term repetitive action during physical exercise. Otherwise, it will easily lead to fatigue and injury accidents.
Physical exercise plays an important role in the growth and development of teenagers, but many teenagers have a series of adverse symptoms such as fatigue, emaciation, slow or stagnant physical development and decreased resistance after exercise. The main reason is that there is no reasonable nutritional supplement. Lack of nutrition and insufficient supplement will cause the decline of physical function and accelerate fatigue. For example, after long-distance running, if the carbohydrate intake is too low, it will soon lead to insufficient energy supply and even hypoglycemia. Teenagers are in the period of growth and development, with vigorous metabolism and high calorie consumption. The growth and development of various organs and tissues need rich nutrition. Teenagers need reasonable nutritional supplements after exercise. Although some parents know about nutritional supplements, they don't pay attention to methods, which leads to overnutrition and obesity. These are not good for teenagers' health, but also have an impact on physical exercise. Therefore, scientific and reasonable nutrition methods are very important. Linus Paulins, a British nutritionist and Nobel Prize winner, asserted that "reasonable nutrition can prolong human life by 20 years."