What are the principles of physical exercise?
1, the principle of proceeding from reality
The principle of proceeding from reality means that physical exercise should determine the purpose of exercise, choose appropriate sports, and reasonably arrange the exercise time and load according to the actual situation and external environmental conditions of individuals. This is the principle that must be followed to strengthen physical fitness and improve sports level.
(1) Proceed from one's own reality: Due to the differences in gender, age, physique and health status, physical exercise should proceed from one's own reality, purposefully select and determine exercise items and methods, and reasonably arrange exercise time and exercise load. Before each exercise, you should evaluate your health at that time, so that the difficulty and intensity of exercise do not exceed your body's endurance. Violating the basic laws of human development can only endanger health.
(2) Proceeding from the reality of external environmental conditions: when taking part in physical exercise, on the one hand, we should follow our own actual situation; On the other hand, according to the actual situation of season, climate, venue, equipment and other external conditions, and according to scientific exercise methods, we should reasonably choose sports items, exercise time and exercise load in order to receive good exercise results. For example, we should focus on developing endurance and strength in winter, and focus on technical projects in spring and autumn. Swimming is an ideal exercise in hot summer, but don't exercise in the sun for too long. Before strength training, carefully check the equipment to avoid injury accidents.
2. The principle of gradual progress
The principle of gradual progress mainly refers to arranging the exercise content, difficulty, time and load according to the law of human development and the overload principle, and gradually improving the requirements in a planned and step-by-step manner. Make the human body adapt constantly, and at the same time, the physique is gradually enhanced.
(1) Progressive exercise load: When the body adapts to a certain exercise load, the stimulation of this load on the body will become less. At this time, the exercise time and times can be appropriately increased. Let the body have a new adaptation. However, the increase of exercise load should gradually increase from small to large. In the initial stage of physical exercise or when resuming exercise after interruption, the intensity should be small and the time should be short, so don't rush for success.
(2) Step by step in the practice content: the practice content should be from simple to complex, and the movement requirements should be from easy to difficult, gradually increasing the difficulty. First of all, we should consider the items and contents that are simple and easy to receive exercise effects. In each exercise, we should also start with simple and low-intensity content, and then gradually increase the difficulty and exercise load. Only by following the basic laws of human physiological and psychological development and scientifically arranging appropriate exercise load and content according to one's own physical health can physical exercise achieve good exercise results.
3, the principle of perseverance
Physical exercise should be continuous and systematic. Only by taking part in physical exercise regularly, arranging sports suitable for one's hobbies, and making a fitness plan scientifically can one continuously and effectively enhance one's physique. Scientific experiments show that people who do not often participate in physical exercise or interrupt physical exercise will obviously reduce their original physical function, quality and sports technical level. The longer the movement is interrupted, the more obvious it disappears.
Mastering a sports skill also requires perseverance. There are a large number of nerve synapses in the human brain, and these synapses must be constantly stimulated through fixed repetitive movements in order to form a set of fixed reactions in the brain, that is, dynamic stereotypes. After the dynamic stereotype is established, athletes can habitually and skillfully complete a set of actions. If you can't keep practicing, the conditioned reflex can't be strengthened in time and slowly fade away, and the action memory is not strong.
4, the principle of comprehensive exercise
The principle of comprehensive physical exercise refers to the comprehensive and coordinated development of physical form, function, physical quality and psychological quality through physical exercise.
The human body is an organic unity, and the functions of various organs and systems are interrelated and influence each other. Therefore, the contents and methods of physical exercise should strive to influence the body in an all-round way, so that all kinds of physical qualities of the body and the functions of various organs and systems of the body can be fully developed. The choice of exercise content and exercise means should not be too single, because each kind of exercise content or exercise means has limitations on the body, and the exercise content and exercise means should be diverse and rich, and it is necessary to avoid long-term exercises that only exercise a certain part of the body and develop a certain physical quality. In practice, you can focus on one item, supplemented by other exercises. For example, bodybuilders should add some exercises to develop aerobic endurance and flexibility while practicing muscle strength, so that the body can get comprehensive exercise.
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