Do physical exercise on Monday morning, serve ten balls, rest for three minutes and rest for four minutes. Tuesday afternoon, two groups of rhythmic gymnastics, neck pain and jumping, variable speed running. 200m middle speed running+100m jogging+100m middle speed running+100m jogging+100m jogging, once every 5 minutes. Take a five-minute break. Carry out five groups

Breathe through your nose. When jogging, the intensity of exercise is low, and oxygen inhalation can meet the needs of muscles. The energy required for muscle activity is guaranteed by aerobic metabolism. After running fast, the human body's demand for oxygen has greatly increased. At this time, due to the limitation of heart and liver function, the demand for oxygen for exercise can not be fully met, and the energy needed for muscle activity needs to be partially supplied by anaerobic metabolism. Acid metabolites such as lactic acid produced during anaerobic metabolism will cause changes in the acid-base balance of muscles and blood. In the long run, the body will adapt to acidic metabolites during exercise and increase the alkali reserve in the blood. At the same time, variable speed running can further strengthen the activity level of cardiopulmonary function during exercise.

Jump rope for 5 minutes on Wednesday afternoon and rest for 8 minutes. One of the quadruplets

In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. Skipping rope has a good promoting effect on heart function. It can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very significant for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system.

Play table tennis on Thursday

Table tennis is a ball game with strength, speed, flexibility, agility and endurance.

1. Prevention and treatment of myopia: Playing table tennis can make the eyeballs move continuously and enhance blood circulation, thus eliminating or alleviating eye fatigue and playing a role in preventing and treating myopia;

2. It can strengthen the brain and improve intelligence. In table tennis, the brain is required to think quickly and nervously, which can promote the blood circulation of the brain and has a good brain-strengthening effect.

3. Coordination can be improved: eye to eye, hand to hand, step to step. Improve the coordination and balance of the body.

50 minutes

Friday afternoon

Play badminton

A. exercise the agility of hands and feet; B, exercise the flexibility of the body (waist and shoulders); C. exercise the coordination of various parts of the body; D. Participants' reaction ability will be fully exercised and their reaction speed will be significantly improved. Play the game with 2 1 ball. Play a game and take a five-minute break. Two or three games.

Saturday morning

Ride along Linda North Road to the south gate of Olympic Sports Park and back again.

Rest on Sunday

50 sit-ups

Model essay on college students' individual physical exercise plan II

Monday

half past six

(1) Jogging for 2500 ~ 4000 m (aerobic training can improve cardiovascular system and enhance endurance)

(2) Stretching activities (improving flexibility and accelerating physical recovery)

17:30

(1) strength training (fully warming up before training) push-ups 15/3 group pull-ups, personal ability (upper limbs) 20 sit-ups /3 group (abdominal muscles), leg squats 10/2 group (lower limbs) push-ups15.

Tuesday

You can also arrange your favorite sports activities during the break (not too intense)

Wednesday

Repeat Monday's training

Thursday

17:30

(1) Anaerobic training (warm-up before exercise): 30m accelerated running 2 groups +50m accelerated running 2 groups+100m accelerated running 2 groups +200m sprint 3 groups.

(2) Aerobic training: jogging 20xxm

(3) Relax and stretch muscles after exercise.

Friday

Arrange favorite sports activities (such as basketball, volleyball, table tennis, etc.) )

Saturday

17:30

(1) Strength training (fully warm up before training)

Push-ups 15/ Group 3 Pull-ups to See Personal Ability (Upper Limbs)

20 sit-ups/group, 3 groups (abdominal muscles)

Leg Squat Stretching 10/ Group 2 (Lower Limbs)

Push-ups 15/ group 2 (back muscles)

20 steps/group 2 (explosive force of lower limbs)

Pay attention to stretching after strength exercises.

Sunday

Have a full rest, don't engage in too strenuous activities, and fully recover. I wonder if it suits you? Specific requirements can be made. The alternation of rest and exercise, and the alternation of various exercise contents, methods and means are helpful to prevent sports injuries caused by local fatigue.

Model essay on college students' individual physical exercise plan 3

First, the purpose of fitness

Today, when the country is vigorously developing the national fitness campaign, equipment fitness is very attractive because it is simple and applicable, which can effectively enhance people's physique, improve people's health level, develop whole body muscle strength, enhance strength and strengthen personal willpower. It can make the weak strong, obese people strong, children grow up healthily, and the elderly live a long and healthy life. So it is very popular with the public, especially those with high level of cultural knowledge. Personally, I am thin, weak and lack of strength, so I always need a scientific and effective method to improve my figure, and equipment bodybuilding is my best choice.

When we do equipment fitness, we must make a scientific and systematic exercise plan according to our personal physical condition to overcome the blindness, one-sidedness and randomness of exercise, and at the same time, it is convenient to check the exercise effect, sum up experience, change methods and improve the fitness effect. So I made the following table myself, from which I have a clear and comprehensive understanding of my physical condition and existing problems. This will be of great reference value to my bodybuilding plan.

Second, one-week planning.

Since it is a personal fitness plan, it will inevitably highlight the characteristics of personality. In addition to considering the personal physical condition listed above, it is also necessary to comprehensively consider personal interest in various equipment, gym facilities, seasonal climate conditions, nutritional supplement conditions and their spare time. I take a week as a fitness cycle, and determine the fitness goals, sports events, exercise time and frequency, exercise intensity and amount of exercise for a week. The main fitness goal is to improve the muscle strength of all parts of your body, which is manifested by bench press reaching 50kg and hard pull reaching 1 10kg. The relevant arrangements are as follows:

Warm-up activities: jog around the gym twice and do warm-up exercises.

Time schedule: 6:00-7:30 pm (because there is no class at night, I will arrange fitness every night, then take a shower, supplement nutrition and rest and sleep).

The time interval between the following groups is 1 minute. Change the action interval to 3 minutes.

Monday: pectoral muscles and triceps brachii

Action 1: flat barbell bench press, 4-6 groups 8- 12.

The second action: tilt the barbell upward and press it horizontally, with 4-6 groups of 8- 12 each.

The third action: flat dumbbell bench press, 4-6 groups of 8- 12 in each group.

The fourth action: tilt the dumbbell upward and press it horizontally, with 4-6 groups of 8- 12 in each group.

The fifth movement: flat dumbbells clip chest (small weight), 4-6 groups, 30 in each group.

Rest for about 10 minutes.

The sixth movement: flat barbell narrow grip, 4-6 groups of 8- 12 each.

The seventh action: the arm flexes and stretches in the reverse grip, with 8- 12 in each of the 4-6 groups.

The eighth action: bend over and stretch your arms. Each group has 4-6 groups of 8- 12.

Tuesday: Back muscles, biceps brachii

Action 1: pull-ups, 4-6 groups, each group until it can't move.

The second action: rowing in a sitting position, 4-6 groups, 8- 12 in each group.

The third action: rowing and standing, 4-6 groups, 8- 12 in each group.

The fourth action: hard pulling (60Kg), 4-6 groups, 8- 12 in each group.

The fifth action: Bend over the birds, 4-6 groups, 20 birds in each group.

Rest 10 minute

The sixth movement: 2 barbell bends, 4-6 groups, 8- 12 in each group.

The seventh measure: 2 dumbbell bends, 4-6 groups, 8- 12 in each group.

The eighth measure: concentrate on bending, 4-6 groups, 8- 12 in each group.

Wednesday: deltoid, leg

Action 1: standing barbell lift, 4-6 groups, 8- 12 in each group.

The second action: sit in dumbbell lift, 4-6 groups, 8- 12 in each group.

The third action: lift dumbbells horizontally in front, 4-6 groups, each with 8- 12.

The fourth movement: dumbbell side lift, 4-6 groups, 8- 12 each group rest for 20 minutes.

Thursday, 1. Two groups of flat barbell bench press, each group 12- 15 times, rest between groups 1 minute.

2. Two groups of barbell squats, each group 12- 15 times, rest between groups 1 minute.

3. The sitting posture of the instrument is divided into two groups 12- 15 times, and the rest between groups 1 minute.

4. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

Repeat the above exercises from Friday to Sunday.

Second, matters needing attention

1, pay attention to safety

Fitness equipment has a certain weight. Be sure to prepare carefully before exercising. Pay attention to check whether the equipment is firmly installed during exercise to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should be around to protect them.

2. Nutritional supplement: We know that without proper nutritional supplement, the training will not be effective, and sufficient heat energy and high-quality protein should be supplemented at the end of each training. However, considering the limited conditions in the school canteen and my own financial ability, my nutrition plan is: a bottle of Gatorade and a piece of chocolate during training. After the training, beat chicken legs, fish, steak, tofu and so on. In the second canteen, there is also a bottle of nutrition express. Have a rest after dinner and take a hot bath to relax your muscles. At 1 1 in the evening, drink a cup of hot milk, eat a piece of chocolate, and then have a good sleep.

3. Practice less other events.

During a week's exercise, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.

4, firm confidence and perseverance

Fitness is a long and arduous exercise. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.

Third, personal experience.

All along, I want to make a big change in my physique and body shape, and then I understand that equipment bodybuilding is the most scientific, effective and fastest method. Therefore, this semester, I was fortunate to be selected as Teacher Liang. Every class is carefully taught by teachers, with perfect equipment and mutual encouragement and help from classmates. Although the foundation is poor, I practice hard every time to test my endurance and challenge the limits of my body. After going back several times, my back ached and I had a hard time climbing the stairs. However, I am very proud to see that my weight such as bench press and hard pull has improved a little.

If you really like this activity, you will feel that equipment bodybuilding is not just a course, not just a simple exercise, not just to improve which muscle, but a living habit to adhere to. It represents a healthy, positive and persistent attitude towards life, which is of great benefit to physical and mental health. Therefore, I think in the days of college and social work in the future, there will often be scenes of me sweating in the gym, and I will always stick to this sport! (1) Model physical education teaching plan for college entrance examination (3) (2), model physical exercise plan for college students (3), model physical exercise plan for college entrance examination (4), work plan for physical education teaching in primary schools in 2023 (2) (5), model physical education work plan for primary schools in 2023 (3) (6) and model essay for primary school physical education work plan in 2023 (3) The professional catalogue and enrollment of Beijing Sport University in Hebei in 2022 (9), and the professional catalogue and enrollment of Beijing Sport University in Anhui in 2022 (10).