The definition of physical exercise refers to the basic contents and methods of engaging in physical activities. Including all kinds of exercise methods and activities aimed at promoting the normal development of the body and giving full play to its functions. The content is very rich. In view of the increasing weight of physical education in the senior high school entrance examination, we have to attach great importance to the influence of physical education on the total score of the senior high school entrance examination, not to mention that physical education can be prepared in advance, so in order to get high scores or even full marks in the future senior high school entrance examination, it is necessary for our students in Grade One and Grade Two to attach importance to physical education earlier and strengthen their usual physical exercise. Here are some training methods and skills for routine inspection items:

I. 200-meter running

Features: If there is no accident, 200 meters will still be a compulsory item in the physical education entrance examination next year. This event requires not only absolute speed, but also speed endurance, which will have higher requirements for muscle strength and cardiopulmonary function.

Difficulties: the rationality of action and speed endurance.

Practice method:

1, in-situ swing arm practice, you should feel relaxed and fast (you can practice in front of the mirror, so it is easy to find action problems and correct them in time); Time: 10 minutes or so

2, high leg lifting exercise (combined with swing arm exercise, knees raised, the body does not lean back);

Exercise: 4 groups each time, 40 times in each group (counting one foot)

3, one-legged jump: Action requirements: stride as much as possible, and raise your knees as much as possible.

Exercise amount: 4 times for the left and right feet, and the distance is about 30 meters.

4. Slope running (uphill): This exercise is most helpful to improve the performance of 200 meters. There are slopes in general parks in Shenzhen. But be sure to pay attention to safety. Practice method: First, select the site with small slope and short distance for initial training. With the improvement of ability, you can gradually increase the difficulty-practice in a field with a large slope and a long distance.

Second, sit-ups

Features: Girls' project is the project with the largest number of students in previous senior high school entrance examinations, and it is also the easiest project to practice scores.

Difficulties: speed and endurance.

Practice method: practice speed first, then endurance.

1, speed exercise: 15 second fast exercise: try to reach the speed of 15 second, and do 15 times or more. Practice 4-6 times each time.

2. Endurance exercise: Do it every time 1 min for 30 seconds. If you really can't do it, you can take your hand off your head and continue to do it within the specified time. Practice 2-3 times each time.

Physical reaction: When you start practicing, your abdominal muscles (abdominal parts) will feel sore. In severe cases, it hurts to lean back or even laugh. This is a normal reaction. After practicing for a period of time (about a week), this reaction will gradually disappear.

Third, basketball-dribbling and layup.

Features: It is a combination of dribbling and shooting. This project has the largest number of male students in the senior high school entrance examination in recent years, and it is easier to get full marks.

Difficulty: It requires high sphericity.

Practice method: 1, practice dribbling and shooting at close range under the basket.

2. Watch and imitate the movements of students with good skills.

3. Think more and ask more questions.

Of the above three points, the first point is the most important.

Fourth, the solid ball

Features: Suitable for students with strong figure, good explosive power and coordinated movements.

Difficulties: good strength, good flexibility and coordinated movements.

Practice method: 1 Through classroom study, master the basic technical action essentials.

2, strength exercises: do more push-ups, sit-ups, as well as weight-bearing push-ups and neck push-ups.

3. Conditional students can buy a solid ball (around 25 yuan) and practice at home during holidays, but they must pay attention to safety.

Verb (abbreviation of verb) standing long jump

Features: It is very helpful to improve the explosive power of lower limbs.

Technical essentials: the feet are naturally opened (about 20cm), and the swing arm and take-off movements should be coordinated. Take off suddenly and try to jump. When landing, try to lift your legs and land your heels first.

Difficulties: fast takeoff, high takeoff and late landing.

Practice method: 1, jump with your knees in place: after jumping up, put your knees in your hands and keep your knees on the ground (preferably on the grass). Practice 4 groups each time, 4-6 times in each group.

2. Set a goal jump: Draw a line 5cm before your best performance and ask yourself to cross the goal line every time you practice. Every exercise 12- 16 times.

Six, skipping rope

Features: simple equipment and convenient practice.

Technical essentials: the rope should be smaller and heavier, so it will be faster to throw the rope.

When practicing, the arm should be relatively fixed, and the rope should be swung by the strength of the wrist (because the swing range is small and the frequency is fast). Take off with your feet together, and use the strength of your ankles to make your forefoot take off the ground, and your heels should not touch the ground as much as possible. Note: Your feet are only slightly off the ground! (about 1-2cm high) This is very important and directly affects the speed.

Exercise method: 1, speed exercise: 20-second jump. 4-6 times

2. Endurance exercise: 1 min for 30 seconds. 3-5 times

Seven, pull-ups

Features: It belongs to boys' sports, and it is easier to get full marks, which is suitable for students with average body shape who insist on practicing.

Technical essentials: Hold the lever forward with the palm of your hand. When you rise, your chin should pass through the lever, and when you fall, your elbow should be completely straight. When practicing, use the instantaneous explosive force to pull the body up. After the chin passes the pole, the arm is completely relaxed and the body naturally "falls off". Remember: the body is completely relaxed and "falls down", but you can't get rid of it. When you fall to the lowest point, use the moment of rebound to suddenly pull your body up again.

Difficulty: catching the moment of rebound and inertia suddenly exerting force.

Exercise method: Do more push-ups and dumbbells to improve upper limb strength. At the beginning, you can recline on the lower horizontal bar (landing your feet), and then gradually transition to the regular horizontal bar practice. Please remember: as long as you can achieve five, you have the ability to achieve 15. (The time required to reach 15 is directly proportional to your practice attitude.)

Note: The above items and exercise methods are provided for students to exercise themselves at ordinary times, especially on holidays. Make full preparations before practice to avoid injury. At the same time pay attention to safety. In addition, you can consult the PE teacher at any time if you have any questions.

The usual exercise method:

First, do endurance quality exercise at home (jump rope for 2 minutes, 50 meters× 8 running back and forth)

1, jump short rope

(1), shake the rope forward and jump with your feet continuously.

(2) Shake the rope forward to change the jump.

The above exercises can be carried out in the way of timing counting or fixed number timing. The timing is 3 minutes; The fixed number is preferably greater than 300. Generally repeat 2~3 groups. You can also gradually increase the time and frequency from less to more according to everyone's specific situation.

2. When running, keep your legs high

When running, the upper body stands independently or leans forward slightly, the thighs are raised at right angles to the upper body, the calves are relaxed, and the thighs are naturally closed. Hip joint, knee joint and ankle joint of kicking leg are completely straight. When landing, the thighs actively press down and land with the forefoot, the arms naturally swing back and forth, and the center of gravity of the body is raised.

This exercise is carried out by counting or counting, and the general time is not less than 30 seconds; No less than 60 times. Gradually increase the frequency and time according to everyone's specific situation.

Step 3 run the stairs

Use the stairs of the building for running practice. Run fast, relax and jog or walk down when you come down. The number of repetitions and the number of floors to run will gradually increase according to my specific situation.

Second, the development of leg strength unarmed exercise (standing long jump)

1, squat down and jump up

Generally, each group 10~ 15 exercises and completes 2~3 groups.

Step 2 hop on one foot

The distance between each group is about 20~30 meters, and there are 2~3 groups of left and right feet respectively.

3, leapfrog

The connection between the two jumps is required to be fast, so that the jumping action has rhythm and lightness. When practicing, you can specify the distance, such as 10~20 meters; Numbers can also be specified, such as 6~ 10, generally repeating 2~3 groups.

4, lunge exchange jump

When practicing, open your feet back and forth in a lunge and put your toes forward. After jumping on the ground, the legs exchange in the air, and then land in a lunge with the other foot in front. It is required to jump up as much as possible after landing and complete the specified number of times. Generally 10~20 is a group, and 2~3 groups are completed.

Step 5: Step exercises

You can use natural conditions such as corridors and stairs to practice, and you can jump with both feet.

Third, develop the exercise method of suspension strength (pull-ups)

1, oblique pull-ups

Action method: The two front grip bars are shoulder-width, the feet stretch forward and push the ground, the body is straight (the angle between the body and the ground is less than 45 degrees), the arms are obliquely hung at 90 degrees with the trunk, and the chin touches or exceeds the bars by bending the arm pull-ups, and then straightens the arms to recover. Practice repeatedly like this.

Practice times: 10~20 times, and do 4 groups.

Note: keep your body straight and your feet can't move during practice; Can't you use your upper and lower arms? Give help.

Step 2 bend your arm and hang it

Action method: Hold the bar with both hands back (right) shoulder width, and bend your arm with the help of (or pedal stool) to make your chin hang on the bar.

Practice time: 20~50 seconds, do 2~3 groups.

Note: don't swing your body and don't touch the bar with your chin. Practice should be gradual. At the beginning, the practice time can be shorter and the number of groups is relatively more, and then the practice time can be gradually increased. When doing this kind of static exercise, we should master the correct breathing method, that is, inhale deeply first and then exert force, that is, spit out the gas and pull the abdominal muscles inward as much as possible; After the exercise, you should do upper limb relaxation exercise.

Step 3 pull-ups

Action method: Hold the bar with both hands and start to hang the arm shoulder width, bend the arm to pull the chin over the bar, and then straighten the arm to the original position. Practice repeatedly.

Practice times: 5~ 15 times, and do 2~3 groups.

Note: Don't rely on the power of swinging or bending when pulling the body. When you start practicing, you can give some help appropriately, so that the practitioners can enhance their self-confidence while experiencing the movements.

Fourth, develop abdominal exercise methods (sit-ups)

1, supine leg lifts

Action method: Lie on your back on the mat or bed, hold the mat or bed on both sides with both hands, straighten your legs together, straighten your feet, retract your legs when lifting, put down your legs into a ready posture, and practice repeatedly.

Practice times: 10~20 times, and do 4 groups.

Precautions: When lifting legs on your back, keep your upper body still. When pushing up, speed up as much as possible, and then slowly put it down. Inhale when lifting, and exhale when releasing. With a certain level, you can continue to practice quickly.

2, inclined plane sit-ups

Action method: choose a slope or make a slope with one end of a wooden board or mattress, lie on your back, with your feet high and your head low, tuck in your abdomen and bend your arms, swing your arms forward and touch your feet with your hands. Then go back to your back.

Practice times: 20~30 times, and do 4 groups.

Note: the action speed is fast when sitting up, but slow when falling back. Inhale when sitting up and exhale when leaning back.

3. Lie on your back at both ends

Action method: You can practice on the bed or carpet. Lie straight on your back, raise your arms, put your legs together, and straighten your feet. When practicing, abdomen should be closed quickly, upper body and legs should be lifted at the same time, hips should be supported, and hands should touch feet. Practice repeatedly like this.

Practice times: 5~ 15 times, and do 4 groups.

Note: when practicing, close quickly and forcefully, straighten abdomen, arms and legs, and touch. Inhale when abdomen is closed, lift arms and legs, and exhale when reduction is put down.

4. Lie on your back and lift your upper body

Action method: lie upright on the bed or mat, with two fingers crossed behind the head, elbow joint open, and the other person pressing the practitioner's calf. Hold your head high, lift your upper body hard, bend back as fast as possible, and then restore.

Practice times: 5~ 15 times, and do 4 groups.

Note: When practicing, lift your upper body quickly and forcefully. The higher the upper body is, the better. When reducing the gap, slow down. Lift your upper body immediately after touching the mat, inhale when you go on stage, and exhale when you restore. This exercise can also be done with weight, that is, carrying negative barbells and other objects on your back, but the weight should not be too heavy. Pay attention to the stability of the weight-bearing objects.

Five, improve the basketball dribbling skills (14m× 4 round-trip dribbling)

Action method: spread your feet back and forth, bend your knees slightly, lean forward slightly, take your elbow as the axis, and keep your forearm up and down. Move, press the upper part of the racket ball with your fingers and wrists (when dribbling the ball forward, install the upper part of the racket ball), and the ball bounces about waist high. Requirements: when dribbling, the wrist is relaxed and the strength is moderate.

Practice method:

(1), dribble in situ

Change hands in front of the body or dribble without changing hands; Dribble back and forth on the side.

(2), mobile dribble

Dribble in a straight line; Dribble around; Curve dribbling, etc. Requirements: balanced development of left and right hands.

Note: when dribbling, the racket movements and steps should be coordinated; The landing position of the ball should be appropriate and the strength should be moderate.

6. Practice methods to improve volleyball cushion technique (30 seconds double arm cushion (over the head))

Action method: semi-squat posture preparation. When the ball comes to the distance of one arm in front of the chest and abdomen, the two arms are clamped forward and inserted under the ball, the hands and palms are close together, the hands and fingers are overlapped and clenched, the two thumbs are parallel, the wrist is slightly pressed down, and the two arms are everted to form a plane. When hitting the ball, the legs and feet are pushed forward, and at the same time, the waist is pulled to send the arm, and the ball is placed in front of the abdomen by the first half of the forearm. Requirements: Hold the arm, control the hitting surface and coordinate the exertion.

Practice method:

Free-hand imitation exercise; Make up the ball; Throw a mat; Self-cushion wall; Pairing.

Seven, kicking shuttlecock

Kick with one foot or double * * *, each kick will land, and the height of kicking shuttlecock should be above the waist. Practice method: you can use timed counting or fixed number to time. Timing takes 2 minutes, and the fixed number should be greater than 100. Generally repeat 2~3 groups. You can also increase the frequency and time step by step according to everyone's specific situation, from less to more. The concept of physical exercise The nervous system is the "headquarters" of the human body. The function of the nervous system, especially the brain, is related to the functional adjustment of various organs and systems of the human body and plays a decisive role in the strength of human physique.

Through physical exercise, you can exercise the brain and nervous system, and improve the intensity, balance, flexibility and endurance of nerve cells. It can make nerve cells get more sufficient energy and oxygen supply, and make the brain and nervous system get enough energy and material guarantee when they work hard. According to the research, when brain cells work, the amount of blood needed is 10-20 times that of muscle cells, and the oxygen consumption of the brain accounts for 20%-25% of the total oxygen consumption. Physical exercise can make the brain's excitement and inhibition process alternate reasonably, avoid nervous system overstrain, eliminate fatigue, and make the mind clear and quick-thinking.

With the improvement of nervous system function, the control and adjustment ability of various organ systems in an organism, especially the motor system, can also be continuously improved and improved.

Physical exercise can improve the function of circulatory system.

The circulatory system of human body consists of heart, blood vessels and lymphatic vessels. The heart is a dynamic organ, blood vessels and lymphatic vessels are transport organs, and lymphatic vessels also have defensive functions. Through the activities of the circulatory system, the human body supplies blood to tens of billions of cells all over the body, and the blood continuously transports the oxygen ingested by the respiratory system and the rich nutrients ingested by the digestive system to various tissues and organs of the human body, thus maintaining the vitality of life. If the heart function is not good and the transportation system fails, the metabolism and life activities of human body will be seriously threatened. Therefore, the heart is the most important organ of the human body, and the functions of the heart and blood vessels largely determine people's health and physique.

According to physiological research, athletes' hearts are bigger than those of ordinary people. When they are quiet, the number of pulses per minute is less than that of the average person, and the output per stroke is larger than that of the average person, so they can quickly adapt to the needs of strenuous exercise and recover quickly after exercise. Normal people output about 5000 milliliters of blood per minute when they are quiet, 20000 milliliters per minute when they exercise vigorously, and well-trained athletes can even output 35000 milliliters per minute.

According to Astrand's report, 30 Swedish elite athletes have been systematically trained for many times (28 hours per week), and found that the average maximum oxygen uptake reached 3.8T L/min (compared with 2.6 L/min in the control group), and the heart volume, lung volume and hemoglobin volume also increased significantly, which was highly correlated with the maximum oxygen uptake. After stopping physical exercise 10 years, the average oxygen intake of girls decreased by 29%, but the heart volume changed little, indicating that adolescent exercise had a far-reaching impact on adult cardiopulmonary function. Akram found that 1 1 year-old boys, after half a year's training, improved their aerobic working ability by 15%. After two years of training, the ability of aerobic work has increased by 55%, the heart volume has increased by 45%, and the vital capacity has increased by 54%, which greatly exceeds that of adolescent boys of the same age. Palena Rowa measured the maximal oxygen uptake by treadmill function test, and found that the greater the activity, the stronger the function, and the intensity of its change was the greatest in adolescence, indicating that adolescence is the most sensitive to the role of exercise and the best time for physical exercise.

On September 65438 and June 19865438, Beijing Fucheng Road School conducted two step tests (90 steps in 3 minutes, 40cm for boys and 35cm for girls) for students in Class A, Grade One. The results showed that their cardiovascular system function was significantly improved. See table 7 for details. The values in the table show that the immediate heart rate of boys and girls after 198 1 June load is significantly lower than that of 9 months ago; The recovery rate of heart rate after load 1 min 198 1 year is faster than that of 1980. After the load of 198 1 year, the heart rate of boys and girls returned to the level close to that at rest, but after the load of 1980, the heart rate was much higher than that at rest. These facts prove that physical exercise has a good effect on cardiovascular function. Changes of heart rate after climbing stairs (the physical exercise mode per minute is to run for 20 minutes in the morning, not too fast, and it is best to drink a glass of milk or honey before starting, or boil it directly.

It depends on how you want to exercise, whether it is muscle mass or health.

Let me talk about my plan for your reference. It may not be right. Please accept it.

I will do 100 push-ups around 9 o'clock, in groups of 20 and 5.

Then around 3 pm, we are doing 100, in groups of 20, doing five groups.

Then maybe take a break, do 50 sit-ups, or play dumbbells. A pair of 25 kilograms is almost enough.

Also, bend over and kick when you are idle to improve your flexibility.

When you are strong, you are not easy to get sick. . Being flexible is not easy to get hurt. On the whole. Not too hard, balance is the key, just don't practice eccentricity. I often see some friends practicing, and my right arm is thicker than my left arm. . . It's ugly. Change the composition of physical exercise by yourself.

Everyone has helped you and cared about you, and some touching stories will happen. Come and listen to me!

Meeting the standards in all subjects in physical education class is my weakness. Therefore, my father always takes me out to exercise every night, and I am very tired. Exercise programs include jogging three times, jumping stairs, leg press and high jump ... At first, I thought these programs were very simple, but later I found that they were not easy to finish, so I began to get tired of these programs and stayed at home. Once, my father was angry and said to me, "I'm doing this for your own good. I want your exercise to meet the standard!" " "I said," but I'm tired, I can't stand it! """Then exercise 15 minutes and rest for 5 minutes." Since then, my father and I have become frequent visitors to the park. Walking on the path, I can see my father holding my hand and running in the park from time to time. I exercise every day, and my mother praises me repeatedly. Suddenly I feel that my father is really great, just like a hero.

Last Friday, Mr. Wang, the PE teacher, said that I would take the sit-ups. I panicked when I heard it: Oh, no, I didn't practice sit-ups during the summer vacation. And then you'll be poor! Unexpectedly, the measured score suddenly changed from 32 last semester to 44, which really surprised me! I went back and told my father, and my father said, "Well done, it all depends on the exercise in the summer vacation!" " "My nose hurts and tears are rolling in my eyes: if my father didn't force me to practice, how could I have good grades today?

This matter will always be remembered in my heart and will warm my life. Physical exercise, long jump and standing long jump

Squat hard and put your hands down at the same time.

Go to a position that is most suitable for jumping.

Kick your toes hard and swing your hands up hard.

Put your feet back in the air as much as possible.

Never lean back when you land.

Run-up take-off

First of all, pay attention to your steps and let your powerful legs take off.

When you run again, trot first and then accelerate.

When you take off, you should reach the maximum speed of sprint.

Take off with the front of the foot

Try to keep your feet in the air.

When landing, you can't lean back, you can't retreat.

However, if you are a woman, don't fight too hard, it's safer.

On triple jump ...

I don't think it matters.

The first two steps are very important in the triple jump.

Well, also, exercise should pay attention to the safety of physical exercise. What I exercise every day is "squatting by the wall". I have four feelings and experiences about this. First, I should establish the concept of healthy living and healthy exercise; The second is to have a good attitude; The third is to have firm perseverance. The fourth is to pay attention to the quality of sports. I wrote two aspects a few days ago, you can refer to them.

1. Establish a healthy life concept and a healthy sports concept. I feel from the bottom of my heart that I am trading my hard work and sweat every day for a healthier body tomorrow. I want to learn to invest in health, sweat more, bleed less or not at ordinary times. With this idea, we can develop our habits into nature and integrate our ideas into our daily exercise without regret.

2. Have a good attitude. Because every morning exercise seems to repeat monotonous movements, and I have come all the way from boredom, loneliness and loneliness in the early stage of exercise, and now I am faced with the same scene, that is, irreversible psychological changes have taken place, and my mood has become quiet and full. In the face of loneliness, I no longer want to escape, but endure loneliness, be willing to be lonely, unfold my own spiritual touch in loneliness, let real life pass in my mind like a movie, and record my conversation with myself in my heart. The messy real life may become very organized, and things with internal regularity may surface. This is the exercise of "solitude" ability. Talking and discussing with people is small talk; Traveling with people is traveling. Only when a person is exercising, enjoying everyone's works, or facing the mountains and seas, is the beginning of "solitude" and "self-seeking" in the true sense, and it is also the beginning of soul life. The best physical exercise is not much different from normal people. Pay attention to moderation and don't do strenuous exercise. Your question about summer physical exercise is a little vague. Do you want to ask what you should pay attention to in summer physical exercise?

Just avoid hot time, pay attention to replenish water in the morning or evening, add some salt to the water, jog and do gymnastics.