warm up
Get out.
The duration is 0/5 to 20 minutes on the first day/kloc-,and then gradually lengthened. It is recommended to start jogging. The principle is: don't stop when you start running. It doesn't matter if you run slowly, but you can't walk or stop to rest. You should stick to the scheduled time.
After 2 weeks of persistence, the daily running distance is longer than the starting time. The principle at this time is: once you feel that you can't run, you must bite the bullet and run 200 meters. This 200 meters must be a sprint. This is very important, it is the improvement of endurance!
After running every day, walk for 15 minutes, and then relax slowly.
At the end of running, exercise your muscles.
launch
No breakfast for half an hour. Drink some warm water slowly.
Pay attention to keep warm and cold when running in winter, warm up well before going out, jump rope for a while first, don't wear too little clothes, be sure to wear them.
Athletic wear
, sports shoes.
Running is the most basic exercise, which can keep you in a good mental state, especially in the school-age stage, which can make you better than others and is also of great benefit to your brain.
As for muscle exercise, it is not recommended to do too much. At your age, you can do more push-ups (every day, the movements should be standard), and you can cooperate if you have the conditions.
pull-up
.