Because of the novel coronavirus epidemic, students' term is postponed, so they can't go out at ordinary times and stay at home every day. In order to ensure children's physical and mental health, enhance their physique and improve their immunity, parents should make fitness plans for their children and do some indoor physical exercise. The following physical exercise programs are suitable for children to do indoors. Parents can arrange their children to keep exercising every day according to their children's situation, reduce the time of playing mobile phones and computers, and ensure their health and vitality.

First of all, let's talk about the preparation and precautions before exercise:

1, wear loose and elastic sportswear and sports shoes, and never wear slippers to exercise.

2. Warm up before exercise and do some stretching exercises to avoid injury.

3. Choose a place with good air circulation for exercise, which has more space and can stretch.

4. The exercise time should be 9- 1 1, and 3-5 pm is better.

5, pay attention to keep warm, if you sweat during exercise, the indoor temperature is too low will cause a cold, which is not good for your health.

6, be careful not to disturb the people, it is best to exercise with a cushion, so as not to affect the neighbors.

Second, it is suitable for indoor sports.

1, run in place, run on the treadmill with a treadmill. Run for 15 minutes at first, then slowly increase to half an hour, and then stretch after running.

2. Jump up and down, jump 30 times in a row, rest for one minute, jump 30 times again, and cycle four times. The action of jumping together is super simple, so it is best to choose cushioning running shoes. And this sport can be exercised anytime and anywhere.

3. Skipping rope, jumping 100 times each time, resting 1 minute, circulating for 6 times, can play a good exercise role.

4, flat support 50-60 seconds each time, do 3 times. Pay attention to the accuracy of the action. Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.

5. Do 20 to 30 sit-ups each time, three times in a row, with an interval of 1 minute. Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles.

6, supine leg lifts 20 times, rest 1 minute, do 3 times. Legs together straight, consciously tighten the lower abdomen. Try to use the abdomen, and the knee joint can be slightly bent.

7, push-ups 15 20 each time, do 3 times. Push-ups mainly exercise the muscles of upper limbs, waist and abdomen, especially the chest muscles. It is a very simple but effective strength training method.

If you really can't do it, do kneeling push-ups, and the number of times you do it can be increased appropriately.

8. Squat 30 times each time and do it 3 times. Squat can greatly improve leg strength, which is of great help to improve running speed and endurance. Note: Stand with your legs shoulder width apart and your hands straight forward. Hips slightly tilted, body center of gravity on heels, knees slightly protruding toes. Grasp the depth of squat, thigh level or hip slightly below the horizontal plane. The back should be straight, slightly chest high and slightly arched. It is not advisable to bow your back. Don't squat and stand up too fast, but slowly.

Finally, I need to remind you that you must stretch after exercise. The following is the recommended stretching action, which can be selected according to the situation.