Today is the National Fitness Day, take your children to move together!(Including diagram)

To commemorate the successful held of the Beijing Olympic Games,

August 8th of each year is "National Fitness Day".

It's summer vacation,

Children have a lot of spare time,

How to let children spend one

A full and meaningful summer vacation,

It is what parents are worried.

Guide children to use holidays

Strengthen physical exercise,

Cultivate sports interest,

Master the sports skills,

Then keep healthy,

Realize physical and mental development,

This should be the main theme of the holiday.

@各 各

Just today,

Start exercise with your child!

01

Sensitive coordination, cardiopulmonary endurance practice

1. Run at about two o'clock

Put two mineral water bottles, the distance between the two water bottles can be grasped according to the situation. Let the child use the side slide to move between the two water bottles quickly. 10-20 times.

2. Run in place

Both hands and feet are supported on the ground, and the frequency of exercise or movement of legs can be practiced on the ground quickly. The faster the frequency, the greater the frequency. Continue for 30 seconds. in

3. Little walk in place

Run a small step in place, and the frequency of swinging the arm and footsteps will be accelerated as much as possible for 30 seconds.

4. High -leg rotation

Raise your legs in situ, and parents give instructions (patting or ordering). After the child hears the password, the turn is 90 degrees. In 15 seconds in each direction, a total of 60 seconds.

5. Sit position

Sit in place on the yoga pad or on the ground, straighten your legs, swing your arm quickly, speed up the speed as much as possible, last for 60 seconds.

02

Balance practice

1. Single -footed ball

Standing on the ground with one foot, while keeping your body balance, you can connect the ball (tennis, etc.) thrown by the parents with your hands.

2. Jumping one -leg station

The legs jumped, and the one -leg landing stood firmly. After landing, the knee joint was slightly curved. Both sides are performed, and each leg is performed 5 times.

3. Single legs and jumping

Stand with one leg, take off and turn 90 degrees in the air, stand on the ground with a stable one leg. Both legs are performed alternately and 5 times on each side.

03

Force practice

1. Walk back and forth

Flexy your knees and keep your waist straight. In the case of keeping the hip and knee joint flexion, walking back and forth. Continue for 60 seconds.

2. Leg back bridge

Lying on the ground, the knee flexion is 90 degrees, and the lower limbs will lift the lower back away from the ground for 10-15 times.

3. Squatting on the wall

Back on the wall, flex the hip and knee, keep the knee joint 90 degrees. At the same time, pay attention to the knee joint that cannot exceed the toes. According to the condition of your own situation, you can reduce the difficulty through the angle of the knee joint. Last 30-60 seconds.

4. Standard squatting up

The hands are separated from the shoulders, and the hip flexion and the knee squat to the knee joint into 90 degrees. Pay attention to the center of gravity between the legs. 10-15 times.

5. Squat

The legs are standing in a bow and a bow. The front legs squat to 90 degrees, and the back legs are flexed, but the knee joint should not touch the ground. Both sides are performed by 5-10 times on each side.

04

Flexible exercise

1. Hand and foot walk

Standing, leaning forward, walking on the ground slightly, keeping your body straight until it reaches the maximum. Then, the forefoot is on the ground, walking forward quickly, and keeping the knee's straightening up to the maximum. Perform 6-8 times.

2. Stringing muscle stretching

Sit, straighten one leg, be flexed on the other side of the legs near the knee joint, keep the back straight and the knee joint, and touch the knee joint with the abdomen forward. Last 30-60 seconds, 2-3 times alternately.

3. Shoulder flexibility

Standing, one hand from the head and the other side of the hand, your hands are trying to touch each other. Pay attention to the process of touching enough to prevent the body from distorting and deforming. Both sides are alternately, 6-8 times.

Kind tips

1. It is not necessary to exercise strenuous. In the morning, the bones and bones of the body have not been fully relieved, and it is not advisable to exercise vigorously.

2. During exercise, it should be comfortable (easy to absorb sweat), and it is better to use sportswear. Be careful not to wear too much, otherwise it is inconvenient to exercise; it is not appropriate to wear too thin, and it is easy to catch a cold.

3. Warm warm -up exercise is indispensable. If the warm -up is not in place, it is easy to be injured in exercise.

4. Drink less during exercise (20-30ml each time) multiple times, try to warm it in your mouth, and then drink it. After exercise, you need to add water, but it is not advisable to drink a lot of cold water, which can easily cause gastrointestinal spasm phenomena Essence

tips

Exercise is the best "brain -health medicine" for children ~

Source of this article ｜ Comprehensive self -stirring education, China Education News, the Institute of Sports Sciences of the State Sports General Administration, Chinese Society of Sports Sciences, etc.

Illustration design ｜ Wang Rongjia

Editor in charge ｜ Wang Jiashi

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