Home Physical Education Class: Core and Lower Limb Balance Exercises by Mr. Fang Huaituo of East Garden Primary School
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This issue's home physical education lesson introduces a core strength and lower limb balance exercise created by Mr. Fang Huaituo, a teacher at East Garden Primary School in Hangzhou City.
Mr. Fang, who previously won five national college bodybuilding championship titles and two silver medals, has set this exercise content on a mat, which is suitable for home practice.
1Plank Support
Lie on your stomach, bend your elbows and rest them on the mat, with your shoulders and upper arms perpendicular to the ground, your feet planted on the floor, and your body other than your wrists and toes does not touch the ground. Requirements: tighten your body, keep your head, shoulders, hips, and legs on the same plane; do not slump your waist, do not protrude your hips, look at the ground with your eyes, and maintain even breathing. 30 seconds per set, do two sets, with a rest of 15-20 seconds between sets. 2Alternating Elbow Plank Support
Starting from the plank support position, alternately extend and bend your arms, supporting your elbows alternately. Requirements: during the alternation of your elbows, keep your body tightened and maintain a straight line, try to minimize the left and right shaking of your upper body. Each alternation of your elbows counts as one set of 15 times, do two sets, with a rest of 20 seconds between sets.
3Single-Leg Plank Support
Starting from the plank support position, keep your upper body still, raise one leg. Requirements: keep the raised leg parallel to your shoulder back, and the other requirements are the same as the plank support. Hold for 15 seconds on one leg, two sets on the other leg. Rest 20 seconds between sets.
4Plank Support Leg Split Jump
Starting from the plank support position, at the same time jump your legs apart to the sides of the mat and then fold them back together. Requirements: during the opening and closing of your legs, try to maintain your body stable, do not protrude your hips or slump your waist, extend your legs straight. Each opening and closing counts as 20 times approximately, according to your personal fitness level, you can appropriately reduce the intensity.
5Single-Leg Support Balance
Starting from a standing position, extend one leg straight ahead and maintain it for 20 seconds, two sets for each leg. Requirements: extend and raise your leg in front of your body, do not touch your toes with your feet, keep your upper body balanced. Ensure a spacious area nearby to avoid injury. When lifting your knee and raising it above your hip joint, your lower legs should be folded and hung down to the ground.
6Owl-Style Balance
Starting from a standing position, lean forward, choose one leg as the supporting leg, and balance the other leg to smoothly transition to the owl-style balance. Try to maintain 10-15 seconds on each leg. Requirements: after reaching the position, side-lift your arms, keep your upper body in line with your supporting leg, and do not bend your supporting leg's knee. Ensure a spacious area nearby to avoid injury.
Parental Assistance:
During owl-style balance, please ask your parents to help assist, holding one hand on the student's abdomen and one hand on the balancing leg, to help students feel the balance.
Self-Help Method:
Find a firmly fixed object (such as a table or wall). During your practice, you can use one hand to hold the wall to help you balance, which also avoids injuring yourself.
Precautions:
1Put on your fitness equipment and prepare for sufficient activity.
2The main content is carried out on the mat (soft mat or blanket), do not do it directly on the floor to avoid unnecessary injuries.
3Do as you can, use the basis set by the teacher as a reference, remember to increase or decrease the intensity according to your own condition, avoid over-exercise.
4When practicing single-leg support balance, ensure that there are no sharp objects around, it is best to choose parents to assist in protecting.
5After finishing the exercise, relax immediately, if sweating, change to a dry garment in a timely manner, avoid getting cold and getting sick.
Mr. Fang Huaituo currently works at East Garden Primary School in Hangzhou City.
