DIY Home Ladder Fitness Class
Guanjiang Evening News · Xiaohe New News reporter Gao Huosheng
This issue's home sports class promotes Hangzhou City Kyoto Primary School Li Dingjia teacher's created demonstration of self-made ladder exercises.
Ladders are frequently used equipment in physical training, occupied by the space, different ways can exercise rhythm sense, leg small muscle groups, foot's control force, body balance ability and upper limb lower limb core strength. Even if there is no existing ladder at home, using cardboard boxes and tape easily obtained materials, you can make a simple ladder, very practical.
Preparation activitiesJoint movement warm-up
Mobile pace practice
1Forward small steps (two sets)
Method: front foot palm landing, each step falls within the small square, requiring briskness, rhythm sense, ankle elasticity. Return when, the foot in the ladder sides retreats to the starting point.
Purpose: cultivate rhythm sense, enhance ankle small muscle group strength.
2Parallel steps small steps (two sets)
Method: front foot palm landing, front foot in the small square, back foot parallel steps to the small square, continuous forward, requiring briskness, rhythm sense, ankle elasticity. First left foot in front, second right foot in front, return when, from the sides slide back to the starting point.
Purpose: cultivate rhythm sense, improve walking frequency.
3Forward and backward (two sets)
Method: Body horizontal standing start, two feet step into the small square one by one, then step out of the small square. Return when, from the sides slide back to the starting point.
Purpose: develop step control, body balance ability.
Jump step practice
1Open-and-close jumps (two sets)
Method: Starting from standing in place, two feet parallel step into the small square, then split legs forward jump landing to the ladder left and right outer side. Return when, the foot in the ladder sides slides back to the starting point.
Purpose: cultivate rhythm sense, enhance leg strength.
2Single-foot left and right jumps (two sets)
Method: Single-foot standing start, maintaining body balance, single foot jump into the small grid, then jump out of the small grid, then forward, note left foot jump to the ladder left outer side, right foot jump to the ladder right outer side, jump during landing cushion, maintain body balance.
Purpose: cultivate balance sense, enhance leg strength.
3Left and right parallel thrust jumps (two sets)
Method: Starting from standing in place, left and right feet step into the first small square left foot thrust, right foot step across jump, right foot single foot landing maintain balance; right foot jump, left foot land in the small square, right foot parallel steps to the small square, then to the left side parallel thrust jump, successively forward.
Purpose: cultivate balance sense and coordination ability, enhance leg strength.
Upper limb core exercises
1Horizontal crawling (three sets)
Method: Body prone horizontal facing ladder, hands placed in the small square, horizontal crawling, hand one grid one grid horizontal movement. Note to maintain the trunk horizontal, stable.
Purpose: train upper limb, trunk strength.
2Four directions transfer (three sets, one set of ten times)
Method: Body prone horizontal facing ladder, hands placed in the small square, two hands successively up, down, left, right movement. Note to maintain the trunk stable.
Purpose: train upper limb, trunk strength.
Movement intensity can be adjusted according to the situation, increasing the intensity, do not complete the action at the beginning can reduce the number of each set. After finishing the exercise, the children must pay attention to stretching and relaxation oh!
Li Dingjia, currently works at Hangzhou City Kyoto Primary School, graduated from Zhejiang Normal University Sports and Health Science College Sports Education major in 2018. He has been awarded Hangzhou City Youth Teacher Sports Quality Course Competition Second Prize, Hangzhou City Primary and Middle School Sports Teaching Essay Third Prize, Down District Primary and Middle School Sports Teaching Basic Skills Assessment First Prize, Down District Primary and Middle School Sports Teacher Simulation Teaching First Prize. And in the Down District Primary and Middle School Sports Teacher Essay Competition, team competition, lesson plan competition, teaching ability competition multiple awards.
