Home Fitness Class - Elastic Band Exercises with Mr. Wu Jielai from Feng Hua Middle School
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This program is presented by Money River·Xiao Xin Reporter Gao Huasheng.
Mr. Wu Jielai’s set, based on elastic band exercises, combines upper and lower limb exercises with a standing, kneeling, supine, and prone posture, strengthening students’ physical fitness. It is suitable for junior high school students to practice.
Preparation materials
1Overhead Lean (4 sets of 8 reps, 30 seconds)
2Head Forward Lean (8 sets of 8 reps, 45 seconds)
3Shoulder Rotation (8 sets of 8 reps, 45 seconds)
4Squat Shoulder Press (8 sets of 8 reps, 40 seconds)
5Towel Heel Raises (4 sets of 8 reps, 30 seconds)
Warm-up the body, and prepare for the next movement.
Action exercise
1Elastic band bicep curl
112-15 reps per set, rest for 10 seconds before continuing to the next set.
1Action details: Stand upright on the elastic band, holding one end of the band with palms facing up, elbow close to the side, upward curl to shoulder level. The whole process is slow and controlled. Alternate hands.
2Hand pull elastic band
Exercise requirements: 12-15 reps per set, rest for 10 seconds before continuing to the next set.
2Action details: Place one end of the elastic band behind your legs, using your heel and toes to alternately press on the band, holding the other side of the band with hands placed behind your head. Pull up quickly and powerfully, and slow down with controlled movement.
3Push-ups
Exercise requirements: 12-15 reps per set, rest for 10 seconds before continuing to the next set.
3Action details: Hands separately hold one end of the elastic band, wrap around the body to place hands on the ground, breathe in, bend elbows down to support, closer to the ground.
4Abdominal curl
Exercise requirements: 12-15 reps per set, rest for 10 seconds before continuing to the next set.
4Action details: Kneel with feet bent, lie on the ground, pressed on the elastic band, elastic band on top of the head, show two hands hold, tighten abdominal muscles, use force to lift the upper body.
5Bike crunches
Exercise requirements: 30-50 reps per set, rest for 10 seconds before continuing to the next set.
5Action details: Hands separately hold one end of the elastic band, wrap around the foot, lie on the ground. Slightly raise the upper body, raise the feet bent, one leg extend to against the band, alternate legs.
6Back leg extension
Exercise requirements: 12-15 reps per set, rest for 10 seconds before continuing to the next set.
6Action details: Hands separately hold one end of the elastic band, one foot on the middle of the band, four-point kneeling posture, hip movement, single leg extend backwards to against the band, alternate legs.
After the above actions, do it 3 times, and rest for 1 minute in between each round.
End part
Static stretching
1Overhead shoulder stretch (2 sets of 8 reps)
2Abdominal stretch on cushion (2 sets of 8 reps)
3Elastic band single leg stretch (2 sets of 8 reps)
Slowly stretch to gradually return to the state of rest.
Equipment
Elastic band, small pad, indoor operation.
Notes
Do a good warm-up, pay attention to adjusting breath during the process, and follow the requirements, after finishing the stretching and relaxation.
Reminder:Students should exercise for more than 30 minutes at a fixed time each day, combine with school’s physical education features, and arrange exercises, it is best to do it with other family members together.
Mr. Wu Jielai, Physical Education Teacher, Feng Hua Middle School, Hangzhou City. Graduated from Taiyuan Institute of Technology’s Physical Education major in 2019, majoring in basketball. During university, won the 2017 and 2018 annual Shandong Province CUBA grassroots championships. During work, won the second prize for the school’s scientific papers, three-level prize for simulation class teaching.
