Online ClassroomJinhua Primary School Online Classroom - Physical Education: Leg, Waist, and Abdominal Strength and Flexibility Exercise Methods
Zhao Jia Hong Dongying Shi Shenli Jinhu Xiaxue
Students:
When you are growing up, that is, when you are in the peak period of growth and development, physical exercise cannot be less. Long-term lack of exercise will make our bodies gradually decline, especially lower limb strength and flexibility. The obvious feeling is that you don’t want to exercise, and you get tired after a little activity, and you can’t keep up with the activity and strength.
For our healthy growth, let’s participate in physical exercise, come on, let’s exercise with Old Man Lao Han!
Due to the video can only use five, I use online pictures plus text descriptions, please understand!
First do warm-up exercises, from the neck to the ankle, or from the ankle to the neck, and then perform exercises in order.
Forward leg swings: Lean on the wall with one hand, support one leg, swing the other leg 2X8 times, switch support legs and swing the other leg 2X8 times, turn over and repeat 4 sets of 8 counts.
Side leg swings: Lean on the wall with one hand, support one leg, swing the other leg 4X8 times, switch support legs and swing the other leg 4X8 times.
Straight kicks
Side kicks
Hip raises
Requirements: During hip raises, keep your legs naturally forward and upward to your toes, and then push down with your legs, with a straight line of your hips, knees, and ankles. Coordinate the use of force and relaxation.
High kicks followed by pushing kicks: Use your legs forcefully forward, contract the thigh muscles to stretch, relax the ankles and calves; use your legs to push down, contract the thigh and calf muscles to stretch, with the hips, knees, and ankles in a line. 60~80 times per set, do 4~5 sets.
Foot heel to toe switch jumps: Lean on the equipment with both hands, facing the equipment, turn the hips to the right, the right toe lands, the left heel on the ground; jump up, turn the hips to the left, the left toe lands, the right heel on the ground. Do 60~80 times per set, do 4~5 sets.
Wall-supported cross runs and jumps: Relax your knees forward, turn your hips, and land your feet; switch and continue. Maintain it for 1 minute, do 4 sets, with a 1-minute rest between each set.
Little chicken, little duck, walk, little monkey jump, you can combine to practice, or practice alone, you can do it in any indoor space.
Okay, Old Man Lao Han, I’m resting, students also don’t get tired, the range is from small to large, and the amount and intensity gradually increase, suitable for yourself, students, goodbye!
Dongying Shi Shenli Jinhu Xiaxue
Children will go from Jinhu Xiaxue’s Jingjing campus to the whole country and even the world, depict the canvas of youth, write magnificent life, become the pride of the mother school, and let Jinhu Xiaxue’s fame spread far and wide!
