In the light of the pneumonia epidemic situation that novel coronavirus infects, institute of science of sports of general bureau of national sports offered the program that a set of children teenagers take exercise at home, call on everybody to use vacation to practice together with the child, enhance oneself resistance, do healthy the first person of protection.

I.Sensitive coordination, cardiopulmonary endurance exercises

1. Run around two

Put two mineral water bottles, the distance between the two bottles can be mastered according to the situation. Have the child use a side-slide step to move quickly between two water bottles. Do it 10-20 times.

2. Run on the ground

Keep your hands and feet on the ground and push back and forth with your legs quickly. The faster the frequency, the stronger the intensity. Continue for 30 seconds.

3. Run small steps in place

Run fast, small steps in place, moving your arms and feet as fast as you can, for 30 seconds.

4. Turn with high legs

Carry out leg lifts in place and parents give instructions (clap hands or password). When the child heard the command, he turned 90 degrees. 15 seconds in each direction for a total of 60 seconds

5. Swing your arms

Sit in place on a yoga mat or on the ground, straighten your legs, and swing your arms as fast as you can for 60 seconds.

II.balance exercise

1. Catch the ball with one foot

Stand on one foot and keep your balance while catching the ball (tennis ball, etc.) thrown by your parents with your hands.

2. Jump on one leg

Take off on both legs and land firmly on one leg. After landing, knee joint slightly flexed. Alternate on both sides, 5 times on each leg.

3. Turn and jump on one leg

Stand on one leg. After taking off and turning 90 degrees in the air, land firmly on one leg. Alternate the legs, 5 times on each side.

III.strength exercises

1.Step forward and backward

Bend the hips and knees, keep the lower back straight, and walk forward and backward without changing the Angle of hip and knee flexion. Continue for 60 seconds.

2. Backbridge on both legs

Lie on the ground, knee flexion 90 degrees, lower limbs force to lift the lower back off the ground, 10-15 times.

3. Squat against a wall

With your back against the wall, bend your hips and knees and keep the knee joint at 90 degrees. At the same time, pay attention to the knee joint should not exceed the toe. The difficulty can be reduced by adjusting the Angle of the knee joint according to your own situation. Continue for 30-60 seconds.

4. Standard squats

With your hands shoulder-width apart, bend your hips and knees and squat until your knees are at a 90-degree Angle. Focus on the center of gravity between your legs. The knees should not exceed your toes or your back. Do it 10-15 times.

5. The Lunge Squat

Stand forward and backward in a lunge position, crouching your front leg to a 90-degree position and flexing your back leg without touching the floor with your knee. Repeat alternately on both sides, 5-10 times on each side.

IV.flexibility exercise

1. Walk on your hands and feet

Stand, lean forward, and walk with your hands on the ground in a small way, keeping your body straight until you reach the maximum height. Then, land on the ball of your foot, take small steps forward and walk quickly, keeping the knee joints straight for the maximum length. Do it 6-8 times.

2. Hamstring stretching

Sit with one leg straight and the other leg bent near the knee. With the back straight and the knee straight, use your abdomen to touch the knee forward. Continue for 30-60 seconds, alternating 2-3 times.

3. Shoulder flexibility

Stand, one hand from the head, the other hand down, hands try to touch each other, pay attention to the process of touching, do not be too hard, to prevent distortion of the body. Do this 6-8 times alternately on both sides.

Matters needing attention

1. Wear comfortable clothing for exercise, preferably sportswear. Pay attention not to wear too heavy, or exercise inconvenience; Also should not wear too thin, easy to catch a cold by wind.

2. Vigorous exercise is not appropriate for early risers. When you get up in the morning, your body muscles and bones have not been fully stretched. In addition, it is cold in the morning and the fog and haze are large, so it is not appropriate to do strenuous exercise, which has adverse effects on your body.

3. Warm-up exercises are essential. Especially in winter, the body muscles and bones are relatively stiff, and if the warm-up is not in place, it is easy to get injured in sports.

4. Exercise without cold water. After exercise, you need to replenish water, remember to drink water immediately after strenuous exercise, the circulatory system will be disturbed, drink cold water, easy to lead to the occurrence of gastrointestinal cramps.

5. Be consistent and exercise for at least an hour a day for at least 40 minutes each time. The content of the guide is selected according to the site conditions and their respective physical conditions.

6. Exercise in a civilized way, do not affect others' lives and rest.

Article source | state general administration of sports sports science research institute, China sports science society, "sports teachers WeChat male number