Pay attention to children's fitness training to lay a good physical and mental quality

First, what is physical fitness?  

Physical fitness refers to the specific ability of the body to be able to safely and effectively cope with the impact and load on the body in daily life, from excessive fatigue, and the ability to enjoy leisure and recreational activities. For the four major items:

　 (1) Cardiopulmonary fitness

This is the most important element of physical fitness, including the functioning of tissues such as the heart, lungs, blood vessels and blood. According to research, long-term aerobic exercise training can effectively improve cardio-respiratory fitness and improve quality of life.

(2) Muscle fitness

Muscle fitness is one of the basic elements of physical fitness, including two parts, cum muscle strength and muscular endurance. The so-called muscle strength refers to the maximum strength that muscle can emit at one time; and muscular endurance refers to a certain part of muscle. Or a long-lasting ability of the muscles to engage in repeated contractions, or a period of time during which the muscles maintain a fixed force action.

　  (3) Softness

Softness refers to the maximum range in which human joints can move. In addition to the joint itself, there are muscles, tendons, ligaments, and cartilage tissues that affect softness. It has better softness, which can make the movement more efficient, increase coordination and reduce the occurrence of sports injuries.

　 (4) Body composition

Body composition refers to the percentage of fat in the body. Body fat is divided into two categories: one is essential fat, such as bone marrow, internal organs, muscles and peripheral nervous system and other peripheral fats. If such fat is lacking, it may affect the functioning of the body's physiological functions. Another type of fat, which is stored fat, is the main cause of obesity in the body.

    Second, the child's physical fitness training focus

In the general fitness teaching, it is usually divided into warm-up exercise (including static stretching of warm-up exercise), aerobic main exercise (including relaxation of aerobic exercise later), muscle training and mitigation exercise (including floor exercise). Children's physical fitness is no exception.

1. Content: The principle is unchanged and the content of the course needs to be adjusted. Consider the child's development level and health status, and design appropriate actions and activities.

2. Time: The mastery of time is very important, usually about 30-45 minutes, depending on the age of the participants;

3. Music: The choice of music also affects the interest of learning. It should focus on children's easy access, impressive and interesting lyrics.

4. Atmosphere: The course should be fun, safe and lively, guiding children to achieve the full body's activities in a happy atmosphere with light music.

    Third, the child fitness training steps

        In the physical fitness training for children, it is roughly divided into the following seven stages:

　 (1) Confirmation of physical condition

This stage is mainly to understand the physical condition of the children to confirm whether it is suitable for activities, to stabilize the children's emotions, and to strengthen the children's motivation to participate, in order to create a lively and happy atmosphere, the time is about 3-5 minutes.

　 (2) Warm-up exercise and stretching

This stage is mainly to improve body temperature and heart rate, increase joint mobility, prevent sports injuries, and prepare for the upcoming main exercise. The combination is mainly for simple movements and warm gymnastics, etc., with a light music rhythm. When the body temperature rises, it is statically stretched for about 5-10 minutes.

　 (3) Aerobic exercise

This stage is mainly to improve the ability of participants to the cardiovascular system, about 10-20 minutes.

　 (4) Late mitigation exercise

This stage is mainly to ease the high-hearted beats and blood flow of the main movement, and to link the next stage of the game activities, the time is about 3-5 minutes.

(5) Games and activities

This stage is mainly to introduce the physical activities of the game, so that the children in addition to training the muscles of the part in the pleasant atmosphere, and to connect with the emotions of the peers, cultivate the spirit of teamwork, and abide by the rules of the game, this stage is 5-10 minutes. .

　 (6) mitigation exercise

This phase is about 3-5 minutes. It mainly implements a combination of easy low-intensity movements and static stretching (for at least 20 seconds). The purpose is to slow down the accumulation of lactic acid after intense exercise, and to improve softness and relaxation.

(7) Spiritual communication

     Some simple physical movements, in addition to improving the emotions, can also maintain the children's highly mobile state, and then can cooperate with some small activities of the child's basic fitness:

1. Roll the body with a small tactile ball;

　　  2. Enclose a small circle, pass or pass something;

3. Physical rhythm, pull-up exercises;

　　  4. Listen to music and practice;

　　  5. Turn your feet open and let the ball cross the cave;

6. 揉 Newspapers do paper balls or rope knots, shooting;

　　  7. The songs on the shoulders, knees and toes of the head are good, so that the children can touch the body through the songs and practice the agility;

　　  8. The garbage bag is blown and knotted and can be passed;

　　  9. A song of a lazy worm that can roll like a caterpillar on the ground;

      10. Put the chairs in rows and take the S-type to transfer things.

In children aged 3-6, it is the most developed period of the nervous system, and it is also the most significant period of physical and psychological growth. At this time, the development of large muscles, balance, wrist ability and small muscles should be valued and inspired to establish Its physical, spiritual and social development. Therefore, parents and mothers must pay attention to it and prepare for the education of children's fitness.