Spring is the season for hair growth and the fastest time of the year for children to grow older. Although the epidemic has temporarily trapped us in the pace of spring, as long as we "move", we can also have a "spring of growth" at home!
Xiaobu invited "Net Red Physical Education Teacher", Teacher Shi Jie, who is now working at Shanghai Xiangshan Middle School, to bring home physical exercise strategies of all ages to students in the preschool to high school section, and bring a body forging tool to alleviate shoulder and neck discomfort for teachers who work in front of the electronic screen! Check it out
ask
The needs of adolescents and children of different ages for exercise are different, in the case of home, how can parents enhance their children's motivation to exercise, help them choose the right way to exercise, and achieve the appropriate amount of exercise every day to promote growth?
answer
To make children move, parents must first have a positive attitude and health concept of loving sports. Exercise should be a part of everyone's life, and for children who learn online at home, exercise is an important way to regulate physical and mental health. It is recommended that students keep exercising for no less than 1 hour a day, and provide a set of home exercise programs for students of all ages that I have compiled for everyone to choose. It should be reminded that no matter what exercise and intensity you do, you must prepare for the activity before exercising to avoid accidental injuries.
(Click to enlarge)
(Arrow squat)
(Bobby Jump)
(Squat against the wall)
Dumbbell bending (can be replaced by a mineral water bottle)
Do you have any suggestions for home-based parent-child sports for 2-3 year olds who are not yet in kindergarten?
My own children are also in this age group, and young children in this period have a certain degree of athletic ability, but the assistance and guidance of parents is crucial, and home parent-child sports are the most appropriate way. In the process of accompanying their children to exercise and play, parents have also been trained, which can be described as a multiplicity.
The first category recommends ball sports, including the initiation exercises of ball sports such as small basketball and small football. In terms of hardware preparation, considering the limited exercise space at home, it is recommended to prepare a small basket or goal, and lay a yoga mat on the ground to avoid the basketball landing and disturbing the downstairs neighbors. In terms of exercise methods, young children mainly "play", and parents can cultivate their children's awareness of sports-specific rules in play, such as football kicking with feet and basketball with hand clapping, which should not be confused. From the perspective of sports psychology for young children, it is recommended that children can first learn to shoot and shoot, and when the ball enters the net and goal, they will get a sense of joy of success, so they like sports more. After that, the child is guided to practice the basic skills that need to be mastered before scoring goals.
The second category recommends balanced training. 2-3 years old is the golden period for developing children's balance ability, and children at this stage like to "go the ordinary way" and love to climb. Small equipment such as balance boards, canoe bridges, and colored circles can be prepared at home, as long as children are encouraged to try boldly while ensuring safety.
The third category recommends speed and agility training. Training children's speed quality can help them develop cardiopulmonary function, muscle strength, explosive power, and promote growth and development. The practice of responsiveness and agility can help babies improve their sensory system. With agile ladders, marker plates and other equipment, you can practice anytime, anywhere at home.
The fourth category is upper and lower limb strength training, crawling training, jumping exercises, and support exercises. This type of training does not require special equipment, can be played anytime and anywhere, parents and babies can consciously join in the game, such as the whole family to imitate all kinds of animals crawling competition, such as the use of bottles and cans at home to set up situational obstacles and so on.
The fifth category is flexible stretching exercises. From an early age, help children develop good habits of exercise, and also cultivate children's awareness of scientific exercise. After each exercise, parents should do stretching and relaxation with their children, and the commonly used stretching methods are: sitting body forward flexion, standing posture forward flexion, and pressing the rod on the leg.
During the online teaching period, teachers, including physical education teachers, have stuck to their posts, and many have become anchors, and they have to face the computer correction homework for a long time every day. Do you have any exercise advice for them?
Sitting for a long time, facing the electronic screen, the shoulders, neck and lumbar spine are easy to fatigue and soreness. It is highly recommended that teachers practice "Baduanjin" at home, 10 minutes a day, and stick to it for a period of time to see the effect.
Source: Pudong Release