How to practice after the junior high school entrance examination is suspended at home? The
sprint preparation cannot be "lying flat"
home beasts
The physical education examination for the senior high school entrance examination, which was scheduled to start on April 11, was suspended.
The sports high school entrance examination is suspended, and the junior three candidates also take online classes at home.
How do candidates maintain their test-taking status during home workouts?
This reporter interviewed a number of physical education teachers.
They said that this period of home exercise is also the final sprint stage of preparing for the high school entrance examination.
Candidates, do not "lie down" and prepare for the exam.
Text/Photo provided by Xie Zekai and Lin Xintong, all media reporters of Guangzhou Daily/Photo provided by the interviewee
Preparing for exams at home needs to ensure the amount and duration of training
How should candidates maintain their physical fitness for the exam while preparing for the exam at home?
Xiao Fanggeng, a physical education teacher at Nanwu Middle School, pointed out that exercising at home should focus on developing aerobic endurance, upper and lower body strength, and speed endurance, so as to keep physical fitness from falling sharply.
Teacher Liu Xinxing, head of the physical education department of Yuyan Middle School, said that students in the third year of junior high school must maintain more than one hour of exercise time every day.
Candidates can train at home or in the open space downstairs of the community.
Candidates should practice according to different options for the physical education entrance examination. Each option needs to ensure a certain amount of training and training time, but also allocate time and physical fitness reasonably to maintain a good physical condition and test-taking status.
Teacher Xiao Fanggeng reminded students that before exercising, they should eliminate potential safety hazards at home, such as edges and corners of desks and chairs, hard floors, and valuables; warm up before exercising to prevent sports injuries; and learn to self-monitor and do what they can. If you feel unwell, stop in time.
Teacher Xiao Fanggeng also reminded that exercise needs to be done step by step, from easy to difficult, and special attention should be paid to preparation activities and organizing activities.
Cai Shijun, a physical education teacher of Guangzhou No. 5 Middle School, introduced that in the online physical education class of Guangzhou No. 5 Middle School, teachers will lead students to warm up and complete a series of home exercise exercises.
The sports high school entrance examination items are practiced at home
After the candidates are at home, how should they train for different sports middle school entrance examination items, so as to achieve the purpose of reviewing and preparing for the test?
Let's take a look at the training suggestions of physical education teachers for some test items.
middle and long distance running
Liu Xinxing: You can do these aerobic exercises at home, such as jogging in place, high-leg run, jumping, burpee, hook-leg run, squat jump, etc.
If you can exercise downstairs in the community, you can do quantitative running, 1500 meters to 2000 meters; or timed running, 12 minutes to 15 minutes.
football
Cai Shijun: Students must complete a complete set of exercises every day. They can use beverage boxes, snack cans, water bottles and other objects as obstacles to practice around the pole at home, and use the above objects to play short-distance football accurately.
For students who do not have football, it is recommended to use toilet paper or a small ball of paper to help practice football.
basketball
Xiao Fanggeng: Students who have the conditions can practice dribbling and shooting.
Students who do not have basketball at home can split technical movements, practice shooting, dribbling, passing movements, and feel the arc of the dribble.
At the same time, cooperate with the practice of special physical fitness, such as small steps, footsteps, hip rotation, push-ups, etc.
Standing Long Jump/Three Frog Leaps:
Cai Shijun: It is necessary to complete enough lower body strength exercises every day, such as jumping steps, squatting, etc., which can be practiced with the help of stairs or a sturdy small bench. Special training for foot jumping steps (1 minute) x 3 groups".
Liu Xinxing: Continuous single-leg jumps (3 sets of left and right feet, 15 times/set), step-exchange jumps (50 times/set, 3 sets, can be replaced by a low stool or other similar items), abdominal jumping (15 times/set , 3 sets), squat jumps (15 reps/set, 3 sets).