Personal exercise plan

Physical exercise refers to people's self-choice for the purpose of developing their bodies, improving their health, strengthening their physique, regulating their spirits, enriching their cultural life and controlling their leisure time by using various sports means combined with natural forces and health care measures. The following is a model essay of my personal exercise plan, which I collected and arranged. Welcome to learn from it.

Personal exercise plan (1)

Extracurricular sports activities are an important part of school physical education and an important way to realize the goals and tasks of school physical education. By carrying out extracurricular sports activities, students are encouraged to enhance their physical fitness, strengthen their awareness of sports and develop exercise habits, thus improving their health. Under the leadership of the principal in charge, the extracurricular sports activities in our school are coordinated by the academic affairs office, the sports group and each class. The academic affairs office is responsible for the time arrangement, the sports group is responsible for the arrangement and guidance of activities, and the inspection team is responsible for the inspection, appraisal and attendance evaluation of students.

To implement the Ministry of Education? Health first? Our school decided to carry out a series of sports activities as planned.

I. Guiding ideology

With what? Health first? It is necessary to guide and take school physical education as an important breakthrough and breakthrough point to comprehensively promote quality education, firmly grasp the core of improving students' physique, strengthening their physique and promoting healthy growth, give full play to the educational function of physical education, and promote students' all-round and harmonious development.

Second, the focus of work

1, stimulate sports interest. German educator Dostoevsky said: The essence of teaching art is not to impart skills, but to inspire, awaken and inspire. ? Interest is the best teacher, and students' interest in learning directly affects students' learning behavior and effect; Whether students can promote their physical and mental health through sports activities depends on their interests. Our school firmly grasps students' lively and fresh psychology and carries out various forms of sports activities.

2. Deal with the contradiction between activities and study. (1) Let students do the prescribed exercise at the prescribed time; (2) Activities that are not specified must be carried out after the homework is completed or without affecting the study. Otherwise, after the first two criticisms, he was removed from the sports interest group for the third time.

3. Do your daily work. First, ask the teacher to take two classes and do three exercises well; Second, adhere to the evaluation activities: adhere to the evaluation of inter-class exercises every day, and conduct an inter-class exercise competition every semester.

4. Do a good job in publicity. We vigorously promote the benefits of sports activities to promote physical and mental health through radio stations and fixed billboards. Report and praise good deeds in sports activities.

Third, specific measures.

Health is the guarantee of study. This semester, our school will take a series of measures to actively carry out a variety of extracurricular and off-campus sports activities to ensure that students really exercise for one hour every day.

1, widely publicized? Exercise for an hour every day and live a healthy life for a lifetime? This slogan, which is full of the characteristics of the times, has set off an upsurge of student sports, striving to practice the concepts of green Olympics, high-tech Olympics and people's Olympics and ensuring that every student can do it? Exercise for an hour every day? .

2. In addition to exercises and activities between classes every day, under the guidance of teachers, students are free to participate in sports interest group activities, such as playing basketball, table tennis, badminton, chess and football.

Kicking shuttlecock, sit-ups, skipping, high jump, long jump, running and so on. Do we do sports activities? Third, no, five, try: don't deny students easily, don't satirize students, and don't give up a student; Try to increase students' participation rate in sports activities, stimulate students' interest in sports activities, guide students' eyes to endless sports space outside textbooks, create free exercise space for students, tolerate students' reasonable setbacks and failures in activities as much as possible, and let every child experience physical exercise and success.

3. Let the students do three exercises on time, and the inspectors patrol to ensure the smooth progress of the three exercises.

4. It is really good for physical education class to set foot in physical education class and strengthen the supervision of physical education class.

5. Carry out extracurricular sports activities every day, taking the class as the unit and focusing on the special projects of each class. Each class shall have a safety supervisor, who shall be responsible for the safety of activities in cooperation with the school inspector.

6. Incorporate the habit of exercise into the evaluation of good habits in schools. Teachers in our school will work with Qi Xin to fully implement Scientific Outlook on Development with one heart and one mind, and care for every child with all our efforts and wisdom, so that every child can be bathed in sunshine and rain, and develop healthily, harmoniously and comprehensively.

Personal Exercise Plan (2)

As the saying goes:? Life lies in exercise? Entering a university requires all-round development of morality, intelligence, physique and beauty. In the new year and new semester, in order to improve my physical fitness, I can have more powerful capital to study and work and spend my regretless youth. Now I am making a 20XX sunshine physical exercise plan for myself:

Scientific arrangement of morning exercises

1, proceeding from reality. According to the physical and mental characteristics of different age groups, choose sports materials scientifically, determine sports methods and arrange sports loads reasonably. For example, when people reach middle age, the tissues and organs of the human body are gradually aging, their functions are gradually declining, there are more and more patients, and the demand for exercise is gradually increasing.

Step by step. In the arrangement of practice materials, methods and means, we should pay attention to coherence and systematicness, from simple to complex, from easy to difficult, and gradually improve. The exercise load should also increase gradually from small to large. If you violate the principle of gradual progress, you will not only fail to effectively enhance your physical fitness, but also damage your health.

3. perseverance. The improvement of human functional level is a process of gradual development. The good changes in body shape, physiology and biochemistry brought by exercise need to be gradually accumulated from less to more. Only by persistent scientific exercise can we accumulate quantity and get good results.

Because I am a beginner in tennis, in order to learn how to play tennis better, I made myself a tennis study plan:

1. Imitate the correct movements with your bare hands and practice your swing with your heart. Meditate the correct action in your mind, and then do it according to the requirements of the action. When swinging, imagine that there is a ball, keep the correct position and accurate hitting point, and practice swinging with your bare hands repeatedly from slow to fast until the movements are mastered and finalized.

Step 2 check the swing in front of the mirror

Standing in front of a big mirror, you can see the whole body when you swing, and check the farthest position of the racket when you swing back, the position of the hitting point and the position where you finish swinging through the mirror. Repeat the swing until you have an idea of the correct action. On the court, when hitting the ball incorrectly, recalling these concepts will help to swing correctly. Look in the mirror and manage your hitting posture, and correct those incorrect moves. For example, when the back of the racket is pulled too high, many athletes can see where their racket is pulled back in the mirror. If it is too high, they will adjust themselves and continue to practice in front of the mirror until they get the correct posture.

3. Practice the stability of pitching

Unstable throwing will affect the stability of serving. The way to practice pitching is to find a room with a high ceiling at home, or practice pitching outdoors near the building, or practice pitching at the fence around the tennis court. Reach forward with the racket to determine a point or line, and pay attention to the relationship between this point or line and the reference object, and then practice throwing the ball repeatedly so that the ball can always be thrown at that point or line. Every time you throw the ball to this position, you can swing, but you can't hit the ball, which helps to improve the service rhythm. At the same time, the ball can land directly after being thrown, and check whether it is thrown to the front side of the body.

4. Practice shaping the hitting action on the wall

Practicing the wall is the best way to practice basic skills, and the wall is an ideal partner. Not only novices practice against the wall, but even professional players often practice against the wall to achieve the purpose of "learning from time to time". You can concentrate more on practicing the game against the wall. Almost all hitting techniques can be practiced against the wall. However, you shouldn't hit the ball against the wall too hard. Some people like to hit the ball hard, and as a result, the ball returns too quickly and there is no time to prepare for the next shot. When practicing landing, you should stand 9 meters away from the wall, fully hold the racket in the backcourt and complete the swing to practice the stability of hitting the ball. Make a mark on the wall and record the hitting times. You can also practice against the wall with your partner. The rhythm of two people playing tennis is similar to that of a tennis match. After hitting the ball, they move like a game, unlike a person who is always in the same position when hitting a wall. Pay attention to the rhythm when hitting the wall continuously, and constantly increase the number of correct shots. Once you lose the rhythm, stop and start again.

5. Continuous shooting to improve control potential

As long as you have a racket in your hand, you can simply practice it. Use a racket to shoot the ball in the air or on the ground to improve the coordination of hands and eyes. I can play this game: see how many times I can bounce without losing the ball. This exercise seems simple, but it is much more difficult to do than I thought, because it is always difficult to get stability. This racket practice can also improve the sense of the ball. If you want to improve the feeling of putting a small ball, practice throwing it into the air, catch it with a racket and try not to let it bounce.

Practice with your partner.

When practicing a certain skill, you can consult with your peers and cooperate with each other in training. If you can find a partner who is also interested in a skill, it is great to practice with him. It is best to have 6- 12 balls in practice. For example, if you want to practice serving, your partner can practice receiving. Tell him in advance whether you want to play his forehand or backhand, so that he can concentrate and play the ball well. Then the two exchange, let both sides practice serving and receiving skills. Party A serves 5- 10 times with correct action, and Party B receives the service 5- 10 times with correct action, and returns it to Party A to try several rounds. After the number of times is completed, the two sides exchange, and serve by A and B, and then practice other techniques. After completing 5- 10 times, they can also practice golf, high pressure ball, forehand ball, backhand ball, ground ball and volley ball together in the same way. But when training, you must have enough balls and keep your movements steady and continuous.

Because there is running in physical education class this semester, and I have to take the exam and run the specified distance within the specified time, so in order to better achieve this goal, I made the following plans for myself:

Running training has three basic elements: endurance, strength and speed.

keep patience

If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which has a bad influence on our running. In fact, we can design our own running plan well, and the personality lies in the time to lay a good foundation for endurance training every year.

force

In daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running potential of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms will be. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.

speed

For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training is possible for everyone, especially the elderly, because it keeps the gait and good biomechanical structure of the human body, which will gradually disappear with age. Many adults who don't run well think that they just adapt to jogging every mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect.

There are three ways to improve the speed:

1. Increase the stepping frequency.

3. Increase the stride.

3. Increase the step frequency and stride length.

I think as long as you are strict with yourself and stick to this plan, I believe that a strong body will not come, efficient study will follow, and a perfect state will not be a dream. Work hard, for this moment, for the future, I believe you will have unexpected gains!

Personal Exercise Plan (3)

I. Guiding ideology

With what? Under the guidance of "health first", we should take school physical education as an important breakthrough and breakthrough point to comprehensively promote quality education, firmly grasp the core of improving students' physique, strengthening their physique and promoting healthy growth, give full play to the educational function of physical education, and promote students' all-round and harmonious development.

Second, the focus of work

1, stimulate sports interest. German educator Dostoevsky said: The essence of teaching art is not to impart skills, but to inspire, awaken and inspire. "Interest is the best teacher, and students' interest in learning directly affects students' learning behavior and effect; Whether students can promote their physical and mental health through sports activities depends on their interests. Our school firmly grasps students' lively and fresh psychology and carries out various forms of sports activities.

2. Deal with the contradiction between activities and study. (1) Let students do the prescribed exercise at the prescribed time; (2) Activities that are not specified must be carried out after the homework is completed or without affecting the study. Otherwise, after the first two criticisms, he was removed from the sports interest group for the third time.

3. Do your daily work. First, ask the teacher to do two classes and two exercises well; Second, insist on conducting appraisal activities? Adhere to the evaluation of practice between classes every day and hold a practice contest every semester.

4. Do a good job in publicity. We vigorously promote the benefits of sports activities to promote physical and mental health through the Young Eagle radio station and fixed publicity columns. Report and praise good deeds in sports activities.

Third, specific measures.

Health is the guarantee of study. This semester, our school will take a series of measures to actively carry out a variety of extracurricular and off-campus sports activities to ensure that students really exercise for one hour every day.

1. Take Beijing 20XX Olympic Games as an opportunity to publicize it widely? Exercise for an hour every day and live a healthy life for a lifetime? This slogan, which is full of the characteristics of the times, has set off an upsurge of student sports, striving to practice the concepts of green Olympics, high-tech Olympics and people's Olympics and ensuring that every student can do it? Exercise for an hour every day? .

2. Under the guidance of teachers, let students participate in sports interest group activities, such as playing basketball, table tennis, badminton, playing chess, kicking shuttlecock, sit-ups, wrist wrestling, skipping rope, high jump, long jump, running, etc. Do we do sports activities? Third, no, five, try: don't deny students easily, don't satirize students, and don't give up a student; Try to increase students' participation rate in sports activities, stimulate students' interest in sports activities, guide students' eyes to endless sports space outside textbooks, create free exercise space for students, tolerate students' reasonable setbacks and failures in activities as much as possible, and let every child experience physical exercise and success.

3. Let the students do two exercises on time, and the inspectors patrol to ensure the smooth progress of the two exercises.

4. It is really good for physical education class to set foot in physical education class and strengthen the supervision of physical education class.

5. Free extracurricular sports activities are carried out every day, with classes as the unit and special activities for daily classes as the main activities. Each class shall have a safety supervisor, who shall be responsible for the safety of activities in cooperation with the school inspector.

6. Incorporate the habit of exercise into the evaluation of good habits in schools.

7. In daily work, we should effectively protect students' right to sleep in accordance with the law, reduce students' academic burden, really leave extracurricular time for them, and ensure that every primary school student sleeps no less than 9 hours a day. All teachers in our school will work with Qi Xin to fully implement Scientific Outlook on Development with one heart and one mind, and care for every student with all our efforts and wisdom.

Personal Exercise Plan (4)

Do physical exercise on Monday morning, serve ten balls, rest for three minutes and rest for four minutes. Tuesday afternoon, two groups of rhythmic gymnastics, neck pain and jumping, variable speed running. 200m middle speed running+100m jogging+100m middle speed running+100m jogging+100m jogging, once every 5 minutes. Take a five-minute break. Carry out five groups

Breathe through your nose. When jogging, the intensity of exercise is low, and oxygen inhalation can meet the needs of muscles. The energy required for muscle activity is guaranteed by aerobic metabolism. After running fast, the human body's demand for oxygen has greatly increased. At this time, due to the limitation of heart and liver function, the demand for oxygen for exercise can not be fully met, and the energy needed for muscle activity needs to be partially supplied by anaerobic metabolism. Acid metabolites such as lactic acid produced during anaerobic metabolism will cause changes in the acid-base balance of muscles and blood. In the long run, the body will adapt to acidic metabolites during exercise and increase the alkali reserve in the blood. At the same time, variable speed running can further strengthen the activity level of cardiopulmonary function during exercise.

Jump rope for 5 minutes on Wednesday afternoon and rest for 8 minutes. One of the quadruplets

In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. Skipping rope has a good promoting effect on heart function. It can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very significant for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system.

Play table tennis on Thursday

Table tennis is a ball game with strength, speed, flexibility, agility and endurance.

1. Prevention and treatment of myopia: Playing table tennis can make the eyeballs move continuously and enhance blood circulation, thus eliminating or alleviating eye fatigue and playing a role in preventing and treating myopia;

2. It can strengthen the brain and improve intelligence. In table tennis, the brain is required to think quickly and nervously, which can promote the blood circulation of the brain and has a good brain-strengthening effect.

3. Coordination can be improved: eye to eye, hand to hand, step to step. Improve the coordination and balance of the body.

50 minutes

Friday afternoon

Play badminton

: a. exercise the agility of hands and feet; B, exercise the flexibility of the body (waist and shoulders); C. exercise the coordination of various parts of the body; D. Participants' reaction ability will be fully exercised and their reaction speed will be significantly improved. Play the game with 2 1 ball. Play a game and take a five-minute break. Two or three games.

Personal Exercise Plan (5)

In order to conscientiously implement the spirit of "School Physical Education Regulations" and "Opinions of the Ministry of Education on Safeguarding physical education class Time for Primary and Secondary School Students", effectively ensure the implementation of one-hour extracurricular sports activities for students in our school, promote the in-depth development of school physical education, and comprehensively promote quality education, the plan for one-hour extracurricular sports activities for students in Yankan School is formulated as follows:

I. Guiding ideology

With what? Health first? It is necessary to guide and take school physical education as an important breakthrough and breakthrough point to comprehensively promote quality education, firmly grasp the core of improving students' physique, strengthening their physique and promoting healthy growth, give full play to the educational function of physical education, and promote students' all-round and harmonious development.

Second, organize and lead.

Establish and improve the organization, and earnestly strengthen the leadership of daily 1 hour sunshine sports. Set up a leading group of sunshine sports with the principal as the leader and the class teachers of all grades as members.

Third, implement responsibilities.

Clarify the work responsibility system and ensure that the sunshine sports every day 1 hour are carried out to the letter.

Establish and improve the responsibility system and guarantee mechanism of sunshine sports activities in schools, ensure the activity schedule, clear organizer, activity arrangement, venue equipment guarantee and safety medical supervision guarantee, and ensure that sunshine sports activities are carried out to the letter every day 1 hour.

The head teacher is directly responsible for the implementation of sunshine sports every day 1 hour, and is responsible for the organization, planning, supervision and implementation of the activities.

Physical education teachers and subject teachers are responsible for the implementation of sunshine sports every day 1 hour.

Fourth, the activity time

There is a 30-minute break. There are eye exercises and radio exercises in the morning. There are two 30-minute after-school activities in the afternoon.

Verb (abbreviation for verb) activities and projects

Radio exercises, eye exercises, long-distance running, playing basketball, volleyball, football, table tennis, badminton, rope skipping, rubber band skipping, kicking shuttlecock, high jump, long jump, running, sit-ups and so on.

Organization and implementation of intransitive verbs

1. The teacher who attended the class that day was the teacher of extracurricular sports activities. Teachers should strengthen the inspection of extracurricular activities and properly handle emergencies in a timely manner.

2. In the morning, the PE teacher and the class teacher are responsible for broadcasting exercises, and the class teacher is responsible for eye exercises.

3. The class teacher and the teacher in charge of the activities after the second afternoon will be on duty every day, including three days for the class teacher and two days for the department teacher. The specific time schedule shall be settled by the head teacher and the head teacher of the department.

4. During the winter long-distance running activities, physical education class doesn't have classes that day, and students must be organized for long-distance running in extracurricular activities.

5. For other activities, the teachers on duty should be divided into several activity groups according to the students' hobbies, and the group leader should be selected to lead everyone's activities.

6. The teacher on duty should pay close attention to the safety of student activities. In case of emergency, it should be handled properly in time. If the situation is serious, it should be reported to the leader on duty or even the principal for proper handling.

Seven. Activity evaluation

Organized once at the end of each semester? An hour of extracurricular activities? Special evaluation activities, according to the proportion (more than ten outstanding students in each class), selected qualified outstanding students in this activity.

Extracurricular sports activities are an important part of school physical education and an important way to realize the goals and tasks of school physical education. By carrying out extracurricular sports activities, students are encouraged to enhance their physical fitness, strengthen their awareness of sports and develop exercise habits, thus improving their health.