Common warm-up activities include jogging around, running in place, small steps in place, high knees with twist, one-legged catching, jumping on one leg, one-legged turning jump, hands and feet walking, etc.
From third grade to sixth grade
Increase basic physical training
By the time children reach the third grade, they can start professional physical training. The general principle is to utilize convenient conditions, engage in any form of exercise such as running, swimming, cycling, jump roping, as well as exercises combining aerobic and strength training, such as walking forward and backward in horse stance, double-leg bridge, wall sit, standard squats, lunge squats, etc.
Additionally, for children in this stage, it is important to cultivate diverse physical activities to continuously stimulate the body and brain, aiding in long-term stress reduction and enjoyment of exercise.
Doing the same exercise repeatedly can make the body less challenged and reduce the effectiveness of exercise, so it’s beneficial to vary exercise forms such as 1-minute jump ropes, lying down pedaling, push-ups, stair jumps, abdominal jumps, frog jumps, deep squat jumps, etc.
From middle school to high school grades
Comprehensive physical training
With increasing academic pressures, it is even more essential to maintain mental well-being through regular physical exercise. Exercise can provide mental relaxation, maintain a healthy body, and make physical activity an indispensable part of life, just like eating and sleeping.
It is important to engage in various types of physical training regularly, including dynamic warm-up stretches, basic physical exercises, specialized physical training, ball sports, static relaxation stretches, and a combination of these five categories.
Furthermore, adolescents of different age groups should particularly enjoy the various benefits brought by activities like ball sports.
Playing soccer can provide comprehensive physical training, promoting flexibility in leg joints, strengthening leg muscles, enhancing endurance and cardiorespiratory function. Basketball is a full-body exercise that improves reaction time through dribbling and ball handling, strengthens physique during motion, and enhances observational and decision-making skills. Playing badminton requires perfect coordination of hands, eyes, and legs, improving coordination and balance.
Practice these exercises during summer vacation
Due to the long home stay during the summer break, parents can try different types of physical activities with their children, utilize natural surroundings or sports facilities for physical exercise such as jogging in the park or long-distance cycling, encourage and support each other to make the children’s exercise more comprehensive and enjoyable.
Below are several categories of exercise activities that parents can choose based on their children’s physical condition to practice:
Bodyweight warm-up exercises
Squat and rise
Jumping jacks
Clapping beneath the knees
Small steps in place
Fun exercise category
Crawling
Walking
Jumping
Parent-child game category
Note: In case of losing a game, you can do 5 jumping jacks, 10 squats, etc.
Handheld rhythmic gymnastics category
Skipping rope category
Single-leg skipping
Double-leg skipping
Note: For indoor practice, you can do “ropeless” skipping.
Squatting category
Bodyweight squats
With light weight
Core strength category
Plank – single leg
Plank – double legs
Russian twist
Sit-ups
Push-ups
Against the wall
Kneeling
Standard
[…]
Exercise intensity should be gradually increased
If signs of over-exercise appear, such as paleness, body weakness, excessive sweating, take appropriate measures promptly, reduce activity frequency, lower intensity, or stop exercising, stay hydrated, and seek medical attention if necessary.
—END—
Source: Sichuan Education Announcement
Editor: Sun Ke
Responsible editors: Wan Ming, Chen Yong
Reviewers: Liu Hongxia
Disclaimer: The content, including images, in this article is not original to this public account. If there is any infringement, please contact us for removal.
