Winter vacation is accompanied by the Spring Festival, but also brings a rare parent-child time, many families choose to be accompanied by sports, lead children to participate in physical exercise, with parent-child sports to live a healthy and energetic year.
Incorporate sports homework into fragmented time
Wang Luyao, a second-grade primary school student from Shijiazhuang, Hebei Province, insisted on going downstairs to skip rope every morning and evening during the winter vacation to complete the physical education winter vacation homework assigned by the school. Wang Luyao's mother said: "As a parent, we hope that she will actively exercise during the winter vacation, enhance her physique, and hone her will through sports homework. In order to "play" with her children, Wang Luyao's mother also exercised with her children during the winter vacation. "Sometimes it's not too cold, so we take the skipping rope to the park and go hiking, hoping to let the children have more contact with nature, exercise and reduce screen time to protect their eyesight. ”
Wang Luyao's family's approach has been affirmed by experts. Chen Shuang, an assistant researcher at the Anhui Institute of Sports Science and Technology, said: "The weather is changeable in winter, and the way to carry out sports is limited, and physical exercise should be carried out on the premise that it is cheap. ”
Chen Shuang said that the winter vacation is a good opportunity for systematic exercise. "During this period, it is recommended that students be trained in basic movement patterns, such as squats and lunges, which can effectively improve students' flexibility and lower body strength, which is simple and easy to carry out anytime, anywhere. Specifically, he recommends doing 12 to 20 reps of each movement, with 4 to 6 sets a day.
Group sports activities get the whole family moving
During the Spring Festival holiday, parent-child sports for the whole family can not only exercise and promote health, but also enhance family feelings and strengthen emotional communication. In view of this rare parent-child time, Chen Shuang suggested that during the winter vacation, especially during the Chinese New Year, group sports activities can be selected to let the whole family move together. "For example, chess and card activities, badminton, table tennis, basketball, etc. are also good choices, and you can also choose to climb and hike together as a family in the New Year. There are many ways to exercise with children, and it is important for parents to influence and encourage their children with their actions, participate in sports together, and make progress together. ”
Li Liang, an associate researcher at the Institute of Sports Science of the General Administration of Sports of China, also believes that the role of parents in parent-child exercise is very important. "Parents are the supervisors of their children's exercise programs on the one hand, and the instructors of their children's exercise programs on the other. Whether a child can continue exercising has a lot to do with his parents. Parents should lead by example and influence their children with their own practical actions, so that they gradually like sports, consciously carry out physical exercise, infect each other, and have a healthy holiday. At the same time, he said that during the holidays, not only parents should lead their children to move, but teenagers can also use their own actions to drive the whole family to do physical exercise together, form a good family sports atmosphere, and enhance parent-child relationship.
Systematic intervention to improve the child's health
Winter vacation is also a good time for physical system intervention and improvement. Chen Shuang said that the winter vacation time is relatively complete, and using the vacation can help children develop a good habit of insisting on physical exercise. "You can try some symmetrical exercises to strengthen the back and abdominal muscles and improve the range of motion of the joints, such as breaststroke, sit-ups, push-ups, gymnastics, etc., which are conducive to maintaining the symmetry and balance of the muscles. ”
In order to prevent problems before they occur, he reminded parents to consciously take their children for some physical health check-ups and screenings. "For example, scoliosis tests. Adolescents are in an important period of growth and development, at this time the bone growth rate is fast, more than 80% of scoliosis occurs in adolescence, scoliosis not only affects the appearance, but also may cause the angle of scoliosis to gradually aggravate because of the lack of time, which has a greater impact on the physical and mental health of adolescents. Chen Shuang said that in recent years, with the gradual increase in the pace of life and life pressure, the incidence of scoliosis in China is getting higher and higher, and early detection, early diagnosis and early diagnosis are very necessary. "If it is found, it is necessary to intervene as soon as possible, and you can conduct training and self-exercise through holidays combined with hospitals and sports clinics, etc., to correct scoliosis in time, and pay attention to early prevention and prevention.
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Winter vacation exercise should pay attention to warming up
Chen Shuang, an assistant researcher at the Anhui Institute of Sports Science and Technology, said that the temperature in winter is low, the exercise adaptation time is longer, and the range of motion of the joints is reduced. Adequate preparation activities can improve the excitability of the central nervous system, increase the heart rate, increase body temperature, accelerate blood flow, shorten the body's adaptation time to exercise, increase the range of motion of the joints, and improve the coordination of movements, so as to effectively prevent sports injuries.
Chen Shuang reminded that many activities in winter need to be completed outdoors, and the exposed body parts need to be kept warm during the exercise process to prevent cold, freezing and cold. In particular, children's body immunity is low, and pathogenic microorganisms are active after the temperature drops in winter, which is easy to cause upper respiratory tract infection, so it is necessary to pay attention to prevention. After exercising, you should wipe off your sweat with a dry towel and change your underwear.
*: China Sports News.
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