Use Inflatable Gymnastics Mat To Practice Physical Quality In Physical Education

In the physical education of skill class, teachers usually use inflatable gymnastics mat to practice the content of the class, and the quality exercise in the class must be arranged. Because the technical movement learning in each class requires students to have certain physical quality, students' physical quality directly affects the learning and practice of various sports, so quality exercise is particularly important. In the teaching of skill content, the author makes use of the characteristics of multi-purpose, and summarizes the following exercises as quality exercises in skill class to effectively improve students' upper and lower limb strength, waist and abdomen muscle groups, so as to develop students' body coordination. 

 1. Lie on your back 1.1 Practice Methods Work in groups of 2, with helpers standing at the front of the inflatable tumble mat. The practitioner lies flat on the mat, toes straight, while arms raised, hands grasp the helper's ankle joint. To practice, straight toe, legs up, legs and torso at an Angle of 90° or less. After completion, return to the ready state by the original motion trajectory. Repeat the exercise in turn (the difficulty can be increased after the movement is skilled). 1.2 Practice Requirements Practice, the practitioner two toes straight, two legs together straight leg lift, hands clenched ankle joint; When you are ready, keep your legs at a height of about 5cm from the inflatable gymnastics mat. 

 2 Lateral lying leg lift 2.1 Practice Methods In a group of 2 people, the helper stands at the front of the inflatable gymnastics airtrack, the practitioner lies on the side of the mat, the toe is straight, and at the same time, the helper's ankle joint is held up by both hands. Practice, the practitioner straight toe, right leg straight leg lift. The right leg should be at an Angle of 90° or less from the trunk, and return to the ready state via the original movement path after completion. Repeat the exercise in turn. After practicing the right side bench lift, switch to the left side bench lift. 

2.2 Practice Requirements Practice, the practitioner toe straight, straight leg up, hands clenched ankle joint; After the movement is skilled, the legs and the mat should be kept at a height of about 5cm when returning to the ready state. Control your balance. 

 3. Lie on your back and cross your legs 

3.1 Practice Methods The practitioner lies on the mat on his back with his toes straight and his arms on his sides tightly pressing the mat. Straight leg up and mat into a 90° Angle or so, or straight leg side up and the ground into 45°~60° Angle. Cross your legs side to side (or front to back) in the air. 3.2 Practice Requirements Body supine lie flat, two arms pressure cushion; Straight toe when crossing left and right or back and forth; Control your balance. 

4 Double sit-ups 

4.1 Practice Methods Work in groups of 2. 2 people opposite, the practitioner sits on the other side of the front foot back back body supine on the mat, knee flexion into a 90° Angle or so (beginners can rely on both sides of the body, when adapted or physical improvement, can be straight arms or hands across the chest) hands under the ears, can also pinch the earlobe. To practice, raise your lower back and abdomen straight in front of you, fold your upper body until your elbows touch your knees and high-five each other. After completion, return to the ready state by the original motion trajectory. Repeat the exercises in turn. 

4.2 Practice Requirements When practicing, sit on the instep of the other side and lie flat on the mat; The legs are naturally recovered and folded to a less than 90° Angle; Can not hunchback bend, neck do not reach forward to touch the knee, to use the waist and abdomen strength to drive the upper body close to the knee; When lying down, not too fast, too fierce, so as not to strain the abdominal muscles; The waist and abdomen force to the front of the rise, fold the upper body until the elbows touch the knees; The hips should not move or leave the ground during the exercise 

5 Pull in your stomach and jump over the mat 

5.1 Practice Methods Place the mat in an "A" shape. Stand 10~15cm from the back end of the mat. When practicing, the practitioner opens his or her feet about, with shoulder width, knees bent squat when the two arms back swing, before swing into A brake jump up, quickly lift the knee and pull the abdomen to jump over the "A" glyph mat, the body into a curling shape in the air. Bend your knees to cushion your feet when you land. Repeat the exercises in turn.