1 Hour🕰️ Physical Education Class

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5. Cool down Exercises

Deep Breathing: Take slow, deep breaths to help relax your body and reduce stress. Inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth.

Walking: After a cardio or strength workout, gradually decrease your intensity by walking for 5-10 minutes to help your heart rate return to normal.

Static Stretching: Perform stretches targeting the major muscle groups you worked during your workout. Hold each stretch for 15-30 seconds without bouncing.

3. Strength Exercises

Dumbbell Lunges: Hold a dumbbell in each hand and step forward with one leg, bending both knees until they form 90-degree angles. Push back up to the starting position and repeat with the other leg.

Bodyweight Squats: Stand with your feet shoulder-width apart and squat down as if you were sitting back into a chair. Keep your chest up and your knees behind your toes.

Plank: Hold a plank position with your elbows directly beneath your shoulders and your body in a straight line from head to heels. Engage your core muscles and hold for 30-60 seconds.

Subtopic

1. Warm-up Exercises

Leg Swings: Stand near a wall or hold onto a stable surface for balance. Swing one leg forward and backward in a controlled motion, then switch to swinging side to side. Repeat with the other leg.

Arm Circles: Extend your arms out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. After a few circles, switch directions.

4. Cardiovascular Exercises

Running/Jogging: Whether on a treadmill or outdoors, running or jogging is a great way to get your heart rate up and burn calories.

Swimming: A full-body workout that's gentle on the joints. Swimming laps or even just treading water can elevate your heart rate.

Jumping Rope: A simple yet effective exercise that can be done almost anywhere. It improves coordination and burns a significant amount of calories.

2. Stretching Exercises

Upper Back Stretch: Sit or stand tall and clasp your hands together in front of you. Round your upper back and shoulders forward, reaching your arms away from your body as you tuck your chin towards your chest. Hold for 15-30 seconds, then release.

Triceps Stretch: Reach one arm overhead and bend your elbow, bringing your hand down towards the middle of your back. Use your other hand to gently press on the elbow of your bent arm, feeling a stretch along the back of your upper arm. Hold for 15-30 seconds, then switch arms and repeat.

Hamstring Stretch: Sit on the floor with one leg extended straight in front of you and the other bent so that the sole of your foot rests against the inner thigh of your extended leg. Lean forward from your hips, reaching towards your toes. Hold for 15-30 seconds, then switch legs and repeat.