终极竞赛

Run to the finish!

入门

通过三个有趣的课程帮助您的家人在本周活跃起来:

  • 让每个人都参与——任何人都可以领导!
  • 适应您的家庭
  • 互相鼓励
  • 挑战自我
  • 如果会引起疼痛,请不要运动

与他人分享 family.fit:

  • 在社交媒体上发布照片或视频并使用 #familyfit 或 @familyfitnessfaithfun 进行标记
  • 与另一个家庭做家庭。
Warm up 512

第一天: 暖身

Corners warm-up

Label the corners of the room with the numbers 1-4. Each person starts at a different corner and does a different warm-up. Move around the room to the next number. Do two rounds.

  1. 10 jumping jacks
  2. 10 现场跑
  3. 10 mountain-climbers
  4. 10 squats

休息一下,一起聊天。

What race / competition would you love to win?

更深入: What lessons do you learn from a race whether you win or lose?

Move 512

第一天: 移动

登山者

mountain climber process 900

将手和脚放在地上,像木板一样保持整个身体挺直。将一个膝盖向上移向肘部,然后将脚移回起始位置。换另一条腿重复。

做30次重复。培养速度和流畅度。

更努力: 完成两轮。

Challenge 512

第一天: 挑战

Who is faster?

s4w12

Measure the total time it takes for every person to complete 10 of each of the following movements:

  • 10 mountain-climbers
  • 10 sit-ups
  • 10 push-ups
  • 10 lunges

After each 10 movements, tap out for the next person to take over.

更轻松: Do five of each movement.

更努力:增加回合数。

Explore 512

第一天: 探索

Run to the finish

Read 2 Timothy 4:7-8 from the Bible.

Looking back on his life, Paul is confident he has done what God has asked of him. He now looks forward to receiving his heavenly reward. Our encouragement comes from knowing that we too can receive this reward if we keep the faith throughout our own ‘race’.

Set up an obstacle course in your home, garden or public space using everyday items. After you’ve each had a turn, talk about which bits you found easy or more difficult and why.

Give each other advice on how to improve. Have another go and see if you can apply what you learned.

What do you think Paul learned on his life ‘race’ by keeping the faith?

Why might keeping the faith be important in our race of life?

与上帝聊天: Pray for God’s help to keep the faith and finish the race.

Play 512

第一天:

What do you know?

Give everyone a pen and paper.

Play three rounds. Give as many answers as you can in 45 seconds for each round:

Different sports

Things you might find at a sports competition

Things you know about God

Share your responses.

The winner is the person with the most correct answers.

反映: Which round was easier? Why? What did you discover about God?

长寿的健康秘诀

Keep your mind active by learning new things.

Warm up 512

第 2 天: 暖身

Drop to the ground

Run around the room or yard as you do this activity.

One person is the leader. When the leader shouts out a body part such as elbow, knee, back, or ear, everyone must put that body part on the ground.

休息一下,一起聊天。

Why do people like to win?

更深入: What is the best prize you could give someone?

Move 512

第 2 天: 移动

扭曲的登山者

执行 10 次“扭曲”登山。尝试将右膝伸向左臂,然后将左膝伸向右臂。慢慢开始,然后提高速度和流畅度。

做三轮。

更努力:增加轮数或更快地进行登山。

Challenge 512

第 2 天: 挑战

family.fit finale

Complete the season with a challenge that includes all we’ve learned!
In pairs complete these movements as fast as possible, but with good technique:

20 seconds of planks and superman

20 burpees, dips, speed skaters, lunges, push-ups, sit-ups, mountain-climbers, squats.

做三轮。

Don’t forget to use a timer!

Compare your score to last season.

Explore 512

第 2 天: 探索

Know your reward

Read 2 Timothy 4:7-8 again.

Use household items to make a crown. What do you think the word ‘righteousness’ means? Look up a definition.

Why do you think this is a reward Paul is excited about? Talk about what Paul might have done to deserve such a reward.

Place your crown somewhere in your home to remind you of the rewards God gives us when we ‘keep the faith’.

Read about Niel Louw and Elliot Mujaji.

与上帝聊天: Pray for teamwork, communication, encouragement and deepening faith to be the rewards we seek within our homes and families.

短跑

There can be more than one winner! Niel Louw and Elliot Mujaji were competitors in the 100 meters. They were competing at the 2000 Sydney Paralympics because they had both suffered arm amputations in electrical accidents when they were younger. As they rebuilt their lives they became good sprinters and rose up in international competition. Niel went into the competition as the favorite but in the heats had a leg cramp, came last in his race, and missed the final. Elliot ran his heat and won. He was ranked third for the final. The final was a photo finish, but Elliot triumphed as the world’s fastest T46 sprinter.

What is most surprising, however, is that while these were important and life defining races in the world’s toughest competition, both men considered that the greatest prize was still to come. They will both be winners in the greatest race of life, finishing with eternity with God as their prize.

这个故事如何激励您参加自己的比赛?

您的家人可以从中学到什么?

Play 512

第 2 天:

The longest line

Divide into two teams. Allow two minutes for everyone to gather 10 objects (clothing, books, shoes, and so on). Each team then has to make the longest line they can with their objects. The objects must touch end to end. Which team can make the longest line?

Can you go even further? What else can you use to make your line longer without running to gather more objects? Be creative!

长寿的健康秘诀

Keep your mind active. Keep learning new things: new sports, new ideas, new skills. Read widely. Learn formally or informally. Be intentional and share what you are learning.

Warm up 512

第 3 天: 暖身

Junkyard dog

One person sits on the floor with legs out to the front and arms out to the side. The others jump over the arm, the legs and the second arm. Everybody jumps two rounds and changes places, so everybody gets to jump.

休息一下,一起聊天。

What’s your favorite memory to share with other people?

更深入: Why do humans need to share what we’ve done or where we’ve been with others?

Move 512

第 3 天: 移动

登山者出线

mountain climber process 900

进行 10 次登山,然后挖掘下一个人。继续,直到您作为一个家庭完成 100。

更轻松:做五件事,然后轻敲下一个人。

Challenge 512

第 3 天: 挑战

全球登山挑战

mountain climber process 900

你家90秒能爬多少山?

每个家庭成员在 90 秒内完成尽可能多的登山活动。合并家庭总分。

点击这里 输入您的家庭分数。

点击这里 查看每周排行榜以了解您所在国家/地区的进步。

哪个国家将成为我们的family.fit 冠军?

Explore 512

第 3 天: 探索

Share your experience

Read 2 Timothy 4:7-8.

Why is it important that Paul reminds us his heavenly reward is available to us too?

On cards, sticky notes or slips of paper, write down some simple sentences of encouragement, a scripture verse or a faith experience that you’d like to share with someone. Deliver to a neighbor or friend.

与上帝聊天: Pray for opportunities to share experiences of faith and the good news with others in your community. Pray they will be open and willing to listen and positively impacted as a result.

Play 512

第 3 天:

Treasure hunt

Divide this week’s Bible verse, 2 Timothy 4:7-8, into six parts and write each part on a different piece of paper.

One person hides the papers around the house or yard. The rest of the family races to find the papers. Combine the papers to make the verse and say it together.

给父母的提示

Help kids discover a love of lifelong learning. Show them that you are always learning and growing yourself. Give everyone the chance to share new ideas at meal times and bedtime.

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下载翻译

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笔译

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谢谢你。

家庭健身团队