终极竞赛

Press on to the goal!

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

Starfish

Work with a partner. One person gets in a plank position with legs apart. The other person jumps over the legs, one leg at a time and returns to the start. Repeat 10 times and then swap places.

做三轮。

休息一下,一起聊天。

How long did it take you to learn to ride a bike? What made you want to keep trying?

更深入: When did you last feel like giving up, but decided to push through?

Move 512

第一天: 移动

Burpee preparation

Burpee prep

Part of a burpee is pushing off the floor. Do three rounds of 5 push-ups and 10 squats. These movements will help you to build up to a burpee.

Rest between rounds.

更努力: Increase the number of repetitions.

Challenge 512

第一天: 挑战

Games challenge

Everyone lies face down across a line. One person shouts out the name of a sport – for example, basketball. Everyone runs to the other side of the room and pretends to bounce a ball as they go, then lies down again. Take turns to call out a sport. Others could include:

Long jump: frog-jump to the other side.

Swimming: run to the other side with swimming movements.

Be creative! Have fun!

Explore 512

第一天: 探索

Keep going

Read Philippians 3:12-14 from the Bible.

Paul’s main goal in life is to really know Christ, to experience Christ’s power in his life, and to become more like Him. Paul knows he still hasn’t reached his goal, but like an athlete in a race, he is determined to keep running towards the finish line. Like Paul, we too must press on towards the goal.

Try setting timers for things you like to do quickly throughout the day. For example, set a 2-minute timer for brushing your teeth and set a 15-minute timer for ‘no technology’ at dinner time.

Was it hard to continue until the timer went off?

What are some of your small goals in life?

Why is it important to have small goals aligned to your big goal in life?

与上帝聊天: Pray that like Paul, you will remember you haven’t arrived yet, but need to keep going in the race of life.

Play 512

第一天:

Build a tower race

Divide into two teams. Each team finds eight objects around the house to use to build a tower.

Have a race to build the tallest tower possible. Do it as a relay.

Alternatively, set different challenges each time using the same objects, such as strongest tower, most creative tower, widest tower, and so on.

长寿的健康秘诀

Make good decisions for the health of the environment.

Warm up 512

第 2 天: 暖身

Follow the leader

Go for a short jog around the house or yard while everyone follows a chosen leader. Try to go to every room or space. The leader can change movements – side steps, high knees and so on. Swap leaders.

休息一下,一起聊天。

What was the last year like for you? Do you feel like it was successful or not?

更深入: What success or failure in your life do you remember from time to time?

Move 512

第 2 天: 移动

Practice burpees

burpee process 900

Start slowly and use the correct technique. Stand upright and move to the plank position to do a push-up on the floor. Jump your feet in and do a partial squat. Then leap into the air and clap above your head. Try to do it in one fluid movement.

Do three burpees then rest. Do five rounds.

更轻松: Do only two rounds.

Challenge 512

第 2 天: 挑战

Burpee dice challenge

burpee process 900

You will need a dice or small pieces of paper numbered 1-6 in a bowl.

Stand in a circle and take turns to roll the dice or select a piece of paper and do the number of burpees indicated. Add the total number of burpees for your family. What’s your score?

Do four rounds or play for four minutes.

更轻松: Do two rounds.

Explore 512

第 2 天: 探索

Don’t look back

Read Philippians 3:12-14.

Why shouldn’t an athlete look behind in a race?

Together write a list of some of the things that might prevent or distract followers of Jesus from running the race. Then, take the paper and throw it in the trash.

Why does Paul look forward instead of looking back?

Read about table tennis and Josephine Medina.

与上帝聊天: Does your family have a story of success or failure in its history? Pray that you won’t be tempted to rest on past successes or be discouraged by past failures as you run the race.

Table tennis

Josephine Medina contracted polio as a child which affected the growth of her legs. She was inspired to learn table tennis by her father who competed for his national team. She became so good at the game that she too was selected for the national team. However, she was later told she couldn’t compete because she had a disability. Her passion and determination for the game stayed strong. She refused to give up her goal. She continued playing table tennis and joined the Paralympic team, eventually winning a bronze medal in Rio de Janeiro in 2016.

“I just want to prove that disability is not a hindrance in achieving your goals. It is just an instrument in reaching success in your life.”

这个故事如何激励您参加自己的比赛?

How can your family learn from Josephine?

Play 512

第 2 天:

Stepping stones

Work as a team to get from one side of the room to the other by standing on only two ‘stepping stones’. A ‘stepping stone’ could be a towel, T-shirt, mat, pillow or something else. Avoid touching the ground by helping each other to balance.

Set an amount of time to do this activity and see if your family can succeed.

If you have space, play this outside.

反射: What helped you succeed?

长寿的健康秘诀

Make good decisions for the environment. Aim to cut down the use of plastics. Dispose of plastic waste carefully so it doesn’t become an environmental problem for our children. Alone we cannot fix every global problem, but we can each do something local.

Warm up 512

第 3 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。

What reward have you been promised for finishing a difficult task?

更深入: Do you have a goal for the rest of the year? How will you keep focused on it?

Move 512

第 3 天: 移动

Burpee ball toss

burpee process 900

Stand two to three meters apart facing a partner. Throw a ball to each other without dropping it. If one of you drops the ball, do five burpees before moving to the next round.

  • Round 1: Throw and catch with the weakest hand
  • Round 2: Stand on one foot
  • Round 3: Close one eye
  • Round 4: Lay on your back

更轻松: Do two burpees for dropping the ball.

Challenge 512

第 3 天: 挑战

Global burpee challenge

burpee process 900

How many burpees can your family do in 90 seconds?

Each family member does as many burpees as they can in 90 seconds. Combine the scores for the family total.

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

Focus on the finish line

Read Philippians 3:12-14.

On a long strip of paper, write what Jesus promises to give us if we keep following Him to the end.

Why does focusing on the finish line help us achieve our goals?

Make this piece of paper into a finish line and run through it as a family to remember to keep focusing on our biggest goal in life.

与上帝聊天: Pray for God’s help to be an example to others of pressing on ‘toward the goal to win the prize for which God has called us’.

Play 512

第 3 天:

地滚球适应

找一个球用作“千斤顶”,每人找三张纸。将纸揉成球,并用不同的颜色标记每组三个。在地板上划一条起跑线,然后将“千斤顶”滚离您。游戏的目的是让你的球最接近“千斤顶”。球必须抛向空中,而不是滚动。将脚放在线后,轮流一次扔一个球。获胜者是最接近“千斤顶”的球最多的那个。

Bocce is a sport of the Special Olympic Games which is for children and adults with intellectual and physical disabilities.

给父母的提示

Teach children about recycling. Have clearly labelled bins for different waste at home. Find a natural wilderness close by and help to keep it clean and free of plastic and waste.

你喜欢这个吗?请分享!

订阅以电子邮件形式接收会话

您想以每周电子邮件的形式接收会议吗?

使用下面的表格订阅。它安全可靠,我们做出以下承诺:

  • 我们绝不会垃圾邮件。
  • 我们将确保您的电子邮件地址安全,绝不会将其出售给任何人。
  • 您可以随时取消订阅。

下载翻译

下载

您可以通过单击下面的按钮将本次会议下载为 PDF 文档。

笔译

如果您将其翻译成您的语言,请通过电子邮件发送给 [email protected] 因此可以与他人共享。

您可以通过下面的按钮查看所有当前可用的翻译:

请发送您的 反馈

我们希望您喜欢本次family.fit。

我们很想知道什么在您的家庭和文化中起作用。如果您愿意将您的反馈发送给我们,请使用下面的表格。或者,您可以直接通过以下方式给我们发送电子邮件 [email protected].

如果您希望我们与您联系,请在下面留下您的姓名和电子邮件地址。这是完全可选的。

family.fit会话正在快速,不断地发展中。请为该网站添加书签,或尽快再次返回,以查找最新信息并下载以后的几周。

谢谢你。

家庭健身团队