关于暑假旅行计划的英语作文推荐20篇

One thing I had a good time in this summer holiday ,The thing that impressed me most was this summer holiday! First I went to Tian an men square ,I saw different colors people there. I knew that tian an men square is so famous in the world that too many people visit it. then I went to visit the great wall, the great wall is really long , there is no doubt it is the worder in the world ! I really can not imagine how the ancient people built it ! (《一件事》今年暑假我过得很开心,它让我印象最深.首先我去了天安门,在这儿我看到了不同肤色的人.我知道了天安门举世闻名因此有好多人来参观.接着我又去了长城,长城真得很长,举世无双.我真不能想象古代人是如何把它建起来的. )

People grow up, the memory of things more up. This summer, experienced a

lot of things, in retrospect, vividly. But the most memorable of my number to

play Wu source hole.

That day, we made an appointment my friend Hu Yulu, early in the morning.

Dad riding a car while talking to us about this discussion, and soon, to the

destination.

Have not wait for my father to buy tickets, I and Hu Yulu flew into the. At

first we both played the swing and seesaw, and later, my father proposed to go

inside. This is the next two of us guys like a ruined Mustang, bolted up.

Playing around everywhere, confused everywhere is gray. I gave Tathagata,

Guanyin, turtles to the money, like a decent way to make a wish, do not know if

they will bring me happiness and good luck.

Did not expect my father actually bought a drifting ticket, I and Hu Yu Lu

not mention more happy. On the boat, we wanted to start planning, but to wait

for everyone to board the boat to start planning. When all the people came up,

the boat set out. Surrounded by a silence, I and Hu Yulu think downhill, but the

ship has not yet to the source, it turned away. Under the boat, I and she said

angrily: "Do not stimulate the thing, the money is white." Dad listened,

laughed. However, we simply spent a long time in the inside, feel the hole

inside the "natural air conditioning."

We also fed a monkey, although it was released a few, but we are still very

happy. "This is a pity that did not bring the camera, did not take this

beautiful scenery to shoot down!" Dad said disappointed.

That day is my most happy day, although not so beautiful scenery and time

to shoot down, but I will not forget this day!

1.别太宠自己胃

在学校，学生的饮食受到较大的限制。一些学生就会想着，到了暑假就可以趁机好好犒劳自己胃，把平时在学校很难吃到的食物统统吃个遍。如果你是这样想的，那你就等着发胖吧。

要减肥，千万不要太宠自己胃。要清楚哪些食物自己不能吃，哪些食物需要多吃。在量的把握上也要苛刻，不要因为嘴馋而导致饮食过量。

2.多吃蔬果粗粮

暑假减肥，蔬果粗粮是食谱中不可或缺的部分。蔬果普遍热量低，富含营养，且大多具有利于减肥的物质。比如苹果就含有独特的果酸，可以加速代谢，减少体内脂肪;芹菜富含膳食纤维，有助于消化排毒，有利于减脂。

除蔬菜外，还要多吃粗粮。粗粮饱腹感强，并且有助于肠胃蠕动，促进消化，还能利尿消肿。多吃粗粮，会让减肥效果翻倍。

3.杜绝高热量零食

零食是学生时代不可或缺的一部分。完全杜绝零食对于学生来说难免过于残忍。但是，为了减肥，杜绝高热量的零食还是必须的。薯条、冰激凌、蛋糕、夹心饼等零食不仅热量高，有的还包含过多的糖分、油脂。这些零食吃起来美味，但是会摧毁你的减肥计划。因此，小编建议，在你想吃零食的时候，不防用一些低热健康的零食来取代高热量零食。比如，可以用酸奶来取代蛋糕;用话梅来代替糖果;用烤薯片来代替炸薯条……

4.一日三餐分配好

没有了学校饮食限制，学生们就容易变得“任性”，想吃就吃，不想吃就不吃。这样就会导致饮食不规律。不规律的饮食是肥胖的一大诱因。要想减肥，在暑假里学生应当严格控制饮食规律。一日三餐必不可少，早餐要吃好，午餐吃饱，晚餐就尽量少吃。一日三餐的热量分配要合理，早餐和午餐摄入热量可以稍高一点，但晚餐热量就要减少。一般来说，一天饮食热量不要超出1200大卡太多就最减肥。

有氧运动部分

1.游泳

在水里运动人要承受的压力要比在空气中运动大得多，燃脂效果也会更好。在众多有氧运动中，游泳可以说是最有效的一种减肥运动。每游泳一小时，消耗热量超过800大卡，其消耗量要比跑步、跳绳、打球等都要高。而且游泳会运动到全身部位，能够锻炼到全身肌肉。暑假天气正炎热，而游泳消暑，减肥效果好，相信学生们都会乐意下水运动。所以，不防把它列入你的运动计划吧。

2.跑步

跑步简单普遍的有氧运动，它能锻炼全身的肌肉，燃烧脂肪，还能增强心肺功能，让你体形更完美，身体更健康。

3.骑自行车

暑假里约上几位朋友一起骑自行车到野外去兜风是个不错的选择。骑自行车能加强腿部训练，消减腿部赘肉，塑造完美腿型，还能让你尽情释放压力，舒缓心情。

无氧运动部分

1.深蹲

深蹲动作是锻炼臀部和腿部的王牌动作，还能增强心脏功能，提高肺活量。深蹲时候要注意，腰背保持直线，髋关节低于膝关节。

2.平板支撑

平板支撑是一个类似俯卧撑的动作。但俯卧撑主要锻炼胸部，而平板支撑则主要锻炼人的腹部，对减腹部赘肉，瘦小肚子有着显著作用。具体动作为：俯卧，两手屈肘成90°支撑身体。腹部收紧，两腿并拢伸直。保持动作。

3.仰卧起坐

仰卧起坐对于学生来说绝对不陌生。但是，做这个动作时候，要注意双手不要托着头部。这样容易导致脊椎受伤。做动作时，双手可以放在耳际或者放在大腿两侧。

My summer vacation of this year was very enjoyable。 I went to the countryside to spend my summer holidays.It is very beautiful there。 there are green plants， clear rivers， lovely animals kind people。 i spent two weeks helping my grandfather do some farm work there.Iwrote down what happened in my diary every day。

besides that,I helped the children in the neighbourhood with their lessons.I helped them read english improve their spoken english.Their parents thanked me for this。

今年的暑假生活非常愉快。我去农村过暑假。那儿非常美丽，有绿色的植物，清澈的小河，可爱的动物和善良的人们。在那里的两周中我帮爷爷干了些农活。每天我在日记中记下所发生的事情。

除了这些，我还帮助邻居家的孩子做功课。我帮他们读英语，使他们的口语有所提高。他们的父母为此很感激我。

暑假来到了，今年的暑假是二年级到三年级的过渡阶段。

在暑假期间，我要暂时告别学校有规律、快节奏的生活。

暂时离开敬爱的老师，亲爱的同学们。

马上要上三年级了，我要面临更多的课题:钢笔字、英语课及作文。

因此，在这个假期我要积极进取，特制定《暑假计划》如下，使自己在暑假生活中更加充实。

一、活动时间7月10日--8月28日

二、活动目的

1:按时作息，保持早睡早起的好习惯。

2:锻炼身体，使自己更加健康的成长。

3:发挥自己的特长，更上新台阶。

4:帮家长做一些力所能及的家务，减轻家长的额负担。

5:学习上积极进取，提高自己的综合能力为下学期打好基础。

6:参加一些实践活动，让自己能够在活动中快乐成长。

三:活动方案

1:锻炼身体，健康成长

每天早上6:30起床，跑步、跳绳、踢毽子。

下午户外活动一小时，或与小伙伴做游戏。

周末由父母陪同到郊外游玩或爬山。

以此使自己的身体更加健康。

2:认真读书，汲取更多的知识，丰富自己的写作内涵。

上午8:00--9:00读书一小时，边读边写读书笔记，并摘抄好词好句，养成记笔记的好习惯。

3:认真学习，使自己更上一层楼

上午10:00--11:00与下午2:00--3:00复习以前学过的知识，并按时完成老师布置的作业。

写一张钢笔字，提高自己钢笔字的水平。

4:丰富自己的内涵，练习特长

每天下午4:00--6:00学习毛笔字活画画，使自己更加完善。

5:写日记，养成好习惯

准备一个日记本，每天晚上8:00--8:40写一篇日记，把当天的所见所闻所思记录下来。

6:做家务，我是小大人

每天帮妈妈做力所能及的家务，分担妈妈的辛苦，使自己成为真正的小主人。

7:有节制的玩电脑游戏或看电视

每天玩游戏看电视时间一个小时，使自己在学习之余能有所放松。

8:参加实践活动，在实践中锻炼自己

姥姥家在古商城，我打算参观古商城，了解我们当地的风土人情，增强热爱家乡的感情。

四、认真遵守假期活动方案

友好的接受父母的监督，认真遵守方案的各项计划，学会自我约束。

通过以上的这些活动，我一定会度过一个有意义的暑假。

开心快乐每一天，健康成长每一天!

The new term is coming, so I think I should make a school schedule for myself. In the morning, I will read English texts to improve my spoken English. In each class, I will listen to the teachers carefully and make notes. After school, I will come back home on time and do my homework at once. After supper, I will go over what I learned in the day time and prepare for the tomorrow‘s classes. This is my school schedule

Long-expected winter vacation finally arrived, the students must have any plans? Of course, I am no exception, below, please listen to my "interest" winter vacation!

My winter holiday is mainly divided into two large plan, first plan is like this. First before the Chinese New Year winter vacation homework all finished! How do you write? From January 15th to January 29, just 15 days! It doesnt matter, look at my little plan!

4 days, the winter vacation homework finished writing. Less than 5 days holiday a year I would have finished the homework, this year Im going to break the record!

1 day, hand out the newspaper, painting, arts and crafts. The more relaxed.

Within five days, finished writing the composition. You know, Chinese and language in a total of 14, although a little reluctantly, but I think still can be done.

Within five days, finish writing diary. A diary, a total of only 12, not much, not much!

In this way, can finish the work within 15 days!

The following is the second largest plan, please all ears!

I and my good friend small benign (not his real name) for the teacher to teach students to communicate with each other literature, so everyone had to prepare materials. I am in charge of musicology, small what is responsible for the fine arts. Musicology is various musicians to pay origin, background, and composition. The fine arts should pay is painting, costume design, etc. Extracurricular reading, of course, the two of us need to prepare a few good book, book mainly to write what each decomposition, what should be emphasized. In addition, we also have to write a write a composition, composition of network enhanced writing.

My winter vacation plan all right? Ha ha, this is my "interest" winter vacation!

期盼已久的寒假终于到来了，同学们一定都会有什么计划吧?当然，我也不例外，下面，就请听一下我的“趣味寒假”吧!

我的寒假主要分为2个大计划，第一个计划是这样的。首先要在过年之前把寒假作业统统写完!要怎么写呢?从1月15日开始到1月29日，才15天啊!没关系，看看我的小计划吧!

4天之内，把寒假作业本写完。每年假期不到5天我就写完作业本了，今年我要破纪录!

1天之内，把手抄报、画画、手工艺品做完。这个比较轻松。

5天之内，把作文写完。要知道，汉语和朝语总共14篇呢，虽然有点勉强，但我觉得还是可以完成的。

5天之内，把日记写完。日记嘛，总共才12篇，不多，不多!

这样，15天之内就完成作业了!

下面是第2大计划，请洗耳恭听!

我和我的好朋友小良(化名)要以老师教同学的方式互相交流文学，所以每个人必须准备教材。我负责音乐学，小良负责美术学。音乐学要交的是各种音乐家的身世、背景，还有作曲等。美术学要交的是画画、服装设计等。当然啦，课外阅读嘛，我们两个要准备几本好书，互相分解书主要写了什么，要强调什么。此外，我们还要在作文网内写一写作文，增强写作水平。

我的寒假计划不错吧?呵呵，这就是我的“趣味寒假”!

New Year arrived, another year passed, and ushered in a New Year - 2016, in this New Year, we are going to do some meaningful things can get through this a long 2016, let us act together!

As the saying goes, "the New Year will have a new look." its good to speak this word, in this New Year, I have a lot of things want to do: to learn to learn, a successful ` exercise the body, let oneself body getting better, dont partial eclipse, should eat what eat what, also can not to waste money... Say learning first, first put in front of winter vacation homework conscientious finished, although have a little arrangement diary teacher six chapters, but I want to do a few more, one is to exercise their writing level, the second is to allow yourself to practice patience, I also want to read more books, let oneself of the rich knowledge, I often read books, but like watching gobbledygook, dont take notes. This is no good, so in the end not enriched knowledge knowledge, it is a waste of time, a waste of time. Such as in the past winter vacation, I must study hard last term, in elementary school when miyoshi students, dont understand to ask, Im sure can do it, also please believe me!

As for exercise? I think Im too have no confidence, for instance said shooting, because I so small basketball in my hands touch the basket, I practiced for several times without success, feel oneself always shot, try a few times is useless. Later, I think learning anyway, dont go up, its no use, so, I have achieved in the final exam is not ideal. I will be patient ` confidence in doing anything, because only in this way can succeed in doing things.

Later, I must be in accordance with the plan to do, because it can make great progress.

新年到了，又过去了一年，接着迎来了一个新年-2016年，在这一个新年里我们要干一些有意义的事才可以度过这一个漫长的2016，让我们大家一起行动起来吧!

俗话说得好"新的一年要有新气象."这话讲得真好，在这一个新年里，我有许多想干的事：要把学习学好，成绩理想`把身体锻炼锻炼，让自己的体质变好起来，不要偏食，该吃什么就吃什么，还有不可以乱花钱......就先说学习吧，首先把眼前的寒假作业认认真真得作完，日记老师虽然只布置了六篇，可我要多做几篇，一是为了锻炼自己的写作水平，二是为了让自己练练耐心，我还要多读书,让自己的知识丰富起来,我经常读书,可却像看天书一样,也不做笔记.这样是不行的,这样到头来知识知识没有丰富起来,却只是浪费时间,浪费光阴.等寒假过去以后,我一定要在小学的最后一个学期努力学习,争取当三好学生,不懂就问,我相信一定可以做到的,也请大家相信我吧!

至于锻炼身体方面呢?我觉得自己太没有信心，比如就说投篮吧，我因为个子小所以篮球在我手上连篮筐都碰不到，我练了几遍没有成功，就觉得自己永远都投不进，再练几遍也是徒劳。后来，我又觉得学习反正搞不上去，没有用的，所以，在期末考试中我就取得了不理想的成绩。我以后做任何事都要有耐心`信心，因为只有这样才可以做成功的事。

以后，我一定要按定的计划去做，因为这样才可以取得大进步。

This morning,I got up very early.And then,I did some exercises,such as running、swimming、played basketball with my brother and so on.And then,my mun asked me to go shopping with her.She broght a lot of food and some clothes for me. And I had broght a new shoes for my father. Today, I felt very happy.

10月7日下午，妈妈和我去萧山日报社参加小记者活动：亲子讲座《聪明的父母教你学习英语》。

主讲人是金山小学涂亿奕小记者的妈妈，她和我们一起分享了她给女儿制定的英语学习计划和她家英语学习的方法和体会。

讲座一开始，涂妈妈就问我们学习英语的动机和目标是什么？一位小记者站起来回答说：“我学习英语是为了以后出国能更好地与外国人交流”。“这是个非常好的目标”，涂妈妈接着说，“那么我们怎样才能学好英语呢？适合自己的学习方法很重要！”涂妈妈介绍了自己女儿的英语学习方法，她给女儿精心挑选了一本英文版《夏洛的网》，让女儿像学习语文一样学习英语，先泛读，再精读，每天读一段，通过每天的坚持，一段时间后她女儿终于读完了整本书，英语成绩也在不知不觉中提高了。接下来，涂妈妈又让女儿通过朗读短文、朗读原版书和学唱英文歌等多种形式来学习英语。涂妈妈说我们的母语学习是从听和看、读和唱、说和写逐步积累起来的，英语学习也是一样，只要坚持不懈就一定能学好！

最后，涂妈妈让我们自己制定一个英语学习计划。我的计划是：我想让妈妈给我买一套涂妈妈推荐的蒲公英英语绘本，从自然拼读学起，通过阅读绘本、观看英语动画片和电影来逐步提高英语水平，同时我也要坚持每天阅读，争取这学期能看完看懂英文版《小王子》。

从桂林游玩回来后，为了让我过一个即充实，又快乐的暑假，我制定了一个计划。

首先在学习方面。因为平时读书时间太少，所以暑假里我要多读几本课外书，保证每天读书1小时，并及时做好“与书有约”。还要每天背一首古诗，写一篇日记，练20分钟书法。为了让我的英语水平有所提高，我还要读15分钟的英语。在做好这些基础上，假期末为了我的学习更轻松，我还准备预习一下五年级的主课。

其次在其他方面。我要多出去旅游，希望能在第二课堂里开阔眼界，学到一些在学校里面学不到的知识。我还要去学习游泳、拜访亲朋好友。除了这些，我还要坚持我的特长学习，如二胡要每天练够1小时，拉丁舞准备考级、画画做好老师布置的作业等。

当然，要做好这些健康是最重要的，所以为了完成我的计划，我要每天坚持锻炼，或骑自行车、或游泳、或散步。

既然制定了计划，就要按计划完成，如果不按计划完成，就等于白制定。所以我一定要认真完成自己制定的计划，不敷衍了事。

Many people like traveling. They just feel happy when traveling. But not many people will think the meaning of travel. What is the meaning of travel? Actually, one of the meanings is to find happiness. Putting aside all the trouble to enjoy themselves usually makes people happy. There is another important meaning. It is to learn things. To go out for a visit can enlarge people’s vision. People can learn a lot from it. Therefore, sometimes we will find that some people will be different after they return home from travel. It is because they learn the true meaning of travel.

很多人都喜欢旅行。他们就觉得旅行的时候很开心。但并不是很多人会想旅行的意义。旅行的意义是什么呢？实际上，其中一个就是去寻找快乐。抛开所有的烦恼去享受通常都能让人开心起来。还有一个重要的意义。那就是学习。出去走走可以拓宽人们的视野。人们可以从中学到很多东西。所以，有时我们会发现有些人在旅游回来后会变得不太一样。这是因为他们了解了旅行的真谛。

[高中英语作文：旅行的真谛

I was born on March 18。 My family is neither very rich nor very poor。 My parents are peasants。 They work hard to support the family。 They encourage me to study well。 My childhood was happy。

I like learning。 I like music and sports， too。 I can run very fast and am the fastest runner in my class。 I am good at English， Physics and Math。

I want to be a scientist。 Scientists have made recorders， TV sets， and so on。 They have also invented the computer。 All these make our life rich， interesting and easy。

Holiday that day, the teacher the assignment is more on the blackboard. For me, the teacher assigned winter vacation homework to complete or need a lot of time, because it is very difficult, and a lot of. Due to the winter vacation homework more, need reasonable arrange time to complete, so I made a plan for the winter vacation studying life.

My plan is this: every morning in the xinhua bookstore to buy of the "Chinese winter vacation homework" and "mathematics winter vacation homework each finish one page (two sides); For more than 30 minutes every morning time of extracurricular reading; Finished winter vacation homework in the morning and after reading the rest of the time free activities, you can watch TV, play computer games, etc. Noon lunch break after an hour of sleep, we finished the afternoon arrangement: adhere to write every afternoon a piece of calligraphy, learn an hour of computer application knowledge, after the read cooked a good article to read to the parents again. Finally is in before you go to bed after supper every day to write a diary: can write of what happened in your own comments, stories and substance, etc.; Before sleeping to delve into a really, finally under the exciting TV childrens hypnotic sleep - its not a good habit!

The above is my winter holiday life plan? My winter vacation plan is good! I finish my winter vacation homework should not only, also want to help mom and dad to do something, so mom and dad wont be happy, and it had to be meaningful. Finally, is close to the New Year, this is our important traditional festival of the Chinese nation, I am here to wish you all a happy and prosperous New Year.

放假那天，老师在黑板上布置的作业比较多。对于我来说，老师布置的寒假作业要全部完成还是需要很多时间的，因为又是很难，又是很多。由于寒假作业比较多，需要合理的安排好时间才能完成，所以我制订了一个寒假学习生活计划。

我的计划是这样的：每天上午把在新华书店买的《语文寒假作业》和《数学寒假作业》各做完一页(两面);每天上午进行30分钟以上时间的课外阅读;上午做完寒假作业和课外阅读后剩下的时间自由活动，可以看看电视，玩玩电脑游戏等。中午午休睡一个小时后，就要完成下午的安排了：每天下午坚持写一张毛笔字，学一个小时的电脑应用知识，读熟一篇好文章后再读给家长听。最后是在每天晚饭后睡觉前写一篇日记：可以写发生的事情，自己的心得体会，心情故事和读后感等;睡觉前再钻研一道奥数题，最后枕着精彩的电视少儿节目催眠入睡——这可不是一个好习惯哦!

以上就是我的寒假生活计划，怎么样?我的寒假计划不错吧!我不仅要完成寒假作业，也要帮爸爸妈妈做一点事情，这样爸爸妈妈才会高兴，而且这样过得才有意义。最后，快要过年了，这是我们中华民族的重要传统节日，我在这里先祝大家心想事成，万事如意!

Now, the summer holiday is coming to the end. I really spend a rich but happy holiday. As a junior student, I am not totally free in the summer holiday, because study is still an important part in my life. In the first month of the holiday, I study at home to finish my homework. There are many tasks I have to finish. Besides, I have to go to the English and mathtraining class, because I am weak inthe two subjects. Therefore, I need some extra training. After that, I visit to my father with my mother. My father works in other province and I have not seen him for half a year. My mother and I miss him very much. We spend near a month with him.When my father is free, he often takes us go out. We are happy together.

现在，暑假就要结束了。我真正度过了一个丰富又快乐的假期。作为一名初中生，我的暑假并不是完全自由的，因为学习仍然是我生活中的一个重要部分。假期的第一天，我待在家完成作业。我有很多作业要完成。除此之外，我还要去英语和数学培训班，因为我这两科比较弱。因此，我需要一些额外的训练。之后，我就和妈妈一起去看爸爸。我爸爸在外省上班，我有半年没见过他了。妈妈和我都很想念他。我们和爸爸在一起度过了将近一个月。爸爸有空的时候经常带我们出去。我们在一起生活得很快乐。

Happy summer vacation passed quickly. Im wearing a red scarf, with heavy pace came to the school, students watched the teacher, look at the familiar with the classroom and think again want to go to school, how much I miss the happy summer vacation. If every day this summer how nice!

Although there are many things in summer, cant cant meet, but summer is how free!

What time will you get up every morning, just a few o clock, even if you are not sleeping until noon someone called you, and want to go to school, youll have to get up early, brush your teeth, wash face, eat ┅ ┅ so many things to finish before 7 o clock, and hurriedly rushed to the school, was late to be scolded by the teacher again, how much is not free!

翻译：

快乐的暑假一眨眼就过去了。我戴着红领巾，迈着沉重的步伐来到学校，看着老师同学，看着熟悉的教室，想着又要上学了，我是多么想念那快乐的暑假。要是天天这样过暑假该多么好哇!

暑假里虽然有许多事都不能实现，不能满足，但暑假是多么的自由自在

每天早上，你要几点钟起床就几点钟起床，哪怕你睡到中午都不会有人叫你，而要上学了，你就要早早起床，刷牙、洗脸、吃饭┅┅这么多的事要在7点钟之前做完，还要急匆匆地赶到学校，迟到了又要被老师骂，是有多么的不自由!

When I chose to study further, it is because I want to avoid the job pressure, now three years will pass, I come to my cross road again, at this time, I must make my choice, I can’t avoid the pressure anymore. I have already made my future plan, it has two parts。

当我选择深造的时候，是因为我想要避开工作的压力，如今三年即将过去，我又来到了十字路口，这一次，我必须做出决定，我再也不能逃避压力了。我已经制定了将来的计划，那有两部分。

One part of my future plan is that I want to be a teacher. This is my career plan, being a teacher is always my dream, I can pass my knowledge to students, I like to talk to them, I want to lead them to the successful road. So now I must pay attention to the recruit message, I should seize every chance to be a teacher。

我将来计划的其中一部分就是我想要成为一名教师。这是我的职业计划，成为一名教师一直以来都是我的梦想，我能把我的知识传递给我的学生，我喜欢和他们聊天，我想要把他们引导到成功的路上。所以现在我必须要关注招聘信息，应该抓住每一个成为教师的机遇。

The other part of my future plan is that I want to travel around the world. Being a teacher can make me have many vacations, so I can make used of these vacations and to carry out my travel plan. I have heard about many interesting foreign things, so I want to go out and have a look at the world。

我将来计划的另一部分就是我想要环游世界。成为一位教师能让我有多点假期，这样我就可以充分利用这些假期来实现我的旅游计划。我已经听说了很多国外有趣的东西，我想要走出去看一看这个世界。

暑假在家我为我家指定了一个家庭健身计划，因为暑假全家有比较多的时间在一起运动健身，计划制定好之后全家都要按照我的计划健身，想想我就开心，以下就是我制定的家庭健身计划。

一、锻炼前的准备：

1、在家准备一块有5-6平米的锻炼活动场地。

2、准备一块橡皮垫或地毯放在卧凳下，以防止哑铃放在地面上损坏地板。

3、准备一面镜子挂在墙上，以备锻炼时纠正动作。

4、准备一架音响或录音机，以备锻炼时播放音乐，这样可以提高锻炼热情。

5、准备一只可以调节卧板斜度的坐、卧两用凳或一只长凳。

6、准备一副可以自由调节重量的和有锁紧卡箍的哑铃。

二、锻炼的基本知识：

1、在锻炼前请仔细阅读有关锻炼动作的技术要点和掌握每个准确动作的技术细节。具体可以参考{家庭哑铃锻炼方法图解——真人演示(完整版)}

2、在锻炼中必须结合准确运用肌肉锻炼的原则。可以参考这篇文章《肌肉男是怎样练成的》

3、每周锻炼三次，隔天练习一次，每个部位每周锻炼一次，每次锻炼哑铃30-45分钟。

4、锻炼前先做5-10分钟的暖身和伸展运动，锻炼结束后做10-15分钟的有氧运动。

5、每个动作每组间休息1-1.5分钟，每组间歇做有关部位的伸展拉伸活动。

6、锻炼时的重量如果超过规定的试举次数或完成不太费劲，就可以增加5-10%的重量，以加深刺激。

三：哑铃健身计划：

初学者哑铃健身计划(8周)

程序 第一天 组数 第二天 组数 第三天 组数 各周不同锻炼次数

1 上斜卧推 3 屈膝硬拉 2 坐姿侧平举 2 1/12-15

2 上斜飞鸟 2 反卧划船 3 坐姿肩上推举 2 2/12-15

3 哑铃侧弯举 1 单手划船 2 单手俯卧侧举 1 3/12-15

4 哑铃交替弯举 1 箭步蹲 4 仰卧臂屈伸 2 4/10

5 哑铃转弯弯举 2 坐姿半蹲 2 坐姿臂屈伸 2 5/10

6 仰卧起坐 3 站立举踵 2 俯立臂屈伸 2 6/10

注：第一周每个动作练1组，第二周每个动作练2组。第三周开始按照规定组数练习。 7/8 8/8

有一定基础者哑铃健身计划(8周)

程序 第一天 组数 第二天 组数 第三天 组数 各周不同锻炼次数

1 上斜卧推 3 反卧划船 3 坐姿侧平举 3 1/10

2 上斜飞鸟 3 单手划船 2 单手肩上推举 3 2/10

3 单手卧推 2 半屈膝硬拉 3 耸肩 2 3/10

4 交替转腕弯举 2 单腿深蹲 2 单手俯侧平举 2 4/8

5 斜坐侧弯举 2 箭步蹲 3 仰卧臂屈伸 2 5/8

6 斜坐交替弯举 2 坐姿举踵 2 坐姿臂屈伸 2 6/6

7 仰卧起坐 4 站立举踵 2 俯立臂屈伸 2 7/6

注：锻炼时重量如果超过规定的试举次数或完成不太费劲，就可以增加5-10%的重量。

爸爸妈妈看到我的健身计划都夸我想法很好，制定得很合理周全，期待我们在这个暑假坚持健身，更健康更快乐。

I enjoy summer vacation very much.Becausesummer vacation is the longest vacation of the year. We have more than fifty days to rest. Though it is very hot, we can either go to swim or stay in the air-conditioned room.

In the evening, I like to go shopping with my friends.We can eat many things in summer, such as ice creams, watermelons, grapes, and so on.In summer, I always go on a trip with my parents. Its a good chance for us to visit some nice interesting places.

In the morning, a grand flag-raising ceremony in Beijings Tiananmen Square will attract many people.

National Day is commemorated every year by special flag-raising ceremonies. Crowds gathere at Tiananmen Sqaure in Beijing early morning for this event. It was part of the National Day celebrations for the birthday of the Peoples Republic of China.

The national flag was first raised over Tiananmen Square in 1949, marking the birth of New China. And it has been repeated every day since then. The ceremony still attracts the interest of millions of people each year. Although the flag has meant different things to different people, it now rises over a more confident and prosperous country.

Along the Changan Avenue, the major street in downtown Beijing,lamps and colored lights illuminate the whole street.

At the Tiananmen Square, artificial flower parterres will be decorated with specially designed lighting facilities

同学们期盼已久的暑假即将来临，为了让我的暑假过得既充实又愉快，我决定给自己制定一个暑假计划。

每天早晨八点钟起床，之后，阅读语文书或英语书各半小时，接着吃早餐。吃完后，做一个小时的奥数，再进行休息，休息的时候可以下楼呼吸新鲜空气、看看远处的绿树红花，享受大自然的风采。中午回家看到妈妈辛苦给我做的美味佳肴，我垂涎三尺。美美地享受完这美食，我就像小猫一样懒懒地躺在舒服的被窝里做美梦。

下午起床后，清醒一段时间，就得坐到书桌旁，做一个小时的暑假作业。然后就去游泳池里和小朋友们嬉戏玩耍。学游泳是一举两得的好事情，既可以锻炼身体，遇到水灾等灾害时又可以自救，你说我这个想法是不是很好呢?游到五点半的时候，就得收兵回家喽，因为如果再游下去的话，太阳就下山了，很容易感冒。回家吃完晚饭后就是我一天中最向往、最自由、最快乐的时刻了：我可以尽情自由地玩耍，看看电视、和同学聊聊QQ，做我自己想做的事情，而不用听爸爸妈妈的唠叨声。九点半了，忙碌了一天的我躺在软软的、温暖的床上，甜甜地进入了梦乡。

这就是我的暑假计划。在实行阶段中，可能还需要再完善一些不合理的时间分配。你也可以来提提宝贵的意见或建议哦!