In physical training, there are many training methods, and some people will make some training plans. Of course, making training plans is also beneficial to people. I believe some people are familiar with the physical training plan for recruits. So, what about a physical training program for new recruits? Let’s learn about the physical training plan together!
1. Endurance training
General endurance training mainly includes long-distance running and weight-bearing cross-country. Long-distance running requirements are generally 8KM for men and 6KM for women, and the average lap speed cannot be less than 2 minutes and 24 seconds. For weight-bearing cross-country men, the weight is generally not less than 30 kilograms, and for women, the weight is not less than 20 kilograms. The time is almost one to two days at a time, walking on trails or mountains at an altitude of about 2,000 meters. It's best to come once a week or once every two weeks. If these two are not possible, you can also participate in swimming or indoor cycling instead.
2. Strength training
Strength training is mainly divided into three main parts of training: lower limbs, upper limbs, and waist and abdomen. Upper body strength is generally solved by doing push-ups or pull-ups, with a total of 6 groups of 8. For the lower limbs, simple methods such as frog jumps and duck steps can be used. One group is about 30 meters, and five groups are once. It is best not to rest in the middle. In addition, there are many ways to exercise the waist and abdomen, including sit-ups and some equipment exercises.
3. Balance training
Balance training is relatively simple. You can balance on one foot or dynamic balance. Stand on one foot and complete forward and backward movements multiple times. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; or jump on a grid with one foot.
4. Flexibility training
Flexibility training can be done by pressing the legs, lowering the waist, etc. It mainly stretches the various meridians on the body parts and makes the meridians comfortable, so that the effect of exercise can be achieved. For equipment, you can choose a horizontal bar hanging weight.
5. Bounce training
Bounce training is a comprehensive reflection of the whole body's physical fitness, so jumping ability is also very important, so we cannot think that improving elasticityJust jump every day. It includes many aspects of training, including ligaments, muscles, etc. in various parts.
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