Basic physical training methods

Physical training plays a very important role in the growth of the human body. Not only in military training, but also in ordinary work and life, you need to have a healthy body to live and work better. To develop a healthy body, you need to master the corresponding methods. So what are the methods of basic physical training and how to do it? After reading the content of the article, you will understand!

Basic physical training is mainly reflected in the following aspects:

1. Endurance training

1. Long-distance running: The requirement is a 400-meter track, with 15 laps for women and 20 laps for men. The average speed per lap must not be less than 2 minutes and 20 seconds.

2. Loaded cross-country: Carry a backpack of no less than 30 kg (20 kg for women) and walk on trails and ridges at an altitude of no less than 2,000 meters for a whole day or two days, once a week or two weeks.

3. If time and other conditions do not permit, swimming, cycling, etc. can be used instead of long-distance running, and the amount of exercise is equivalent.

2. Strength Training

1. Thigh strength training: Keep your thighs parallel to the ground and walk in a "duck step" manner, 30 meters in a group, 5 groups at a time, without rest in between.

2. Calf strength training: jump on tiptoe without exerting force on the thighs, do 30 meters in one set, 5 sets at a time, without rest in between.

3. Upper limb strength training: do 5 sets of push-ups, 8 in a group; do 5 sets of pull-ups, 6 in a group.

4. Waist and abdomen strength training: sit-ups with rotations, 15 or 20 times per set, do 3 sets.

3. Balance Training

1. Single-leg balance: Stand on one leg and complete the forward and backward movements multiple times.

2. Dynamic balance: Choose a narrow step off the ground and walk like walking on a balance beam; or hop on the grid with one foot.

4. Flexibility Training

1. Hang on the horizontal bar and stretch your limbs.

2. Stretch your legs and bend your waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done at least 3 times a week and after long-distance running. Long-distance running should be done at least 4 times a week before each activity organized by the club. Reduce your exercise 10 days before the action to avoid muscle fatigue during the action.