5 Steps to Physical Training

Physical training is quite common in the army. It can mainly enhance people's physique and its main purpose is to exercise the body. There are many methods of physical training. Not only strength training is required, but also special training in balance and flexibility.

1. Endurance training

General endurance training mainly includes long-distance running and weighted cross-country running. The long-distance running requirements are generally 8KM for men and 6KM for women, and the average speed per lap cannot be less than 2 minutes and 24 seconds. For weighted cross-country racing, men generally carry no less than 30 kilograms, while women carry no less than 20 kilograms. It takes about one to two days each time to walk on small paths or mountains at an altitude of about 2,000 meters. It is best to come once a week or once every two weeks. If these two items are not possible, you can also try swimming or indoor cycling instead.

2. Strength training

Strength training is mainly divided into three main parts: lower limbs, upper limbs, and waist and abdomen. Upper body strength is usually achieved by doing push-ups or pull-ups, 8 in a group, 6 sets in total. For the lower limbs, you can do simple methods such as frog jumps and duck steps, about 30 meters in a set, five sets as a time, and it is best not to rest in between. In addition, there are many ways to exercise the waist and abdomen, such as sit-ups and some equipment exercises.

3. Balance training

Balance training is relatively simple. You can do balance on one foot or dynamic balance. Stand on one foot and complete forward and backward movements many times. For dynamic balance: choose a narrow step off the ground and walk like a balance beam; or jump on the grid with one foot.

4. Flexibility training

Flexibility training can include stretching the legs and bending the waist, which mainly stretches the various meridians in the body and makes the meridians smooth, thus achieving the effect of exercise. If you want to use equipment, you can choose the horizontal bar hammer.

5. Jump training

Jumping training is a comprehensive reflection of the whole body's fitness, so jumping ability is also very important. Therefore, we cannot think that improving jumping ability is just about jumping every day. It involves many aspects of training, including ligaments and muscles in various parts of the body, and so on.