What are the physical training methods? Do you know

Among the physical training methods, some methods are very good. Of course, each physical training method has certain requirements, and physical training methods have some functions. However, some people do not know what physical training methods are available, and of course some people still know. So, what physical training methods are available, ?Do you know? Let's take a look together below.

1. Endurance training

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

（（2）Off-road weight: carry a backpack of no less than 30 kilograms (20 kilograms for women), at no less than 20 altitude Walking on a 00-meter path or ridge for a whole day or two days, once a week or two weeks.

(3) If time and other conditions do not allow, swimming, bicycles, etc. can also be used instead of long-distance running, and the amount of exercise is equivalent.

2. Balance training

(1) One-leg balance: stand on one foot and complete the forward and backward movements multiple times.

(2) Dynamic flatness Heng: Choose a narrow ridge off the ground, walk like a balance beam. Or jump on the grid with one foot.

3. Strength training

3. Thigh strength training: The thigh is parallel to the ground, and do "duck stance" walking, 30 meters in groups, 5 groups at one time, without rest in the middle.

（2） Calf strength training: jump on tiptoe, without force on the thigh, 30 meters in groups at one time, without rest in the middle.

（（（（） Upper limb strength training: 8 push-ups in sets, do 5 sets. 6 pull-ups in sets, do 5 sets.

（（（（） Waist and abdomen strength training: sit-ups with a swivel, 15 or 20 times, do 3 sets.

（（（（） Flexibility training

（（（） Horizontal bars draped, stretching the limbs.

（（（） Legs pressing, lowering the waist.

（（（（）Stretch the muscles on both sides of the body.

（（（）Half-squat jump （（）Half-squat jump （（）Half-squat, place your hands in front, jump upwards from the ground at least 20 to 25cm. When in the air, your hands need to be placed behind. When landing, complete it once.

（（）Raising your toes

（（（）Let your toes （（（）Let your toes （（（）Let your toes （（（）Let your feet raise your feet （（（（）Let your toes （（（（）Let your feet raise your feet （（（（）Let your feet to find a step or a book to cushion your feet. Then just put your toes on top, and your heels must not be on the ground or cushioned. Lift your toes to the highest point and then slowly lower them to complete the foot change and complete a set.

(3) Steps

Find a chair, put one foot on, and 90 degrees. Jump away with all your strength, change your feet in the air, put it on the chair, put the original jumping foot back on the chair, and complete another jump.

( 4) Lean jump

Straighten your feet, shoulder-width, lock your knees, jump with your calf, only bend your feet, and try not to bend your knees. When you reach the ground, take off quickly and complete once.

(5) Toe jump

Rind your toes to the highest point and jump quickly with your toes. When jumping, do not exceed 1.5 or 2.5cm.

6. Speed ​​training

Repeated sprint Training is necessary. 30 times, 50 times, or maybe 80 times, it depends on your hard work. The so-called sprint requires you to rush forward at full speed after preparing for the activity, rather than medium speed. There is no need to practice every day, three hours a week.

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