First, endurance training: including cardiopulmonary function and muscle endurance.
content:
1, Long-distance running, the distance is 15 laps (four hundred meters standard runway), 20 laps for men.
Requirements: From slow to fast, half way can not be taken away, but can not stop; take a deep breath with the nose, especially after the nose and mouth together after acceleration, pay attention to when the mouth breathing air from the interdental, so as not to inhale the air is too cold; Speed ​​men can't be less than two minutes and twenty seconds in each lap, and women can't be less than two minutes and forty seconds in each lap.
Times: Not less than three times per week.
2, load off-road
Requirement: A day or two of time, the location is a two-kilometer walk around the hill or ridge. 25-30 pounds for women and 35-45 pounds for men.
Times: Once or twice a week.
First, strength training:
content:
1, thigh strength training: go "duck", the method is to squat to the thigh parallel to the ground, the upper body straight, keep this posture to go forward, ass can not lift. The distance is 30 meters. After walking to relax and walk back to the starting point, this is a back and forth, abbreviation a group, a total of five groups, no longer rest between groups.
2, calf strength training: stumbling jump, the method is to stand upright, hands hold the head, legs naturally separate, heel picked up, it is so forward jump, try to jump a little higher. Note: This method is to train the calf so do not force the knee, the knee only maintain normal bending, not to force and force, the heel can not fall, is always the front foot landing, take-off force and landing force are calf to complete. Thirty meters away, after the end of the jump, relax and walk back to the starting point. There are five groups in total, with no rest in the middle.
3, upper limb strength training: push-ups 8 groups, a total of five groups, rest between groups 30-50 seconds; pull-ups in groups of 6, a total of five groups, rest between groups 30-50 seconds.
4, waist and abdomen strength training: Sit-ups plus twist 15-20 times a group of a total of three groups.
Second, balance training:
content:
1, single-foot balance, that is, with one foot to complete the front and back before the end of the action, the more stable as possible;
2, dynamic balance, choose a narrow chin best long, walk on the top like walking balance beam, each time to take no less than two hundred meters accumulated, the fewer the number of landing the better, hops painted on the floor grid effect Also very good.
Third, flexible practice:
content:
1, horizontal bar hanging, aims to stretch the limb;
2, pressure leg, lower back, the purpose is to pull the ligament;
3, stretch both muscles.
Strength, balance, and flexibility are not less than three times per week. It is best to take endurance training (long-distance running) and pay attention to the quality of the finished action. Two months before the climbing mission, the amount of exercise should be increased. There should be no less than four long-distance runs per week and no less than five other training sessions. 10 days before the start of decrement, to avoid excessive muscle fatigue.
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Welcome your further inquiry for further discussion, also welcome to visit our factory to talk face to face.
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