Content:

1, long-distance running, the distance is women's 15 laps (400-meter standard runway) and men's 20 laps.

Requirements: from slow to fast, you can't give up halfway, and you can't stop; Take a deep breath through your nose, especially after acceleration. Pay attention to the air entering between your teeth when breathing through your mouth, so as not to inhale too cold air; The average speed shall not be less than two minutes and twenty seconds for men and two minutes and forty seconds for women.

Times: not less than three times a week.

2. Load-bearing cross-country

Requirements: the time is one whole day or two days, and the place is a path or ridge on the mountain two kilometers around. Weight-bearing women are 25-30 kg and men are 35-45 kg.

Frequency: once a week or once every two weeks.

First, strength training:

Content:

1, thigh strength training: take the "duck step", the method is to squat until the thigh is parallel to the ground, the upper body is straight, keep this posture forward, and the ass cannot be lifted. The distance is 30 meters. After walking, relax and walk back to the starting point. This is a round trip, referred to as one group for short, one * * * does five groups, and there is no rest between groups.

2, calf strength training: jump on tiptoe, the method is to stand up straight, put your hands on your head, your legs are naturally separated, and your heels are on tiptoe, so jump forward and jump as high as possible. Note: this method is to train the calf, so don't use force on the thigh, only keep the knee bent normally, and don't use force and stress. Heel can't touch the ground, forefoot always touches the ground. The take-off force and landing force are all done by the calf. The distance is 30 meters. After jumping to the finish line, relax and walk back to the starting point. Do five groups one by one, without rest.

3. Upper limb strength training: Push-ups are divided into eight groups and five groups, with rest for 30-50 seconds between groups; Pull-ups are divided into six groups and five groups, and the rest between groups is 30-50 seconds.

4, waist and abdomen strength training: sit-ups and turns 15-20 times a group * * * three groups.

Second, the balance training:

Content:

1, one-legged balance, that is, standing on one foot to complete actions such as leaning forward and leaning back, the more stable the better;

2, dynamic balance, it is best to choose a longer narrow column and walk on it like a balance beam. Walk at least 200 meters at a time, and the fewer times you land, the better. The grid effect drawn by one foot on the ground is also very good.

Third, flexibility exercises:

Content:

1, horizontal bar crane, designed to stretch limbs;

2, leg press, lower back, the purpose is to pull the ligament;

3. Stretch the muscles on both sides.

Strength, balance and flexibility training should be carried out at least three times a week, preferably after endurance training (long-distance running), and the completed movements should be of high quality. Start to increase the amount two months before the climbing task, with no less than four long-distance runs per week and no less than five other trainings. Lose weight 10 days before departure to avoid excessive muscle fatigue.

There are many more, please refer to the following.

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