With the enthusiasm for serving the country, another new student has entered the HKUST campus. However, since he chose to join the military camp, he can no longer patronize and learn knowledge as before. To become a qualified officer, one must not have extraordinary wisdom, but must have excellent physical quality.
Both civil and military are what an officer should be. Starting from the most basic physical training today, through this new physical training cheat, take the first step towards becoming a qualified officer.
Level 1: Horizontal bar pull-ups
Difficulty: ★★★○○
Requirement: On the basis of standing upright, hold the bar with both hands after jumping up, forming a straight arm hanging ; when pulling up, Pull the arms until the lower jaw exceeds the bar surface; when the straight arm hangs, the arms straighten naturally. Repeat this, and then jump off.
Difficulty: Pull-ups are mainly to exercise upper limb flexors and shoulder muscles to improve the ability to overcome their own body weight. Most of the trainees have not trained for the shoulder and back muscles in the past, which makes it difficult to complete or the movement is not properly deformed. Stay on the bars for enough time. Therefore, the practice of forearm grip is essential.
The drape exercise is the basis of the pull bar. In the early stage of training, you can practice 5 sets of X30 seconds, and in the later stage, you can reduce the number of sets for advanced training.
(2) Horizontal pull-ups: The key to complete pull-ups is the muscles of the shoulder and back. Therefore, special training is needed for the already weak shoulders and backs. Find a low bar, grasp the bar with both hands, make your body at an angle to the ground, stretch your arms when inhaling, and contract your shoulder blades downward and backward when you exhale, feel the force of your back and arms, and pull your body toward the horizontal bar until The chest touches the bar. The smaller the angle between the body and the ground, the more effective it is.
Horizontal pull-up training, which exercises the back muscles. You need to feel the power of the muscles during training. Do 5 sets of X20 training every day,It can be reduced as appropriate in the later period.
(3) Fast-up and slow-down training: According to the pull-up assessment standard, the lower jaw is required to cross the bar to be included in the score, so the last point is also the most determining point of life and death. Through fast up and slow down, exercise the final ability to pull up to the horizontal bar.
This training needs to be carried out with a certain foundation in the first two, three groups a day, 5+4+4.
level two: parallel bar arm flexion and extension
Difficulty: ★★★○○
Requirement: On the basis of standing upright, grab the bar with both hands to jump up to support the arm. When bending the arms, both elbow joints bend slightly abducted at the same time, the body droops naturally, and the shoulders are lower than the elbows; when the arms are extended, the two elbows are joined together to make a straight arm. Repeatedly in turn, and then jumped down
Difficulty: The purpose of arm flexion and extension of the parallel bars is to exercise the strength of the upper limbs chest muscles, triceps and deltoids. After training, the pectoral muscles are rarely exercised, so it is not easy to do a set of coherent movements first.
Cheats:
Four-style push-ups: There are four sets of four-style push-ups, which are:
(1) narrow arm push-up :
(2) wide arm push-up 3) _
img Right back push-ups:
(4) Right front left and back push-ups:
There are three rounds of training, each of which is 12 to 18 exercises.
Level 3: Sit-ups
Difficulty: ★★○○○
Requirements: Sit on flat ground with your legs together, knees bent at about 90 degrees, ankle joints fixed, arms crossed in front of your chest, Support the shoulders with both hands; when doing the upper body backward movement,The back of the shoulders touch the ground; when the upper bends forward , touch the thighs with the elbows and repeat the exercise.
Difficulty: sit-ups mainly exercise the strength of the upper abdominal core, mainly rectus abdominis , external abdominal oblique muscles and internal abdominal oblique muscles . Therefore, it is necessary to have sufficient abdominal muscle strength to complete enough times. At the same time, control the speed and breathing when doing sit-ups, so that the deep abdominal muscles can participate in the exercise.
Cheats:
(1) 90°Crunch: Lie flat on the mat, with your legs bent and knees raised, your thighs are at 90° to the ground, and your lower back is firmly pressed against the ground when you get up with your hands on both sides of your head, squeezing your abdominal muscles , After a short stay at the highest point, restore. Do 3 groups every day, 30+25+20, with an interval of 1 minute between each group.
(2) One leg up from both ends: Lie flat on the mat, straighten your legs naturally, touch the ground with your hands and feet, start your abdominal muscles, raise your hands and feet at the same time, touch them, and perform repeated movements. Do 3 groups every day, 20+18+16, with 1 minute intervals between each group.
(3) Stretching after training: After completing a core training session, perform abdominal stretching to relax the abdominal muscles for more than half a minute.
Level 4: Three-kilometer endurance run
Difficulty: ★★○○○
Requirements: Run three kilometers within the specified time
Difficulty: The main test of the three-kilometer run is the legs Endurance and cardiorespiratory ability, and running within the specified time requires great acid resistance and aerobic ability, which is also a test of willpower. For many new trainees, it is the first time that they have been exposed to 3,000 meters, so it is not easy to learn how to breathe.
Cheats:
(1) Barbell weight-bearing squat: Squat can fully exercise the quadriceps and improve leg strength. Beginners must first determine the exact location of the barbell. Keep your head straight and your chest straight and your back straight, but not hyperextension. After the shoulder blades are contracted, place the horizontal bars on the raised trapezius and deltoid muscles,Adjust the balance. After lifting the barbell, adjust the position of your feet. The distance between your feet is generally the same width as your shoulders, and you are in a natural position of 30 to 45 degrees. After you prepare for the posture, inhale deeply and slowly bend your knees to control your squat. When squatting, the direction of the knee joints is the same as the direction of the toes. Squat until the thighs are parallel to the ground or slightly below the knees. Squat down to a minimum for 1-2 seconds. When squatting up, use all your legs and exhale at the same time. Keep your head up. During the whole squatting process, keep your center of gravity stable and your feet can't move. For beginners, mastering the squat method is the most important. It is recommended that you do not choose a barbell with a larger weight than your own for squat training. Instead, you must master the techniques and wait for the time to consider weight-bearing reasonably.
(2) Long-term endurance running: Practicing endurance running can strengthen the contractility of the heart, improve the blood supply capacity of the heart, promote the development of the heart, lung and blood circulatory system, and improve the aerobic metabolism of . When running, control the running speed to be uniform, the arm swings naturally, the stride is uniform, and the center of gravity is stable. At the same time pay attention to the breathing rhythm, usually two or three steps in one breath, two or three steps in one breath. It is recommended to practice three times a week, each for 40 minutes of endurance run.
The cheats are available, but you can't let him eat ashes in the corners. Skillful learning requires hard work. Bring the cheats and attack every level!
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