Kneel and beg for a police physical training plan! How do police officers conduct physical training?

Get up in the morning and squat 50-100 at home, (the last few must stick to it, that is the most able to break through the limit). If you have a special place to train, such as school, jog past and kick as you run. The morning is not suitable for intense exercise.

But given your time constraints, you can do 1 lap, jog 1 lap, frog jump or duck walk 1 lap before finishing (this is very effective for thigh muscle exercises). The 800m standing long jump 10x4 is based on leg strength. If you follow my method, your thighs will be very sore for the first few days.

This makes it very necessary to relax the leg muscles after the physical exercise. Sit-upsYou can do them in a place where there are single and double bars, this is for the lower abdomen, method: the two arms rest on the double bar, the legs are closed, the toes are pressed down, and the chest is as close as possible.

If someone is with you, you can ask him to put his foot 30 cm behind your foot to block it when you are falling after you close your leg, which can be used to avoid using inertia the next time you tuck your abdomen.

In the afternoon, I usually go to training at 4 o'clock, at this time, you can increase the amount of training, sprint and rush. After pressing the ligaments, don't forget to relax the muscles.

Do squats and toe jumps at night before going to bed. You can set it in groups of 50, or according to your own settings. Sit-ups can be done between squats and toe jumps, and the best order is toe jumps – sit-ups – squats.

Sit-ups with a twist. That is, when the elbow touches the knee, turn left and right to the waist. Don't forget to relax your muscles when you're done.

In addition, no matter when you finish your physical training, you are in no hurry to drink water or take a bath. All physical training is stopped 2 days before the exam, so you just go out for a walk and don't take a shower if you can. In addition, 20 minutes before the test, you can move your body and sweat slightly.

The above is my method when I was training in the army, and I can give you a reference.

It seems that as long as you are not a special police officer, you can pick your strengths as long as you pass two qualifications.

Finally, I wish you a good result.

Training Method:

1. Jump-up: Bend your knees on the spot and start jumping, do straight-leg push-ups in the air, fully open your hips, make a back arch action, and bend your knees to cushion when you land.

2. Squat and jump: open your feet left and right, your toes are parallel, bend your knees and squat down or half-squat, and swing your arms naturally back. Then the legs are quickly stretched to make the hips, knees, and ankles fully straightened, and at the same time, the arms are quickly and forcefully swung forward, and finally the toes are kicked off the ground and jumped up.

3. Vertical jump and touch the height: the two feet are naturally opened into a half-squat preparatory position, one or both arms are stretched upward, and then the legs are stretched up and jumped, and the height is touched with one or both hands.

4. Squat and jump: This is an exercise that mainly develops the strength of the leg muscles and the strength of the ankle joint. Jumping square demolition method:

With your feet left and right and your toes parallel, bend your knees down in a squat or half-squat, and swing your arms naturally back. Then the legs are quickly stretched to fully straighten the three joints of the hips, knees and ankles, and at the same time the arms are quickly and forcefully swung forward, and finally the toes are kicked off the ground and jumped up, and when they landed, they bent their knees with the forefoot on the ground, and then jumped up again.

Answer: Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often.

Absorb well just after exercising, but wait 30 minutes before eating. It is best to have some easily digestible, such as eggs and milk, and if it is inconvenient to eat, you can use protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

The number of each set is 8 to 12, and the weight is adjusted to each group to only do 8 to 12 before exhaustion, and each group does not take more than 1 minute to rest.

Day 1 Chest: 6 sets of barbell bench presses.

3 sets of up and down incline bench presses.

Dumbbell Flying Bird 4 sets.

Biceps: 6 sets of dumbbell single-arm curls.

6 sets of barbell curls.

Abs the next day.

Legs: 6 sets of squats.

Prone calf flexion 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 6 sets of wide pull-ups (try to do more than 10) 4 sets of barbell bent rows.

Seated pull-down (on gym equipment) 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Dumbbell shrug 4 sets.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 6 sets of supine leg presses.

Plank for a minute.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs more than five times a week.

It is a cycle of practicing three days and one day off.

I don't know what the physical fitness standard for the police is... But an exercise like running should be a must, not a substitute. For other strength training, bodyweight training is fine.

Even if I just finished the exam for less than two months, it's really chilling to think about it, and it's super hard to say!

Don't know about lz.

Physical fitness test. Whether the score counts towards the overall score, and if not, then.

Congratulations. You just need to meet the passing standard and you're good to go!

But if it is included in the overall score, you have to pay absolutely attention to it!

First, pull-ups.

It's no exaggeration to say that almost half of them will get 0 points! (I'm definitely not exaggerating when I say this) so if LZ is good at this, it will have a great advantage, if you are not good at it, it doesn't matter, you can pull a few count, don't overtrain, so as not to.

Strains. Arm muscles, the gains outweigh the losses!

Secondly, 1000 meters, from now on around the playground.

Run. Run 3 laps each time (don't run too long at 1200 meters, don't run just right), this needs to be increased at a constant speed! Usually eat more pure beef, enhance endurance, buy a packet of glucose solution with plain water to wash away, and drink 500ml before and after transport, which can quickly replenish the loss of physical energy.

Yes. Sports students.

The classmate also suggested that a few hundred milliliters of blood be drawn a month ago and injected before the test, but I didn't try this, so I can't give you advice, you can consult relevant people!

There is also 4*10, this skill is very important, turning skills, foot movements, center of gravity control, all have a great trick, I have an advantage in this project because of the number of private training! Therefore, we must not ignore that a few tenths of a second can determine fate at a critical time. It is also advisable to wear shoes with strong double friction to avoid falling when turning.

In the end, you have to stand and jump, pay attention to the way of force, and have a height. This is an even weakness, so I won't introduce you to personal experience, hehe!

You can find a school before the test.

Physical Education Teacher. Give it a lesson. But the intensity should not be too large, so as not to overstrain the muscles, correct the mentality, and combine work and rest! It will definitely succeed! Hehe!

Let me tell you. The training starts a month before the exam, one thousand meters a day to run three groups, the rock chain long jump a day can be hail, the switchback run is to be skilled, ask the master, pull-ups give up, four as long as three of the pull-ups, pull-ups are too difficult, 13 forehands, basically impossible, unless you are rough Wang Sun you are engaged in sports, I am a police officer.

Content arrangement.

Exercise four times a week (week.

One, four and. 2. 5) or one day off every two days of practice. 90-120 minutes each time. Each course can be divided into three or four parts.

Preparation (warm-up) activity (about 10 minutes).

Exercise activity (70-100 minutes).

Acting and competition action practice (0-10 minutes).

Tidying up (relaxation) activities (5-10 minutes).

Divide the whole body into two divisions, and organize two classes at a time, one for each division. Practice four times a week for a week.

One and fourth practice one division, Tuesday and Friday practice another division. Those who have one day off for two consecutive days will practice one division on the first day and another division on the second day.

Here are the four most commonly used divisions:

There are a variety of methods in the branch, and the procedures are also different, and you can also program several pairs of courses and change pairs for a period of exercise.

The first week.

1. 4 (or the first day) abdomen (waist), chest, back, shoulders, neck, calves.

Week. 2. 5 (or the next day) abdomen (waist), thighs, biceps, tripleheads, forearms, calves.

The second kind of week.

1, 4 (or the first day) abdomen (waist), chest, shoulders, brachial triple, forearms, calves.

Week. 2, 5 (or the next day) Abdomen (waist), back, thighs, biceps, neck, calves.

The above two arrangements, the abdomen and calves are practiced every time, this is to obtain the obvious effect of the abdominal muscles, the calf muscles are more difficult to develop, and it is best to practice every time.

The third week.

1, 4 (or the first day) concentrated exercise has a poor proportion and develops slower parts.

Week. Two, five (or the next day) workout week.

1. Fourth, the parts that have not been exercised.

The fourth type divides the various movements into two parts, mainly "pulling" or "pushing", and practices them four times a week, practicing the "pulling" and "pushing" movements twice. Each body part can choose 2-3 movements, each movement can do 3-6 sets, and a workout class should not exceed 45 sets.

a) 10m x4 round trip run 12"2 Do some leg step training often Do sprint sprint training Body flexibility left and right trotting training.

2) 1000 meters run 4'05"Try to persevere, carry out 1000 meters or even contour sprints, and insist until you have no strength to go.

3) Standing long jump, meters, doing thigh training, squats in the gym and doing equipment about the legs.

4) Pull-ups 10 hours in the gym focusing on hand muscle exercises 4 to 8 sets of up to 10 reps per set of weights to be adapted.

The above exercises should be done regularly, not every day, because the muscles also have a recovery period, it is best to practice running today and even the arms tomorrow.

Take turns practicing every day.

Train your body hard and train your strength to be bigger.

I'll give you a physical training for a professional sanda team, a 10-meter road, nine laps of frog jumping duck steps, 100 push-ups per set, six sets. 300 sit-ups. Horse steps are also practiced.