How Chinese soldiers are physically trained

When you become a soldier, you will know that you practice every day, you can't practice if you don't believe it, five kilometers, standing examples, walking forward, etc., you have to shout songs to the party when you eat.

Five kilometers in the morning and evening is a must.

Routine. 5 km freehanded: 23 minutes to pass. 21 minutes excellent, 20 points for the Marines.

Tactics (10 meters of low prostrate forward. 10 meters in a sideways posture crawling forward. 10 meters jump lying down):

30 seconds to pass. 20 seconds excellent, one-legged squat: 6 passes.

12 Excellent, 100 m: Pass in seconds. Seconds excellent, horizontal bar pull-ups:

12 passes. 16 Excellent, Parallel Bars Arm Flexion: 12 Passes.

16 excellent, push-ups: 40 passes in 2 minutes. 60 excellent sit-ups:

50 passes in 3 minutes. 80 excellent.

Snow leopard standard. 200 push-ups + 200 sit-ups + 100 frog jumps + 200 barbells + 35 kg ten kilometers in 90 minutes.

Special Forces Daily Training Program.

Lift 200 times of 15kg dumbbells, pull 100 times of 4-spring tension device, and 100 times of arm strength bars.

The 30-metre-long barbed wire fence creeped back and forth 50 times.

Pour forward and backward to 50 times each.

100 pull-ups and 100 parallel bar arm flexions and extensions.

It takes an hour and a half to aim at the target, and half an hour to stand, kneel, and lie down.

Swim training three times a week, wear a military uniform and take 3000m in one breath

Every five days army triathlon: 40kg weight run 2000, weight 20kg swim 2000, weight 20kg ride 5000

Three times a month, 20kg is loaded and 15k is run

There are 18 types of physical training, including long-distance running, calf strength training, thigh strength training, upper limb strength training, waist and abdominal strength training, advanced exercises for rectus abdominis activation, push-ups on the opposite side of the upper and lower limbs**, push-ups on the opposite side of the upper and lower limbs, Swiss ball flat knee flexion, Swiss ball one-handed one-foot extension, push-ups, sports games, practice ball games, basketball, weight-bearing mountaineering, standing long jump competitive sports.

Physical trainers, also known as functional trainers, are the best and most effective training systems at multiple levels in recent years, driven by the transformation of the competitive sports pattern at home and abroad and the practice of preparing for competitions, drawing on the functional training theories and methods of developed countries such as the United States, and improving physical athletic ability.

While the exercise load increases, it will also destroy and damage the original cells and tissues of the human body, and after exercise, through rest and sleep, the damaged cells and tissues will be repaired and renewed to achieve excessive recovery. Therefore, physical training is an active self-improvement process that destroys, repairs, and renewes.

A child's ability to grow taller is due to the growth of bones throughout the body, especially long bones. Physical training can improve blood circulation and allow bone tissue to get more nutrients; After 40 minutes of exercise, the glycogen stored in the liver is basically depleted, and the pituitary gland secretes a large amount of growth hormone in response to the need for aerobic energy. Therefore, exercise can not only make children grow taller, but also help children**.

1. Get up at 5:30 in the morning, add 20 kg of weight to each person and run 5,000 meters.

00 training hook ladder up and down 300 times; 300 trips through 30 meters of barbed wire.

00 to the gym: 15 kg dumbbell lifts 150 times, 100 puller strokes, arm strength bar 100 strokes.

30. Anti-sun body training: Hold an AK47 flat, hang a brick with a rope on the muzzle, and dry motionless for 2 hours.

00 training target shooting for 1 hour, and then practice backward gong (jumping high and backward meters, smashing the concrete ground with his back), sanda, hard qigong, etc.

6. Half an hour after eating, continue to run 5000 meters with a weight of 20 kg.

Swimming training once a day: Wear a thick military uniform and liberation shoes to swim 5,000 meters in one go.

One Chinese triathlon a day: 2000 meters of weight-bearing running, 2000 meters of swimming, and 2000 meters of cycling.

A 25-kilometer cross-country march with a weight of 30 kg once a day.

I found it.

When the soldier's physical training is only practiced:

Five-kilometer cross-country, 400-meter hurdles, 100-meter sprint Zheng Shanrang, frog jump, push-ups, one-legged stretching, combined physical exercises.

Push-up. The action is standardized, and it can be completed continuously 35 times in 2 minutes.

Sit-up. The action is standardized, and it can be completed continuously 35 times in 3 minutes.

Horizontal bar pull-ups. The action is standardized, and it is completed 6 times in a row.

Parallel bars arm extension. The action is standardized, and it is completed 8 times in a row.

Squat up with one leg. Correct the action and complete it 5 times in a row.

Combined exercises. Within 1 minute and 30 seconds, he completed 10 consecutive prone leg extensions, 2 round-trips in 5-meter switchbacks, 5 push-ups, 10-meter frog jumps, 25 meters in snake running, and returned to a straight line.

Requirements for military training:

1) Military training should be carried out in a simple and gradual manner, with explanations and demonstrations to improve the results.

ii) Requirements for instructors when directing in the queue.

1. Correct posture, high spirits, accurate and proficient movements;

2. Count the number of people and check the attire;

3. Command with passwords, use the method of explanation and demonstration to patiently correct actions, strict requirements, and conscientiously maintain queue discipline;

4. The command position should be convenient for command and visibility of the whole body;

5. Passwords should be accurate, clear, and loud.

3) Requirements for employees:

1. Resolutely carry out orders, strictly abide by regulations, and carry out orders and prohibitions;

2. Dress neatly, have a good posture, be energetic, and serious;

3. Line up according to the specified position, pay attention to the commander's instructions, act quickly, accurately, and coordinatedly, and keep the queue neat, quiet, and conscious.

Observe the discipline of the queue;

4. Orders to enter and exit the column are carried out by running or according to the footwork specified by the command: entering and exiting the column for any reason must be reported (subject to permission);

5. Use the learned queue movements in training, daily life, and work from an early point to achieve consistent learning and application.

Training content and schedule:

2 hours in the morning on the first day.

Training focus: regularization, standardized training, grooming and appearance training.

2 hours in the morning of the next day.

Training focus: discipline and obedience training, tenacious perseverance training.

Strengthen military appearance, military posture, and discipline, and train on the method of turning the mind and standing before entering the stoppage.

2 hours in the morning on the third day.

Training focus: collective consciousness training.

Training items: military posture drill, step walking training.

2 hours in the morning on the fourth day.

Training focus: teamwork training.

Training items: stop and turn the method, straddle and stand, start and walk training, and get up and down at the same time.

2 hours in the morning on the fifth day.

Training focus: discipline and obedience training, standardized and standardized training, team awareness training.

Training items: military posture, stop and turn method, straddle and walk in unison.

The training uses a variety of high-intensity combination workouts. Including 100-meter sprint, push-ups, frog jumps, single denier thick parallel bars and other training items. Among them, push-ups are counted in hundreds, frog jumps for kilometers, and single and parallel bars are difficult movements.

But these are not the toughest training programs, and the toughest training for recruits in physical training is the five-kilometer cross-country.

A five-kilometer run is equivalent to running twelve and a half laps around the playground, and it is very difficult for ordinary people to travel light for twelve and a half laps. But the recruits ran five kilometers on mountain roads with their equipment and in eighteen minutes. The fear before the run, the stress during the run, and the physical aches and pains after the run all make the 5km trail a challenge for the recruits.

After a month of intense physical training slowed down, the recruits moved on to the final phase of tactical training. At this stage, the recruits are mainly trained in individual combat ability. It is mainly a simulation of practicing lying down on the battlefield, crawling forward, etc.

After three months of training, the recruits are considered real soldiers.