I. endurance training 1. Long-distance running: The requirements are 400 meters runway, women's 15 laps, men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds. 2. Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on the path and ridge at an altitude of not less than 2000 meters for one or two days, once a week or two. If time and other conditions do not allow, you can also use swimming and cycling instead of long-distance running, with the same amount of exercise. (Endurance and strength) Second, strength training 1, thigh strength training: the thigh is parallel to the ground and walks like a duck, once every 30 meters, once in 5 groups, without rest in the middle. 2, calf strength training: tiptoe jump, thigh is not hard, 30 meters group, 5 groups once, no rest in the middle. 3, upper limb strength training: push-ups in a group of 8, do 5 groups; Pull-ups are done in groups of six and five. 4, waist and abdomen strength training: sit-ups with rotation, 15 or 20 times as a group, do 3 groups. Third, balance training 1, one-legged balance: standing on one foot for many times to complete the front and back movements.