1. Long-distance running: The requirement is 400-meter runway, with women 15 laps and 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.

Second, strength training.

1, thigh strength training: the thigh is parallel to the ground, take duck steps, every 30 meters, once in 5 groups, without rest.

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 to complete multiple back and forth movements.

2. Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam; Or hop.

Fourth, flexibility training.

1, horizontal bar hanging, stretching limbs.

2, leg press, lower the waist.

3. Stretch the muscles on both sides of your body. Strength, balance and flexibility training at least three times a week, and then after long-distance running.