All training pays attention to step by step, which is a necessary strength and endurance training. At first, you can join the group after three or four days of physical adaptation, gradually increase the training volume and gradually break through your own limits. The most important thing is persistence. Persistence in exercise will substantially improve physical fitness. For the promotion of physical fitness and the complete success of green camp, participants must train hard, sweat more at ordinary times and have fewer accidents in the wild! ? Warm-up and warm-up exercises before training should focus on large muscle groups, and practitioners can warm up their legs by standing, turning around and lifting their knees. If it is chest and shoulders, you can turn around, raise your arms and turn around. People who like treadmills or skipping rope can walk for 3-5 minutes first and do some stretching exercises to warm up. ? Relaxation after training is mainly to relax muscles for 3-5 minutes. ? The training plan is Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and Sunday. The first week: 10 *3 groups, with each group resting 1 minute; Run 3000 meters; Push-ups: 15 *4 group+the last group to the exhausted group (slow down); Standing support: 10 *3 groups, with each group resting 1 min; Run 3000 meters; Jumping frog: 100 m * 1 group duck step: 100 m * 1 group vertical support: 10 *3 groups, each group rests 1 minute; Run 3000 meters; Push-ups: 15 *4 group+the last group to the exhausted group (slow down); Standing support: 10 *3 groups, with each group resting 1 min; Run 3000 meters; Jumping frog: 100 m * 1 group duck step: 100 m * 1 group vertical support: 10 *3 groups, each group rests 1 minute; Run 3000 meters; Push-ups: 15 *4 group+the last group to the exhausted group (slow down); Standing support: 10 *3 groups, with each group resting 1 min; Run 3000 meters; Jumping frog: 100 m * 1 group duck step: 100 m * 1 group vertical support: 10 *3 groups, each group rests 1 minute; Run 3000 meters; Push-ups: 15 *4 group+the last group to the exhausted group (slow down); Standing support in the second week: 12 *3 groups, with each group resting 1 min; Push-ups for 3200m running: 15 *5 group+the last group to the exhausted group (slow up and slow down); Standing support: 12 *3 groups, with each group resting 1 min; 3200m leapfrog: 100m * 1 group duck step: 100m * 1 group upright support: 12 *3 groups, each group rests 1 minute; Push-ups for 3200m running: 15 *5 group+the last group to the exhausted group (slow up and slow down); Standing support: 12 *3 groups, with each group resting 1 min; 3200m leapfrog: 100m * 1 group duck step: 100m * 1 group upright support: 12 *3 groups, each group rests 1 minute; Push-ups for 3200m running: 15 *5 group+the last group to the exhausted group (slow up and slow down); Standing support: 12 *3 groups, with each group resting 1 min; 3200m leapfrog: 100m * 1 group duck step: 100m * 1 group upright support: 12 *3 groups, each group rests 1 minute; Push-ups for 3200m running: 15 *5 group+the last group to the exhausted group (slow up and slow down); In the third week, standing support: 15 *3 groups, each group rested for 30 seconds; 3,200m running, load10kg; Push-ups: 20 *5 groups+the last group to the exhausted group (slow down); Standing brace: 15 *3 groups, with each group resting for 30 seconds; 3,200m running, load10kg; Leaping frog: 100 m * 1 group duck step: 100 m * 1 group upright support: 15 *3 groups, with each group resting for 30 seconds; 3,200m running, load10kg; Push-ups: 20 *5 groups+the last group to the exhausted group (slow down); Standing brace: 15 *3 groups, with each group resting for 30 seconds; 3,200m running, load10kg; Leaping frog: 100 m * 1 group duck step: 100 m * 1 group upright support: 15 *3 groups, with each group resting for 30 seconds; 3,200m running, load10kg; Push-ups: 20 *5 groups+the last group to the exhausted group (slow down); Standing brace: 15 *3 groups, with each group resting for 30 seconds; 3,200m running, load10kg; Leaping frog: 100 m * 1 group duck step: 100 m * 1 group upright support: 15 *3 groups, with each group resting for 30 seconds; 3,200m running, load10kg; Push-ups: 20 *5 groups+the last group to the exhausted group (slow down); In the fourth week, run regularly for 30-45 minutes and stand up in rainy days; Raise your legs; According to the situation the day before yesterday, decide whether to do push-ups or duck steps. 1. Why is it important to warm up? In order to ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly. It has two advantages: ① it can raise the body temperature of the main parts of the body; ② It can make more blood (oxygen) flow to muscles, so as to perform more vigorous activities for the body; And the tendon can be more flexible by stretching after slight activity, because it can raise the body temperature and increase the range of joint activity, thus avoiding the damage of joints, ligaments and muscles. 2. Which muscles need to be warmed up? Warm-up exercises should focus on large muscle groups. Practitioners can warm up their legs by standing still, turning around and lifting their knees. If it is chest and shoulders, you can turn around, raise your arms and turn around. People who like treadmills or skipping rope can walk for 3-5 minutes first and do some stretching exercises. 3. How long does it take to warm up? Warm up for about 3 minutes before the body realizes how much blood needs to be delivered to the muscles. Warm-up exercise should last about 5- 10 minutes, accompanied by stretching activities of major muscle groups. 4. Why do you want to relax? In fitness class, it is very important to recover slowly when you have reached and maintained a certain exercise heart rate. Relaxation has two main purposes: ① to slow down the high-speed beating frequency of pulse. ② Return a large amount of blood to the heart to avoid it staying in the leg. If you stop exercising suddenly, it will usually lead to dizziness, nausea and fatigue, which are common symptoms when you relax abnormally. 5. Relaxation duration It takes about 3 minutes for the body to realize that it no longer needs to supply more blood to the muscles. Safe relaxation time is at least 3 minutes, and 4-5 minutes is certainly better. All relaxation activities should include muscle and nerve activities, so as to avoid muscle soreness and tension. Note: don't drink water for half an hour, and don't eat for an hour, otherwise there is a danger of stomach cramps.