Let me tell you first, if you want to be a master of Sanda, you should not learn military training. . .

You should learn Sanda training. . .

Don't take soldiers too seriously. . .

All the military experts you have met are selected from people with martial arts background. . .

The following is part of its training:

This is the physical training task for recruits: 1. Warm-up activities 1, full-body warm-up activities: jogging around the playground 1 time, and the time is controlled within 5- 10 minutes. If the ambient temperature is low, you can run a few more laps to extend the time. 2. Local warm-up activities: The time is generally controlled at about 5 minutes, mainly including head exercise, chest expansion exercise, waist exercise, hip exercise, stretching exercise, leg press exercise and joint exercise. Second, three kinds of physical training programs The following three kinds of physical training programs are conducted once a week by each team in turn. (1) 3000m running (2) Push-ups, sit-ups and one-legged squats. Stand up 1. Action essentials: (1) Push-ups: Hands facing each other, arms straight up to the ground, and the distance between the arms is shoulder width. The head, trunk and lower limbs are in a straight line with the longitudinal axis of the body. When the body squats, the chest is off the ground 1-2 cm, and the arms and trunk are unfolded at 90 degrees, and then propped up until the arms are straight. (2) Sit-ups: Lie on your back with your legs straight or bent and your hands behind your head; Explosive force, abdominal sitting posture; During training, the ankle joint can be fixed, the load intensity can be increased, and the training effect can be obtained quickly. (3) Squat and stand on one leg: Take the left leg as an example, shift the center of gravity to the left leg, and lift the right leg at right angles to the trunk. Kneel and squat on the left leg until the angle between the big leg and the small leg is less than 90 degrees, then stretch the left leg and stand on one leg, and so on. 2. Training method: (1) Push-ups: each exercise lasts about 10 minutes, and three groups are done. On the premise of maintaining the standard of action, each group does it 20 times with an interval of 60-90 seconds. (2) Sit-ups: Exercise for about 10 minutes each time, and do three groups. On the premise of maintaining the standard of action, each group does it 20 times with an interval of 60-90 seconds. (3) Squat standing on one leg: each practice time is about 10 minute. Do 3 groups, 8 times for each group (4 times for each leg), with an interval of 60-90 seconds. 3. Precautions: (1) Push-ups: The action essentials are correct. When bending your arm, try to sink and fully lengthen your chest muscles; When propping up, hold your chest and abdomen and tighten your waist. Don't lift your hips, tuck in your abdomen, bend over and shrug your shoulders. (2) Sit-ups: When doing sit-ups, the included angle between the upper body and legs should be less than 90 degrees. (3) Squat and stand on one leg: Take active rest methods between groups, such as jogging, shaking and flapping leg muscles. (3) Pull-ups on the body, arm support and cans 1. Action essentials: (1) Pull-ups: Hold the horizontal bar backwards with both hands, and the grip distance is shoulder-width or shoulder-width, so as to concentrate the strength of latissimus dorsi. The straight arm hangs the pull-ups up to the chin beyond the horizontal line on the bar, then the body is lowered to both hands once, and so on. (2) Arm support: practice with parallel bars, the distance between the two bars is wider than the shoulders, and support the bars with straight arms. When the arm is bent to the lowest position, the head is extended forward and the arm is abduction, so that the pectoralis major is fully elongated, and the body is raised to a straight arm mainly by the contraction force of the pectoralis major, and the exercise is repeated accordingly. (3) On the rolling body: keep the straight arm hanging down, use explosive force, bow your head and hold out your chest, pull-ups, tuck in your abdomen and lift your legs, lean back, keep your legs close to the bar, stretch the bar backwards and upwards, and hold your head up and hold out your chest to form positive support. When you put it down, you should tuck in your abdomen, move your center of gravity forward, and slowly descend into a straight arm suspension. 2. Training method: (1) Pull-ups: Each training time is about 10 minutes, and do 3 groups, each group does 8 times with an interval of 60-90 seconds while maintaining the standard of movement. (2) Lift the arm: practice for about 65,438+00 minutes each time, and do three groups. On the premise of maintaining the standard of action, each group does 8 times with an interval of 60-90 seconds. (3) Physically: Each exercise lasts about 10 minute, and you do 3 groups. On the premise of maintaining the standard of action, each group should do it three times with an interval of 60-90 seconds. 3. Precautions: (1) Pull-ups: Don't swing during the pull-ups, and the whole movement process should be fast and slow. When holding the pole with both hands, the back and legs should be relaxed, and the latissimus dorsi muscles should be paid attention to in the pull-ups. (2) Arm support: Pay attention to controlling the speed of the action, and don't use the vibration of the body to complete the action. (3) Physically: When pulling the bar to pull the body, it is not advisable to raise your head too early and then fall down, so as to avoid difficulties in abdomen and leg lifting; When the upper body falls backwards, continue to pull up; Do a good job in neck and shoulder preparation activities; Double protection to prevent falling off. Three. Finishing activities (1) can't stop immediately after running 3,000m or 5,000m. You must jog for 2-3 minutes immediately, adjust your breathing, then transition to walking, and finally stop for local relaxation. (2) Local relaxation activities Local relaxation activities are the process of relaxing the stiff muscle (skeletal muscle) ligaments involved in strenuous exercise through massage and other techniques. Massage relaxation is the main means of local finishing activities, and it is also one of the key links to prevent muscle and ligament degeneration, improve muscle quality and obtain training results. 1. Basic massage techniques: mainly include rubbing, rubbing, rubbing, patting or knocking, (active and passive) shaking, gently pedaling and pulling (such as kicking, continuous leg press, continuous bending, etc.). ) and acupoint pressing. 2. Basic application principle: When using massage to relax muscles, we should pay attention to the following aspects. The basic requirements of (1) manipulation: appropriate weight, softness and consistency, so that relaxed people feel comfortable. Massage time is generally 10 minute, and it can reach 20 minutes in special circumstances. (2) The sequence of basic manipulations: firstly, use rubbing, rubbing and rubbing manipulations or lightly tread with your feet (for example, after running with sandbags on your back, lightly tread with your feet on the basis of kneading to relax the deep muscles in your waist); Then shake and pull, or alternately knead and shake; Finally, slapping is usually used to end massage and relaxation activities. (3) The massage direction should be from the distal limb to the whole body, and it should be consistent with the direction of blood and lymph reflux. For example, when massaging the lower limbs, you should first relax the triceps surae and then relax the thigh muscles. Direction of manipulation: On the inner side and the back side, because venous blood flows back to the heart from bottom to top, the manipulation should be from bottom to top; On the front and outside, it should be from top to bottom. . . There are many kinds of fights. . But there is no time to write. I'm so sleepy. . You can make do with it. .