1, 5000-meter run: The common content is 5000-meter run. After the recruits officially come to the company, once they train to run, the distance will not be shorter than 5000 meters. It is common to run 5000 meters lightly, and there are also five kilometers of cross-country armed groups (running with combat equipment on your back is called armed).
2, push-ups: push-ups are not unfamiliar to everyone, most people will, but those who can meet military standards and requirements will not degenerate. When getting down, the body is in a straight line, the shoulders should be lower than the elbows, and the body can't stick to the ground; Keep your hands straight when you come up, and don't pout your ass. Remind everyone that the muscles of push-up training are pectoral muscles, not biceps, which is a cognitive misunderstanding of many people. In military training, 100 is usually a group.
3, sit-ups: sit-ups are relatively simple, put your hands on your head, when you get up, your body should be above 90 degrees, and when you go down, your shoulders should land. Military training is generally a two-minute 60-team training.
4. Horizontal bar: Generally speaking, the horizontal bar training is mainly pull-ups and holding the horizontal bar. Chin exceeds horizontal bar when pull-ups, and hands are straight when you come down.
5, parallel bars: parallel bars training is generally arm flexion and extension, holding the sides of the head of parallel bars, the shoulders are lower than the elbows when pressing down, and the hands are straight when starting.
6. Collective Armed Five-kilometer Cross-country: This is a sport that extremely tests physical strength and endurance. It is conservatively estimated that the weight of their equipment is 20 Jin, and everyone is required to run five kilometers in 26 minutes. People can help each other.
Extended information: daily training plan of special forces;
1, lift dumbbell 15kg 200 times, pull four spring tensioners 100 times, and pull arm lever 100 times.
2, 30 meters long barbed wire crawling back and forth 50 times.
3. Push backwards to 50 times each.
4, pull-ups, parallel bars arm flexion and extension each 100 times.
5, aim at the target for an hour and a half, standing, kneeling, lying for an hour and a half, standing, kneeling, hanging bricks at the muzzle.
6, swimming training three times a week, wearing a military uniform 3000M at a time.
7. Military triathlon once every five days: run 2000 with a load of 40kg, swim 2000 with a load of 20kg, and ride 5000 with a load of 20kg.
8. Run 20k with load three times a month 15K.
Reference: Baidu Encyclopedia-Physical Fitness Standards for Soldiers