Recently, a number of recruits in a certain organization in Tibet were carried out.
Qihe Xinxiao said, "Bao Jianfeng from grinding, plum blossoms". For veterans who are stationed in the snowy plateau, this truth understands. They root root here, they must have suffering, they have to live loneliness, they have to blind, they are suffering, they can better fulfill their mission. However, for new series, they need to face air thinner, cold, rain and snow, and need to adapt to new environment, new training, new tasks, this is not the next new environment. easy. For the simplest example, in daily life, most veterans can do only one piece of single clothes, just in the cold-spying winter, the spiritual training. However, our new comrades wear thick cotton coats, sometimes you may have a fever in a warm house. Why? This is because the new plateau, the body’s respiratory system, circulatory system, etc. have not fully adapted to the environment, climate, and physical fitness levels and the environment of high altitude, low air pressure and oxygen. There are many newcomers in previous years. Not afraid of tiger, but the plateau response still let them eat hard, and finally see the "powerful" of the plateau. Another group of new comrades are connected.
How to make them less detours, adapt to the plateau environment as soon as possible, and go to the new battle in soon? Perhaps, in addition to bravely facing positive attitude, scientific training is also a key way to accelerate the body and the plateau environment. For a few more time in the first high, pay more attention to more rest and exercise less. After a two weeks, the body slowly started, and some adaptive physical training can be performed, and the intensity should be controlled in a relaxed and pleasant range. The amount of exercise per day should be adapted to the physical condition, and the physical condition can increase the amount of exercise properly. For new comrades in the first high, military training can probably be divided into three stages, and each stage is about one month.
First, it is a military training that adapts to the plateau.
The so-called adaptation of the plateau training is that it does not have a plateau in the snow training in the snowy plateau environment.
Adaptive training is recommended for adaptive training with the following three methods.
First, improve the training of cardiopulmonary function. It is raised 50 times high, and then converted to the original half jump 30 times.
The number of groups starting with 3 groups, can be added slowly, resting between 1 minute between each group. The second is to train in the water.
Water in the water can improve the lung capacity of new comrades in a short time.
At the same time, the body turned abdominal breathing when he was suffocated, and the depth of breathing was expanded through the air box of the diaphragm. Three jumps in the original place. Standing in the same place, the left foot must be jumped outward, and the hands are played up, 50, 5 groups each time, can slowly add the number of groups. Second, it is a military training that is suitable for the plateau.
The so-called suitable plateau training, means that after the first phase of training, efforts have been made to let the new comrades in the snowy plateau to find their own training methods. Because everyone’s physical fitness is different, the physical fitness foundation is different, you need to find a training method suitable for you. First, take the slow run, the running slope is supplemented. Usually physical training is mainly jogging, speed and distance measurement according to your physical condition, and a running slope training weekly, a survival training helps to strengthen the leg strength of the new comrades and gradually increase the amount of lungs.
The second is to arrange appropriate intermittent training.
It is mainly to arrange some short-range fast sprint running, can be a runway of 50 meters or 80 meters, not necessarily a full speed sprint, probably 70% -80% power in full speed. In the process of running, slowly find the rhythm of running, this rhythm will have a lot of help to carry out 3,000 meters running and 5000 meters. The third is to arrange some strength training. The new soldiers are in the original plateau, and the power is generally to be improved. Some power training will be arranged after gradually adapting to the plateau, helping to lay a good physical fitness basis.
Push-ups, sit-ups, weights, race, snoring, weight, running, etc. are good choices.
Finally, it is a "suitable plateau" military training. The new comrades will take their own battle in the future, and I want to have some as a new position, you must have a good physical fitness. At this stage, some challenging physical training methods can be arranged to inspire everyone’s potential. First, the plateau frog jump, first jump for 20 or 30 meters, and then the frog jumps 25 or 30 meters, and then the one-foot jump back to the original place, that is, the group is completed. Generally, each training is at least 5 groups, and the group is resting for 2 minutes.
Second, the plateau combination relay run, one group, one person runs 30 meters, then exchanges each other, and another person runs 30 meters away, and then the two will go back to 60 meters. Inspiring, you can prevent cramps in running, or you can improve the strength of the recruit.
The third is to strengthen strength training.
In the outdoor training, we will carry out heavy heavy squats in the gym, horizontal bed push, prone legs and other training.
It is row with a small amount of minimalism. Fourth, long-distance load is pulled. Carrying up a tweed cup of 30 kilograms, walking on the ridge, the time is a whole day or two days. Plateau, scarce is oxygen, precious is the spirit. At the beginning of the plateau, scientific training is the key. Only this is a half-time.
(Residents) (Editor: Chen Yu, Huang Zijuan) Share more people to see.