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Spring is here, you heard that you wanted to get the same physical training plan as the soldiers – it's a pass rate secret! Keep going, stay fit, and it's proven effective!

01

One dumbbell alternating lift (to strengthen the biceps)

Technique: Keep the body upright and straight, with both legs spread, using the elbow joint as a pivot point to lift the dumbbell forward and upward;

Palms facing the sides of the body, elbows keep fixed, lift to the highest point and tighten the biceps, pause briefly;

Then control the return, the other hand does the same action, alternating.

Action frequency: 3 sets each time, 15 reps on each side.

Precautions:

1. Perform the action with controlled movements, do not shake the dumbbell, bend your arm do not move the body;

2. The biceps are close to the sides of the body, the elbow keeps fixed.

Action two: Flat bird (strengthens the chest and triceps muscles)

Technique: Lie flat on the yoga mat, feet naturally apart;

Hold a dumbbell with both arms slightly bent, extend upward;

Inhale, stretch the arms to a flat position; exhale to push the dumbbell back to the initial position.

Action frequency: 3-4 sets each time, 16 reps.

Precautions:

1. Try to keep the two arms moving in a coordinated manner;

2. Don't put too much weight on the chest muscles to avoid injury.

Action three: Dumbbell backward lift (strengthens the shoulder joint muscles and the back muscles of the triceps)

Technique: Feet are naturally apart, about the same width as the shoulders, the knees are slightly bent;

Keep the body bent over, the arms are slightly bent, holding the dumbbells;

Pay attention to the force of the back, pull up the dumbbell to keep the upper arm level with the back, pause briefly;

Under the control of the back force, slowly return to the initial position.

Action frequency: 3 sets each time, 16 reps approximately.

Precautions:

1. The arms return, the arms keep slightly bent, do not relax the back;

2. Slow up and down, feel the abdominal muscles contraction;

3. Pull up the dumbbell inhale, put down the dumbbell exhale.

Action four: Piano dumbbell push-ups (strengthens core and upper limb strength)

Technique: Extend your arms to support the body, keep your body upright, feet flat, both hands with your shoulders;

Maintain a straight body, inhale while bending your arms to lower your body to the chest near the ground;

Quickly extend your arms, use your body's explosive power to make your body jump up and control your body to shift sideways.

Action frequency: 3 groups each time, 10 reps.

Precautions:

1. Ensure sufficient warm-up before doing this action, especially the wrists, arms and joints;

2. During the exercise, keep the body straight and tense, maintain muscle tension.

01

30*2 snake running

Action one: One-legged squat (strengthens the knee joint muscles)

Technique: Keep the body upright, stand on one leg, the other leg bends and lifts;

Bend the hips and knees of the standing leg, lowering the other leg until the thighs are parallel to the ground, then return to the starting position;

Each group on each leg, alternating.

Action frequency: 3 sets each time, 16 reps on each side.

Precautions:

1. During the exercise, keep the upper body straight, avoid hunching and twisting the spine;

2. The knees should not exceed the toes.

Action two: Weighted rotation (improves coordination of the body)

Technique: Holding the dumbbells with your hands, stand with one leg in a parallel step;

At the same time, rotate the upper body with the dumbbells, keeping the part above the neck facing forward, the body does a rotation.

Action frequency: 2 groups each time, 30 times.

Precautions:

1. The head faces forward, the body follows the opposite rotation in a step.

Action three: Squat jump (improves leg explosive power)

Technique: Keep the body upright, feet naturally apart;

Bend your knees and squat down, lower the center of gravity towards the hip joint until the thighs are lower than the hip joint, and then quickly jump up;

Land and quickly cushion the body with a squat, maintain the squat posture;

Quickly throw the body up, repeat this.

Action frequency: 3-4 sets each time, 15-20 reps.

Precautions:

1. During the squat landing, the knees should not exceed the toes;

2. During the landing, pay attention to cushioning, put the center of gravity on the sole of the foot, avoid knee pressure;

3. The back should be straight, the chest should be raised and the abdomen should be tightened.

Action four: Kneeling jump (improves leg explosive power)

Technique: Kneel with your knees spread naturally, hold dumbbells with both hands;

Lower your body to the ground, push up with your legs, and raise your hands forward to meet the dumbbells.

Action frequency: 3 groups each time, 12-15 reps.

Precautions:

1. Control the center of gravity, keep the body stable;

2. In the squat posture, the knees face the toes.

04

Three-kilometer running

Action one: One-legged bench press (effectively increases the leg extension strength and upper limb throwing strength)

Technique: Place one foot on the bench or step, and the other foot on the ground;

Extend the leg on the ground, step forward with the foot, place the toe on the bench or step;

Hold the dumbbells with your hands, and move in a running posture.

Action frequency: 3 groups each time, 20-24 reps on each leg.

Precautions:

1. Control the body center of gravity, keep the body balance;

2. The knees should not exceed the toes.

Action two: Weighted back twist (improves the coordination of the body)

Technique: Holding the dumbbells with your hands, stand with one leg in a parallel step;

At the same time, rotate the upper body with the dumbbells, keeping the part above the neck facing forward, the body does a rotation.

Action frequency: 2 groups each time, 30 times.

Precautions:

1. The head faces forward, the body follows the opposite rotation in a step.

Action three: Squat-jump (improves leg explosive power)

Technique: Keep the body upright, feet naturally apart;

Bend your knees and squat down, lower the center of gravity towards the hip joint until the thighs are lower than the hip joint, and then quickly jump up;

Land and quickly cushion the body with a squat, maintain the squat posture;

Quickly throw the body up, repeat this.

Action frequency: 3-4 sets each time, 15-20 reps.

Precautions:

1. During the squat landing, the knees should not exceed the toes;

2. During the landing, pay attention to cushioning, put the center of gravity on the sole of the foot, avoid knee pressure;

3. The back should be straight, the chest should be raised and the abdomen should be tightened.

Action four: Wave jump (effectively increases cardiovascular and pulmonary capacity)

Technique: Keep your body upright, your feet are naturally spread, bend down and put your hands on the ground;

Jump with both feet behind you, so that your body is in a push-up preparatory position, both hands bent, do push-ups;

Extend your arms, at the same time, use both feet to throw your body up;

The front foot taps the ground, is the body jumping up and at the same time, both hands extend upwards and slap.

Action frequency: 3 groups each time, 12-15 reps.

Precautions:

1. When squatting, the waist should be naturally forward, both hands beside the feet forward;

2. Jump up, use your body's explosive power to make your body jump up and control your body to shift sideways.

Organizer:

Air Force Political Work Department Propaganda Culture Center

Director: Yang Xiaohua

Editor: Duan Xiangqian

Editor: Zhang Yafang

Proofreading: Liu Yanqing

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