The fifth training subject is physical training, which includes push-ups, sit-ups, back and forth running, single-leg squats and standing long jump. It mainly tests the endurance of the soldiers during exercise. It is not equipment training. The two soldiers
A group counts each other and carries out activities as a company.
Wang Chengzhu was assigned to a soldier in the artillery squad. He took off his outer belt and put it aside, and used a hammer to cut the order of winning and losing. Wang Chengzhu was lucky enough to win the first starting position. He immediately put his hands on the ground, put his legs together, and put his toes on the ground, from his shoulders to his feet.
Stand in a straight line on the hard ground and assume a push-up position.
Before the instructor called start, Wang Chengzhu glanced at the support posture of his comrades around him with his peripheral vision, and adjusted his preparation posture in a similar manner. Adjust his palms to a position directly below his shoulders, one and a half times the width of his shoulders; his elbows were turned to the side and back.
Slightly curved to support the body while lying low, forming an angle of 45 degrees with the trunk.
"Ready...start!" Upon hearing the command, Wang Chengzhu exerted force on his chest muscles, driving the muscles of his shoulders, neck and upper limbs to lower his body together. When his face and chest were close to the ground, he stopped pressing down, raised his chest and abdomen, and raised his upper body. The abdominal tightening movement needs to be maintained all the time so as not to stick out the butt or slump the waist. Adjust the breathing rhythm to complete one round with one exhale and one inhale. Slowly exhale about half of the air while pressing down, and inhale while raising the upper body.<
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When the dean shouted "stop" loudly, the soldiers lying on the ground dropped to their knees and stood upright. Several clerks walked past the participating soldiers in a row, and the counting soldiers reported the completion numbers in cooperation. p>
Push-ups are considered qualified if they complete thirty to thirty-five standard push-ups within one minute. The fighters in the new regiment are generally between the ages of eighteen and twenty-eight, and the young and strong can do forty. p>
Wang Chengzhu did thirty-two, which was a qualified level for his age group. Then the roles were reversed. Wang Chengzhu stood up to count, and the soldier who was partnering with him lay on the ground doing push-ups. The result of being five years younger than him was the same.
In one minute, Wang Chengzhu counted thirty-four standard push-ups, and the two buttocks raised high did not count.
"Get ready for sit-ups!" After hearing the command from the teaching staff, the artillery squadron soldiers lay flat on their backs on the hard soil of the training ground. They bent their knees and stepped on the ground with both feet to keep their lower bodies stable. They opened their arms and held the back of their heads with their palms.
Just wait for a starting password.
"Ready...start!" After a long drawl from the dean, he loudly shouted "start". The soldiers who were lying on their knees on the field tightened their abdominal muscles and did sit-ups. The companions standing aside counted a few people, counting with their mouths.
"1...2...3", looking at the companion, he raised his head and exhaled, sat up with his chest, relaxed his abdominal muscles, inhaled and lay down. He went back and forth until the instructor called to stop, then he let go of his hands holding his head and lay down to rest for a while.
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Adult men can do thirty to fifty half-way push-ups, or abdominal crunches, without using the force of the lumbar and cervical spine.
When the partner soldier heard the beginning, he did twenty-five consecutive moves and then slowed down. After rolling up his abdominal muscles, he paused for a second or two before lying back. Therefore, the rhythm slowed down. When the clerk came to Wang Chengzhu
While waiting for the results to be reported, the person counting reported "forty-one".
Wang Chengzhu learned the lesson from his fellow soldiers who started fast and then slowed down. He steadily contracted and relaxed his abdominal muscles throughout the process, doing ups and downs of sit-ups. Just when the clerk passed by Wang Chengzhu who was lying on the ground with his knees bent again, the fellow soldier reported
Counting "thirty-nine" made him blush a little.
Feng shui is changing, and words such as boxing to avoid youthfulness flash through Wang Chengzhu's mind. He is also a post-10 generation, and his body was born in 1916, and his body flexibility is much higher than that of 1911.
The return run subject is carried out very quickly, requiring the participating soldiers to complete four sections of a return run totaling 60 meters within fifteen seconds.
Finally, it is no longer a matter of physical training for certain muscle groups. Wang Chengzhu has the blessing of improving his physical condition. His return run time of eight seconds and one was recorded as an excellent minor event by the academic staff.
The single-leg squat subject requires five on the left and five on each side. You can complete it in pairs. There is no time requirement.
This subject requires extremely high leg muscle groups and body balance. Wang Chengzhu acted as a protector behind his fellow warriors. Looking at the warrior with his back to him, he raised his hands with palms facing each other, kicked out his left leg straight, and kept his upper body straight, using only
Use the strength of your right leg to support your body, slowly exhale and sink down; after squatting down, keep your left leg straight and parallel to the ground; pause for a moment, inhale while using your right leg to push your body up.
Five times with the right leg and five times with the left leg. At the end, it was Wang Chengzhu's turn to do it. The whole process was smooth and steady. Wang Chengzhu, who was the protector, did not play his role. I couldn't help but cheer in my heart.
Wang Chengzhu first tried to squat with his right leg. When he squatted down, he lost control of his balance and almost fell. Fortunately, the protector behind him supported Wang Chengzhu's arms and gave his left foot time to land on the ground, without causing any accidental harm to his body. The partner soldier whispered to Wang Chengzhu: "Squad leader, if you are not familiar with this movement, you can reduce the difficulty and use your right hand as a support when squatting to stabilize your balance."
Wang Chengzhu thanked him repeatedly and accepted the teachings humbly. His right hand no longer stretched out horizontally, but stretched out to the right, supporting his body when he was about to squat on the ground. When his right leg was exerting force to rise, keep the center of gravity on the trunk, inhale and stand up. After lowering the difficulty, Wang Chengzhu completed the project three times, five times, five times and two times, giving him valuable time to take a short break.
The last physical training item is standing long jump, squatting and taking off in place, and calculating the distance in a single takeoff.
Wang Chengzhu went up to watch the soldiers at the front of the batch, and found that when he took off, his legs were slightly apart, his knees were slightly bent, and his body was leaning forward; his arms drooped to pre-swing forward and backward, and his legs flexed and extended together; when his arms moved from back to front and upward,
When making a powerful swing, push the soles of your feet quickly onto the ground; fully straighten your knee joints while spreading your hips and jump forward; move your body forward as much as possible so that your body forms a diagonal line in space; after passing the highest point, bend your knees, tuck your abdomen, and extend your calves forward.
, swing your arms back from top to bottom, and land with your heels first when landing; bend your knees to cushion after landing, and lean your upper body forward to protect your long jump score from inversion.
The long jump score is based on two meters as the passing line, two meters and six meters as the full mark, and extra points for one centimeter further away. There are many young and thin warriors on the training ground who have jumped out of two meters two and two meters three. Several transport
The solid soldiers of the company had to practice three or four times in a row before reaching the passing mark.
The differences between people cannot be generalized. Wang Chengzhu originally thought that with his stocky and strong body, he might have to train like a warrior with a similar body shape in the standing long jump subject, and choose the best score to pass. Unexpectedly
A gain of 160%, which only improves the status and does not increase the weight.
When Wang Chengzhu came off the field to participate in training, he jumped out with a good score of 2.43 meters. After landing, he leaned forward and fell forward, and then performed a beautiful tumbling action to maintain his score, which attracted several cheers.