How do recruits conduct physical training when they first go to the plateau
For the veterans who have been stationed on the snowy plateau all the year round, everyone knows this truth.
They take root here, and they must endure hardship, endure loneliness, endure hardship, and endure to better fulfill their mission.
However, for recruits who are new to the plateau, they not only need to face the plateau environment with thin air, cold weather, rain and snow, but also need to adapt to the new environment, new training, and new tasks after they get down to the company. easy.
To give the simplest example, in daily life, most veterans can wear only a single garment and perform physical training vigorously in the cold winter.
However, our new comrades-in-arms wear thick cotton-padded clothes, and sometimes they may catch a cold and fever in a warm room.
why?
This is because the recruits first went to the plateau, their respiratory system, circulatory system, etc. have not yet fully adapted to the plateau environment and climate, and their physical fitness level has not adapted to the environment of high altitude, low air pressure, and oxygen scarce. In previous years, many recruits were born with calves. Not afraid of tigers, but the altitude sickness still made them suffer, and finally they saw the "power" of the plateau.
Another batch of new comrades-in-arms next company.
How to make them avoid detours, adapt to the plateau environment as soon as possible, and embark on a new battle position as soon as possible?
Perhaps, in addition to bravely facing with a positive attitude, scientific training is also a key way to accelerate the adaptation of the body to the plateau environment.
Before you first go to the plateau, you should pay more attention to rest and less exercise.
After a week or two, the body slowly begins to adapt. At this time, some adaptive physical training can be carried out. The intensity should be controlled within a relaxed and pleasant range, and no overload exercise can be carried out.
The amount of daily exercise should be adapted to your physical condition. If your physical condition is good, you can increase the amount of exercise appropriately.
For new comrades who are new to the plateau, the preliminary military training can be roughly divided into three stages, each of which lasts about one month.
First, it is military physical training to "adapt to the plateau."
The so-called adaptation to altitude training is to prevent yourself from experiencing altitude sickness during military training in a snowy plateau environment.
The following three methods are recommended for adaptive training.
One is to improve cardiopulmonary function training.
Raise your legs on the spot 50 times, then immediately switch to half squat jumps 30 times.
The number of groups starts from 3 groups and can be increased slowly, with 1 minute rest between each group.
The second is water holding training.
Water holding breath training can improve the lung capacity of new comrades in a short time.
At the same time, when holding the breath, the human body turns into abdominal breathing, expands the depth of breathing through the bellows stretching of the diaphragm, exercises internal organs, and promotes the improvement of the body's immune function.
The third is to open and close in place.
Stand in place, jump out with your left and right feet, lift your hands up and give a high-five, a group of 50, 5 groups each time, you can slowly increase the number of groups.
Secondly, it is "fit for the plateau" military sports training.
The so-called suitable altitude training means that after the first stage of training, efforts are made to let new comrades find their own training method in the snowy plateau.
Because everyone's physique is different, and the physical foundation is also different, you need to find a training method that suits you.
First, jogging is the mainstay, with slope running as a supplement.
Normal physical training is mainly jogging. Speed and distance are measured according to your physical condition. Running hill training once a week helps to strengthen the leg strength of new comrades and gradually increase lung capacity.
The second is to arrange appropriate interval training.
The main thing is to arrange some short-distance fast sprint runs, which can be a 50-meter or 80-meter track, not necessarily a full-speed sprint, and probably use 70%-80% of the full speed.
In the process of running, it is necessary to slowly find the rhythm of the running. This sense of rhythm will be of great help to the future development of the 3000-meter run and the 5000-meter run.
The third is to properly arrange some strength training.
Recruits are beginning to go to the plateau, and their strength generally needs to be improved. Arranging some strength training after gradually adapting to the plateau will help lay a good physical foundation.
Push-ups, sit-ups, squats with weights, bell lifts, snatches, and running with weights are all good choices.
Finally, there is military physical training "applicable to plateau".
New comrades-in-arms will take up their positions in the future, and if you want to do something in the new position, you must have a good physical fitness.
At this stage, some challenging physical training methods can be arranged to stimulate everyone's potential.
One is the high-altitude leapfrog. First jump 20 or 30 meters on one foot, then 25 or 30 meters on one foot, and then jump back to the original place on one foot to complete a set.
Generally, at least 5 sets of training are performed each time, with 2 minutes rest between sets.
The second is a high-altitude combination relay race. Two people run in pairs, one person runs 30 meters behind their comrades, and then exchanges each other, the other runs 30 meters behind their comrades, and then the two jump backward 60 meters at the same time.
Jumping backwards can prevent cramps during running and can also improve the leg strength of recruits.
The third is to strengthen strength training.
Carry out log-lifting and log-lifting exercises outdoors, and perform weight-bearing squats, horizontal bench presses, and prone leg rolling exercises in the gym.
The size of the weight depends on the actual ability of the individual.
The fourth is long-distance load-bearing training.
Carrying a 30 kg rucksack, walking on paths and ridges that are not lower than 2000 meters above sea level, for a full day or two days.
On the plateau, oxygen is scarce and spirit is precious.
At the beginning of the plateau, scientific training is the key.
Only in this way can we get twice the result with half the effort.
Yu Guo