One person, one sentence of trivia
The 2024 conscription has officially begun.
Are you ready for everyone who wants to sign up for the army?
Joining the military has strict requirements for physical fitness and weight.
Friends must be prepared accordingly.
Control your weight and improve your fitness
Friends who haven't reached the standard yet.
Don't be in a hurry.
Let's take a look at what is in store for everyone.
Let's burn fat and gain muscle
no.1Jumping jacksDuring the jump, the waist and abdomen are tightened, the arms are tightened, the arms are raised with shoulder strength, the arms are used to drive the jump of the body, the hands are opened outward and the high-fives are high-fived, the feet are open and closed, the calves are relaxed as much as possible, the feet are closed during the fall process, the eyes are looking straight ahead during the whole process, the waist and back are kept straight, the ankles and knees are relaxed, the abdomen is always tight, and the whole has a certain elasticity. It is recommended to repeat the action for 30s. 
no.2. Hook leg jumpKeep your back straight, look ahead, put your hands on your hips, keep your body steady, quickly alternate hook your legs, touch your hands every time, breathe naturally, your movements are light and elastic, and your body is not stiff. It is recommended to repeat the action for 30s. 
no.3 Raise your legs high
Maintain an upright position, straighten your back, look ahead, land on the forefoot and raise your legs quickly and alternately, keep your body stable, swing your arms vigorously with the rhythm of leg lifts, raise your thighs to parallel to the ground, pay attention to the toes pressing down, maintain the fastest speed, breathe naturally, the faster the speed, the faster the heartbeat, the faster the breathing. It is recommended to repeat the action for 30s. 
no.4. Swing your arms on the spot and run quicklyLean forward slightly with your upper body, swing your arms with both hands, the faster the better, swing your arms while quickly alternating your legs, like a sprint, keep your torso as stable as possible, breathe naturally, your shoulders, chest, and back have a feeling of stretching, your heartbeat is very fast, and your breathing is compact. It is recommended to repeat the action for 30s. 
no.5. Touching the ground and squat jumpingWith your feet slightly wider than your shoulders, squat on the ground, touch the ground with your hands, look straight with your eyes, straighten your back, push your feet upwards on the ground, swing your hands up on both sides, and give you a high-five. When falling, bend your hips and knees, cushion the landing, squat and inhale, jump up and exhale, and exert your whole body to participate. It is recommended to repeat the movement 20 times. 
no.6. Cross back and forth small jumpsJump back and forth alternately with your feet, bend your elbows and swing your arms, use the strength of your abdomen to rotate your body left and right in small increments when jumping, the movements are as easy and smooth as possible, keep even breathing throughout the whole process, relax the joints of your limbs, and gently rotate your body with waist and abdominal contractions. It is recommended to repeat the action for 30s. 
no.7. Alternate lunge squat jumpsThe upper body is perpendicular to the ground, squatting to the knees are at a 90° angle, the back leg knees are not touching the ground, the hands swing up to help the body jump, quickly change legs in the air, squat to the ground to the knees are at a 90° angle, the legs are continuously alternating squatting and jumping, exhale when jumping, inhale when falling, and the hips and thighs have an obvious sense of force. It is recommended to repeat the movement 20 times. 
no.8. Lean over and stride up the mountainPush up on the yoga mat, hands shoulder-width apart, one foot on the same side of the hand, abdominal contraction force jump, change legs in the air, tighten shoulders, abdomen, breathe at your own rhythm, when changing legs, the abdomen is obviously contracted to drive the legs, and the shoulders are always in a tight state. It is recommended to repeat the action for 30s. 
no.9. Alternate knee raises, jump high-fivesJump left and right alternately and raise your knees while high-fiveing your hands on the lower thighs, raise your knees to the highest, leave room for high-fives, keep your upper body straight, can't bend over and high-five, and make your movements as light and elastic as possible. It is recommended to repeat the action for 30s.
no.10 burpeesStand with your feet shoulder-width apart, squat down, put your hands on the ground shoulder-width apart, jump back and stretch your legs at the same time, bend your elbows, touch the ground, push your upper body with both hands, and then quickly retract your legs towards your abdomen, get up and jump. After clapping your hands on your head, you quickly lean over and squat, without standing up, try your best to jump high, breathe at your own pace, and participate with all your strength. It is recommended to repeat the movement 15 times.
no.11 butterfly squat jumpsThe legs are slightly wider than the shoulders, the back is straight, the thighs are squatted to the level of the ground, the arms are stretched out and crossed in front of the body, the hands are swung up and to the sides to drive the body to jump, the landing cushion squats to the level of the thighs and the ground, the arms are reduced to cross in front of the body, exhale when jumping, inhale when falling, and when jumping, the hips and legs contract obviously. It is recommended to repeat the movement 20 times.
no.1 drawPlate barbellsBench pressThe bench press stimulates all areas of the pectoral muscles and helps novices build a solid foundation of muscle strength. When Xi, it is necessary to maintain a stable posture with shoulder blades folded and shoulders to avoid shoulder discomfort. The grip distance between the hands is slightly wider than the shoulders, when bending the arms to lower the barbell, the elbows are moderately abducted, pay attention to ensure that the upper arm and the torso are less than 90 degrees angle, and finally fully extend the arms and push the barbell up to the top.
no.2. Parallel bars arm flexion and extensionAlso known as the "upper limb squat", the parallel bar arm flexion and extension fully stimulates the pectoral muscles, shoulder deltoids, and triceps brachii at the back of the upper arm. To maximize the focus of the training on the pectorals, especially in the lower chest position, you need to maintain a posture with a moderate upper body leaning forward and a relatively wide distance between your hands. The whole movement is not complicated, just bend the elbow in a controlled manner, usually down to about 90 degrees of the elbow, the comfortable range of your own joints, and then fully push up to the top.
no.3. Dumbbell clamp chestWhen Xi, maintain a posture of shoulders folded and arms slightly flexed, and adduct and abduct arms in a controlled manner. At the bottom, the pectoral fibers are fully extended;At the peak, the pectoral muscles are contracted by squeezing hard.
no.4 Swan's chestWhen Xi practicing this movement, stand with your feet shoulder-width apart, tighten your abdomen, clamp the barbell plate tightly in front of your chest with both hands, hold your chest and shoulders high, push your hands forward, and hold the maximum position for 1 second before returning to the starting position. Inhale and exhale as you reduce, keeping your chest tight.
no.5 dumbbell diamond bench pressesFeet on the ground, buttocks tightened, abdomen tightened, shoulder blades retracted and sunk so that the upper back is flat against the stool, hold the dumbbells with both hands, fists facing inward, arms close to the sides of the body, chest force up to push the dumbbells, squeeze the chest at the peak, after a short stay to restore, the shoulders are always retracted and sunk. Inhale downwards and exhale upwards. When pushed, the upper arm is clamped inward, and there is a noticeable contraction on the chest and the back of the upper arm.
no.6 barbell squatsTo practice Xi barbell squats, keep these two points in mind: 1Choose the right weight, keep your back straight, and don't allow yourself to bend over no matter what the situation. 2.Keeping your knees and toes in the same direction can avoid injuring your knees.
no.7 leg liftsWhen doing the leg press, be sure to keep your hips and back close to the training bench, and leave a little space in your waist. Don't fully straighten your legs when you push them up, just keep them slightly flexed, which can effectively avoid hurting your knees.
no.8. Barbell weight-bearing lunge squat
Do a barbell lunge squat with weights keeping your legs hip-width apart, then take a step forward with one leg facing forward, making sure that the toes of both feet are facing forward. Straighten your back and keep your body neutral at all times, don't lean forward or leaning back, and then squat with your knees bent. Squat to 90° knee joint, knees do not exceed the toes, keeping the calves perpendicular to the ground. The knee on the back sinks so that the thigh is perpendicular to the ground, but the knee does not touch the ground.
no.9 Bulgarian weighted squats
Bend one leg on the knee, put the tensed foot on the bench, land the other leg forward on the ground, hold the dumbbell with both hands, place it at the side of the body, keep the body balanced, squat with the leg bent on the ground, until the thigh is parallel to the ground, and then get up. Inhale as you squat and exhale as you get up. From the side, the knee joint should be roughly in the same straight line perpendicular to the ground as the toes, and try to use the hips to exert force when getting up.
no.10 weight-bearing sumo squatsFeet about twice shoulder width apart, toes towards the oblique front, both hands naturally hold the barbell piece, squatting body to the thighs parallel to the ground, then the knees should be consistent with the direction of the toes, the upper body as straight as possible, the buttocks sit slightly back, when squatting, the buttocks and inner thighs slowly produce a stretching feeling, when squatting, the buttocks and inner thighs actively contract and exert force.
no.11 barbell straight leg deadliftKeep your back straight with your feet naturally apart, lower the barbell to slightly lower than your knees, push your heels to pull up the barbell, tighten your hips and stand up straight after the barbell passes your knees, the barbell is close to your thighs and calves, and when you pull it up, there is a clear sense of contraction on the hips and the back of your thighs, your shoulder blades are retracted, and your whole back is tight. Exhale as you pull up and inhale as you lay down.
A reminder to everyone as well.
Training should be gradual.
Warm up well before the activityRemember to stretch well after your workout
Let's get up and practice!(*M**).