How do ordinary people train endurance? There are many training methods. In the process of endurance training, we must understand some issues of endurance training, such as training methods, because this will allow us to better train endurance. What are the common methods of endurance training? If you don’t understand, you can come and find out.
Push-ups
It can also exercise the strength of the upper body. This does not require props and can be done anytime and anywhere. You can do a few at any time when you have time. Note that if the floor is too hard, it may hurt your hands, so if possible, try to avoid rough cement floors and choose wooden floors, grass or rubber floors.
Pull-ups
This is also a very simple and practical way to exercise upper limb strength. You can plan to do three to four groups every day, with each group doing 10-20 exercises, depending on the You can adjust the amount you can withstand. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to pass your chin over the horizontal bar. Try not to rely on the power of the lower body to bounce, but rely on the power of your arms.
Swimming
Although long-distance running and skipping are good, because they are sports on land, they will cause a certain amount of wear and tear on many joints, especially the knee joints. It is okay if there is no problem with the body itself. Some, if the knee joint itself has been injured or has degenerated, it is not suitable for these sports. In severe cases, the meniscus may be worn away, causing irreversible damage to the body. In this case, if we want to train endurance, we can choose swimming, which is a safer way.
Long-distance running
The requirement is a 400-meter track, with 15 laps for women and 20 laps for men. The average speed per lap should not be less than 2 minutes and 20 seconds.
Off-road with weights
Carry a backpack of no less than 30 kilograms (20 kilograms for women) and walk on trails and ridges with an altitude of no less than 2,000 meters for a whole day day or two days, once a week or two weeks.
Half Squat Jump
Start by squatting to a half-crouch position, place your hands in front of you, and jump upward at least 20 to 25cm off the ground. While in the air, your hands need to be behind your back. When you land, complete once.