活动预告 | 第七周

山

野

训练计划

【集合时间：17:15】

【集合地点：西操西南角】

   训练计划：

①上肢力量

分组：

A：4556544

B：3445543

C：澳式345654，辅助引体2333

D：澳式2345555443

②下肢:

箭步蹲*14 *2

深蹲*20

屈膝单腿硬拉*10 *2

相扑深蹲*14

箭步小跳*12

深蹲交替提膝跳*14

（以上重复2组）

提踵*20*2*2组

拉伸

Oct 21, 2024, Monday

THMC 2024 Fall Semester 4th Strength Training

[Gathering Time: 17:15]

[Gathering Place: Southwest Corner of the West Playground]

Training Plan:

① Upper Body Strength

Groups:

A: 4556544

B: 3445543

C: Australian Style 345654, Assisted Pull-ups 2333

D: Australian Style 2345555443

② Lower Body:

Lunge Squats * 14 *2

Squats * 20

Single-leg Deadlifts with Bent Knees * 10*2

Sumo Squats * 14

Arrow step small jump*12

Alternating Squat Jumps with Knee Raises * 14

(Repeat the above exercises for 2 sets)

Calf Raises * 20 * 2*2

Stretching

【集合时间：17:15】

【集合地点：西操西南角】

  训练计划：        

  腰腹力量练习：腹肌撕裂者

    坐姿收膝*25 / 20

    蹬自行车*25*前后两次 / 20

    蛙展*25 / 20

    交叉腿仰卧起坐*25 / 20

    仰卧举腿*25 / 20

    踢腿*25 / 20

    举腿提臀*25 / 20

    V形上滚*26 / 20

    侧卧卷腹抬腿*25*2侧 / 20*2

    爬腿*12*2腿 / 10*2

    俄罗斯转体*50 / 40

    腹部拉伸

    深蹲跳*20 / 15

    开合跳*30s

    俯撑登山30*2腿 / 20*2

3min莱美：本草纲目*2

拉伸

—————————————

腹肌撕裂者链接：【腹肌撕裂者-X-哔哩哔哩】https://b23.tv/KP8NHcD

本草纲目链接：【《 本 草 纲 目 》 ，上 点 难 度-哔哩哔哩】 https://b23.tv/szdM9bT

拉伸

Oct 23, 2024, Wednesday

THMC 2024 Fall Semester 4th Comprehensive Training

[Gathering Time: 17:15]

[Gathering Place: Southwest Corner of the West Playground]

Training Plan:

Abdominal Strength Training: Abdominal Ripper

Sitting Knee Pull-in * 25 / 20

Cycling Motion * 25 (forward and backward twice) / 20

Frog Stretch * 25 / 20

Cross-Leg Crunch * 25 / 20

Leg Raise Crunch * 25 / 20

Kicking Legs * 25 / 20

Leg Lift and Hip Raise * 25 / 20

V-Roll Up * 26 / 20

Side Crunch with Leg Raises * 25 (each side) / 20 (each side)

Leg Climbing * 12 (each leg) / 10 (each leg)

Russian Twist * 50 / 40

Abdominal Stretch

Squat Jump * 20 / 15

Jumping Jacks * 30s

Mountain Climbers * 30 (each leg) / 20 (each leg)

3min LESMILLS: Compendium of Materia Medica Exercise * 2

Stretching

---------- ---

Links:

Abdominal Ripper: 【腹肌撕裂者-X-哔哩哔哩】https://b23.tv/KP8NHcD

Compendium of Materia Medica Exercise: 【《 本 草 纲 目》 ，上 点 难 度-哔哩哔哩】 https://b23.tv/szdM9bT

【集合时间：17:15】

【集合地点：西操西南角】

   训练计划：耐力跑

分组：

A: 3.2km，5min30s/km+5组400m，每组4min30s/km，组间休息110s

B: 2.8km，5min45s/km+4组400m，每组4min50s/km，组间休息120s

C: 2.4km，6min05s/km+3组400m，每组5min20s/km，组间休息130s

D: 2.0km，6min30s/km+3组400m，每组6min00s/km，组间休息140s

静蹲：

A：95s*2

B：80s*2

C：65s*2

D：45s*2

拉伸

 Oct 25, 2024, Friday

THMC 2024 Fall Semester 4th Endurance Training

[Gathering time: 17:15]

[Gathering place: Southwest corner of the west playground]

Training Plan: Endurance Running

Group:

A: 3.2km, 5min30s/km+5×400m, 4min30s/km, rest110s

B: 2.8km, 5min45s/km+4×400m, 4min50s/km, rest 120s

C: 2.4km, 6min05s/km+3×400m, 5min20s/km, rest 130s

D: 2.0km, 6min30s/km+3×400m, 6min00s/km, rest 140s

Group for wall sits：

A：95s*2

B：80s*2

C：65s*2

D：45s*2

Stretching

攀岩集训计划

10.24 周四

【时间：15:30-17:30】

【地点：北体大岩壁】

训练内容

    建站拆站、双绳下降练习、攀岩练习 

注意事项

    不要迟到，天气变冷，做好核心及身体末端保暖

10.24 training Thursday

【Time ：15:30-17:30】

【Location ： Rock wall of North Gym】

Content 

    Setting up and dismantling of climbing anchors, double rope abseiling

Attention 

    Don’t be late, bring a coat

10.27 周日

 【时间:15:30-17:30】

 【地点:14号楼东楼顶】

训练内容

    保护认证技术笔试

注意事项

    不要迟到，带好文具

10.27 training Sunday

【Time ：15:30-17:30】

【Location ：Building 14（East）top floor】

Content 

    Written examination 

Attention 

    Don’t be late, take a pen