Outdoor strength training
 1. Body strength training: 30 minutes
When you do these exercises, you can take it slowly. You can do it repeatedly and it is helpful.
Warm up: Jog for 10 minutes; try to do 4 30-second runs in the last 5 minutes.
Prone position + lateral support
First, make a push-up posture. Strength is placed on both forearms, keep your legs straight and abdomen. Stay for 30 seconds. Then convert to the side (as shown) and put your hand behind your head. Tighten the hips off the ground and use the other hand's elbow to support the ground, so do 5 times each.
Trot for 3 minutes, accelerate with 8-point force (assuming you run with full force at full speed), slow down slowly in the last 30 seconds.
　 Hanging abdominal exercises
The body hangs under the horizontal bar that pulls up, bends the knee, and uses the force from the abdomen (rather than other power) to lift the leg up. Then strengthen our training, vertical legs, with the abdominal force to lift up the legs. So two sets of actions to do 8 to 10 times.
Repeat the last run session in the previous exercise.
　 Limb stretch exercises
We start practicing from your hands and knees. Stretch your left arm and lift your right leg parallel to the ground. Straighten your back and neck, abdomen, straighten your arms and legs. Keep this for 15 to 30 seconds, then change to the other side. Do two sets of this, each set a break of 10 to 20 seconds.
Perform the final session of the first session of the exercise and then do a 5 minute jog.
2. Lower limbs concentrated training: 45 minutes
Please find a suitable slope (between 6% and 8% inclination) for this part of the exercise.
Warm up: Jog for 5 minutes. Each of the following actions is done 5 times to awaken your muscles: forward lunge, one leg spasms (five times per leg). Then do a 2-minute jog.
Leaping
When you are ready to do a slight gesture, (as shown in the picture) a foot energetically ramps up and tries to take a big step. 30 seconds of uniform speed jump, then accelerated jump 30 seconds. Do it twice and jog 1 minute downhill for relaxation.
Uphill
This is actually an exaggerated walking posture. Take a big step forward and find your balance. Then take another step. When you step, you can't touch the ground. This continues for 60 seconds. Properly reducing steps can help you maintain balance and maintain uphill power. Then go back and jog downhill. "This will help balance the exercise and reduce the pressure on the knee," said Unnton. Do this exercise twice. You can do a one-minute downhill jog each time to relax, if necessary.
　　 Hillside reply run:
Run uphill for a minute (running with eight points). Then jog downhill for a minute. Repeat it again.
　 Sumo style squat:
Stand with your feet and your right leg uphill. A big step uphill, similar to a squat posture. Press down on your left foot arch and then quickly move your left foot to your right foot so that you continue to walk for 60 seconds. Trot downhill as a relaxation. Change the other leg uphill.
Do the hillside run back and run for 5 to 10 minutes.
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