1. Men's group: under 30 years old (inclusive), over 3 1 0 m × 4 running back and forth ≤13 "1≤13" 4. 1000m running ≤ 4 ′ 25 ″≤ 4 ′ 35 ″. Vertical jump touch height ≥ 265cm.
2. Women's group: under 30 years old (inclusive) 3 1 over one year old (inclusive)10mx4 running back and forth ≤14 "1≤14" 4. Run 800 meters ≤ 4' 20 "≤ 4' 30 ". Vertical jump touch height ≥ 230cm.
The above are the specific requirements for the physical examination of civil servants in Qinghai Province. Can you see them? Every link in the recruitment process of civil servants is quite strict, and no mistake can be made in any link, otherwise all previous efforts will be in vain. Health is the capital of the revolution, so as to pass the physical examination smoothly and become a qualified national civil servant. Here are some physical exercises that are good for you:
First, do special aerobic exercise and endurance training:
1, keep running at a constant speed for one to two groups for 30 minutes every day, no load, reduce the load, and control the heart rate at around 130- 150 beats/min.
2. Keep running at a variable speed of 10 to 20 minutes every day, and the heart rate is controlled by frequency conversion of 130 times-170/ min.
3. Insist on doing one or three groups of leg lifts every day: each group is 30 meters; There are three groups running sideways: each group is 30 meters, and the last three groups run backwards: each group is 40 meters.
Second, do some special flexibility training:
1, you can do some horizontal bar suspension properly: when stretching your limbs on the horizontal bar, you must pay attention to sports safety.
2. Stand upright on the ground and do some leg press movements: leg press, lateral leg press, posterior leg press, stretching ligaments and stretching muscles on both sides.
3. Do some hurdle legs: stretch your waist and abdomen ligaments and leg ligaments repeatedly.
Receive provincial civil service examination materials