On September 1, 2014, the "Ready for Labor and Defense" complex has been revived in Russia. Residents of 12 regions of the Russian Federation will take part in testing their physical fitness. To pass the TRP standards for the corresponding badge, you need to carry out special training.
The TRP complex is sports and applied types of physical training that resemble all-around. The main tasks of the TRP are strengthening the health of the population, physical improvement, and the development of mass physical culture movement.
Modern TRP standards include testing the main types of sports and applied activities: jumping, running, throwing, cross-country skiing, pull-ups, swimming, shooting, tourism. Citizens of 11 age groups are allowed to pass the TRP, from 6 years to 70 and older. Those who successfully pass the TRP standards will be able to receive bronze, silver and gold badges. It is planned that the results of passing the TRP norms by schoolchildren will be taken into account when entering the university.
First you need to visit a general practitioner who will determine your state of health and allow you to pass the TRP standards. Then assess your physical capabilities. TRP norms are aimed at identifying the level of physical qualities (strength, speed, endurance, speed, coordination) and applied skills. Preliminary testing of the types of the TRP complex will help you find out your "weak" sides of physical fitness and effectively plan independent training.
Follow a healthy and active lifestyle. The daily regimen should include various forms of physical activity: morning exercises, independent training according to the TRP standards, walks, sections, games. Nutrition, in connection with the increase in physical activity, should be balanced, varied and high in calories. Give up bad habits. They will negatively affect the level of physical fitness and the state of the body during the delivery of the TRP standards.
The main role in achieving sports results belongs to the organization of independent training. At first, it is enough to train 2 times a week, and then you can increase the number of trainings, bringing them up to 6 times. At the same time, during one lesson, it is necessary to combine various types of TRP norms.
Warm up is a must before every workout. You should always train according to a certain plan. Perform exercises in series. Don't train to the point of exhaustion. Alternate physical exercise with rest pauses.
Before you start training on your own, pay attention to your own feelings of health. An important indicator of well-being is the pulse. Measure your heart rate before starting a workout. It should equal about 60-70 strokes. After each series of exercises, take a break, wait for the pulse to return to normal.
To improve your athletic performance, you need to not only train, but also have a mental attitude. Set small goals every day. Create motivation for yourself to practice. For example, a desire to pass the TRP norms for a gold badge may be a motive for independent training.
