According to the photos provided by Sun Yi, the General Staff proposed two plans for attacking the bandit island:

One is to clear the reed ditch barricades first, and then storm them. Pen & Fun & Pavilion www.biquge.info

One is to make a road in the reeds, lay a reed pontoon bridge to the bandits' nest, and then storm it.

Yang Ritian happily adopted both of them, and sent militia to work in shifts, and the specific ones to be adopted will be discussed at that time.

Sun Yi didn't know how to fight, and he was very worried that he would be kind enough to help, so he hid far away.

He only dares to make a little improvement in the areas that he is absolutely sure of - such as physical training.

Sun Yi found that the physical fitness of the soldiers and militia in the battalion was generally different, and many of them rushed down and gasped. The reason for this is that there is too little drill, and the reason why there is too little drill is that the soldiers do not have enough to eat, and the reason why the soldiers do not have enough to eat is that there is not enough food.

But a big war is about to break out on the grassland, and if you don't practice, you will sit back and wait for death.

Sun Yihao moved out of the scientific and technological achievements of later generations.

Later generations divided exercise into aerobic and anaerobic, believing that aerobic exercise can improve human endurance and enhance cardiopulmonary function, and anaerobic exercise can enhance muscle strength and speed. Combining aerobic and anaerobic exercise, the simplest and most effective exercise is running.

Dr. Cooper, who was the first to come up with the concept of aerobic exercise, famously said, "The proportional relationship between the amount of running and the effectiveness of fitness ends at a certain point." "Dr. Cooper counted a lot of data, and he proposed a limit of twelve minutes. He advocated that ordinary people should limit the amount of exercise to 12 minutes, which is called fitness, otherwise it is professional training.

For Sun Yi, more than 12 minutes of excessive exercise is a waste of food.

The time of Wolf Mountain is twelve hours a day, ten quarters of an hour each, and the twelve minutes of the later world are exactly a quarter of an hour in Wolf Mountain. So Sun Yi named the sport "Quarter Hour Run".

In the barracks, Yang Ritian, Yang Liulang and others were curiously observing Lord Lidel's quarter-hour training method.

Sun Yi was wrapped in plaster and on crutches, standing in front of a group of soldiers, shouting incessantly,

"It's all moving, and the knee joints are getting hot."

The soldiers put their hands on their knees and swayed in a wriggling manner.

"Turn up, turn your knees up, say you, you have a bird to shake back and forth!"

If it weren't for the plaster cast on his right foot, Sun Yihan wouldn't have been able to do a demonstration in person.

"Move your hips below, pinch your waist with both hands, and turn your waist back and forth...... What are you doing with your ass pouting so high! ”

The soldiers wriggled like bugs.

Sun Yi led them from foot to neck and ordered: "Jog two laps!" ”

The soldiers jogged around the school field in twos and threes, and the hated Yang Liulang was itching in his heart, "I don't even have a formation, have you forgotten all the usual drills?" ”

When the soldiers returned, they were prepared for a simple stretch, quadriceps, hamstrings, lumbar back, hips and calves, each of which lasted about a centimeter for about 15 seconds.

Sun Yi pulled out a small sandglass. This thing fills the river with sand leaks for exactly a quarter of an hour.

Sun Yi said loudly: "Running for a while, no more than a quarter of an hour, no less." You must not run too hard, you can only use seven points of strength, if you have more strength, you can run farther, and if you have less strength, you can run closer. Do you understand? ”

The soldiers replied inexplicably.

Sun Yi shouted, "Ready-run!" ", unplugged the sandglass.

The soldiers worked hard and gradually distanced themselves on the school field.

Yang Liulang frowned, "Is it okay to train like this?" ”。

In the army, there are various skills in formation, archery, firearms, knives and guns, and sometimes they also practice lifting stones and locking horses. But whenever you boil your body, you have to put in the dead force, and you pay attention to uniformity, will it be effective if you are so frivolous as Lord Lidel?

Time passed little by little, the sand leaked out, and Sun Yi "banged" a gong.

"Everybody is standing still, relaxed, relaxed, yes, just like me!"

Sun Yi trembled with a good leg, and then said,

"Count your heartbeat, get ready, and go!"

Sun Yi stuck his mobile phone for a minute, that is, 7.2 seconds, "Stop!" Report your heartbeat. The body then relaxes. ”

The soldiers were like ghosts possessed, trembling as they reported their heartbeats.

The essence of the "12-minute run" is to exercise at 70% of your maximum heart rate. Specifically, there is an algorithm:

(Heart rate during strenuous exercise - resting heart rate) x 70% + resting heart rate = heart rate for optimal exercise

For the average person in later generations, the optimal heart rate is between 150-160/min.

Sun Yi measured the heart rate of several groups of Ming Dynasty people in advance and prescribed the Wolf Mountain standard: 180-200/Wolf Mountain minutes.

A few of the soldiers who ran ahead reported a little playfully: "Twenty-two jumps", "Twenty-one jumps", "Twenty-five jumps".

Sun Yi unceremoniously sentenced them to failure, "Run fiercely!" This drill is ineffective! ”

How many people looked at each other, and it was wrong to run in front?

Similarly, Sun Yi said to a few soldiers with low heart rate: "You didn't run hard enough, and this result doesn't count!" ”

The position of these soldiers is neither forward nor backward, Sun Yi estimates that the quality of several of them is relatively good, and they usually dare not let go of the queue and run.

The soldier who is at the bottom of the position has the highest heart rate. Sun Yi knew that they had done their best, and they tried to catch up with the group.

Sun Yi comforted them: "You ran hard, but you have exceeded the standard, and the results cannot be counted." Remember, we only compare ourselves with ourselves in the future, and as long as we practice on time, we will feel a big difference after two months. ”

Sun Yi yelled: "For other people, if their heartbeats are eighteen, nineteen, or twenty per centimeter, the results are valid!" Remember where you are, and next time it's the same intensity, and try to run a little more. ”

After the run, systematic stretching exercises are also performed, which not only help relax the muscles but also increase the flexibility of the body. This stretch takes longer than the pre-run stretch, holding about four centimeters per movement.

After the stretching exercises, the soldiers also had to massage each other to relax, and in less than half an hour, the exercise was over.

The soldiers dispersed with full energy, without the fatigue of the usual exercises.

Yang Liulang was convinced, it seemed messy, it turned out that Lord Lidel had rules! The formation practice in the army pays attention to neatness, and this running method of the master pays attention to personal fitness, which is the mutual aid of yin and yang.

Yang Ritian took advantage of people's inattention and secretly said to Yang Liu: "That leak, give me one, I have nothing to do and practice my body and bones according to this method." ”

Rokuro pointed with his hand, "I made a bunch of them, and I said I would take them casually!" ”

Another purpose of Sun Yi's implementation of the quarter-hour run was to popularize the new concept of time. The people of the Ming Dynasty used to listen to the morning bell and dusk drum, and they only had the hour in their minds. This free hourglass leaks for a quarter of an hour, with ten scales in between, each corresponding to a Wolf Mountain minute.