Hondo Panyama Kuzvidzivirira uye Kurwisana Kuedzwa Kwokugadzirira

Mushure memakore anopfuura makumi maviri ehutano hwemamiriro ehutano hwemafemati, mauto akashandura kuongorora kwehutano kune varwi vose vakanyoreswa uye vanoshandira musimba muna 2011. Simba Physical Physical uye Kurwisana Kuedza Kuedzwa kunosanganisira zvakasiyana siyana zvinoshandiswa muviri wose kudzidzira pamwe chete chigumbuso chitsva.

Shanduro yekare yemuedzo iyo yaisanganisira kushandiswa kwepisimusi yepamusoro , kugara kwepamusoro uye kushambadzira kwakabuda, uye chii chakatsiva iyo iri dambudziko rakaoma rekugadzirisa maitiro , kusanganisira sprints , jumps, slalom runs, kutarisa kwemafambisi anofamba, chikwama chakakura chikwata uye chinorema kutakura.

Shanduro itsva inotarisa yakawanda seSessionfit yekudzidzisa musangano nechisimba chekufamba kwemuviri-muviri, kusimudzira zvakasimba , uye kukwirira kwakasimba kwevanaerobic zvinetso.

Simba Chimiro Chekuita Kwekunyama (APFT)

Chinangwa cheNew Army Fitness Test ndechekufananidza kurovedza uye kuongororwa nemabasa ayo mauto anofanira kuita muhondo. Saka, apo paine mamwe mashoma emitambo yekudzidzira , yakadai sekusimbisa -ups uye kugara-ups, vanouya nechinoshamisa chekufamba uye zvimwe zvekufamba kwemamwe muviri. Ikozvino Army Physical Fitness Test inosanganisira zvinotevera:

1. 60-yard shuttle run
2. Miniti imwe ye "rower"
3. Kuramba kwenguva refu
4. Imwe miniti yekunyora
5. 1.5-mile run

Hondo Yokurwisana Kugadzirira Kuedza (ACRT)

Mukuwedzera kune Test Physical Fitness, kune hutsva hweHighy Fighting Prevention Test hwakarongwa kuti huenzanise zviri nani mamiriro ezvinhu epasi kurwisana nemauto kuona panguva yekuendeswa.Hondo Yokugadzirira Kuzvidzivirira inobatanidza mabasa akasiyana siyana nezvinetso zvinotarisa zvakafanana neChrisfit Workout iyo chimiro chetsika-push-ups uye se-up-ups.

Iko kushandura kwenguva yakareba uye kunobatsira kupa kuongororwa kwakajeka kwekugadzirira muviri kwevanhu.

Chii chinobatanidzwa? Muedzo unoitwa nemutoja akapfekedza mufananidzo weArme Combat Uniform, unosanganisira ngowani uye kutakura zvombo. Kana imwe nguva yakagadzirirwa, musoja anozadza zvikwata zvinotevera pane imwe nzira yakasimbiswa.

1. Mamita mazana mana anomhanya achitakura nhumbi
2. Zvipingamupinyi zvakadzika
3. High kukamba
4. Pasi pose
5. Kushungurudzwa kunokonzera
6. Balance beam ammo carry
7. Point-aim-move
8. 100-yard ammo inogona kusvitsa
9. Agility sprints
10. Zvimwe zvinokonzera kushandiswa
11. Mukuwedzera, musoja anofanira kupedzisa imwe miniti yakazara yemutambo we "rower" -muchinjikwa pakati pe-sit-up uye kukanganisa, imwe yeminiti yakazara yezvinyorwa uye kusvetuka kwenguva refu.

The Power Run Exercise

Iko kushandiswa kunotsiva chimiro chekugara-up exercise chinonzi "rower". Icho chikwata chimuchinjikwa pakati pe-sit-up uye chikafu uye chinotarisa zvakawanda sechinhu chaungaita mumakirasi ePirate .

Nzira Yokuita Nayo Simba Kudzidzira Maitiro

Kana iwe uchida kuwedzera izvi zvakasiyana-siyana maitiro ekuita muviri wako wekuita muviri, dzidza kuti ungazviita sei zvakanaka.

1. Tanga nekuisa gorofa pamusana wako nemaoko ako nemakumbo zvakaderedzwa.
2. Chengeta tsoka dzako pamwe chete nezvigunwe zvako zvichitaura.
3. Chengeta maoko ako akawedzerwa pamusoro pemusoro wako uye zvanza zvako zvakatarisana.
4. Tanga basa racho nekugadzirisa chinangwa chako nekuunza maoko nemakumbo pamwe chete. Edza kuita izvi mune imwe nzira inofadza, asi kana iwe uchitakura nemuviri wako wepamusoro , ndizvo zvakanaka.
5. Pakupedzisira, iwe unofanirwa kuva nemaoko ako akatambanudzirwa pamberi pako pamapfudzi emafudzi, mabvi ako akarembera pamakiromita 90 kana kupfuura, uye tsoka dzako dzinofanira kunge dzakanyarara zvevhu uye dzakatora mukati pedzidziso yako yekare, yakafanana neyekugara gara wakamira.

1. Ndiyo imwe rep. Dzokera kunzvimbo yekutanga munzvimbo yakanyatsogadziriswa, yakarongeka uye gadzirira kugadzirira nhamba mbiri.
2. * Ramba uchiyeuka kuti Army Physical Fitness Test haibvumiri zororo riripo pakati pemisasa yeminiti yakazara, saka shanda nzira yako kune imwe nguva inopfuurira yevatambi.
3. * Ratidza mufananidzo 1 (pamusoro) kuti uone nzvimbo yakarurama uye kufamba.

Shanduro itsva dze Army Fitness Tests dzakanaka kuona. Kutaura zvazviri, kuongororwa uku kunogona kuva nheyo yehuwandu hwehuwandu hwemamiriro ezvinhu. Saka kana iwe uchida mamwe mazano matsva ekugadzirisa muviri muviri wose, ingotora zvidzidzo kubva kumasoja ezvo uedze kuongorora uku pane nzvimbo yako yekugara.

Iwe unogona kutotora mimwe misungo yausingazivi iwe waive nayo.

_{TRADOC inofanidza zvakare Army Physical Fitness Test. US Army, Feb. 28, 2011. http://www.army.mil/article/52548/ yekupedzisira yakasvika muna April 2016.}