Kugadzirira uye Kupfuura Simba Physical Physical Test (APFT)
Mushure memakore anopfuura makumi maviri, Hondo yakashandura kuongorora kwayo kwehutano. Iyo itsva Army Physical Fitness uye Kurwisana Kugadzirira Kuedzwa kunosanganisira kuvandudzwa kwomuviri wekudzidzira muviri pamwe nedzimwe chipingamupinyi chekuoma kusagadzikana uye simba. Mavhesi akare emayero anorondedzerwa pasi apa.
Chii APFT?
Davi rega rega reMasoja eUnited States rine mararamiro ezvimwe zvinoshandiswa kuongorora kufanana kwevanosarudza.
Hondo yePhysical Fitness Test inobatsira kuziva hutano hwehutano uye hutano hwakanaka hwevangakwikwidza pamwe nemasoja aripo. Muenzaniso weArmed fitness test unosanganisira:
- Inomhanya makiromita maviri
- Maximum sit-ups mumaminitsi maviri
- Maximum push-ups mumaminitsi maviri
Chiitiko chimwe nechimwe chinotarirwa zvakasiyana. Pakati pemazana makumi matanhatu pane imwe nharo inofanirwa kupfuudza (50 points pamusangano inodiwa kuti apedza kudzidza mauto eArmed Basic Training). Iwe unogona kuverenga chikoro chako uchishandisa iyi APFT chikwata chekuverenga chikwata.
Usati Watanga Kudzidzira
Chinhu chinonyanya kukosha kuziva iwe usati watanga kurovedzwa kweAAPF ndechokuti kuedza kunongova chinhu chimwe chechiyero chinoshandiswa kuongorora muviri wose. Kana iwe uri nani pane izvi zvitatu ( simba remuviri uye kutsungirira, simba guru uye kutsungirira uye moyo wemwoyo nokukurumidza uye kutsungirira) zvinogona kunge iwe une utano hwakanaka uye hwakagadzirirwa zvakakosha zvehondo.
Kana, zvakadaro, chinangwa chako chekufananidzira chiri kungopfuudza APFT, iwe uri kurasikirwa nezvose zvekuedzwa. Hungu, unokwanisa kurovedza zvakananga kuita zvakanaka pamuedzo, uye izvi zvinowanzoreva kuti une hutano hwakazara, asi zvinokosha kuti uve nehutano hwakasimba hwehutano hwakakwana zvakare. Zvose hutano hunosanganisira:
- Mwoyo Mwoyo Kutsungirira
- Musimba Simba uye Kutsungirira
- Kukuvadza Kuzvidzivirira
- Zororo Rakanaka uye Kudzorera
- Zvokudya Zvakakodzera
- Kururama kwakanaka
- Chimiro chakanaka Chimiro
Kugadzirira APFT
Kugadzirira chiyero chemuviri uyu chinogona kunge chiri nyore kana chakaoma, zvichienderana nehutano hwako hwemazuva ano. Kana iwe uri muhutano hwakanaka, kungoisa pfungwa pane imwe nzira yekuedza miedzo kwemwedzi kana maviri kunofanirwa kukwana kukwanise zvakanaka pane APFT.
Kana iwe hauna kukodzera iye zvino kana uchikodzera mune chirango chimwe chete (kushambira, mabhasikoro kana kusimudzira kuyerisa ) kana iwe une chipo chakanaka chemafuta akawanda ekurasikirwa, iwe unofanira kutanga kutanga nguva refu usati watora muedzo weFitness fitness. Iwe unoda kunatsiridza hutano hwako hwepakutanga pakutanga, uye wozopinza pane imwe nzvimbo inogona kuyerwa panguva yekuedzwa.
- Edza A Base ye Mwoyo Yehutano
Zvakakosha kuita zvidzidzo nguva dzose uye zvinosanganisira zviratidzo zvakasiyana-siyana mumapurogiramu ako. Iwe unoda kuva nesimba, kutsungirira, kukurumidza, uye simba. Asi kuvaka chivimbo chakasimba chekushandisa kushandisa nguva refu, inononoka, yakanyatsodzidzira maitiro ekutanga ndiyo kutanga kana iwe uchitanga purogiramu yehutano. Wedzerai maitiro ekudzidzisa kudzidzisa kupa zvakasiyana-siyana uye kuvandudza hutano hwako hwose sezvaunovaka kutsungirira.
- Tanga Nheyo Yakasimba Yokudzidzisa Routine
Kana usati wadzidza uremu hwakawanda munguva yapfuura iwe unofanira kutanga ne- lightweight weights , zvakanyanya zvakare, uye unovaka zvishoma nezvishoma nenguva. Sangano rekudzidzira simba rakadzika rinogona kuva zvose zvaunoda kwemwedzi miviri yokutanga kusvikira iwe uchisimbisa simba rose.
Kudzidziswa Kudarika APFT
Mushure mokunge mava nehutano hwakasimba uye hune hutano hwakakwana, danho rinotevera rokutora APFT yako ndeyekuvaka muviri wakakwana munzvimbo dzakaedzwa. Kuwedzera seti-push-ups uye-sit-ups, uye imwe simba rekutanga nekutsungirira kunodzidzisa kubasa rako kunokosha.
Nzira Yokupfuura Nayo Muedzo Wokukwira
Kuti upfuure kupikisa-up, iwe unoda kuziva nzira yekusimudza uye wozoita, tsika, ita.
Iwe unogona kuwedzera zvakasiyana-siyana zvekusimudza-tsika maitiro muitiro wako, zvakadai sekunonoka kusvitsa-ups, diamond push-ups, plyometric push-ups, nezvimwe. Paunopedza basa rako rekusimudza, pedza ne nyore nyore-ups pane yako mabvi uye rambai kusvikira musingagoni kuita zvakare.
Nzira Yokupfuura Nayo Test-Sit-Up Test
Kuti upe kupera kwako, iwe unoda zvakanakisisa mimba uye hip flexor simba uye kutsungirira. Kuita mijenya ye-sit-ups chinangwa chako, asi kuti uende ikoko, ungada kuwedzera zvakasiyana-siyana zvekub uye zvidzidzo zvemukati muhutori hwako hwekudzidzisa. Izvi zvichakubatsira iwe kukudziridza zvakanaka zvakakosha simba guru nekutsungirira. Dzidzira kugara-ups uchitevera APFT protocol, pamwe nemapuranga, mabhesi ekurera , uye oblique maitiro .
Nzira Yokupfuura Nayo Kuedzwa
Kana iwe uri mutsva kuti uite, tanga neiyi Nzira Yokutanga Nayo Running chirongwa chekuti muviri wako uzviye kugasa. Kana uchinge wakakwanisa kuvhara kwemaminitsi makumi matatu, wakagadzirira kuvaka imwe nguva uye simba.
Kuti uwedzere nguva yako yekufamba kwemamita maviri, iwe unogona kusanganisira basa reprint , kudzidziswa kwemazuva , kana kuti "Runhonga" pane imwe mamita 400 emitambo. Heino nheyo yepamusoro yekushanda iyo ichaita kuti ugadzirire kuedza kwemaira maviri emayera.
- Ita basa iri pane mamita 400 (m) track, kaviri pavhiki uye mazuva matatu pakati pekushanda.
- Kushamwaridzana nekukwira kwemaviri maviri (800m)
- Mhanya chikwata che1 (400m) pane chinangwa chako
- Jog 800m
- Mhanya 400m pachinangwa chedu
- Rambai ma 8 mashizha ( makiromita maviri )
- Nokufamba kwemazuva (masvondo maviri maviri) kuwedzera mapepa achimhanya pachinangwa chairo uye kuderedza mapepa akasungirirwa, kusvikira iwe uchigona kuchengeta chinangwa chako chemakiromita maviri.
Dzidzira Kudzivirira Tips
Sezvaunenge uchigadzirira APFT yako, chinhu chekupedzisira chaunoda chikuvadzwa. Nhanho yekutanga yekudzivirira kukanganisa kurovedzwa ndeyekuterera kumutumbi wako uye chero matambudziko uye marwadzo anouya nokukurumidza kana kuti zvishoma nezvishoma:
- Dzidza: Zviratidzo Zvokuratidza Kwekuvara Kwemitambo
- Dzidza: Nzira Yokubata Nemajeri Makuvara
- Ziva: Kuita Muviri Usingafaniri Kukonzera Kusuruvara
Nokutevera mazano aya uye mazano, iwe unenge wakagadzirirwa kupfuudza rako rinotevera APFT, rakachengeteka uye risina kukuvara.