Ukuvivinya umzimba nokuvivinya umzimba
Isivivinyo esingezansi seMvelo nokuThuthukiswa koMzimba (PAST) sisebenzela abasebenzi basekuqaleni kanye nabasebenzi be-Air Force abafisa ukuphinde baqeqeshwe ku-Air Force Combat Controller noma ePararescue Career Fields. Ukufinyeleleka okusha (okungukuthi, labo abathatha i-PAST) ngaphambi kokuqeda ukuqeqeshwa okuyisisekelo kanye nesikole sezobuchwepheshe kuthatha isevisi ye-Controller Non-Prior Service PAST noma iPararescue Non-Prior Service PAST . Ulwazi olulandelayo luvela ku-Air Force Instruction 36-2626, Okunamathiselwe 11:
Lokhu kuhlolwa kufanele kwenziwe ngohlelo olubalulwe ngezansi nangaphansi kwesikhathi sehora lesithathu. Qopha imiphumela ye-PAST kwi-unitheadhead yunithi. Uma ilungu lingakwazi ukuhlangabezana nanoma yiliphi izinga elincane, lihlulekile ukuhlolwa futhi ukuhlolwa kuzophela ngaleso sikhathi. Kodwa-ke, ilunga kufanele liqhubeke nokuthatha okunye okuvivinywayo (uma kuthanda) ukunquma amanye amaphuzu abuthakathaka / aqinile esimweni sakhe somzimba. Abaphathi bokuhlola kufanele basayine futhi babe namakhomishini avumela imiphumela yokuhlolwa ngekhophi enikeziwe ilungu.
Omunye wamamitha angu-25 angaphansi kwamanzi agijime. Amamitha angama-25 angaphansi kokugezela amanzi kufanele aboniswe kuqala noma ngokubonakaliswa kwangempela noma ngokusebenzisa ividiyo yokuqeqeshwa esivele inikezwe ukuqasha amakhansela. Uma amalungu ephakama noma ephule amanzi emanzini nganoma isiphi isigaba sokudoba, ukuhlolwa kuzomiswa futhi kuthathwe njengokuhluleka kwe-PAST yonke. Ukugibela ukugibela nokugibela izingijimi yizinto eziwukuphela kwezixhobo ezivunyelwe.
Vumela ukuphumula kwamaminithi angu-5-10 ngaphambi komcimbi olandelayo. Amalungu kufanele alule ngokucophelela ukudoba phakathi nalesi sikhathi sokuphumula.
Omunye wemitha engama-1000 ebhukuda. Lokhu kudoba kuqhutshwa ngokusebenzisa i-freestyle noma uhlangothi olulodwa. Umkhawulo wesikhathi esiphezulu umaminithi angu-26 (26:00). Ukubhukuda kuqhubeka (okungukuthi-stop). Uma ilungu liyeka noma nini ngesikhathi sokubhukuda, ukuhlolwa kuzomiswa futhi kuthathwe njengokuhluleka kwe-PAST yonke.
Bhukuda ama-suit and goggles yiwona kuphela izinto ezivunyelwe. Ngemuva kokuqedela ukubhukuda, vumela ukuphumula okungama-30 ngaphambi komcimbi olandelayo. Amalungu kufanele alule ngokucophelela ukugijima phakathi nalesi sikhathi sokuphumula.
Ukugijima kwe-1.5 miles. Isikhathi esiphezulu sinemizuzu engu-10, imizuzwana engu-30. Izambatho ze-PT nezicathulo ezinhle zokugijima yizinto ezidingekayo kuphela. Lokhu kugijima kufanele kube okuqhubekayo (okungewona ukuma). Uma ilungu liyeka nganoma yisiphi isikhathi phakathi nalokhu kuhlolwa, ukuhlolwa kuzomiswa futhi kuthathwe njengokuhluleka kwe-PAST yonke. Amalungu azonikezwa ikhefu elingu-10 ngaphambi komcimbi olandelayo. Ukuhlolwa kufanele kwenziwe kwindlela yokusebenza elinganisiwe.
Ama-Calisthenics: Ukuhlolwa kokusebenza kwe-calisthenics amane kuhlolwa, ngayinye enezimiso ezithile zesikhathi kanye nendawo ethize yokusebenza ifomu. Wonke amalungu azosebenzisa ukuhluleka kwemisipha noma ukuphelelwa isikhathi, noma ngabe kwenzeka nini kuqala. Inhloso lapha ukuthi amalungu ayenze "amafomu amaningi" okuphindaphindiwe ngesikhathi esabiwe noma lapho ukwehluleka kwemisipha kufinyelelwa khona. QAPHELA: ekwenzeni wonke ama-calisthenics, ifomu elifanele lomsebenzi kufanele lilandelwe. Ukuphambuka kusuka kwifomu ukuvumela ukuphindaphinda okungeziwe kuzoba yinto engalungile yelunga. Ifomu lokuzivocavoca ligxiliwe ngokuqinile ngesikhathi sepayipi yokuqeqesha .
Vumela ikhefu elingu-3 emkhatsini wemisebenzi yokusebenza kwekhalisthenics.
Ukuzivocavoca kwamaCalistenic kuqukethe okulandelayo:
I-Chin-ups: Gcwalisa okungenani okungenani ama-chin-ups angu-8 kungakapheli isikhathi semzuzu elingu-1. I-Chin-ups yindlela yokuzivocavoca emibili. Isikhundla sokuqala sixhomeke ku-bar, izintende zibhekene nomuntu ozobhapathizwa, ngaphandle kokugoba ezinhlangothini. Ukusakazeka kwesandla kufana nobubanzi be-shoulder. Bala u-one, udonsa umzimba kuze kube yilapho i-apula ka-Adam ihlanza phezulu kwebha. Bala kabili, buyela esimweni sokuqala. Amagogi avunyelwe ukugoba, kodwa akumelwe akhishwe noma aqondiswe ukuze aqhubekele phambili. Uma lowo ozobhalwa ewela, eyeka, noma ekhulula ibha, umsebenzi uyaphela. Umqashi uzosebenzisa ukuhluleka kwemisipha noma ukuphelelwa isikhathi.
I-Flutter-Kicks: Gcwalisa ubuncane be-Flutter-Kicks engakapheli isikhathi semaminithi angu-2. I-Flutter- Kicks yindlela yokuzivocavoca emine. Isikhundla sokuqala sibeka isisindo emuva emuva ngezinyawo futhi sihamba cishe ngamasentimitha angu-6 ukusuka emhlabathini.
Amandla angaphansi kwamadonki nama-fist axhunyiwe ukuze asekele emuva ephansi. Bala inani elilodwa, uphakamise umlenze wesobunxele emhlabathini kuze kube ngu-45 degree angle, ugcine umlenze wesokudla. Bala uhlangothi ezimbili, uphakamise umlenze wesokudla phansi uze ufike engxenyeni engama-45 degree, uhambise umlenze wesobunxele endaweni yokuqala. Ibala amaphesenti amathathu nantathu ukuphindaphinda kokunyakaza okufanayo. Imigodi kumele ivalwe, nezinzwane ezikhomba emzimbeni. Uma ilungu libeka imilenze yakhe emhlabathini, noma liyeka ukuqhutshwa komzimba ukuba uphumule, umsebenzi uyaqedwa. Ilungu lizokwenza ukuhluleka kwemisipha noma ukuqedwa kwesikhathi.
Ama-push-ups: Gcwalisa ubuncane be-push-ups engakapheli isikhathi semaminithi angu-2. Ama-push-ups asebenza ngokuzivocavoca kokubili. Isikhundla sokuqala ngezandla ububanzi besikhwama ngaphandle kwezingalo ngqo kanye nangaphansi kwesifuba phansi; imilenze yandiswa, futhi imilenze nemilenze zihlale ziqondile. Bala u-1, wehlisa isifuba kuze kube yilapho izimbambo zigobile nge-degree elingaphansi kwe-90 noma nge-angle engezansi. Bala kabili, buyela esimweni sokuqala. Indawo yokuphumula yokugunyazwa kuphela yindawo yokuqala. Uma amadolo asithinta phansi umsebenti uqedwa. Ilungu ngeke liphakamise izintambo emoyeni, libheke phakathi kwalo, noma liphakamise noma yiliphi isandla noma unyawo ukusuka endaweni yabo yokuqala. Uma isandla noma izinyawo ziphakanyiswa, lo msebenzi uvaliwe. Ilungu lizokwenza ukuhluleka kwemisipha noma ukuqedwa kwesikhathi.
I-Sit-ups: Gcwalisa ubuncane bama-sit-ups angu-50 kungakapheli isikhathi semaminithi amabili. I-Sit-ups i-exercision-count count. Isikhundla sokuqala sibuyele phansi phansi, iminwe ingenele ngemuva kwekhanda, isuka emathini, namadolo agijima cishe cishe ama-degree angama-90. Izinyawo kuphela zigcinwe omunye umuntu ngesikhathi sokuvivinya umzimba. Bala inani elilodwa, uhlale phansi ukuze amahlombe aqonde ngqo kunendawo ye-hip / pelvis noma ama-degree angama-90 kuya phansi. Bala kabili, buyela esimweni sokuqala. Ayikho indawo yokuphumula egunyaziwe yalolu hlelo. Uma ilungu lihlala, lo msebenzi uvaliwe. Uma izintambo zalo malunga zivela emhlabathini noma iminwe yakhe ingeneke ngemuva kwekhanda lakhe ngesikhathi sokuphindaphinda, ukuphindaphinda akubalwa. Ilungu lizokwenza ukuhluleka kwemisipha noma ukuqedwa kwesikhathi.
Ezinye ze-Above Information Courtesy of USAF