Amazinga Wokufaneleka Ama-Marine (PFT)
Kusukela ngoJanuwari 2017, i- United States Marine Corps ivuselele izindinganiso zayo zokuzivocavoca zengeza inketho entsha yokuzivocavoca (ukususa-ups) nokushintsha okuphindaphindiwe nokuphindaphindiwe okuncane nokufaka amagoli okulinganayo ekuhlolweni kanye nokwenza amazinga aphansi kakhulu. Kuye kwadalwa amaqembu omdala ukuze abonise izinguquko ezinembile kakhulu eminyaka yobudala kanye namakhono okufaneleka.
Njalo emanzini kufanele aphile ngokomzimba, kungakhathaliseki ubudala, ibanga, noma umsebenzi ( MOS ).
Ukufaneleka kubalulekile ekusebenzeni kwansuku zonke nokulwa nokulungela kwe-Marine Corps. Imikhuba yokuzithiba edingekayo ukuze izuze futhi igcine izinga eliphezulu lokuzivocavoca ngokomzimba lihambisana nendlela yokuphila yaseMarine Corps futhi kumele ibe yingxenye yomlingiswa wawo wonke amaMorine. Labo abafisa ukuba yiMarines kumele baqale kuqala ukudlulisa ukuhlolwa kokuqala kwamandla (IST), futhi wonke amaMarines kudingeka adlule i-Physical Fitness Test (PFT) kanye noViet Fitness Test (CFT). Nansi ukulandelana kwezenzakalo.
Donsela phezulu
Izinga eliphezulu liye lashintsha. Kulo mfana oneminyaka engu-17-20 ubudala izinga eliphakeme le-PFT alishintshile, kodwa kusukela eminyakeni engu-25-35 manje kufanele wenze ama-pull-up angu-23 kuleso sigaba sokuhlolwa kwesimo somzimba. Umgomo we-pull-up umcimbi wukuthi iManine ikwazi ukukhipha imidwebo eminingi enembile futhi ephelele ngaphambi kokuyeka ibha. Lokhu akuwona umcimbi ophelelwe yisikhathi.
Ibha kufanele ibanjwe nazo zombili izintende ezibhekene phambili noma phambili.
Ayikho i-kipping evunyelwe (ukuletha amadolo phezulu kuya okhalweni). Ukuphindaphinda okunye kuhlanganisa ukukhulisa umzimba ngezandla kuze kube yilapho isikhukhula siphezu kwebha, bese sinciphisa umzimba kuze kube yilapho izingalo zivuliwe ngokugcwele.
I-Push-ups - I-Hybrid Yokudonsa
Ushintsho olusha luvumela futhi iManine ukuthi ikhethe phakathi kwe-pull-ups noma i-push-ups.
Amanzi aseManzini akhetha ukuqhuma ama-push-up ngeke aphinde ahlolwe ngamakhulu angama-300 ngisho noma angakwazi ukushaya amaphuzu angaphezu kwamaphini-ups. Ngakho-ke ama-push-ups awalinganiswanga kakhulu njengama-pull-ups. Eqinisweni kuya phezulu kokuhlolwa kwe-push-up iminyaka engu-17-20 i-Marine idinga ukushaya amaphuzu angu-82, kodwa esikhundleni samaphoyinti angu-100 okwenzela umcimbi omkhulu, uthola amaphuzu angu-70 kuphela. Uma ukhetha ukwenza ama-push-ups okungcono ongakwenza ku-PFT ungama-270 - maxing the crunches futhi ugijime futhi.
I-Crunch Abdominal
Kunomkhawulo wesikhathi semaminithi angu-2. Ama-marine azolala phansi emagcekeni ehlombe ethinta umgogodla, amadolo azogujwa, futhi zombili izinyawo zizohlala zihlala phansi. Izingalo zizofakwa ngaphasi kwesifuba noma umgogodla ongekho igebe elikhona phakathi kwezingalo nesifuba / isibambo sezintambo.
Ukuphindaphinda okukodwa kuhlanganisa ukukhulisa umzimba ophezulu kusukela endaweni yokuqala kuze kube yilapho zombili izibopho noma izimbambo zithinta izintambo ngesikhathi esisodwa, bese zibuyela esimweni sokuqala ngamacu amahlombe othinta ipaki. Umsizi / counter angase asetshenziselwe ukubamba imilenze noma izinyawo zomkhumbi. I-Marine entsha eneminyaka engu-17-21 manje kufanele ibhalele ama-crunches angu-105 emizuzwini engu-2 ukuya ku-test.
I-Three Mile Run
Umgomo uwuMarine ukuqedela inkambo elinganisiwe ngokushesha ngangokunokwenzeka.
Lena umcimbi ophelelwe yisikhathi. Abaqapheli bazobiza isikhathi sokuhlukanisa noma sokuqeda njengoba kufanelekile, njengoba kudlula zonke izidakamizwa zamadoda aseMarine. Amagoli okugijima awazange ashintshe. Amaminithi angu-18 3 i-mile run timed is standard efanayo.
Amadoda - ama-3 Mile Run amazinga amaningi okudlula nokuhamba okuncane
| Amaqembu Okudala | 17-20 | 21-25 | 36-30 | 31-35 | 36-40 | 41-45 | 46-50 | 51 + |
| Isikhathi Esikhulu | 18:00 | 18:00 | 18:00 | 18:00 | 18:00 | 18:30 | 19:00 | 19:30 |
| Isikhathi Esincane | 27:40 | 27:40 | 28:00 | 28:20 | 28:40 | 29:20 | 30:00 | 33:00 |
Amaphuzu amakhulu kakhulu angu-100 futhi Amaminithi amancane angu-40 eqenjini ngalinye leminyaka
Amadoda - Ukukhupha Amaphuzu amaningi okuPhezulu nokuNcane
| Amaqembu Okudala | 17-20 | 21-25 | 36-30 | 31-35 | 36-40 | 41-45 | 46-50 | 51 + |
| Max Reps | 20 | 23 | 23 | 23 | 21 | 20 | 19 | 18 |
| Min Reps | 4 | 5 | 5 | 5 | 5 | 5 | 4 | 3 |
Amaphuzu amakhulu kakhulu angu-100 futhi Amaminithi amancane angu-40 eqenjini ngalinye leminyaka
Amadoda - Izigqoko ezincane zokuhamba nokuhamba okuncane
| Amaqembu Okudala | 17-20 | 21-25 | 36-30 | 31-35 | 36-40 | 41-45 | 46-50 | 51 + |
| Max Reps | 105 | 110 | 115 | 115 | 110 | 105 | 100 | 100 |
| Min Reps | 70 | 70 | 70 | 70 | 70 | 65 | 50 | 40 |
Amaphuzu amakhulu kakhulu angu-100 futhi Amaminithi amancane angu-40 eqenjini ngalinye leminyaka
Ama-Push-ups Amaphesenti Amadayimenti Amancane Nokudlula Okuncane
| Amaqembu Okudala | 17-20 | 21-25 | 36-30 | 31-35 | 36-40 | 41-45 | 46-50 | 51 + |
| Max Reps | 82 | 87 | 84 | 80 | 76 | 72 | 68 | 64 |
| Min Reps | 42 | 40 | 39 | 36 | 34 | 30 | 25 | 20 |
Amaphuzu amakhulu kakhulu angu-70 futhi ama-Minimum Points angu-40 eqenjini ngalinye leminyaka
Ulwazi oluthe xaxa kumazinga we-USMC PFT
Ukuze kudlule ukuvivinya komzimba waminyaka yonke, ama-Marines kumele enze okuncane okudingekayo okudingekayo okukhonjiswe eshadini ngezansi.
Uma ufuna ukwazi ukuthi izikole zakho zizoba yini uma ulungiselela ukuhlolwa ngokuthatha uvivinyo lokuzivivinya umzimba ngaphambi kwesikhathi seBoot Camp, Isikole Sokuzikhandla Esikhulu, noma Isikole Esiyisisekelo, hlola le USMC PFT Calculator. Ukuze ushintsho oluphelele, amaphuzu amaphuzu ezenzakalo zomuntu ngamunye, bheka i-Official Official USMC Fitness Page.