Udinga ukuthuthukisa ukusebenza kwakho kwe-APFT? Zama lezi zindlela
Amasosha ase-US Army adingeka ukuthi athathe ukuvivinya umzimba ngokomzimba okungenani kanye ngonyaka wonyaka wekhalenda olinganisa amandla abo emisipha, amandla enhliziyo, nokukhuthazela.
Isivivinyo se- Army Physical Fitness (APFT) sihlola imicimbi emithathu ukukala ukuqina komzimba: ukuqhuma, ukuhlala phansi, nokugijimela kwamamitha amabili. Amasosha kumele ahlele amaphuzu angama-60 kumcimbi ngamunye.
Isivivinyo singathinta noma ngabe usukhuthazwa yini noma cha ngoba izibalo zisetshenziselwa uhlelo lwezokugqugquzelwa kwezempi.
Indlela Uvivinyo Lokuvivinya Ngokwemvelo Lwenyama Lwenziwa Ngayo
Ukuhlolwa kuhlinzekwa ngokuhambisana nezinqubo ezivezwe kuMqulu Wezandla Zase-Army .
Amasosha ahluleka noma iyiphi ingxenye ye-Army PFT kumele aphinde athathe lonke i-Army PFT zingakapheli izinyanga ezintathu (ngaphandle uma enesipiliyoni sezempilo esamukelekile). Amasosha ahluleka i-PFT yezempi ayifanelekile ukukhuthazwa, ukubhaliswa kabusha noma ukufakwa kwesandiso.
Uma ungeke ukwazi ukuqedela ukugijima kwamamayela amabili ngenxa yezizathu zezokwelapha, imithetho yezempi ivumela ezinye izenzakalo ze-aerobic. Akunabo abathintekayo be-sit-ups namasu-push.
Indlela Yokuthuthukisa Ingxenye Yakho Yombutho We-PFT
Nawa amanye amathiphu okuthuthukisa izikolo zakho ezinkampanini ezise-push-ups, ukuhlala phansi, kanye nemicimbi yamamitha amabili okugijima okuphelelwe yisikhathi:
- Ama-push-ups . Ukubeka izandla ngendlela efanele kunganquma ukuthi wenza kahle kangakanani. Beka izandla zakho ngezansi kwesigxathu sehlombe futhi ukhulu kakhulu kunama-shoulder width ngaphandle, ngeminwe ekhomba ngehora lesishiyagalolunye (isandla sokunxele) kanye nehora lesishiyagalombili (kwesokudla). Izingalo zakho ezingaphezulu (ngenhla kwezingqimba) kufanele zenze i-degree-45 degree nge-torso yakho lapho "phansi" isikhundla.
- Izimo. Hamba ngokwakho. Abantu abaningi bahluleka ukuhlala phansi ngoba baqala ngokushesha kakhulu futhi bahluleka ukufanisa ukusebenza kwabo emasekhondini angu-30 okuqala kulo mcimbi wonke. Hlela ijubane lomgomo (cishe) ama-sit-up angu-20 kumasekhondi angu-30. Lokhu kungenziwa ngokusebenza izinsuku ezintathu kuya kwezine ngesonto ngezikhathi eziyisikhathi ezingu-30 nesigamu esisodwa.
- I-Two-Mile Timed Run . Hlela ukuqhuba izinsuku ezine kuya kwezinhlanu ngesonto. Okunye okunye ngezikhathi zokugijima okusheshayo ezihamba ngamakhilomitha angu-1/4 kuya kwangu-1/2 kugijimi elingenhla, njengoba lokhu kuzokusiza ukuba uhlakulele "imemori yemisipha" ngezinga lakho. Funda ukuqhuba ukugijima kwamamayela amabili emva kwezinsuku wenza umsebenzi ophezulu-umzimba (ukususa, ukuhlala phansi, ukudonsa) ukuze ujwayele ukushintshwa kokuhlolwa kwangempela.
I-Pacing ne-PFT yezempi
Nge-pushups ne-situps, ungakwazi ngempela ukwandisa izikolo zakho ngokuphawulekayo emavikini amabili. Kukhona uhlelo olubizwa ngokuthi i-Pushup Push ne-Situp Push lapho uqhube khona futhi uhlala nsuku zonke izinsuku ezingu-10 ngqo. Khona-ke uphumula ukwenza noma yikuphi ukuvivinya umzimba noma ukuvivinya ngesisu izinsuku ezingu-3 futhi uyazihlola ngokwakho ngosuku 14.
Kodwa ungahle uqale ukuqala lokhu, noma yimuphi omunye umkhuba wokuzivocavoca, ngomzuzu wokugcina; kungenzeka ukuthi uphumelele uma uzihambela ngokuhamba kwesikhathi.
Ukuguqulwa kwamalungu e-calisthenics ephezulu engxenyeni ye-Army PFT yokuhlola kwenza kube nzima kakhulu ukugijima isikhathi esingamamitha amabili. Sebenzisa "isikhathi sokuphumula" phakathi kwemicimbi yokwehlisa umzimba wakho ophezulu ngaphambi kokusebenza ukuze uthole ukusebenza kwakho okuhle ekuvivweni komzimba.