Ukuze uphumelele ku-Air Force Basic Military Training (AFBMT), kufanele udlule ukuvivinya umzimba. Ukuhlolwa kuqukethe ukugijima okuphelelwe yisikhathi, ukuqhuma-ups, nokuhlala phansi. Ukuze uzuze omunye wemiklomelo yokuzivocavoca, kuzodingeka wenze amanye amadokodo, futhi. Kodwa, ukudonsa akudingeki ukuba nje kudlule amazinga ayisisekelo wokuqeqeshwa komzimba. Ngakho-ke ukuthi awukho ngemuva kwekhava lamandla uma ufika eziyisisekelo, uzofuna ukulungiselela ukuhlangabezana namazinga amancane wokufika emzimbeni .
Khumbula ukuthi izindinganiso ezikuleli khasi ziyi-AFBMT kuphela. Akuzona izindinganiso zokuzivocavoca ozodingeka uzigcine ngemuva kokuyisisekelo. Ngemuva kokuqeqeshwa okuyisisekelo, i-Air Force inevivinyo ehlukile lokuvivinya umzimba okuzodingeka ukuthi udlule okungenani njalo ngonyaka.
Ngaphandle kwezindinganiso eziyisisekelo zokuqeqeshwa komzimba okuyisisekelo, okuyinto uMoya Wezulu obiza ngayo izinga eliphakeme le-Liberator, kunezilinganiso ezimbili zezinga lomklomelo. Ukuze kucatshangelwe ukukhethwa okusemqoka njengoqeqesho oluyisisekelo Hlonipha iziqu ze-Graduate , kumele uhlangabezane nesilinganiso se- Thunderbolt .
Labo abangakwazi ukuhlangabezana nesilinganiso esiphakeme kakhulu, i- Warhawk standard, bathola i-T-shirt ekhethekile, isitifiketi sokuqashelwa, futhi bathole idolobha elidlula phambili ekupheleni kwesonto lokugcina iziqu (okusho ukuthi bahamba-base ngeSonto emva kokuphothula, futhi njengeLwesihlanu ntambama ntambama noMgqibelo).
Labo abahluleka ukuhlolwa kwe-PT yokugcina, kodwa bebasondelene kakhulu, kuvame ukunikezwa elinye ithuba lokulidlulisa ngosuku olulandelayo.
Ukwehluleka cishe kusho njalo ukuthola "ukuvuselelwa kabusha" kwamasonto ambalwa kwendiza yangaphambili, ngaleyo ndlela unikeze isikhathi sokuthola isikhathi esengeziwe sokwenza isimo.
I-Air Force Basic Basic Training Imfuneko Yokuzivocavoca umzimba
| Imfuneko Yokufaneleka Kwamadoda | |||||
| Standard | Run 2 miles | Run (1.5 miles) | Push-Ups (1 iminithi) | Hlala-Ups (1 iminithi) | Bamba-Ups (akukho mkhawulo wesikhathi) |
| I-Liberator (amazinga amancane okuphothula iziqu) | 16:45 | 11:57 | 45 | 50 | 0 |
| I-Thunderbolt (ukudumisa iziqu ezisezingeni eliphansi) | 14:15 |
| 62 | 70 | 4 |
| I-Warhawk (izinga eliphakeme kakhulu) | 13:30 | 8:08 | 75 | 80 | 10 |
| Izidingo Zokufaneleka Kwabesifazane | |||||
| Standard | Run 2 miles | Run (1.5 miles) | Push-Ups (1 iminithi) | Hlala-Ups (1 iminithi) | Bamba-Ups (akukho mkhawulo wesikhathi) |
| I-Liberator ( amazinga amancane okuphothula iziqu) | 16:45 | 13:56 | 27 | 50 | 0 |
| I-Thunderbolt (ukudumisa iziqu ezisezingeni eliphansi) | 16:00 | 11:33 | 37 | 60 | 2 |
| I-Warhawk (izinga eliphakeme kakhulu) | 15:00 | 10:55 | 40 | 75 | 5 |
Izindinganiso ezingenhla (i-Thunderbolt ne-Warhawk) yilapho bonke abaqashiwe kufanele balwele futhi balungise ngokufanele ngaphambi kokuba baqeqeshelwa yi-Air Force Basic Military Training. Izindinganiso ze-Liberator yizona zindinganiso ezincane zokuthola amathuba okufinyelela ukuze kufinyelele okungenani amaphesenti angama-75. Qaphela lezi ziphakeme kunomvivinyo ovamile wokuvivinya umzimba we-Air Force futhi zivumela ukuba kuqashelwa okusha ukuze ungasondeli ukwehluleka kwamazinga uma befika esabelweni sabo sokuqala.
Iseluleko esihle kunazo zonke esinikezwa umqashi noma yiliphi igatsha lesisebenzi sezempi kungukuthi ucabange ukuthi ukuqeqesha okuyisisekelo kuzokwenza ube nesimo sempi. Kuzokwenza lokhu, kodwa uma ufika esimweni esingokomzimba, ungase ungakwazi ukuqhubeka uphezulu futhi / noma ukalwe ngenxa yokulimala ngokweqile njengama-shin splints, tendonitis, ukucindezeleka kwama-fractures. Uma lokhu kulimala kungakalungi, umuntu ozoqashwa uzobe eboshwe ukuze avuselele ukulimala noma abuyele ekhaya ngokuya ngobuqili.
Amathiphu Wokuthola Ngaphambi Kokuqeqeshwa Okuyisisekelo
1. Yenza Kuhlelo: Uma ufika ekuqeqeshweni okuyisisekelo kwezempi ungakulungeli ngokomzimba, cishe uzolimala, ungahambisani nabaqashi bakho ekuvivinyweni kwempilo, futhi kuye ngokuthi ubuhlungu bokulimala noma ukwehluleka, kungase kungabuyiselwa isikhathi ukuphothula.
Lokhu kuzoholela ekutheni ungene kwezinye amakilasi okuqeqesha noma uthunyelwa ekhaya ongakwazi ukuqedela ukuqeqeshwa okuyisisekelo kwezempi. Izinhlelo zakho zokuzikhandla zingatholakala ku-intanethi ezincwadini noma ezihlokweni kodwa kufanele zifake ama-push-ups, ukuhlala phansi, ukudonsa, nokusebenza.
2. Qala Ukuthola Ukusebenza Okusheshayo: Ukuqeqeshwa kwezempi kuwumsebenzi wesikhathi esigcwele futhi ukuqeqeshwa okuyisisekelo kungaba izinsuku nezinsuku ezinde amasonto ambalwa. Ukuthola umkhuba wokusebenza ekuseni, ukuya esikoleni noma emsebenzini emini, bese wenza okuthile kusihlwa njengomunye umsebenzi, imidlalo noma isifundo kuyizindlela zokulungisa umzimba nomqondo izinsuku zomsebenzi omude. Awukho isimiso sokuzivocavoca emaminithi angu-30 okulungiselela wena usuku olugcwele lokuqeqeshwa kwezempi. Udinga ukufunda ukuthi ungafaka kanjani isikhathi. A
3. Ukunciphisa Isisindo Uma Kudingeka: Uma ukwedlula ngokweqile, noma eduze nesisindo sokuphakama esiphezulu noma amazinga omzimba omzimba, qalisa ngokushesha njengoba cishe ngeke ukwazi ukuhamba ukuze uthole ukuqeqeshwa okuyisisekelo uma ukwedlulele ngokweqile.
Qala ngemisebenzi engeyona impembelelo ye-aerobic bese uqhubekela phambili ekusebenzeni nasekhalisthenics ukuze ulungiselele kahle ukuqiniswa kokuqeqeshwa nokuhlolwa komzimba.