Ukungena Esikhundleni Ngaphambi Kokuyisisekelo
Amazinga Wokufaneleka Okudingekayo Ekufikeni Ekuqeqesheni Okuyisisekelo
Lezi zindinganiso ezilandelayo zomzimba ziyadingeka ukuze zifinyelele ekufikeni kokuqeqeshwa okuyisisekelo. Labo abahluleka ukuhlangabezana nanoma iyiphi yalezi zizobheka njengokwemithi abakwazi ukugcwalisa ngokuphepha i-BMT.
Kulesi simo, i-enlistee ingasetshenziselwa ukuhlukaniswa kwezinga lokungena.
| Ukufaneleka kwe-Aerobic | Abesilisa | Abesifazane |
| 1.5 run miles | 18:30 | 21:35 |
| Ukubunjwa komzimba | Abesilisa | Abesifazane |
| Isikhathi esiphezulu sesisu | 39.0 " | 35.5 " |
| Amakhulu omzimba omzimba | 20% | 28% |
Izidingo ze-Body Mass Index
Ngemuva kokuba sifinyelele ukuqeqeshwa okuyisisekelo e-Air Force, ukufakwa komuntu ngamunye kuzolinganiswa nge-index mass body (BMI). Labo abangaphansi noma ngaphansi kwe-BMI ye-18.5 kudingeka bahlolwe ngaphambi kokuba bahlanganyele ekuqeqesheni ngokomzimba (PT).
Ukufaneleka Okunconywe Lapho Kufika Ekuqeqesheni Okuyisisekelo
Izikhulu ze- Air Force zincoma ukuthi ukwazi ukuhlangabezana nezindinganiso ezingezansi ezingezansi uma ufika esisekelo. Lokhu akuyona impoqo, kodwa kuzokwenza kube lula kuwe ukuphila kwakho:
| Ukuhlolwa kokufaneleka | Abesilisa | Abesifazane |
| 1.5 run miles | Ngaphansi kuka-13: 45 | Ngaphansi kwe-16: 00 |
| Ukujima | Okungenani okungu-25 | Okungenani okungu-15 |
| I-Sit-ups | Okungenani 35 | Okungenani okungama-30 |
Khumbula, izindinganiso ezingenhla zingaphansi kokunconywa ngaphambi kokuthi ufike ekuqeqesheni okuyisisekelo.
Lezi akuzona izindinganiso zokuphothula iziqu (okuyizinto ezivimbela kakhulu).
NgoMgqibelo noma ngeSonto emva kokufika kwakho, uzoba nokuhlolwa kokuqala komzimba. Uma uhluleka ukuhlangabezana nezindinganiso ezingenhla, ungalindela ukunakwa okungeziwe kumfundisi wakho wokuqeqesha (TI) nesikhathi esengeziwe esinikezelwe ekuqeqesheni ngokomzimba usuku ngalunye.
Ama-Push-Ups, ama-Sit-Ups nama-Running Tips
Ama-push-ups nama-sit-ups kumele enze ngefomu elifanele. Labo abenza ngokungalungile ngeke babale.
I-Push-Ups: Ukuqedela i-push-up, thatha phambili ukugxilisa ukuma endaweni yokuphumula, izingalo zakho zihlangene, noma izinyawo zibe ngamasentimitha angu-12 ngaphandle komzimba owenza umugqa oqondile kusuka emahlombe akho kuya emaqokeni akho. Ukugcina ikhanda lakho phezulu, wehlisa umzimba wakho. Izinkinobho zokushintshashintsha ezenziwe emadolweni azivunyelwe.
Hlala-Ups: Uma uqhuba ukuhlala phansi, ubeke umhlane wakho ngezinyawo zakho ndawonye noma uphelele ngamasentimitha angu-12, amadolo akhombise nge-degree-90 degree nge-spotter ephethe izinyawo zakho ezinyaweni. Beka izingalo zakho zawela phezu kwesifuba ngezandla zakho emahlombe noma ukuphumula esifubeni esingaphezulu. Letha umzimba wakho ophezulu kuze kube yilapho izindebe zakho zithinta amadolo noma intambo engenhla. Yehlisa emuva kuze kube yilapho amahlombe akho ehlombe ethinta phansi.
Ukugijima: Ungakha ikhono lakho lokusebenza ngokuqala ngokuhamba kancane imizuzu engu-15 kuya kwangu-20. Ukuze uqiniseke ukuthi ushintsho olubucayi lungena ohlelweni lokuzivocavoca lwe-BMT, umgomo wakho kufanele ube ngumzuzu oqhubekayo we-30 kuya ku-40 uqhutshwa izikhathi ezingu-3-5 ngesonto. Ukuvumelana kuyisihluthulelo. Yenza isimiso futhi unamathele kuso.
Ukuze usize ukuma, ungase ufune ukuzama uhlelo olwenzelwe ukuqeqeshwa okuyisisekelo oluyisisekelo samaviki angu-14.