Umlayezo wokulwa noLwazi lweMvelo nokuHlola

Izidingo ezidlulayo ze-Accessions ezintsha

Ukuvivinya kweMvelo nokuThuthukisa okuPhezulu okulandelayo (PAST) kungokungena okusha kwe-control controller. "Ukutholakala okusha" kusho abafakizicelo abathatha i-PAST ngaphambi kokuqeda ukuqeqeshwa okuyisisekelo neSikole sezobuchwepheshe . Abantu abafaka isicelo soMqhudelwano Wokulwa ngemuva kokuqeda ukuqeqeshwa okuyisisekelo kanye nesikole sezobuchwepheshe kanye nabafakizicelo zangaphambi kwenkonzo kubhekwa ngokuthi "abaqeqeshwa kabusha," futhi ungathathi ngezansi PAST. Labo bantu bathatha i- PASrescue / Combat Controller Controller PAST ehlangene ukuze baqeqeshe kabusha, okubalwe ku-Air Force Instruction 36-2626, Okunamathiselwe 11.

I-Controller Continger New Accession Izidingo ze-PAST

I-CCT PAST kumele ilawulwe ngendlela ehlelwe ngezansi bese igcwaliswa phakathi nesikhathi samahora amathathu. Uma lowo ozobhalwa naye engakwazi ukuhlangabezana nanoma yisiphi izinga eliphansi, baye bahluleka ukuhlolwa futhi ukuhlolwa kuzophela ngaleso sikhathi.

500-Meter Surface Swim. Isikhathi esiphezulu sinemizuzu engu-15: 00. Lokhu kudoba kuqhutshwa ngokusebenzisa noma yisiphi isifo. Umkhawulo wesikhathi esiphezulu unemizuzu eyishumi nanhlanu (15). Le ukubhukuda kufanele kuqhubeke (okungewona ukuma). Uma umuntu ozobhapathizwa eyeka noma nini ngesikhathi sokubhukuda, ukuhlolwa kuzomiswa futhi kuthathwe njengokuhluleka kwesikhashana esidlule. Ama-Swimsuits kanye nezigqoko yizinto eziwukuphela kwezixhobo ezivunyelwe. Ngemva kokuqeda ukubhukuda, vumela ukuphumula kwamaminithi angu-10 ngaphambi komcimbi olandelayo. Umfakisicelo kufanele alule ngokucophelela ngaphambi kwe-calisthenics phakathi nalesi sikhathi sokuphumula.

I-Chin-ups. Kudingeka okungenani okungenani ayisithupha ama-chin-ups ngomzuzu owodwa. I-Chin-ups yindlela yokuzivocavoca emibili. Isikhundla sokuqala sixhomeke ku-bar, izintende zibhekene nomuntu ozobhapathizwa, ngaphandle kokugoba emaceleni.

Ukusakazeka kwesandla kufana nobubanzi be-shoulder. Bala inombolo eyodwa, yidonsa umzimba kuze kube yilapho isikhunta siphula 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.

Abafakizicelo bazosebenzisa ukuhluleka kwemisipha noma ukuphelelwa isikhathi. Qaphela: ekusebenzeni wonke ama-calisthenics, ifomu elifanele lokusebenzisa kufanele lilandelwe. Ukuphambuka kusuka kwifomu ukuvumela ukuphindaphinda okuphindaphindiwe kuqiniswe ngesikhathi sebhayiphu yokuqeqesha. Isikhathi sokuphumula samaminithi amabili sivunyelwe ngaphambi kokusebenza okulandelayo.

I-Sit-ups. Kudingeka okungenani ukuhlala kwama-50 kumaminithi amabili. I-sit-ups iyisenzo sokubala ezimbili. Isikhundla sokuqala sibuyele phansi phansi, iminwe ingenele ngemuva kwekhanda, ikhanda emhlabathini, namadolo agijima cishe cishe nge-degree angama-90 degree. Izinyawo kuphela zigcinwe omunye umuntu ngesikhathi sokuvivinya umzimba. Bala inani elilodwa, uhlale phansi ukuze amahlombe aqonde ngqo phezu kwesikhumba (izinqulu). Bala kabili, buyela esimweni sokuqala. Ayikho indawo yokuphumula egunyaziwe phakathi nalesi sivivinyo. Uma lowo ozobhalwa ephumula, umsebenzi uyaqedwa. Uma izikhwebu zomfundi ziphuma emhlabathini noma iminwe yakhe ingeneki ngemuva kwekhanda lakhe ngesikhathi sokuphindaphinda, lokho kuphinda kungabalwa. Umqashi uzosebenzisa ukuhluleka kwemisipha noma ukuphelelwa isikhathi. Qaphela: ekusebenzeni wonke ama-calisthenics, ifomu elifanele lokusebenzisa kufanele lilandelwe. Ukuphambuka kusuka kwifomu ukuvumela ukuphindaphinda okuphindaphindiwe kuqiniswe ngesikhathi sebhayiphu yokuqeqesha.

Isikhathi sokuphumula samaminithi amabili sivunyelwe ngaphambi kokusebenza okulandelayo.

Ukujima. Kudingeka okungenani ama-push-up angu-42 kumaminithi amabili. Ama-push-ups umsebenzi wokubala wokubala. Isikhundla sokuqala ama-izandla ububanzi besikhwama ngaphandle kwezingalo ngqo kanye nangaphansi kwesifuba phansi. Imilenze iyanwetshwa, futhi emuva nangemilenze kuhlale kuqondile. Bala u-1, wehlisa isifuba kuze kube yilapho izimbambo zigobile nge-degree elingaphansi kwe-90 noma nge-angle engezansi. Bala kabili, ubuyele esimweni sokuqala ngenkathi ugcina emuva ngqo nemilenze. Indawo yokuphumula yokugunyazwa kuphela yindawo yokuqala. Uma amadolo asithinta phansi umsebenti uqedwa. Okhethiweyo ngeke aphakamise izintambo zakhe emoyeni noma ahlele phakathi kwakhe noma ukuphindaphinda ngeke kubalwe. Uma isandla noma unyawo kuphakanyiswa endaweni yabo yokuqala, lo msebenzi uvaliwe.

Umqashi uzosebenzisa ukuhluleka komzimba noma ukuphelelwa isikhathi. Qaphela: ekusebenzeni wonke ama-calisthenics, ifomu elifanele lokusebenzisa kufanele lilandelwe. Ukuphambuka kusuka kwifomu ukuvumela ukuphindaphinda okuphindaphindiwe kuqiniswe ngesikhathi sebhayiphu yokuqeqesha. Isikhathi sokuphumula samaminithi angu-10 sivunyelwe ngaphambi kokuzivocavoca okulandelayo (Qaphela: Abakhethi kumele basebenzise le nkathi ukusakaza ngaphambi kokugijima kwe-1.5-mile).

1.5 mayela Run. Isikhathi esiphezulu sinemizuzu engu-11, imizuzwana engu-30 (11:30). Izingubo zePt nezicathulo ezinhle zokugijima yizinto ezidingekayo kuphela. Lokhu kugijima kufanele kube okuqhubekayo (okungewona ukuma). Uma ngabe ozobhalwayo eyeka nganoma isiphi isikhathi ngesikhathi sokugijima, ukuhlolwa kuzomiswa futhi kuthathwe njengokuhluleka kwesikhashana esedlule. Isivivinyo kufanele sinikezwe ngethrekhi yokulinganisa elinganisiwe.