Mukufunika kusintha ntchito yanu APFT? Yesani njira izi
Asilikali a US Army akuyenera kuyesedwa mwakachetechete kamodzi pa chaka chilichonse cha kalendala chomwe chimayesa mphamvu zawo zamisala, mphamvu ya mtima, ndi chipiriro.
Mayesero a Zachilengedwe (APFT) ayesa ntchito zochitika zitatu kuti azindikire thupi lake: kuthamanga, kukwera, komanso kukwera makilomita awiri. Asilikali ayenera kuwerengera zosachepera 60 pa chochitika chilichonse.
Chiyesochi chingakhudze ngati simukulimbikitsidwa kapena ayi chifukwa chakuti zambiri zimagwiritsidwa ntchito m'Sitetezedwe Chokweza Chakuda.
Momwe Mkhondo Yoyesera Kuyesera Thupi Ndimachitidwa
Chiyesochi chimaperekedwa malinga ndi ndondomeko yowonjezera mu Buku la Army Field Manual .
Asilikali omwe amalepheretsa gawo lililonse la Army PFT ayenera kutenganso gulu lonse la Army PFT mkati mwa miyezi itatu (kupatula ngati ali ndi chithandizo chovomerezeka). Asilikali omwe amalephera kuteteza asilikali a PFT sakuyenera kulandizidwa, kubwezeretsanso kapena kulembedwa.
Ngati simungakwanitse kuthamanga makilomita awiri chifukwa cha zifukwa zachipatala, malamulo a nkhondo amalola zochitika zina za aerobic. Palibe olowa mmalo osungira ndi okwera.
Mmene Mungakulitsire Mapu Anu a PFT
Nazi malingaliro othandizira masewera anu pamapikisano, masewera, ndi maola awiri othamanga nthawi:
- Kusokoneza . Kukonzekera bwino kwa manja kumatha kudziwa mmene mumagwirira ntchito. Ikani manja anu pansi pa mapewa okwera ndipo muli aakulu kuposa mapawa awiri, ndi zala zikuloza 11 koloko (kumanzere) ndi malo a 1 koloko (kumanja). Mikono yanu yakumtunda (pamwamba pa zitsulo) iyenera kupanga mpangidwe wa digirii 45 ndi torso yanu pamene muli "pansi" malo.
- Zilipo. Yambani nokha. Anthu ambiri amalephera kusewera chifukwa amayamba mofulumira kwambiri ndipo amalephera kufanana ndi machitidwe awo mu masekondi 30 oyambirira panthawi yonseyo. Konzani maulendo a (pafupifupi) 20 okhala mu masekondi 30. Izi zikhoza kuchitika pogwiritsa ntchito masiku atatu kapena anai pa sabata pa nthawi yamphindi 30 ndi mphindi imodzi.
- Miyezi iwiri-Mile Timed Run . Konzani kuthamanga masiku anayi kapena asanu pa sabata. Njira ina ndi nthawi yofulumira ya 1/4 mpaka 1/2 mtunda wautali pamlingo wopita pamwamba, chifukwa izi zidzakuthandizani kukhala ndi "kukumbukira minofu" kuti muyambe kuyenda. Phunzirani kuchita masentimita awiri mutatha masiku omwe mumagwira ntchito yapamwamba (kukankhira mmwamba, kukwera, kukwera) kuti muzolowere kusintha kwa yeseso.
Pacing ndi Army PFT
Pushups ndi situps, mukhoza kuwonjezera zambiri zanu mumasabata awiri. Pali dongosolo lomwe limatchedwa Pushup Push ndi Position Push pamene mumachita pushups ndipo imakhala tsiku lililonse kwa masiku khumi molunjika. Kenaka mupumula kuchita masewera olimbitsa thupi kapena m'mimba kwa masiku atatu ndikudziyesa nokha tsiku la 14.
Koma musakonzekere kuyamba izi, kapena kuchita zina zolimbitsa thupi, pamapeto omaliza; mumakhala wopambana ngati muthamangidwanso patapita nthawi.
Kusintha kuchokera ku thupi lakumtunda kwa mbali ya nkhondo ya Army PFT kumapangitsa kuti zikhale zovuta kwambiri. Gwiritsani ntchito "nthawi yopuma" pakati pa zochitika kuti mutambasule thupi lanu lapamwamba musanayambe kukonzekera kuti muthe kuyesa bwino pa kuyesedwa kwa thupi.