Mphamvu za thupi ndi mayesero olimbitsa thupi
Luso la pansipa ndi mayesero olimbitsa (PAST) ndi a ogwira ntchito yapitayi ndi ogwira ntchito ku Air Force omwe akufuna kuti apitenso ku Mpikisano wa Air Force kapena Pararescue Career Fields. Otsatira atsopano (ie, omwe amapita kale) asanamalize maphunziro apamwamba ndi sukulu yapamwamba amatha kutenga Komiti Yogwira Ntchito Yopanda Pulogalamu Yopanda Utumiki kapena Pararescue Non-Prior Service PAST . Zotsatira zotsatirazi zimachokera ku Air Force Instruction 36-2626, Attachment 11:
Chiyesochi chiyenera kuchitika mu dongosolo lomwe lili pansipa ndi mkati mwa nthawi ya maola atatu. Lembani zotsatira ZAKALE pa unit letterhead. Ngati membala sakulephera kukwaniritsa zofunikira, iwo alephera kuyesedwa ndipo mayeso adzatha panthawiyi. Komabe, mamembala apitirize kutenga mayeso otsala (ngati akufuna) kudziwa zina zofooka / zolimba za thupi lake. Oyang'anira mayeso ayenera kusindikiza ndi kukhala ndi akuluakulu akuvomereza zotsatira za mayesero ndi koperekedwa kwa membalayo.
Madzi amodzi 25 pansi pa madzi akusambira. Kuthamanga kwa mamita 25 pansi pa madzi kuyenera kuwonetsedwa poyamba kapena kudzera mwawonetsero weniweni kapena pogwiritsira ntchito kanema yophunzitsa yomwe yakhala ikuperekedwa kuti izitha kuitanitsa akuluakulu. Ngati mamembala akuyang'ana pansi kapena akuswa madzi pa gawo lililonse la kusambira, mayesero adzaimitsidwa ndikuwonedwa kuti ndi olephera pa KALE LONSE. Sambani suti ndi kusambira zida zokhazololedwa.
Mulole mpumulo wa mphindi 5-10 chisanadze chotsatira. Mamembala ayenera kutambasula mosamala kuti azisambira nthawi yopuma.
Mmodzi wa mamita 1000 padziko lapansi amasambira. Kusambira uku kumagwiritsidwa ntchito pogwiritsa ntchito freestyle kapena stroke. Malire a nthawi yayitali ndi maminiti 26 (26:00). Kusambira kukupitirira (osasiya). Ngati mamembala amasiya nthawi iliyonse pa kusambira, mayesero adzaimitsidwa ndikuwonedwa kuti ndi olephera kwa PAST.
Sambani suti ndi zigoba ndizozokha zida zomwe zimaloledwa. Pambuyo pa kusambira, lolani mpumulo wa mphindi 30 musanafike pa chochitika chotsatira. Mamembala ayenera kutambasula mosamala kuti athamangire nthawi yopuma.
Ulendo umodzi wa makilomita 1.5. Nthawi yayikulu ndi 10 minutes, masekondi 30. Zovala za PT ndi nsapato zabwino ndizofunika zokhazokha. Kuthamanga kumeneku kuyenera kupitilira (osasiya). Ngati membala amasiya nthawi iliyonse panthawiyi, mayesero adzaimitsidwa ndikuwonedwa kuti ndi olephera kwa PAST. Mamembala adzapatsidwa mphindi 10 panthawi yotsatira. Mayeso ayenela kuchitidwa pamtunda woyenerera.
Zolemba: Zochita zinayi zozizira zimayesedwa, aliyense ali ndi magawo enieni a nthawi ndi mawonekedwe apadera opanga mawonekedwe. Mamembala onse azichita masewera olimbitsa thupi kapena kukwanira kwa nthawi, chirichonse chimene chimachitika poyamba. Cholinga pano ndi kukhala ndi mamembala ambiri "maonekedwe abwino" mobwerezabwereza kapena pamene minofu ikulephera. ZOYENERA: Pochita zonsezi, mawonekedwe oyenerera ayenera kutsatira. Kupatuka pa mawonekedwe kuti kulola kubwereza mobwerezabwereza kudzakhala kovuta kwa membalayo. Mafilimu amachititsa kuti ntchitoyi ikhale yolimba .
Lolani mphindi zitatu zokha pakati pazigawo zonse zolimbitsa thupi.
Maphunziro a Calistenic ndi awa:
Chin-ups: Lembani zosachepera zisanu ndi zisanu ndi zisanu ndi chimodzi (8-chins) mu mphindi imodzi yokha. Chin-ups ndizochita masewera awiri. Malo oyambira amachokera ku bar, mitengo ya kanjedza ikuyang'aniridwa ndi woyenera, popanda kuguguda pachimake. Kutambasula manja kumakhala pafupi ndi phazi. Chowerengera chimodzi, kukoka thupi mpaka apulo ya Adam atseke pamwamba pa bar. Owerengera awiri, bwererani ku malo oyamba. Miyendo imaloledwa kupindika, koma sayenera kukankhidwa kapena kugwiritsidwa ntchito pofuna kuthandizira kupita patsogolo. Ngati wogwira ntchitoyo agwa, amasiya, kapena amatsitsa bar, ntchitoyo imathetsedwa. Wophunzira adzachita masewera olimbitsa thupi kapena kukwanira kwa nthawi.
Flutter-Kicks: Lembani osachepera 50 Mpikisano wa Flutter mkati mwa mphindi ziwiri. Flutter- Kicks ndizochita masewero anayi. Malo oyambira akugona pansi kumbuyo ndi mapazi ndikuyenda pafupifupi masentimita 6 kuchokera pansi.
Manja ali pansi pa matako okhala ndi ziboda kuti athandizire kumbuyo kumbuyo. Nambala imodzi, kwezani mwendo wakumanzere pansi mpaka pafupifupi madigiri 45 digitala, kusunga mwendo wamanja. Owerengera awiri, kwezani mwendo wakumanja pansi mpaka pafupifupi madigiri 45 digiri, kusuntha mwendo wakumanzere ku malo oyamba. Kuwerengera katatu ndi zinayi kubwereza kwa kayendedwe komweko. Miyendo iyenera kutsekedwa, ndi zala zakunja zomwe zikuwonetsa kutali ndi thupi. Ngati membala akutsamira miyendo yake pansi, kapena amalepheretsa gululo kuti lipume, ntchitoyo imatha. Mamembala amagwiritsa ntchito minofu kulephera kapena nthawi yomaliza.
Kusakanikirana: Malizitsani osachepera 50 kukakamizidwa mkati mwa nthawi ya mphindi ziwiri. Zosakaniza ndizochita masewera awiri. Malo oyambira ndi manja mbali ya phawa kusiyana ndi manja molunjika ndi molunjika pansi pa chifuwa pansi; miyendo imatambasulidwa, ndipo nsana ndi miyendo imakhala yolunjika. Gawo limodzi, tchepetseni chifuwa mpaka mphutsi zikhale zolimba pa 90 degree kapena pansi. Owerengera awiri, bwererani ku malo oyamba. Malo okha opumulidwa ovomerezeka ndi malo oyambira. Ngati mawondo agwira pansi ntchitoyo imatha. Wembala sangakweze matako ake mumlengalenga, sagwire pakati, kapena amwetse dzanja kapena phazi kuchokera kumalo awo oyamba. Ngati dzanja kapena phazi likwezedwa, ntchitoyo imathetsedwa. Mamembala amagwiritsa ntchito minofu kulephera kapena nthawi yomaliza.
Sitima: Lembani zosachepera 50 zokhazikika pamphindi 2 mphindi. Sitima ndizochita masewera awiri. Malo oyambira amatha kubwerera pansi, zala zimatseguka kumbuyo, kumachoka pamutu, ndipo mawondo amafika pamtunda pafupifupi 90 digiri. Mapazi okha amachitikiridwa ndi munthu wina pazochitazo. Lembani limodzi, khalani mmwamba kuti mapewa apambukire pamtunda wa hip / pelvis kapena madigiri 90 mpaka pansi. Owerengera awiri, bwererani ku malo oyamba. Palibe malo apumulo ogonjera a ntchitoyi. Ngati wachiwiriyo apuma, ntchitoyo imatha. Ngati zibowo za membalazo zikuchoka pansi kapena zala zake sizikutsekedwa pambuyo pa mutu wake pakubwereza, kubwereza sikuwerengedwa. Mamembala amagwiritsa ntchito minofu kulephera kapena nthawi yomaliza.
Zina mwa Zopereka Zodziwika Zokhudza USAF