Amasosha Ukuzivocavoca umzimba nokuvivinya ukuvivinya ukulungela

Ngemuva kweminyaka engaphezu kwengu-20 yokuhlolwa kwempilo yokuzivivinya nokuvivinya umzimba , i-Army yashintsha ukuhlolwa kwayo kwempilo kuwo wonke amasosha aqokiwe futhi ijoyina amandla ngo-2011. Izivivinyo ze-Army Physical kanye nokuLungela ukuLungela zihlanganisa izinhlobo ezihlukahlukene zokuzivivinya umzimba wonke inkambo entsha yesithiyo.

I-version endala yokuhlolwa okubandakanya ukuqhuma okuyisisekelo, ukuhlala nokusebenza kwezikhwama kuyaphuma, futhi yini eyake yashintsha kuyisifunda esiyinselele sokuzivocavoca kwe- agility , kufaka phakathi ama- sprints , ukuqhuma, ukugijima kwe-slalom, ukuhamba kwe-balance, ukugoqa isikhwama esikhulu ukuthwala.

Le nguqulo entsha ibukeka kakhulu njengesiqephu sokuqeqeshwa kwe-Crossfit nesigxathu sokunyakaza komzimba wonke, ukuphakamisa okunzima , kanye nezinselelo eziphakeme ze-anaerobic.

Isilingo sokuvivinya umzimba (Army Fitness Fitness) (APFT)

Umgomo we-Army Fitness Test entsha ukuqondisa ukuqeqeshwa kanye nokuhlolwa nemisebenzi amaSulumane okufanele ayenze empini. Ngakho-ke, ngenkathi kusekhona okuncane kokuzivocavoca , njengama- push-ups nama-sit-ups, bafika nge-twist eyingqayizivele nokunye okunye ukunyakaza komzimba. Isivivinyo samanje se-Army Physical Fitness sihlanganisa izivivinyo ezilandelayo:

1. Ukugijima kwe-yard 60
2. Umzuzu owodwa we "umgibeli"
3. Ixuma eside
4. Umzuzu owodwa we-pushups
5. I-1.5-mile run

Ukuvivinya Ukuzilungiselela Ukuzivikela (ACRT)

Ngaphandle kokuhlolwa koMzimba, kukhona ukuhlolwa okusha kwe-Army Combat Readiness okuhloswe ukufanisa kangcono isimo sezwe sangempela sokulwa namasosha ngesikhathi sokuthunyelwa.Ivivinyo le-Army Coming Readiness lihlanganisa imisebenzi ehlukahlukene nezinselele ezibukeka njenge-Crossfit Workout uchungechunge lwendabuko lwe-push-ups nama-sit-ups.

Ushintsho ludlulile isikhathi eside futhi lusiza ukunikeza ukuhlolwa okunembile kokulungela okuphelele komuntu ngamunye.

Yini ehilelekile? Isivivinyo senziwa nesosha eligqoka i-Army Combat Uniform ejwayelekile, ehlanganisa isigqoko sokuzivikela nokuphatha isikhali. Uma sekuhlelwe, isosha liqedela ukuloba okulandelayo ngaleyo ndlela.

1. Ukugijima kwamamitha angu-400 ngenkathi kuthwala isikhali
2. Izithiyo eziphansi
3. Ukukhahla okuphezulu
4. Ngokuphindaphindiwe
5. Ukuhlukumezeka kudonsela
6. Ukulinganisa ibhagi ye-ammo carry
7. I-point-aim-move
8. I-ammo eyi-100 yendawo ingafiphaza
9. Ubukhulu be-sprints
10. Ezinye izinsimbi zokunyakaza eziningana
11. Ngaphezu kwalokho, isosha kufanele sigcwalise umzuzu owodwa ogcwele wokuzivocavoca "umcibisholo" - isiphambano phakathi kwe-sit-up ne-crunch, umzuzu owodwa ogcwele we-pushups kanye nejubane elide.

Ukuvivinya umzimba

Ukuzivocavoca esikhundleni sokuzivocavoca okujwayelekile kubizwa ngokuthi "ukuvivinya umzimba". Lokhu kuhamba kuyisiphambano phakathi kokuhlala-up nokuqhathanisa futhi kubheka okuningi njengokunye ongakwenza emakilasini we-Pilates .

Indlela Yokusebenzisa Ukuzivocavoca

Uma ufuna ukwengeza lo msebenzi oyingqayizivele wokuzivocavoca kumkhuba wakho wokuzivocavoca, funda ukuthi ungakwenza kanjani kahle.

1. Qala ngokubeka i-flat flat emhlane wakho ngezingalo nemilenze yakho enwetshiwe.
2. Gcina izinyawo zakho kanye nezinzwane zakho ezikhomba.
3. Gcina izingalo zakho zande phezu kwekhanda lakho ngezandla zakho zibhekene.
4. Qala lo msebenzi ngokufaka ingqikithi yakho futhi uhlanganise ndawonye izingalo nemilenze. Zama ukwenza lokhu ngenkuthalo eyodwa ebushelelezi, kodwa uma uhola nomzimba wakho ophezulu , kunjalo nakanjani.
5. Ekupheleni, kufanele ukuthi izingalo zakho zihanjiswe ngqo phambi kwakho emazingeni ehlombe, amadolo akho aguqe ngamagremu angu-90 noma ngaphezulu, futhi izinyawo zakho kufanele zibe phansi futhi zidonse eduze kokuphela kwakho, okufana nokujwayelekile hlala isikhundla.

1. Yilokho impendulo eyodwa. Buyela esimweni sokuqala enkundleni ebushelelezi, elawulwayo futhi ulungiselele inombolo ye-rep.
2. * Khumbula ukuthi i-Army Physical Fitness Test ayivumeli ukuphumula phakathi kwe-reps ngomzuzu ogcwele, ngakho-ke sebenzisa indlela yakho eya eminithini eqhubekayo yokugijima.
3. * Bheka isithombe 1 (ngenhla) sokuma nokuhamba okulungile.

Izinguqulo ezintsha ze-Army Fitness Tests zinhle ukubona. Empeleni, lezi zivivinyo zingase zibe yisisekelo senqubo jikelele yokubeka isimo. Ngakho uma udinga imibono emisha yokuzivocavoca umzimba okugcwele, thola kuphela amasosha bese uzama lokhu kuhlolwa endaweni yokusebenza kwakho evamile.

Ungase uthole ngisho nemisipha ethile ongangazi ukuthi unayo.

_{I-TRADOC iphinda ibukeze i-Army Test Fitness Fitness. US Army, Feb. 28, 2011. http://www.army.mil/article/52548/ okugcine ukufinyelelwa ngo-Ephreli 2016.}