Indlela Yokudlula Isivikelo Sakho Sokuvivinya Ngokwemvelo (APFT)

Ukulungiselela Nokudlula Isikhali Ukuhlolwa Kwempilo Yokwenyama (APFT)

Ngemuva kweminyaka engaphezu kwengu-20, i-Army ishintshe ukuhlolwa kwayo kwempilo. Izivivinyo ezintsha ze- Army Physical Fitness ne-Combat Readiness zihlanganisa ukuvuselelwa kokusebenza komzimba wonke kanye nenkambo yokuvimbela inselele ukuzinza nokuqina. Izinguqulo ezindala zokuhlolwa zichazwe ngezansi.

Iyini i-APFT?

Igatsha ngalinye leMpi Yase-US linesilinganiso esithile sokusebenza okusetshenziselwa ukuhlola ukufaneleka kwabaqashiwe.

I-Army Test Fitness Fitness isiza ukucacisa isimo sempilo nokuqina komzimba kwabathengi abazoba khona kanye namasosha amanje. Isivivinyo sokuvivinya umzimba se-Army siqukethe:

• Ukugijima kwamamayela amabili
• Ukuhlala okuphezulu kwama-2 emaminithi
• Ukuphakama okuphezulu kwamaminithi angu-2

Umcimbi ngamunye ulandelwe ngokwehlukana. Amaphuzu amancane amaphuzu angu-60 kumcimbi ngamunye adingeka ukuthi adlule (amaphuzu angu-50 ngomcimbi ngamunye adingekayo ukuze aphumelele ukuqeqeshwa kwe-Army Basic). Ungakwazi ukubala isikolo sakho usebenzisa leli thuluzi lokubala lokubala le-APFT.

Ngaphambi Kokuqala Ukuqeqesha

Into ebaluleke kakhulu ukuyiqaphela ngaphambi kokuba uqale ukuqeqesha i-APFT ukuthi ukuhlolwa kuyisithuluzi esisodwa sokulinganisela esetshenziselwa ukuhlola impilo yonke. Uma uphumelele kulezi zindlela ezintathu ( amandla angaphakathi omzimba nokukhuthazela, amandla okugcizelela nokukhuthazela kanye nesivinini senhliziyo kanye nokukhuthazela) kungenzeka ukuthi unempilo enhle kakhulu futhi ulungele kahle ukulwa nokulwa.

Uma kunjalo, umgomo wakho wokuzikhandla nje ukudlula i-APFT, ulahlekelwa iphuzu lonke lokuhlolwa. Yebo, ungaqeqesha ngokuqondile ukuthi wenze kahle ekuvivinyweni, futhi lokhu kuzosho ukuthi unempilo emihle, kepha kubalulekile ukuba nesisekelo esiqinile sempilo yonke. Impilo ephelele ihlanganisa:

• Ukukhuthazela Kwezinhliziyo
• Amandla Emisipha Nokukhuthazela
• Ukuvimbela Ukulimala
• Ukuphumula Okufanele Nokubuyisela
• Ukudla okunempilo
• Ukuthobeka Okuhle
• Ukuhlelwa komzimba omuhle

Ilungiselela i-APFT

Ukulungiselela lo mvivinyo wokuvivinya umzimba kungaba lula noma kunzima, kuye ngokuthi izinga lakho lomzimba likhona manje. Uma unesimo esihle kakhulu, ukugxila emisebenzini ethile yokuhlolwa yenyanga noma amabili kumele kube ngokwanele ukushaya amaphuzu kahle ku-APFT.

Uma ungakalungi noma uhambisane nesiyalo esisodwa (ukubhukuda, ukuhamba ngebhayisikili noma ukuphakamisa isisindo ) noma unezinto eziningi zamafutha omzimba ozolahlekelwa, kuzodingeka uqale ukuqeqesha ngaphambi kokuba uthathe ukuvivinya umzimba. Uzofuna ukuthuthukisa ukuqina kokuqala kwakho konke, bese ungena ezindaweni ezithile ezizokala ngesikhathi sokuhlolwa.

• Yakha Isizinda Sokuzivocavoca Komzimba
  Kubalulekile ukuba usebenzise njalo futhi ufake izinhlobo ezahlukene zokuzivocavoca ohlelweni lwakho. Udinga ukuba namandla, ukukhuthazela, isivinini, namandla. Kodwa ukwakha isisekelo esiqinile sokuzivocavoca usebenzisa isikhathi eside, sokuphuza, sokuzivocavoca ukuqala kokuqala uma uqala uhlelo lokuzivocavoca. Engeza ukuqeqeshwa kokuqeqesha ukuhlinzekela okuhlukahlukene futhi uthuthukise impilo yakho yonke njengoba udala ukukhuthazela.

• Qala Umzila Wokuqeqesha Amandla Okuyisisekelo
  Uma ungazange uqeqeshwe ngokweqile esikhathini esidlule uzodinga ukuqala ngezici ezilula , ukuphindaphinda okuningi, futhi ukwakha kancane kancane ngokuhamba kwesikhathi. Umkhuba wokuqeqesha amandla olula ungaba yilokho okudingayo ezinyangeni ezimbili zokuqala uze uthuthukise amandla onke.

Ukuqeqeshwa Ukudlula i-APFT

Ngemuva kokuthi ube nesimo sokuqina esiqinile futhi esiphezulu, isinyathelo esilandelayo sokwenza i-APFT yakho ukwakha imfanelo ethile ezindaweni ezivivinyelwe. Ukwengeza amasethi we-push-ups nama-sit-ups, namanye amandla okuqala nokuqeqesha ekukhuthazeni kwakho kubalulekile.

Indlela Yokudlula Ukuhlolwa Okunyanyayo

Ukuze udlule ukuhlolwa kwe-push-up, udinga ukuqonda inqubo yokucindezela bese uqhuba, usebenzise, ​​usebenzise.

Ungangeza izinhlobo ezahlukene zezitayela ezishintshayo, njengokunciphisa ama-push-ups, ama-push-ups, ama-plyometric push-ups, njll. Uma uqedela ukuzivocavoca kwakho, qedela nge-push-ups elula yakho amadolo bese uqhubeka uze ungakwazi ukwenza okunye.

• I-Push-Up Technique
• Indlela Yokwenza Okuningi Ukunyathelisa

Indlela Yokudlula Ukuhlolwa Kwe-Sit-Up

Ukuze udlule ukuhlolwa kwakho kwe-sit-up, udinga izikhwebu ezinhle kakhulu zesisu ne- hip nezimo nokukhuthazela. Ukwenza okuningi ukuhlala-ups umgomo wakho, kodwa ukuze ufike lapho, ungase ufune ukungeza ezihlukahlukene zokuzivivinya ab kanye core zibe isimiso sakho ukuqeqeshwa sit-up. Lokhu kuzokusiza ukuba uhlakulele amandla omuhle omzimba jikelele nokukhuthazela. Hlanganisa ukuhlala ngokulandela i-APFT protocol, kanye namapulangwe, ukuphakama kwamadolo nokuzivocavoca oblique .

• Indlela Yokukwenza Ukuhlala Okuningi
• Ukuzivocavoca kwesisu nesisu

Indlela Yokudlula Ukuhlolwa Kokugijima

Uma usanda kusebenza, qala ngalokhu Uhlelo Lokuqala Nge-Running ukuze uthole umzimba wakho ujwayelane nomsebenzi. Uma usukwazi ukugijima imizuzu engu-30, usulungele ukwakha ijubane namandla.

Ukuze uthuthukise isikhathi sakho sokugijima kwamamayela amabili, ungafaka umsebenzi we-sprint , ukuqeqeshwa kwesikhashana , noma ugijime "Izindwangu" kumzila wengu-400 wamitha. Nasi isiteji esiyisisekelo semikhakha esizokwenza ulungele ukuhlolwa kokugijima kwamamayela amabili.

• Yenza lo mdlalo kumzila wamamitha angu-400 (m), kabili ngeviki okungenani izinsuku ezintathu phakathi kokusebenza.
• Ukufudumala ngokugijima ngezinyawo ezimbili (800m)
• Qalisa ithrekhi elingu-1 (400m) kuhambisane nomgomo wakho
• I-Jog 800m
• Run 400m ngejubane lemigomo
• Qhubeka ngamaphimpa angu- 8 ( amamayela amabili )
• Ngokuhamba kwesikhathi (njalo ngemva kwamasonto amabili) ukwandisa ama-laps agijimise umgomo wemigomo bese unciphisa ama-laps ahlangene, uze ukwazi ukugcina ijubane lakho lomgomo wonke amamayela amabili.

Sebenzisa amacebiso okuphepha

Njengoba ulungiselela i-APFT yakho, into yokugcina oyidinga ukulimala. Isinyathelo sokuqala sokuvimbela ukulimala ukuqeqesha ukulalela umzimba wakho nanoma yiziphi izinhlungu nezinhlungu eziza ngokushesha noma kancane:

• Funda: Izimpawu Zokuxwayisa Zokulimala Kwezemidlalo
• Funda: Indlela Yokuphatha Ukulimala Kwezemidlalo
• Yazi: Ukuzivocavoca Akufanele Kubangele Ubuhlungu

Ngokulandela lawa macebiso nokusikisela, uzobe ulungele kangcono ukudlula i-APFT yakho elandelayo, ngokuphepha futhi ngaphandle kokulimala.