Simba reMweya uye Stamina Test
Iko pasi pesimba reMweya uye Stamina Test (PAST) ndeyevashandi vebasa vasati vasvika uye vashandi veMhepo yeHurumende vanoda kudzokerazve kuMweya weKubata Mhepo kana Pararescue Career Fields. Zvitsva zvinoshandiswa (kureva, avo vanotora PAST) vasati vapedzisa kudzidziswa kwekutanga uye technic school vanotora Mutambi Wechirwere Kwete Non Prior Service PAST kana Pararescue Non-Prior Service PAST . Mashoko anotevera anobva ku Air Air Instruction 36-2626, Attachment 11:
Uyu muedzo unofanirwa kuitiswa nenzira yakarongwa iri pasi apa uye mukati maawa matatu yemaawa. Rangarira PAST migumisiro pa unit unithead. Kana nhengo isingakwanisi kusangana nemhando ipi zvayo yakaderera, yakakundikana kuedzwa uye muedzo uchaguma panguva iyoyo. Zvisinei, nhengo inofanira kupfuurira kutora zvakasara zvemuedzo (kana uchida) kuti uone dzimwe dzisina simba / dzine simba dzehupenyu hwake. Vatungamiri vekuedza vanofanira kusayina uye vane vatungamiriri vanobvumirana nemigumisiro yechiratidzo nekopi inopiwa kune nhengo.
Rimwe mamita 25 pasi pemvura kushambira. Iyo mamita 25 pasi pemvura inhambira inofanira kuratidzirwa kutanga kana kuburikidza kuburikidza nekuratidzwa kwechokwadi kana nekushandiswa kwekudzidzisa vhidhiyo yakatove yakapiwa kuunganidza mauto. Kana nhengo dziri pamusoro kana kuputsa mvura pamusoro penzvimbo chero ipi zvayo yekushambira, chiyero chichagadziriswa uye chinoonekwa sekukundikana kwePAST yose. Kushambira zvipfeko uye kushambira mabhogi ndiyo chete midziyo yezvinhu inobvumirwa.
Unobvumira muzororo wemaminitsi mashanu kusvika pane chiitiko chinotevera. Nhengo dzinofanira kunyatsotarisa kuti dzishambire panguva iyi yekuputsa.
Rimwe mamita 1000 pamusoro pese. Iko kushambira kunoshandiswa uchishandisa freestyle kana rutivi rwepakati. Maximum time limit ndiyo maminitsi 26 (26:00). Iyo kushambira inopfuurira (kwete-stop). Kana nhengo ikamira chero nguva panguva yekushambira, chiyero chichagadziriswa uye chinoonekwa sekukundikana kwePAST yose.
Shamba suti uye goggles ndiyo chete midziyo yezvinhu yakabvumirwa. Mushure mokunge wapedza kushambira, tendera maminitsi makumi matatu ekuzorora mberi kwechiitiko chinotevera. Nhengo dzinofanira kunyatsotarisa kuti dzimhanya panguva ino yekuputsa.
Rimwe 1.5 maira runomhanya. Nguva yakawanda ndiyo maminitsi gumi, 30 seconds. Zvishongo zveP PT uye zvakanaka shangu dzinomhanya ndizvo chete zvinodiwa zvinhu. Izvi zvinofanirwa kuenderera mberi (zvisingaregi). Kana nhengo ikamira chero nguva ipi zvayo panguva iyi, muedzo uchadziviswa uye unofanirwa kunge wakundikana wePAST yose. Nhengo dzichapiwa maminitsi gumi mushure mechiitiko chinotevera. Muedzo unofanirwa kuitiswa pamutambo unoenzaniswa.
Calisthenics: Four calisthenics exercises inotaridzirwa, imwe neimwe ine nguva yakatarisa yemarongerwo uye mamwe maitiro ekugadzira mafomu. Vose nhengo dzichashanda kushaya kusimba kwemaviri kana nguva yekupedzwa, chero ipi zvayo inotanga kutanga. Chinangwa ichi ndechekuti nhengo dziite "dzakawanda mafambiro" akadzokorora munguva yakagoverwa kana kuti kusakundikana kwemasisita kuchisvika. Cherechedzai: mukuita zvose zvinyorwa, fomu yakakodzera yekushandisa inofanira kuteverwa. Kusiyanisa kubva pane fomu kubvumira kudzokorora kudarika kuchave kune kukanganisa kweshengo. Maitiro ekudzidzira muviri anonyatsomiridzirwa panguva yekurovedza pipeline .
Rega kupera kwemaminiti matatu pakati pega yega calisthenics exercise.
Idzidziso dzeCalistenic dzinosanganisira zvinotevera:
Chin-ups: Chengetedza zvishoma zviduku makumi mapfumbamwe-chinomwe mukati memaminitsi 1 emaminitsi. Chin-ups iviri yekuita muviri. Nzvimbo yekutangira yakanamatira kubva kubha, michindwe inotarisana nemubatanidzwa, pasina bhendi mumakumbo. Ruoko rwakapararira rwunenge rwakazara nefudzi. Verenga imwechete, tora muviri kusvikira iyo aple yaAdhamu isasa musoro webhari. Verenga maviri, dzokera kunzvimbo yekutanga. Misoro inobvumirwa kukotama, asi haifaniri kukwikwa kana kushandiswa kubatsira rubatsiro rwekumusoro. Kana munhu akakurumbira akadonha, akamira, kana kuti abudise bhar, basa racho rinoguma. Mubati achazoshanda kusakundikana kwemuviri kana nguva yekupedzwa.
Flutter-Kicks: Pedza zvishoma zvishoma 50 Flutter-Kicks mukati memaminitsi maviri emaminitsi. Flutter- Kicks ndeyekuverenga-mana. Nzvimbo yekutangira iri kuvhara shure kumashure uye tsoka uye musoro anenge masendimita matanhatu kubva pasi.
Maoko ari pasi pemagaro nemabhondi akabatanidzwa kuti atsigire pasi rezasi. Verenga imwechete, simudza rutsoka rworuboshwe kubva pasi kusvika anenge 45 degree angle, kuchengetedza rutsoka rwerudyi. Verenga mairi maviri, simudza rutsoka rworudyi kubva pasi kusvika munharaunda ye 45 degree, uchifambisa rutsoka rworuboshwe kune nzvimbo yekutanga. Nhamba yechitatu neyechina inodzokorora zvimwe chetezvo. Misoro inofanira kuvharwa, uye zvigunwe zvinotarisana nemuviri. Kana nhengo yacho ichisara makumbo ake pasi, kana inomisa musangano wekuvhima kuti uzorore, basa racho rinoguma. Nhengo ichaita kuti musisi yashayike kana nguva yekupedzwa.
Push-ups: Chengetedza zvishoma zvishoma zvema 50 push-ups mukati memaminitsi maviri emaminitsi. Kushanda-ups iviri yekuverenga. Nzvimbo yekutangira maoko mafupa akafara kunze kwemaoko uye zvakananga pasi pebhokisi pasi; makumbo akawedzerwa, uye musana nemakumbo zvinoramba zvakarurama. Verenga imwe, chengetedza chifukidzo kusvikira zvisikwa zvikakoswa pa 90 degree kana pasi. Verenga maviri, dzokera kunzvimbo yekutanga. Iyo chete nzvimbo yakagadzirirwa yokuzorora ndiyo nzvimbo yokutanga. Kana mabvi achibata pasi basa racho rinoguma. Nhengo yacho haingasimudze matanho ari mumhepo, ichidzika pakati nepasi, kana kusimudza ruoko kana rutsoka kubva panzvimbo yavo yekutanga. Kana ruoko kana rutsoka zvichisimudzwa, basa racho rinoguma. Nhengo ichaita kuti musisi yashayike kana nguva yekupedzwa.
Sit-ups: Chengetedza zvishoma zvishoma makumi mashanu-sit-ups mukati memaminitsi maviri emaminitsi. Sit-ups iviri yekuverenga. Nzvimbo yekutanga yakadzokera pasi pasi, zvigunwe zvakaputira shure kwepamusoro, zvichibva pamate, uye mabvi akanamatira kusvika anenge 90 degree angle. Netsoka dzoga dzinobatwa nemumwe munhu panguva yekushanda. Verenga imwechete, gara kuitira kuti mapepa aite zvakananga pamusoro peiyo yeputika / pelvis kana 90 degrees kusvika pasi. Verenga maviri, dzokera kunzvimbo yekutanga. Hakuchina nzvimbo yakagadzikana yekuzorora kwemuitiro uyu. Kana iyo nhengo ikasara, basa racho rinoguma. Kana nheyo dzomumwe wacho dzichikwira kubva pasi kana minwe yake isingapindira shure kwepamusoro wake panguva yekudzokorora, kudzokorora hakuna kuverengwa. Nhengo ichaita kuti musisi yashayike kana nguva yekupedzwa.
Zvimwe zveMusoro weChirongwa cheChirungu cheU.SA