Unoda kuvandudza maitiro ako APFT? Edza mazano aya
Mauto eUnited States anonzi aifanira kutora mumuviri wehutano mumuviri kanomwe kamwe gore rimwe nerimwe rekare rinoyera masimba avo musimba, simba remwoyo, uye kutsungirira.
Simba rePhysical Fitness Test (APFT) rinoshandisa zviitiko zvitatu kuti zvienzane nemafungiro emumuviri: kusvet-ups, kugara-ups, uye nguva yakareba mamita maviri. Varwi vanofanira kutora zvishoma zvishoma makumi matanhatu pazvimwe zviitiko.
Chiyero chinogona kuchinja kana kana iwe usingakwanisi kukurudzirwa sezvo zvidzidzo zvinoshandiswa muArmed Enlisted Promotion System.
Maitiro Ehondo Maitiro Ekubwinya Kwesimba Akaitwa
Chiyero chinotungamirirwa maererano nemitemo yakanyatsotsanangurwa muHondo Yemauto .
Varwi vanokundikana chikamu chipi nechipi cheHondo PFT vanofanira kutora zvakare hondo yose PFT mumwedzi mitatu (kunze kwekuti vane chirwere chinotenderwa kuchipatara). Varwi vanokundikana Hondo PFT havakwanise kukurudzirwa, kudzorerwa zvakare kana kuverengera kuwedzera.
Kana iwe usingakwanisi kupedza makiromita maviri ekufamba nekuda kwezvikonzero zvekurapa, Mitemo yehurumende inobvumira mamwe maitiro aerobic. Hakuchina mavhenekeri e-sit-ups uye-push-ups.
Nzira Yokuvandudza Nhare Yenyu Yemauto PFT
Heano mamwe mazano ekuvandudza zvikoro zvako mu push-ups, sit-ups, uye mairi-mile timed run zviitiko:
- Push-ups . Ruoko rwakanaka rwekugadziriswa kunogona kugona kuti iwe unoshanda zvakadini. Isa maoko ako pasi pezasi pefudzi rehupamhi uye uwandu hukuru kupfuura hupamhi hwomukati, pamwe neminwe inotaridza 11 o'clock (kuruboshwe) uye 1 o'clock (kuruoko rworudyi). Maoko ako ekumusoro (pamusoro pemakumbo) anofanira kuumba 45-degree angle pamwe nemoto wako kana uri "pasi" nzvimbo.
- Inoitika. Zvichengete iwe pachako. Vanhu vazhinji vanokonzera kugara-ups nokuti vanotanga nekukurumidza uye vanokundikana kufanana nekushanda kwavo mumasekondi makumi matatu ekutanga pane imwe nguva yechiitiko. Ita chinangwa che (chinenge) 20 kugara-mu mumasekondi makumi matatu. Izvi zvinogona kuitwa nekuita kwemazuva matatu kusvika mana pavhiki panguva yakatarwa 30-yechipiri neminiti yeminiti imwe.
- Two-Mile Timed Run . Ronga kupedza mazuva mana kusvika mashanu pavhiki. Zvimwe pamwe nekutsanya kwekutsvaga kwemakiromita 1 kusvika pamakiromita maviri kusvika pamakiromita papamhanho yepamhanho, sezvo izvi zvichabatsira iwe kukudziridza "mhemberero yekuyeuka" nokuda kwekufamba kwako. Dzidza kuita makiromita maviri shure kwemazuva iwe unoita basa-remuviri (push-ups, sit-ups, pull-ups) kuitira kuti iwe ushandise kuchinja kwehutano chaiwo.
Pacing uye Army PFT
Pamusoro pushups uye situps, iwe unogona kuwedzera zvikoro zvako zvakanyanya mumavhiki maviri. Kune imwe nzira inonzi Pushup Push uye iyo Position Push apo iwe unobata pushups uye inoguma zuva rimwe nerimwe kwemazuva gumi yakananga. Ipapo iwe unozorora kubva pakuita chero purogiramu yepushup kana yepamu kwemazuva matatu uye iwe unozviongorora zvakare musi we14.
Asi usaronga kutanga izvi, kana chimwe chimwe chiito chekuita basa, paminiti yekupedzisira; iwe unowanzobudirira kana ukazvipedza iwe kupfuura kwenguva.
Kuchinja kubva mumuviri wepamusoro calisthenics chikamu chemuedzo we Army PFT kunoita kuti mamiriyoni maviri apedzisire awedzere kuoma. Shandisa "nguva yokuzorora" pakati pezviitiko kuti utambanudze muviri wako wepamusoro usati watanga kuitira kuti uwane zvakanakisisa kushanda pamuedzo wekuita muviri.