Kukonzekera ndi Kudutsa Nkhondo Yoyesa Kugonjetsa Thupi (APFT)
Pambuyo pa zaka zoposa makumi awiri, asilikali anasintha kayendedwe ka thupi lawo. Mayesero atsopano a Physical Physical ndi Kukonzekera Kukonzekera akuphatikizapo kusinthidwa thupi lonse lapansi komanso njira yolepheretsa kutsutsana ndi kukhazikika. Mabaibulo akale a mayeserowa afotokozedwa pansipa.
Kodi APFT ndi chiyani?
Nthambi iliyonse ya asilikali a ku United States ili ndi ndondomeko yeniyeni yomwe amagwiritsidwa ntchito poyesa kuti anthu omwe akufuna.
Sewero lachidziwitso cha thupi la thupi limathandizira kupeza thanzi labwino ndi thanzi la oyembekezera komanso asilikali omwe alipo. Chiyeso choyendera bwino cha asilikali chimaphatikizapo:
- Kuthamanga kwa mailosi awiri
- Maximum sit-ups mu 2 mphindi
- Kuthamanga kwakukulu kwa mphindi ziwiri
Chochitika chirichonse chimapangidwa mwayekha. Maphunziro 60 ochepa pachithunzi chilichonse amafunika kuti apite (50 points pa chochitika chofunika kuti apambane Army Basic Training). Mukhoza kuwerengera masewera anu pogwiritsa ntchito chida ichi cha APFT.
Musanayambe Kuphunzitsa
Chinthu chofunika kwambiri kuti muzindikire musanayambe kuphunzitsa APFT ndikuti chiyeso ndi chida chimodzi chokha choyesera kuti muyese kudziletsa. Ngati mumapambana muzitsulo zitatuzi ( mphamvu yam'mwamba ndi chipiriro, mphamvu yayikulu ndi chipiriro ndi mtima mwamsanga ndi chipiriro) mwinamwake muli ndi thanzi labwino kwambiri ndipo mwakonzekera bwino nkhondo.
Komabe, ngati cholinga chanu cholimbitsa thupi ndicho kungopereka APFT, mukusowa mfundo yonse ya mayesero. Inde, mungaphunzitse mwachindunji kuti muzichita bwino pamayesero, ndipo izi zikutanthauza kuti muli ndi thanzi labwino, koma ndikofunika kuti mukhale ndi thanzi labwino. Umoyo wonse umaphatikizapo:
- Mtima Wopirira
- Mphamvu Zopweteka ndi Kupirira
- Kupewa Kuvulaza
- Kupumula koyenera ndi Kubwezeretsa
- Chakudya Choyenera
- Kukhala Wovuta Kwambiri
- Thupi loyenera
Kukonzekera APFT
Kukonzekera mayeso olimbitsa thupi kungakhale kosavuta kapena kovuta, malingana ndi msinkhu wanu wa thupi. Ngati muli ndi mawonekedwe abwino, kungoyang'ana mwatsatanetsatane kayeziyezi kapena ziwiri ziyenera kukhala zokwanira kulemba bwino pa APFT.
Ngati simukugwirizana ndi chilango chimodzi (kusambira, njinga zamoto kapena kulemera kwa thupi ) kapena muli ndi mafuta ochulukirapo ambiri kuti mutayika, muyenera kuyamba maphunziro musanatenge mayeso olimbitsa thupi. Mudzafuna kukonza thupi lanu loyambirira, kenako muzitha kuika malo omwe mukuyesedwa.
- Mangani maziko a zamaganizo
Ndikofunika kuchita nthawi zonse ndikuphatikiza machitidwe osiyanasiyana mu pulogalamu yanu. Muyenera kukhala ndi mphamvu, chipiriro, liwiro, ndi mphamvu. Koma kukhazikitsa maziko olimbitsa thupi pogwiritsa ntchito nthawi yayitali, yofulumira, yowonongeka ndiyomwe mukuyambira ngati mutangoyamba kumene. Onjezerani ntchito yophunzitsira kuti mupange zosiyana siyana ndikuthandizani kuti mukhale olimbitsa thupi mukamapirira.
- Yambani Kuphunzitsa Mwamphamvu Kwambiri
Ngati simunaphunzitsepo nthawi yayitali muyenera kuyamba ndi zolemera , kuwonjezereka, ndi kumanga pang'onopang'ono patapita nthawi. Chizolowezi chophunzitsira mphamvu chophweka chingakhale chonse chomwe mukufunikira kwa miyezi iwiri yoyambirira mpaka mutakula mphamvu.
Kuphunzitsa Kupititsa APFT
Mukakhala ndi thupi labwino kwambiri, sitepe yotsatira yopangira APFT yanu ndikumanga thupi loyenerera m'malo omwe ayesedwa. Kuwonjezera masewera olimbitsa thupi ndi zokhalapo, ndi zina zamphamvu ndi kupirira kuntchito kwanu n'kofunikira.
Mmene Mungapititsire Mayeso Okhudzidwa
Poyesa kuyesa kukakamiza, muyenera kudziwa njira yothandizira ndikutsatira, kuchita, kuchita.
Mukhoza kuwonjezera machitidwe osiyanasiyana omwe mumakhala nawo, monga kuchepa, kuponderezana kwa diamondi, kuponderezana kwapineometric, ndi zina zotero. Mukamaliza kuchita masewera olimbitsa thupi, tambani ndi zovuta zosavuta pa anu mawondo ndi kupitiriza mpaka iwe sungakhoze kuchita kenanso.
Mmene Mungapititsire Mayeso a Sitimu
Pofuna kupitiliza mayeso anu, mumasowa mphamvu ndi mimba yamapiko . Kuchita masewera ambiri ndilo cholinga chanu, koma kuti mukafike kumeneko, mungafune kuwonjezera zosiyana siyana zomwe mumachita komanso zomwe mumachita pophunzira. Izi zidzakuthandizani kukhala ndi mphamvu yeniyeni ndi chipiriro chabwino. Gwiritsani ntchito malo omwe mukutsatira pulogalamu ya APFT, komanso mapulani, mawondo , ndi ma oblique .
Mmene Mungapititsire Mayeso Othawa
Ngati muli watsopano kuti muyambe, yambani ndi njira iyi yoyambira ndi pulogalamu yothamanga kuti thupi lanu lizolowere kuchita. Mukatha kukwera kwa mphindi 30, mwakonzeka kumanga liwiro komanso mphamvu.
Kuti mukhale ndi nthawi yothamanga ya mailosi awiri, mukhoza kuphatikiza ntchito yopuma , nthawi yophunzitsa , kapena kuyendetsa "MaseĊµera" pamtunda wa mamita 400. Pano pali masewero oyendera makwerero omwe angakupangitseni kukonzekera mayesero a mailosi awiri.
- Chitani zotsatirazi pamtunda wa mamita 400 (m), kawiri pa sabata limodzi ndi masiku atatu pakati pa ntchito.
- Kuthamanga mwakuthamanga kwa mapewa awiri (800m)
- Kuthamanga lapu 1 (mamita 400) pa cholinga chanu
- Jog 800m
- Kuthamanga 400m paulendo wopita
- Pitirizani ku maulendo 8 ( makilomita awiri )
- Pakapita nthawi (milungu iwiri iliyonse) yonjezerani mapulaneti athamangidwe ndi cholinga chochepetseratu mapepala, mpaka mutha kukwaniritsa cholinga chanu cha makilomita onse awiri.
Chitani Zokuthandizani Kuteteza
Pamene mukukonzekera APFT yanu, chinthu chomaliza chomwe mukusowa ndi chovulaza. Njira yoyamba yopewera kuvulala kwa maphunziro ndi kumvetsera thupi lanu ndi zowawa ndi zopweteka zomwe zimabwera mofulumira kapena pang'onopang'ono:
- Phunzirani: Zisonyezo Zochenjeza za Kuvulala kwa Masewera
- Phunzirani: Momwe Mungachitire Zovulala Zamasewera
- Dziwani: Kuchita Zochita Siziyenera Kupweteka
Potsatira ndondomeko ndi malingaliro awa, mudzakhala okonzeka kupititsa patsogolo APFT yanu, mosamala komanso popanda kuvulala.