Nkhondo Yowonongeka ndi Kulimbana Ndi Mayesero Okonzekera

Pambuyo pa zaka zoposa 20 za machitidwe olimbitsa thupi, asilikali anasintha machitidwe ake olimbitsa thupi kwa msilikali aliyense amene anafunsidwa ndipo adagwira ntchito mu 2011. Zomwe zimalimbana ndi zida zolimbitsa thupi zimaphatikizapo ntchito zosiyanasiyana za thupi komanso zovuta. vuto latsopano.

Kuyesa koyambirira komwe kumaphatikizapo kuyambira, kukwera mmwamba ndi kuyendetsa masewera kumatuluka, ndipo zomwe zasinthapo ndi dera lovuta la zochita masewera olimbitsa thupi , kuphatikizapo sprints , jumps, slalom runs, kuyenda bwino kwazitsulo, thumba lolemera kwambiri kunyamula.

Mawonekedwe atsopanowa amawoneka ngati gawo la maphunziro a Crossfit ndi kuyendayenda kwa thupi lonse, kukweza katundu , ndi mavuto aakulu a anaerobic.

Mayeso a Zachilengedwe Zanyama (APFT)

Cholinga cha Army Fitness Test yatsopano ndiyo kugwirizanitsa maphunziro ndi mayesero ndi ntchito zomwe asilikali akuyenera kuchita pa nkhondo. Kotero, ngakhale pali zochepa zozizwitsa , monga kukankhira mmwamba ndi zokwera, zimabwera ndi kupindika kosalekeza komanso zina zowonjezera thupi. Sewero la tsopano la masewera olimbitsa thupi limaphatikizapo zotsatirazi:

1. Kuthamanga kwa midzi 60
2. Mphindi imodzi ya "woyendetsa"
3. Akudumpha kwanthawi yayitali
4. Mphindi imodzi ya pushups
5. Ulendo wa makilomita 1.5

Mayeso Okonzekera Kumenyana (ACRT)

Kuwonjezera pa mayesero olimbitsa thupi, paliyeso yatsopano yowonongeka kwa asilikali, yomwe ikuyenera kuti iwonetsere zochitika zenizeni za dzikoli kuti zitha kumenyana ndi asilikali omwe akuyang'aniridwa. mndandanda wa zikondwerero ndi zokwera.

Kusintha kwapita kwa nthawi yaitali ndipo kumathandiza kupereka ndondomeko yolondola yowonongeka kwathunthu kwa munthu payekha.

Kodi zimatanthauza chiyani? Chiyesochi chachitika ndi msilikali atavala ndondomeko yeniyeni ya nkhondo, yomwe ili ndi chisoti ndi kunyamula zida. Kamodzi kokha, msilikaliyo amaliza zolemba izi motsatira njira yomwe yakhazikitsidwa.

1. Mamitala 400 akuthamanga ali ndi chida
2. Zovuta zazing'ono
3. Kuthamanga kwakukulu
4. Mobwerezabwereza
5. Kusokonezeka kumabweretsa
6. Kulimbitsa mtengo ammo carry
7. Cholinga-chotsani-kusuntha
8. Malo amkati a 100 ammo akhoza kutha
9. Uthawi
10. Zowonjezera zina
11. Kuwonjezera apo, msilikaliyo ayenera kumaliza mphindi imodzi yokha ya zochitika za "rower" - mtanda pakati pa sit-up ndi crunch, mphindi imodzi yokha ya pushups ndi kulumpha kwautali.

Kuchita Zochita Zolimbitsa Thupi

Zochitazo mmalo mwa zochitika zowonetsera nthawi zonse zimatchedwa "kuyendetsa". Kusunthika uku ndi mtanda pakati pa sit-up ndi kugwedeza ndipo kumawoneka mochuluka ngati zomwe mungachite mu makalasi a Pilates .

Mmene Mungayesere Kuchita Zochita Zolimbitsa Thupi

Ngati mukufuna kuwonjezera zozizwitsa zapaderazi kuti mukhale ndi chizoloŵezi chochita bwino, phunzirani momwe mungachitire bwino.

1. Yambani poika pansi pamsana panu ndi manja anu ndi miyendo yanu.
2. Sungani mapazi anu pamodzi ndi zala zanu zakuyang'ana.
3. Sungani manja anu pamutu panu ndi manja anu akuyang'anizana.
4. Yambani ntchitoyi polemba mutu wanu ndikugwirizanitsa manja ndi miyendo yanu. Yesetsani kuchita izi mwa kayendetsedwe kamodzi kosavuta, koma ngati mutatsogoleredwa ndi thupi lanu , zili bwino.
5. Pamapeto pake, muyenera kukhala ndi manja anu patsogolo panu pambali pamapewa anu, mawondo anu akugunda pa madigiri 90 kapena kuposerapo, ndipo mapazi anu ayenera kukhala otsetsereka pansi ndikugwedeza pafupi ndi mapeto anu, omwe ndi osowa khalani pamalo.

1. Icho ndi chimodzimodzi. Bwererani kumalo oyambira mu kayendetsedwe kosalala, koyendetsedwa ndikukonzekera rep rep awiri.
2. * Kumbukirani kuti Army Physical Fitness Test salola mpumulo uliwonse pakati pa reps kwa mphindi yonse, kotero yesetsani njira yopita kwa mphindi imodzi yopitiliza.
3. * Onetsani fano 1 (pamwambapa) kuti mukhale ndi malo abwino.

Mabaibulo atsopano a Army Fitness Tests ndi abwino kuona. Ndipotu, mayesowa angakhale maziko a pulojekitiyi. Kotero ngati mukusowa malingaliro atsopano kuti mukhale ndi thupi lonse, mutengereze usilikali ndipo yesani izi mmalo mwa zochitika zanu zonse.

Mwinanso mungapeze minofu ina yomwe simukudziwa kuti munali nayo.

_{TRADOC ikuyambiranso ndemanga yayeso yothetsera thupi. US Army, Feb 28, 2011. http://www.army.mil/article/52548/ yomaliza kufika April 2016.}