Uma ucabanga ukuba yi-Civil Guard, kungenzeka kakhulu ukuthi wazi ukuthi nawe kufanele uphase izivivinyo ezithile zomzimba ukuze ukwazi ukuba. Ukuze ukwazi ukwenza lolu hlobo lomsebenzi, isimo sakho somzimba kufanele sanele ukuze ukwazi ukunikeza insizakalo kunoma yiluphi uhlobo lwesimo. futhi kwesinye isikhathi isizinda esihle somzimba siyadingeka ukuze sikuzuze.
Ngalesi sizathu, uma ucabanga ukuthatha izivivinyo ze-Civil Guard, Okokuqala, funda ukuthi yiziphi izivivinyo zomzimba okufanele zibe yi-Civil Guard ukuze ucabange ukuthi ungakwazi yini ukukudlulisa ngempumelelo. Uma njengamanje ungenaso isizinda somzimba esidingekayo, ungaqala ukuqeqeshwa nokutadisha futhi lapho usukwazi konke, khona-ke, ziveze uphikisane nabo. Kepha kungaba yihlazo uma uye kokuphikisanayo wangakwazi ukuphasa ngenxa yokwehluleka ukuhlolwa komzimba. Ngakho-ke, bona ukuthi bayini!
Ukuhlolwa komzimba
Izivivinyo ziqukethe ukuzivocavoca umzimba okufanele kuchazwe ngokuningiliziwe ekubizweni kwalabo abaphikisayo nokuthi abafakizicelo kumele baphumelele ngokugculisayo ukuze kuthiwe balungile futhi bakwazi ukuqhubeka nenqubo ekhethiwe yokuphikisana. Izivivinyo okufanele ziphasiswe yilezi ezilandelayo:
- Ukuhlolwa kwesivinini: amamitha angama-50
- Ukuhlolwa kokukhuthazela: amamitha ayi-1000
- Ukuhlolwa kwamandla we-Upper Body: Pushups
- Isivivinyo sokubhukuda: amamitha angama-50
Ukuze ufaneleke kunamamaki amancane ahlukene abesilisa nabesifazane okufanele abhekelwe ukuze banqobe:
Umkhiqizo omncane wamadoda
- Ukuhlolwa kwesivinini, amamitha ayi-50: imizuzwana engu-8
- Ukuhlolwa kokukhuthazela, amamitha ayi-1000: imizuzu emi-4 namasekhondi ayi-10
- Ukuhlolwa kwamandla we-Upper Body, Pushups: 18 Pushups
- Ukuhlolwa kokubhukuda, amamitha angama-50: amasekhondi angama-70
Umkhiqizo omncane wabesifazane
- Ukuhlolwa kwesivinini, amamitha ayi-50: imizuzwana engu-9
- Ukuhlolwa kokukhuthazela, amamitha ayi-1000: imizuzu emi-4 namasekhondi ayi-50
- Ukuhlolwa kwamandla we-Upper Body, Pushups: 14 Pushups
- Ukuhlolwa kokubhukuda, amamitha angama-50: amasekhondi angama-75
Izici ezijwayelekile zokuhlolwa komzimba
Ukuze ukwazi ukwenza izivivinyo zokuvivinya umzimba, Abafakizicelo kumele bagqoke izingubo ezifanele zemidlalo izivivinyo okufanele zenziwe. Kumele bahambise eNkantolo, ezobalinganisa isitifiketi esisemthethweni sezempilo okufanele ngabe sikhishwe ezinsukwini eziyi-15 ngaphambi kokuhlolwa lapho kutholakala khona ukuthi ofake isicelo kanyeuyakwazi ngokomzimba ukwenza izivivinyo ezidingekayo Ngaphandle kokwenza, ungafaka impilo yakho engcupheni nganoma iyiphi indlela.
Uma ezinye izivivinyo zingenziwa ngenxa yezimo ezithile zezokwelapha (njengokukhulelwa noma isikhathi sokubeletha), kufanele kufakazelwe ngesitifiketi sezokwelapha ukuze iNkantolo ikunake ngesikhathi sokuhlolwa.
Amamaki wokugcina ezivivinyo awahambi nezinga lezinombolo, kunjaloUkuqalisa kuzoba "ukudlula" noma "okungalingani." Abantu "abangafaneleki" ngeke bakwazi ukuphasa izivivinyo zomzimba futhi ngeke bakwazi ukuqhubeka nenqubo ekhethiwe yokuphikisana nokuba yi-Civil Guard.
Lapho ukuvivinywa komzimba sekuqalile, okulandelayo kufanele kwenziwe ngokulandelana futhi ngokulandelana lapho kudluliswa, uma kungenziwa nganoma yisiphi isizathu, izivivinyo aziqhutshekwanga., lapho-ke ibanga lizoba "alifanele".
Ngabe isivivinyo ngasinye siqukethe ini?
Ukuhlolwa ngakunye kunezici eziwumqondo omuhle owaziyo, yize i-oda lizonqunywa yiNkantolo Yesigaba Sokuphikisa.
- Ukuhlolwa kwejubane kwe-50m. Lo mjaho kuzoba umjaho wamamitha angama-50 onesiqalo sokuma. Kuzoba nemizamo emi-2 kuphela.
- Ukuhlolwa kokukhuthazela kwemisipha okungu-1000 m. Wumjaho wamamitha ayi-1000 onethrekhi yokuma emi futhi unomzamo owodwa wokunqoba.
- Push-up ukuhlolwa komzimba ongaphezulu. Izokwenziwa ngokuma phansi uncike phambili, izandla zizobekwa endaweni enethezekile kakhulu, kugcinwe izingalo zibheke phansi nasebubanzi bamahlombe. Kuzobalwa i-flexion-extension eyodwa kuphela lapho kuthintwa isilevu phansi futhi kubuyela endaweni yokuqala, kucatshangelwa ngaso sonke isikhathi amadoda, emuva nasemilenzeni enwetshiwe. Imizamo emibili nokuphumula okukodwa kuvunyelwe nganoma yisiphi isikhathi (endaweni yokuncika phambili).
- Ukuhlolwa kokubhukuda okungama-50m. Kuzoba inkambo yamamitha angama-50 echibini, igxumele emanzini kusukela konqenqema lomgwaqo. I-Freestyle futhi ayisekelwa. Zama okukodwa.