Tips to Maintain Physical Fitness for Agniveer Bharti

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Fojfit
Tips to Maintain Physical Fitness for Agniveer
Bharti
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The Indian army has recently issued a
notification for Agniveer recruitment for 2024.
The Indian Army Agniveer application dates
started on 13th February and will end on 22nd
March 2024. Thousands of candidates will appear
for the exam to earn the honor of serving in the
Indian defence forces. The age limit of Agniveer
is between 17.5 years and 21 years. The selection
process includes 4 rounds Common Entrance Exam,
Physical Fitness Test, Medical Test, and Document
verification. While each round is significant,
the physical fitness round demands a bit extra
attention as candidates are evaluated based on
their performance in 4 categories - 1.6 Km run,
pull-ups (Beam), 9-feet ditch, and zig-zag
balance. Candidates undergo stringent physical
fitness training to improve their fitness metrics
and enhance their capabilities to increase their
chances of qualifying for the Agniveer post.
Fitness Tips for Agniveer Bharti
There are 4 categories of physical activities in
which candidates must get high scores to proceed
to further rounds. To fulfill this purpose,
candidates must work on their strength,
endurance, and balance to prepare for these
physical rounds. In addition, a proper sleep
cycle and a balanced diet are significant to
support your purpose of becoming physically fit
for the Agniveer physical fitness round.
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1. Enhance Strength
Building strength is important for a defence
candidate in many ways. For example, a 1.6 Km run
requires a candidate to complete this distance
within a specified time. So, building lower body
strength will help the candidate to improve their
stride power and stride length and finish the run
within the specified time. Similarly, upper body
strength is important for scoring well in the
pull-up round.

• Include compound exercises, such as squats,
  deadlifts, bench presses, and pull-ups into your
  workout routine.
• Develop functional strength by performing
  exercises, including Hindu squats, push-ups,
  plank, pull-ups, and mountain climbers to
  increase flexibility, enhance coordination and
  balance, and prevent the risk of injury.
• For lower body strength, perform shoulder-press,
  bench-press, push-ups, and dips.
• Rest adequately before every consecutive session
  of strength training to allow for muscle recovery
  and growth.

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2. Develop Explosive power
It is significant for the candidates to work on
their explosive power to pass the 9-feet ditch
round. This activity requires a sudden burst of
energy to generate the force for the jump.
Defence aspirants' fitness routines should
include explosive power workouts as they increase
strength, speed, and power, and make candidates
physiologically capable of achieving the desired
fitness levels for the 9-feet ditch.

• Perform plyometric exercises, including box
  jumps, jump squats, and tuck jumps.
• For explosive power, strength training is
  necessary. For this, you may include squats,
  deadlifts, step-ups, and lunges in your workout
  routine.
• For jump training, you can include vertical,
  broad, and triple jumps, along with bounds.
• ???????Short sprints or hill sprints are
  excellent for developing explosive power in the
  lower body.

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3. Improve Balance and Coordination
Having exceptional balance and coordination is
the key to excelling in the zig-zag balance
round. The stability and synchronization of
actions are essential to prevent falls and clear
the zig-zag obstacle without making any mistakes.
To improve your balance and coordination, you
can include the following workouts in your
fitness routine

• Practice single-leg balance to improve your
  body's awareness of its position and strengthen
  the muscles in your legs.
• Perform cone and marker drills by arranging cones
  in a zig-zag pattern on the floor.
• Include plyometric exercises, including jump
  squats, box jumps, or lateral bounds into your
  routine to enhance power and coordination.
• You can use a balance board or wobble board to
  practice balance.
• ???????Since agility is equally significant to
  performing well in zig-zag balance, candidates
  can include linear runs, agility balls, side
  shuffles, and cross-over steps into their fitness
  routine.

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Takeaway
The Agniveer scheme is an exceptional opportunity
for the young generation to join the Indian
defence forces. Every round is significant and
every score matters. However, candidates pay
additional attention to the physical fitness
round and prepare for it with all their blood,
sweat, and tears. By improving strength,
explosive power, agility, balance, and
coordination through a well-structured physical
fitness round, candidates can add value to their
Agniveer Bharti Training. Serving the nation is a
lifetime opportunity, and every candidate should
give their best to seize it!
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Thank You