Police Bharti Physical Test Rules: Running, Height aur Weight Kaise Clear Karein

State Police (UP, Bihar, Delhi, MP, Rajasthan etc.) ya Paramilitary forces (SSC GD, BSF, CRPF) ki bharti mein online exam pass karne ke sath hi **Physical Test (PET & PST)** ko clear karna sabse bada hurdle hota hai. Likhit pariksha mein top marks aane ke baad bhi agar candidate height ya running ke criteria mein fail ho jaye toh poori mehnat bekaar chali jaati hai. Isliye physical test ki taiyari shuru se hi karni chahiye.

1. General Physical Standards (PST) Requirements

Aamtaur par sabhi state aur central police bhartiyo mein minimum physical standards is tarah hote hain (reserved categories ko chhoot milti hai):

2. Physical Efficiency Test (PET) - Running Rules

Running test alag-alag forces mein alag-alag timing ke sath aayojit kiya jata hai. Jaise:

• SSC GD / Paramilitary: Male candidates ke liye 5 KM running 24 minutes mein, female candidates ke liye 1.6 KM daud 8 minutes 30 seconds mein.
• State Police (e.g. UP Police): Male candidates ko 4.8 KM running 25 minutes mein aur female candidates ko 2.4 KM running 14 minutes mein poori karni hoti hai.

3. Running Stamina Aur Speed Badhane Ke Tips

Agar aapne daudna abhi shuru kiya hai ya aapka time limits se jyada aa raha hai, toh in tips ko zaroor follow karein:

• Gradual Progress: Pehle hi din fast bhagne ki koshish na karein. Pehle 1-2 hafte normal jogging karke stamina build karein. Dheere-dheere distance badhayein (3 km, 4 km aur phir 5 km).
• Interval Training: Hafte mein ek din fast running (sprinting) karein. 400 meters fast bhagein, phir 1 minute walk karein, aur isse 5-6 baar repeat karein. Isse cardiorespiratory strength badhti hai.
• Proper Footwear: running ke liye hamesha flexible, comfortable running shoes ka hi use karein. Heavy ya hard-soled shoes se shin pain aur muscle cramps hone ka khatra badh jata hai.
• Diet and Hydration: Apne diet mein high protein (chana, moong, ande, paneer) aur energy resources (kela, oats) add karein. Body ko hydrated rakhne ke liye din bhar paani aur nimbu paani/ORS peeyein.

4. Chest Expansion ki Problem Kaise Door Karein?

Bahut se male candidates height hone ke baad bhi chest measurement ya expansion (+5 cm) mein bahar ho jaate hain. Iske liye daily subah aur shaam ko push-ups (dand-baithak) karein. Pull-ups (chin-ups) lagane se back aur chest broad hoti hai. Deep breathing exercises (Pranayama) se lungs ki expansion capability badhti hai.