Bihar Police Physical Test: Running, High Jump & Shot Put Tips for 100 Marks

 Bihar Police Constable ki merit list written exam se nahi, balki Physical Efficiency Test (PET) ke marks se banti hai. Agar aapne Written nikal liya par Physical mein kam marks reh gaye, toh selection hona mushkil hai. Is article mein hum un 3 kadiyon ki baat karenge jo aapko Vardi dilwayengi.

🏃 1. Running - 50 Marks ka Khel

Running sabse zyada marks (50 marks) carry karti hai. Isme har ek second ki keemat hai.

• Full Marks (50): Agar aap 1.6 KM (Male) 5 minute se kam mein poora karte hain.

• Pro-Tip: Stamina badhane ke liye "Long Run" karein, lekin hafte mein 2 din "Sprints" (tez daud) zarur lagayein.

• Jooton ka Chayan: Hamesha lightweight aur achhe cushion wale shoes pehnein, nange pair daudne se bachein agar ground sakht hai.

☄️ 2. Gola Fenk (Shot Put) - 25 Marks ke liye Technique

Gola fenkna sirf taqat nahi, balki technique ka kaam hai.

• Full Marks (25): Male ko 16 pound ka gola 15-16 feet ke aaspaas fenkne par full marks milte hain. Exact cut-off har bharti mein alag hota hai. Technique par focus karein.

• Hook Tip: Gola fenkte waqt apne sharir ko 45-degree angle par rakhein. Isse gola sabse door jata hai. Apne shoulder muscle ki exercise (Push-ups) rozana karein.

🪜 3. High Jump/Long Jump - 25 Marks ka Challenge

High jump or Long Jump mein sabse zyada log "Disqualify" hote hain. Yahan 4 feet se shuruat hoti hai aur 5 feet par full marks milte hain.

• Full Marks (25): Male 4 feet, Female 3 feet. Isse kam par fail.

• Jump Style: "Scissors Cut" ya "Belly Roll" mein se wahi style chunye jisme aap comfortable hon. Practice ke waqt gadda (mattress) ka use karein taaki injury na ho.

🥗 Diet Plan jo Aapko Rakhega Fit

Physical ki taiyari ke waqt bahar ka khana (Junk food) bilkul band kar dein.

• Subah: Bheege hue Chane aur Kishmish.

• Lunch: Daal, Chawal, aur salad.

• Evening: Kele (Energy ke liye).

• Raat: Doodh aur Ashwagandha (Muscle recovery ke liye).

🚀 Written Exam ki Padhai ko na Chodein

Physical ki taiyari ke saath-saath Written exam mein qualifying marks lana zaruri hai. Hamare specialized Police GS Sets se apni taiyari check karte rahein.

🚨 Vardi ki Taiyari Ab Hogi Pakki!

Physical ke saath Written mein 80+ score karne ke liye hamara Science aur Bihar GK ka daily test dein.

Start Daily Quiz ➔

⚠️ Injury se Kaise Bachein?

Taiyari ke chakkar mein kai students "Shin Pain" (pairon ki haddi mein dard) ke shikaar ho jate hain.

1. Ground par daudne se pehle 10 minute Warm-up zarur karein.

2. Daud khatam hone ke baad Stretching karein.

3. Agar dard zyada ho, toh "Ice Fomentation" (baraf ki sek) karein.

After Phyical Test Medical Test Full Guide- [Bihar Police Medical ]

Note: Physical ke exact marks/distance har bharti mein CSBC dwara change kiye ja sakte hain. Final notification zaroor dekhein.