Ukuhlolwa kokungenwa kokungeniswa kwamabutho akhethekile asempi njengeBrithani ne-Australian SAS kanye ne-Navy SEALS no-Deltas (mhlawumbe) kunzima futhi kuyadingeka. Ukuzivocavoca okusebenzayo kulezi zindima eziyingqayizivele yempi kudinga amandla omzimba nokukhuthazela, kanye nezinga elingavamile lekhono lezingqondo. Lesi sihloko sinikeza umqondo wokubukeka kwezidingo zomzimba kanye nokuqeqeshwa ngokomzimba okufanele uhlose ukuze ulungele ukuhlolwa kokukhethwa kula mabutho empi.
Kufanele ucele ulwazi kusuka kumayunithi ngokwabo ukuze uzuze iziqu ezifanele kakhulu zokufaneleka kanye nokufaka isicelo sakho. Lesi sihloko singaba isifingqo semigomo nemikhuba ebanzi.
Ukufaneleka Okujwayelekile nokunye okudingekayo
Amabutho aphezulu ekulweni njengama-US ne-UK Marines, ama-paratroopers ase-United States naseBrithani, ama-commandos ase-Australia nabanye abahlukahlukene baziwa ngezindinganiso zabo ezihlukile zokuzivocavoca umzimba. Kodwa-ke, amabutho amancane, ngokuvamile asebenza ngamaqembu amancane noma ayedwa eceleni kwemikhumbi emikhulu ngezinyawo, futhi kusukela olwandle nasomoya - iSAS, SEALS, noDeltas njengesibonelo - ngokuvamile badinga amakhono engeziwe kanye namaphrofayli angqondo aphumelele.
Amazinga Wokufaneleka
Ngezansi ububanzi bemigomo yokuzivocavoca okufanele ikulungiselele ukukhethwa kwezinselelo ezikhethekile ezikhethekile zempi. Abafakizicelo abaningi bazoba ngcono kunalokhu, futhi uzobe usichitha isikhathi sakho uma ungasondelene nalawa makghono, nakuba amandla ahlukene anemibono ehlukene.
Isu kufanele silingane ngokwanele ukuze ungaphumeleli izinselele zomzimba. Londoloza amandla akho ngezinselele ezingokwengqondo nezingokwengqondo ezilinganiswa ngabanye njengamaphesenti angu-60 enqubo yokukhetha.
I-SAS yamuva ye-Australian idokhumenti: I-Search for Warriors, isithathile ekuhlolweni kwe-SASR yase-Australia yamadoda angu-130 (ngaphansi kuka-20% okwenziwe ngayo).
Omunye wemisebenzi yokuqala kwakuyihamba lokuhamba ngamakhilomitha angu-20 (cishe ngamamayela angu-12) ne-30 kilograms (cishe ngamakhilogremu angu-66) wepakethe nemishini ngaphansi kwamahora angu-3 imizuzu engu-15. Lokhu kudinga ukwenziwa cishe ngo-6.5-7 amakhilomitha ngehora ukuhamba / ijubane lokugijima ukuze kube ngcono ngaphansi komkhawulo wesikhathi. Lokhu akufanele kube nzima kakhulu umsebenzi wesosha osemncane noma isosha elifake isicelo esifanele. Labo abaye baphuma kuleli sigaba babengakalungi ngokomzimba.
Target la mazinga aerobic / ukukhuthazela:
- I-beep, isiteji esiningi noma isiphequluli. Izinga 14
- Ukuhamba kwekhilomitha amathathu: imizuzu engu-11.5
- Ukugijima amakhilomitha amahlanu: imizuzu engu-20
- Ukugijima amakhilomitha ayishumi: imizuzu engu-42
- Ukugijima amakhilomitha amabili: imizuzu engu-88
- Run marathon (42.2km): 3 amahora angu-15 imizuzu. Noma ibanga lama-Olympic triathlon emahoreni angu-2 amahora angu-30
- Sura amakhilomitha amabili emaminithini angu- 40.
- Hamba amakhilomitha angu-40 nge-pack ye-kilogram 20 emahoreni angu-7
Yenza lezi zindinganiso zamandla / ukukhuthazela:
- I-Pushups, umzimba ogcwele: 80
- Izimo, isosha elivamile: 100
- I-Pullups (kuya ku-Hang ne-chin standard efanele): 12
Ngibeke uhlu oluhlangene nolwazi lwami - ngilondoloze isipiliyoni sempi kepha hhayi amandla akhethekile - kanye neLOT of trekking kanye nokuhamba ngezinkampani ezigcwele kanye nemarathon kanye ne-triathlon nesipiliyoni sokuqeqeshwa kwesisindo eminyakeni eminingi. Uma ungakwazi ukufinyelela amazinga okufaneleka emzimbeni ngenhla, kufanele ube namandla omzimba ophansi nangaphansi nokukhuthazela, kanye nokufaneleka komzimba we-aerobic.
Akufanele ube nezinkinga eziningi kakhulu ngezici ezibonakalayo zokuzivocavoca ngokomzimba we-SAS, SEALS, nezinye izinqubo zokukhethwa noma zokuqeqesha. Kungakhathaliseki ukuthi uhlangabezana nezidingo ezingokwengqondo, kuhlanganise nokulala nokudla kokunye njll, kungenye indaba. Abaningi bazohluleka kulokhu njengoba sibonile maduzane kwichungechunge elibukhali lithelevishini ekuhlolweni kokukhethwa kwe-SASR yase-Australia.
Esinye sezizathu zokufaka umqhudelwano ogcwele kulolu qeqesho ngukuhlangenwe nakho kokukhathala okukhulu okuhambisana namahora amathathu noma ngaphezulu kokusebenza ngokomzimba okuphezulu ngaphandle kokuphumula. Noma kunjalo, ikhono lakho lokugijima kahle kuleli banga lingalinganiselwe uhlobo lwe-muscle fiber ; ukukhishwa okusheshayo kwe-sprint nemigqa yamandla akufanelekile kule misebenzi ende yokukhuthazela.
Lokhu kungaba yisici esiphezulu sokuphumelela ekukhethweni kwamandla akhethekile noma ekuqeqesheni. Kodwa ungadikibali; izinhlobo ze-fiber ngokushesha zingaqeqeshwa ukukhuthazela, futhi isivinini sihlale susizo. Namathela kuso.
Isisindo sokuqeqeshwa
Ukuhambisa ukuqeqeshwa kwakho phakathi kwemisebenzi yokukhuthazela nokuqeqeshwa kwamandla kuyakuba yinselele ngoba uhlobo ngalunye lunomkhuba wokuthuthukisa izidakamizwa ezikhethekile kanye ne-biochemistry. Kuzodingeka wenze ukukhishwa okungcono kunokwenzeka ukuze ube nobungcweti kokubili. Inqwaba ye-aerobic imishini eningi kakhulu futhi engathuthukiyo izokunciphisa ukufuna imisebenzi yokukhuthazela njengemikhumbi yamaphakheji amade; futhi ubuncane kakhulu obukhulu bomzimba nomzimba wakho kuzokunciphisa ikhono lakho lokubhekana nentambo, ukukhuphuka, ukubhukuda kanye nomsebenzi jikelele wokuqina womzimba, kuhlanganise nokudonsa amaphakethe anzima nemishini.
Umzimba ophansi. Ukugijima , ikakhulukazi intaba egijima kanye nezikhathi eziphuthumayo , kuzokunika amandla omuhle omlenze. Ungakwazi ukufakazela lokhu nge-squat ejwayelekile yokusebenza nokufa, okuzokwakhiwa kwamandla ayisisekelo nokubuya emuva.
Umzimba ophezulu. Udinga ukuthuthukisa imisipha yangemuva, ikakhulukazi ama-lats (latissimus), imisipha yamahlombe (i-deltoid), kanye nezicupho (trapezius) ngaphesheya kwamahlombe. Ngokwemvelo, awukwazi ukungazinaki imisipha emikhulu yezingalo - i-biceps ne-triceps ngaphambili nangemuva kwezingalo ezingenhla.
Ngezansi uhlu lokuzivocavoca kwesisindo ukuze wakhe umzimba ophezulu futhi kukusize wenze okuningi okunamandla kwamapushups futhi uthayipha. Uzokwenza futhi amaningi amaningi, ama-pushups amaningi, ama-situps, kanye nama-pullups-ukukhathala - esimisweni esisodwa sezinethi eziningi.
- I-Barbell bench press
- I-Barbell noma i-dumbbell igobile ngaphezu komugqa
- Umshini wezempi weBarbell (ngaphezulu)
- Umshini wokugubha ikhamera
- Umshini we-Lat welldown
- I-Barbell ihlale ihlanzekile noma ihlanzekile amandla
- I-Pullups - ukugqoka nokucindezela
- Amakhekhe we-Bicep
- Hlola ukucindezela kwekhebula noma izandiso ezingaphezulu noma ukuphosa
Isifingqo
Umlayezo oyinhloko lapha akumele ulungiselele ukulungiswa kwalezi zivivinyo ezikhethiwe zokukhethwa ngokomzimba. Kwamanye amasayithi, ungabona izibonelo zezinhlelo zokuqeqesha ezinyangeni ezintathu ezenzelwe ukukufaneleka kahle, kodwa izinyanga ezingu-3 azikho isikhathi esanele uma uqala ekuqaleni. Ngombono wami, udinga okungenani izinyanga ezingu-6 nokulungiswa kwezinyanga ezingu-12, ukuqeqeshwa njalo ukuze uthuthukise izinguquko emzimbeni wezinto eziphilayo kanye ne-physiology ezimele isimo se-aerobic nesamandla.