Isikhathi somsebenzi we-Navy SEALs Workout singumuntu onzima ongekho wonke umuntu. Landela isimiso futhi uzothola imiphumela ngokushesha. Lokhu kusetshenziselwa ukusetshenziselwa ama-Navy SEALs ukuze bathole abaqashile ukulungela ukudlulisa ukuhlolwa kwabo kokugcina.
Ngaphambi kokuqala ukusebenza kwe-SEALS, ungase ufune ukubona ukuthi ungakwazi yini ukudlulisa izivivinyo ze - Army Physical Fitness ne-Combat Readiness .
Imizila emibili yokuzibandakanya ihlanganisa isigaba I (ukuqeqeshwa kwabaqalayo kulabo abangasebenzi manje) kanye nesimiso sokusebenza somkhakha II, esenzelwe labo okwamanje abakhuthele.
I-Workout Routine yeSigaba I
Umgomo wesigaba I ukusebenzela kuze kube ngamamayela angu-16 ngesonto lokugijima . Khona-ke, futhi kuphela lapho, uma uqhubeka nokuqhutshwa kwesigaba II. Isigaba I isakhiwo se-week-end buildup.
Uhlelo Lokuqalisa - Izinga I
IVEKE # 1, 2: 2 amamayela / usuku, 8:30 ijubane, M / W / F (6 amama / ngesonto)
ISONTO # 3: Akukho ukusebenza. Ingozi enkulu yokuhlukunyezwa kwengcindezi
IVEKE # 4: 3 amamayela / usuku, M / W / F (9 amamayela / wk)
IVEKE # 5, 6: 2/3/4/2 amamayela, M / Tu / Th / F (11 amamayela / wk)
IVEKE # 7,8: 4/4/5/3 amamayela, M / Tu / Th / F (16 amamayela / wk)
IVEKE # 9: efanayo no # 7,8 (16 amamayela / wk)
I-Physical Training (PT) IShedyuli - Izinga I (Mon / Wed / Fri)
Isetha nokuphindaphinda
ISONTO # 1: 4X15 PUSHUPS
4X20 SITUPS
U-3X3 UHLU LOKUQALA
ISONTO # 2: 5X20 PUSHUPS
5X20 SITUPS
U-3X3 UHLU LOKUQALA
ISONTO # 3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 UHLU LOKUPHILA
ISONTO # 5,6: 6X25 PUSHUPS
6X25 SITUPS
U-2X8 UHLU LOKUQALA
ISONTO # 7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 UHLU LOKUQALA
ISONTO # 9: 6X30 PUSHUPS
6X30 SITUPS
3X10 UHLU LOKUQALA
* Qaphela: Ukuze uthole imiphumela emihle, ezinye izindlela zokuzivocavoca.
Yenza iqoqo le-pushups, bese isethi ye-situps, ilandelwa isethi yezingodo, ngokushesha ngaphandle kokuphumula.
Uhlelo lokubhukuda - Izinga I
(ngasemgwaqeni ongenamaphiko 4-5 kwezinsuku)
IVEKE # 1, 2: Shiya ngokuqhubekayo amaminithi angu-15.
IVEKE # 3, 4: Swayipha ngokuqhubekayo amaminithi angu-20.
IVEKE # 5, 6: Shiya ngokuqhubekayo amaminithi angu-25.
IVEKE # 7, 8: Swayipha ngokuqhubekayo amaminithi angu-30.
ISONTO # 9: Shiya ngokuqhubekayo ngamaminithi angu-35.
* Qaphela: Uma ungenayo ukufinyelela echibini, hamba ibhayisikili kabili uma ugibela. Uma unayo ukufinyelela echibini, vimbela zonke izinsuku zitholakalayo. Izinsuku ezine kuya ezinhlanu ngeviki kanye namamitha angu-200 ngesikhathi esisodwa kuyinhloso yakho yokuqala yokubamba. Futhi, ufuna ukuhlakulela indawo yakho yomgwaqo ngakwesokunxele nangakwesokudla. Zama ukugebha ngamamitha angu-50 ngomzuzu owodwa noma ngaphansi.
Umzila Wokuqeqeshwa Wezigaba II (Izinga eliphezulu) I-Navy Seals
I-Navy SEALs I-Category II Workout Routine ingumsebenzi omkhulu owenzelwe labo abaye bahileleka ohlelweni lokuqeqesha lokuzikhukhumeza ngokomzimba noma labo abaye bafeza izidingo zesigaba sokusebenza somkhakha I. Ungazami lo msebenzi ngaphandle kokuthi ungagcwalisa isonto 9 lomsebenzi wesigaba I.
Uhlelo Lokuqalisa - Level II
(M / Tu / Th / F / Sa)
IVEKE # 1,2: (3/5/4/5/2) amamayela angu-19 / isonto
IVEKE # 3, 4: (4/5/6/4/3) amamayela angu-22 / isonto
ISONTO # 5: (5/5/6/4/4) amamayela angu-24 / isonto
ISONTO # 6: (5/6/6/6/4) ngamamayela angu-27 / ngesonto
ISONTO # 7: (6/6/6/6/6) ngamamayela angu-30 / ngesonto
* Qaphela: Amasonto # 8-9 nangaphezulu, akudingekile ukwandisa ibanga lokugijima; sebenzisa ngesivinini semikhumbi yakho eyi-mile engu-6 bese uzama ukuyihlisa kuze kube ngu-7:30 ngehora noma ngaphansi.
Uma ufisa ukwandisa ibanga lokugijima kwakho, yenze kancane kancane: kungabi ngaphezu kweyhilomitha elilodwa ngosuku ukunyuka njalo ngesonto ngaphandle kwesonto # 9.
I-Schedule Training Training - Level II
(Mon / Wed / Fri)
Isetha nokuphindaphinda
ISONTO # 1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 UHLU LOKUQALA
I-3X20 IMISEBENZI
IVEKE # 3, 4: lOX20 PUSHUPS
I-10X25 SITUPS
4X10 UHLU LOKUQALA
I-10X15 IMISEBENZI
ISONTO # 5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 AMAKHAYA
IVEKE # 6: 20X20 I-PUSHUPS
20X25 SITUPS
5X12 UHLU LOKUQALA
Ama-20X15 AMAKHAYA
Lezi zakhiwo zenzelwe ukukhuthazela kwemisipha ende. Ukukhathala kwe-muscle kuzothatha kancane kancane isikhathi eside nesikhathi eside ukuthuthukisa ukusebenza okuphindaphindiwe okuphezulu.
Ukuze uthole imiphumela engcono kakhulu, enye indlela yokuzivocavoca isethi ngayinye, ukuze uphumule lelo qembu le-muscle okwesikhashana. Ukusebenza okubalulwe ngezansi kunikezwa ngokuhlukahluka kokusebenza kwakho uma usuhlangabezane namazinga we-I no-II.
Ukusebenza kwePiramidi
Ungakwenza lokhu nganoma yisiphi isenzo. Into ukuzakhela kancane kancane emgomweni, bese ubuyela phansi ekuqaleni komsebenzi. Isibonelo, ukudonsa, ama-situps, ama-pushups, nama-dips angashintsha njengasekusebenziseni ngenhla, kodwa manje khetha inombolo ukuba ibe umgomo wakho futhi uthuthukise leyo nombolo. Inombolo ngayinye ibalwa njengesethi. Sebenzisa indlela yakho phezulu nangaphansi kwepiramidi. Isibonelo, tshela umgomo wakho "5."
Inombolo Yokuphindaphinda
UHLU LOKUQALA: 1,2,3,4,5,4,3,2,1
I-PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # idonsela phezulu)
Ama-SITUPS: 3,6,9,12,15,12,9,6,3 (3X # ama-ups ups)
I-DIPS: efanayo ne-pushups
Ukuzibhukuda - Izinga II
(Izinsuku ezingu-4-5 / isonto)
IVEKE # 1, 2: Shiya ngokuqhubekayo ngamaminithi angu-35.
IVEKE # 3, 4: Bhukuda ngokuqhubekayo ngamaminithi angu-45.
ISONTO # 5: Shiya ngokuqhubekayo ngamaminithi angu-60. ngezinhlawulo.
ISONTO # 6: Shiya ngokuqhubekayo ngamaminithi angu-75. ngezinhlawulo.
* Qaphela: Ekuqaleni, ukunciphisa ukucindezeleka kokuqala emisipha yenyawo lapho uqala ngamanxiwa, ukugeza okungamamitha ayi-1000 ngamaphesenti namamitha ayi-1000 ngaphandle kwawo. Umgomo wakho kufanele ube ukugebha ngamamitha angu-50 kumasekhondi angu-45 noma ngaphansi.
Ukuqeqesha nokuqeqesha umzimba
Kusukela ngoMsombuluko / Wed / Fri kuzinikezelwe ku-PT, kuwukuhlakanipha ukunikela okungenani imizuzu engu-20 ngo-Tue / Thu / Sat ukuthulula. Kufanele uhlale unwetshana okungenani amaminithi angu-15 ngaphambi komunye umsebenzi; Kodwa-ke, ukwelula nje imisipha eyasebenza ngaphambili kuzokukwenza ube nezimo eziguquguqukayo futhi okungenakwenzeka ukulimala. Indlela enhle yokuqala ukusula ukuqala phezulu bese uya ezansi. Yelulela ku-tightness, hhayi ebuhlungu; ubamba imizuzwana engu-10-15. Ungadli. Sula zonke imisipha emzimbeni wakho kusukela entanyeni kuya emathole, ukugxila emathangeni akho, izintambo, isifuba, emuva, namahlombe.
Ukuze uthole imininingwane eminingi mayelana nokusebenza kwe-Navy SEALs kanye neminye imihlahlandlela, vakashela iwebhusayithi yabo ku-Navyseals.com