Iyo Navy SEALs Basa rekuita basa ndeyekuoma kune iyo isiri yevose. Tevedzera tsika uye iwe uchawana mhinduro nokukurumidza. Ichi chikoro chakashandiswa neNavy SEALs kuti vatori vadzo vatsva vagadzirire kupedza muedzo wavo wokupedzisira.
Usati watanga SEALS workouts, unogona kuve uchida kuona kana iwe uchikwanisa kupfutidza Army Physical Fitness uye Kurwisana Kuedza Kuedzwa .
Iyo miviri miitiro yekushanda inosanganisira chikwata I (a vatangidzi vekuita basa kune avo vasiri kushanda) uye chirongwa chechipiri chekuita basa, chakagadzirirwa kune avo vari kushanda iye zvino.
Basa Rokushanda Routine yeChechi I
Chinangwa chechikamu I ndechekushanda kusvika pamakiromita makumi matanhatu nevhiki kwekushanda . Zvadaro, uye chete ipapo, iwe unofanira kuramba uchienda kune rimwe boka II. Chikamu I iri purogiramu yevhiki yepfumbamwe.
Runomirira Purogiramu - Nhamba I
VHIKI # 1, 2: 2 makiromita / zuva, 8:30 pakarepo, M / W / F (6 maira / vhiki)
VHIKI # 3: Hapana kumhanya. Dambudziko guru rekutengesa kunetseka
VHIKI # 4: 3 makiromita / zuva, M / W / F (9 maira / wk)
VHIKI # 5, 6: 2/3/4/2 makiromita, M / Tu / Th / F (11 maira / wk)
VHIKI # 7,8: 4/4/5/3 makiromita, M / Tu / Th / F (16 maira / wk)
Vhiki # 9: yakafanana ne # 7,8 (16 makiromita / wk)
Kudzidzisa Panyama (PT) Purogiramu - Nhamba I (Mon / Wed / Fri)
Inoisa uye Kudzokorora
VHIKI # 1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
VHIKI # 2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
VHIKI # 3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
VHIKI # 5: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
VHIKI # 7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
VHIKI # 9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS
* Cherechedza: Pamigumisiro yakanaka, mamwe maitiro.
Ita chigadziro chemashuputi, ipapo seti ye situps, inoteverwa neketani yekukwira kumusoro, pakarepo pasina kuzorora.
Purogiramu Yokushamba - Nhamba I
(sidestroke isina zvimbi 4-5 mazuva pavhiki)
VHIKI # 1, 2: Shanya uchienderera mberi kwemaminitsi gumi nemashanu.
VHIKI # 3, 4: Shanya uchienderera mberi kwemaminitsi makumi maviri.
VHIKI # 5, 6: Shanya uchienderera mberi kwemaminitsi makumi maviri nemashanu.
VHIKI # 7, 8: Shanya uchienderera mberi kwemaminitsi makumi matatu.
VHIKI # 9: Shanya uchienderera mberi kwemaminitsi makumi matatu.
* Cherechedza: Kana usingakwanisi kuwana dziva, tharaira bhasikoro kaviri kana yakareba iwe uchida kushambira. Kana iwe uchikwanisa kupinda mudziva, shambira zuva rega rega riripo. Mazuva mana kusvika mashanu pavhiki uye mamita 200 muchikamu chimwe chete ndiyo yekutanga kugadzirisa chinangwa chako. Uyezve, iwe unoda kukudziridza nzvimbo yako yakasara kumativi ose ari kuruboshwe uye kurudyi. Edza kushambira mamita 50 muminiti imwe chete kana pasi.
Basa Rokushanda Routine yeChikamu II (Advanced Level) Navy Seals
IWavy Navy SEALs Category II Workout Routin is workout yakanyanya yakagadzirirwa kune avo vakave vachibatanidzwa nepurogiramu yekudzidzira fintess muviri kana avo vakapedza zvinodiwa zveboka rekushanda. Usaedza kuita basa iri kunze kwekuti iwe unogona kupedza vhiki 9 yeboka I workout .
Runomirira Purogiramu - Nhare II
(M / Tu / Th / F / Sa)
VHIKI # 1,2: (3/5/4/5/2) makiromita 19 maira / vhiki
VHIKI # 3, 4: (4/5/6/4/3) makiromita makumi maviri nevhiki / vhiki
VHIKI # 5: (5/5/6/4/4) makiromita makumi mana nemavhiki
VHIKI # 6: (5/6/6/6/4) makiromita makumi manomwe nemavhiki
VHIKI # 7: (6/6/6/6/6) makiromita makumi matatu nevhiki
* Cherechedza: Kwemavhiki # 8-9 nekupfuura, hazvidi kuwedzera chikamu chekumhanya; shanda pamhanho yemakiromita matanhatu ekumhanya uye edza kuvaendesa pasi kusvika pa7:30 pamiraira kana pasi.
Kana uchida kuwedzera chikamu chekumhanya kwako, ita zvishoma nezvishoma: hausi maira imwe chete pazuva kuwedzerwa vhiki imwe neimwe kupfuura kwevhiki # 9.
Kudzidzira Panyama Purogiramu - Nhare II
(Mon / Wed / Fri)
Inoisa uye Kudzokorora
VHIKI # 1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 MASHOKO
VHIKI # 3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 MASHOKO
VHIKI # 5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 MASHOKO
VHIKI # 6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 MASHOKO
Aya maitiro akagadzirirwa kurema musikana kutsungirira. Utsi hwakaneta huchatora nguva refu uye kwenguva yakareba kukura kuita zvakakodzokorora kushanda.
Kuti zvive nemigumisiro yakanakisisa, mamwe maitiro ezvimwechete akaiswa, kuitira kuti vasarudze boka remasumbu kwenguva pfupi. Izvo zvakanyorwa pasi apa zvakanyorwa zvinopiwa kuitira kusiyanisa basa rako kana uchingosangana neChechi I ne2.
Piramidi Inoshanda
Iwe unogona kuita izvi nemabasa ose. Chinhu chacho ndechekudzikisa zvishoma nezvishoma kusvika kune chinangwa, wozovakazve pasi kusvika pakutanga kwekuvhima. Semuenzaniso, kutora-ups, situps, pushups, uye kuvhara kunogona kushandiswa sezvinoitwa mubasa iri pamusoro apa, asi nguva ino sarudza nhamba kuti ive chinangwa chako uye uwedzere kusvika kuhamba iyoyo. Nhamba imwe neimwe inofananidzwa seyakagadzirirwa. Shandisa nzira yako kumusoro uye pasi piramidi. Somuenzaniso, taura kuti chinangwa chako "5."
Nhamba Yezvidzodzo
UYE UYE UYE: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # kuvhura)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X # mafungiro)
ZVINONYANYA: zvakafanana neyamapushups
Kubasa Kushambadzira - Nhamba II
(Mazuva 4-5 / vhiki)
VHIKI # 1, 2: Shanya uchienderera mberi kwemaminitsi makumi matatu.
VHIKI # 3, 4: Shanya uchienderera mberi kwemaminitsi makumi mana nemashanu.
VHIKI # 5: Shanya uchienderera mberi kwemaminitsi makumi matanhatu. ane fini.
VHIKI # 6: Shanya uchienderera mberi kwemaminitsi makumi manomwe. ane fini.
* Cherechedza: Pakutanga, kuderedza kushungurudzika kwekutanga pamakumbo ako paunenge uchitanga nemafuta, kushambira kwemasita 1000 nemafuta uye mamita 1000 pasina ivo. Chinangwa chako chinofanira kunge chiri kushambira mamita makumi mashanu mumaminitsi 45 kana pasi.
Kutora uye Kudzidzisa Panyama
Kubva musi weMu / Wed / Fri vagozvipira kune PT, zvakachenjera kuzvipira kwemaminitsi makumi maviri paTu / Thu / Sat kutambanudza. Iwe unofanirwa kutaridzika kwemaminitsi gumi nemashanu musati wapedza basa; zvisinei, kungotarisa zvisikwa zvekare zvakashanda zvinokuita kuti uwedzere kuchinja uye zvishoma kuti uzvikuvadze. Nzira yakanaka yekutanga kutarisa ndeyokutanga kumusoro uye kuenda pasi. Tsikira kuoma, kwete kumarwadzo; kubata kwemaminitsi 10-15. Usatora. Tambanudza mishonga yose mumuviri wako kubva pamutsipa kusvika kumhuru, kuisa pahudyu dzako, hamstrings, chifuva, shure, uye mapepa.
Kuti uwane mamwe mashoko pamusoro pekushandisa kweNavy SEALs nemimwe mirayiridzo, shanyira webasa ravo paNavyseals.com