Kuongororwa kwekupinda kwekupinda kune mauto akasiyana-siyana ehondo seBritain neAustralia SAS uye Navy SEALS uye Deltas (zvichida) yakasimba uye inoda. Kuita muviri kwakakosha kwemasimba aya anokosha kunoda simba remuviri nekutsungirira, pamwe nehutano hunoshamisa hwepfungwa dzepfungwa zvakare. Ichi chinyorwa chinopa mhedziso yehutano hwakanaka uye yekudzidziswa zvinodiwa nemitemo yaunofanira kutarisa kuitira kuti uve wakagadzirira kusarudzwa kunoitwa mauto ehondo.
Iwe unofanirwa kukumbira ruzivo kubva kumauniti pachako kuti uzviwane iwe unyanzvi hwakakwana zvakakwana uye kupinda mune zvekushandira kwako. Ichi chinyorwa chinongova chidimbu chemashoko akazara uye maitiro.
General Fitness uye Zvimwe Zvido
Kukwidzivirira kwemauto masimba sekuSouth America uye UK Marines, maRoat and British paratroopers, ma commandos eAustralia uye vamwe vakasiyana-siyana vanozivikanwa nokuda kwemaitiro avo akasiyana ekugwinya mumuviri. Kunyange zvakadaro, kuvhara simba, kunowanzoshanda mumapoka maduku kana voga pamharaunda yakareba netsoka, uye kubva kugungwa nemhepo - SAS, SEALS, uye Deltas somuenzaniso - kazhinji zvinoda humwe hutano nemapurogiramu epfungwa kuti abudirire.
Fitness Standards
Pasi pane marongerwo ehutano hwehutano hunofanira kukugadzirira iwe hukuru hwekusarudza masimba ematambudziko. Vazhinji vanoita basa vachave vakakwana kupfuura izvi, uye iwe unenge uri kuparadza nguva yako kana iwe usati uri pedyo nemano aya, kunyange zvazvo masimba akasiyana akasiyana.
Nzira iyi ndeyekukodzera zvakakwana kuti urege kukanganisa matambudziko epanyama. Chengetedza simba rako kune zvinetso zvepfungwa uye zvepfungwa zvinofungidzirwa nevamwe se 60 muzana yekusarudza.
Nhoroondo yeAustralia yakanyorwa SAS: The Search for Warriors, yakatiendesa kuAustralia SASR kuongororwa kusarudzwa kwevarume 130 (vashoma kusvika 20 muzana vakaitora).
Imwe yemabasa ekutanga yaiva kufamba kwepakati pamakiromita makumi maviri (anenge makiromita gumi nemaviri) uye anenge makirogiramu makumi matatu (anenge 66 pounds) yepakiti nemashandisi mumaawa masere matatu nemaminetsi gumi nemashanu. Izvi zvinoda kuitika kumativi anenge 6.5-7 makiromita neawa achifamba / kutamba kufamba kunofara pasi penguva yekupera. Izvi hazvifaniri kunge zvakanyanya kuoma basa remusikana wechidiki akakodzera kana kuti musungwa anofambisa mushandi. Avo avo vakaderera kunze kwechigamba ichi vakanga vasina kugadzirwa.
Tarisira aya aerobic / kutsungirira mitemo:
- Beep, multi-stage kana kuvhara. Nhamba 14
- Makiromita matatu anomhanya: 11.5 maminitsi
- Makiromita mashanu kumhanya: maminitsi makumi maviri
- Makilomita gumi anomhanya: 42 maminitsi
- Makilomita makumi maviri ekumhanya: 88 maminitsi
- Mhanya marathon (42.2 kms): 3 maawa 15 maminitsi. Kana kureba kweOlimpiki triathlon mumaawa maviri makumi matatu nemaminiti makumi matatu
- Shamba makiromita maviri mumaminitsi makumi mana.
- Famba makiromita makumi mana ne 20 kilogram pack mumaawa manomwe
Chinangwa chemasimba aya / kutsungirira mitemo:
- Pushups, muviri wose: 80
- Mamiriro ezvinhu, mauto ehondo: 100
- Pullups (kune yakakodzera hang nechina chinowanikwa): 12
Ndakaisa mazita pamwe chete kubva pane zvandinowana - kuchengetedza ruzivo rwemauto asi kwete masimba anokosha - uye LOT yekufamba nekufamba nemakwikwi akazara pamwe marathon ne triathlon uye ruzivo rwekudzidzira kuwanda kwemazana emakore. Kana iwe uchikwanisa kusvika kumitambo yehutano yepamusoro, iwe unofanirwa kuva nehupamhi hwepamusoro uye pasi pasi muviri uye kutsungirira, uye utano hwakanaka.
Iwe haufaniri kunge uine matambudziko akawanda kwazvo nehutano hwakanaka hwomuviri weSAS, SEALS, uye mamwe maitiro ekusarudza kana kudzidziswa. Pasinei nokuti unosangana nemafungiro epfungwa, kusanganisira kurara uye kuparadzwa kwezvimwewo, kune imwe nyaya. Vakawanda vanokundikana pane izvi sezvatakaona munguva pfupi pahurukuro yakareba yeterevhizheni kuAustralia SASR kuongororwa kusarudzwa.
Chimwe chikonzero chekubatanidza marathon yakazara mukudzidziswa uku ndeyekuwana kuneta kunorema kunofamba nemaawa matatu kana kupfuura kwepamusoro-soro kwekuita muviri pasina kuzorora. Kunyangwe zvakadaro, kukwanisa kwako kumhanya zvakanaka pamakiromita aya kunogona kunge kwakagadzikana nemasuru fiber type ; kutsva-kutsvaira kwemafirati nemagetsi emagetsi hazvina kukodzera kumabasa aya ekutsungirira kwenguva refu.
Izvi zvinogona kuva chikonzero chinokanganisa mukubudirira pakusarudza masimba kana kudzidziswa. Asi usaora mwoyo; mafungiro echitsotsi anogona kudzidziswa kutsungirira, uye kukurumidza kunobatsira nguva dzose. Bata nayo.
Weight Training
Kugovera kurovedza kwako pakati pekutsungirira mabasa uye kudzidziswa simba kunenge kwakaoma nokuti rudzi rumwe norumwe runova netsika yekukudziridza chimiro chakakosha uye biochemistry. Iwe uchada kuita zvakanakisisa zvinokwanisika kuti uve wakakwanisa mune zvose zviri zviviri. Zvakawanda zvakawanda uye zvishoma-zvakagadzirwa aerobic simba zvishoma nezvishoma zvinoda kukutsvaka mabasa ekutsungirira semakwikwi emakore akawanda; uye zvishoma zviduku-musimba uye simba rinogona kukonzera kukwanisa kwako kurarama netambo, kukwira, kushambi uye basa rose rekumusoro-simba, kusanganisira kubvisa zvinorema zvinotakura uye midziyo.
Muviri wepasi. Mhanya , kunyanya chikomo ichimhanya uye nguva dzinokurumidza , ichakupa simba rakasimba remakumbo. Iwe unogona kuwedzera izvi nekanguva yenguva yekudzivirira uye yekufa kwekushanda, izvo zvichaita simba rekutanga uye rakadzika shure.
Muviri wepamusoro. Iwe unofanirwa kukudziridza mushure mushure, kunyanya lats (latissimus), mafudzi (deltoid) misungo, uye misungo (trapezius) kumusoro kwepamusoro pemapfudzi. Zvinonzwisisika, haugoni kufuratira hukuru hwemisungo - biceps uye triceps pamberi uye kumashure kwemaoko ekumusoro.
Pasi pane urongwa hwekureruka kudzidziswa maitiro ekuvaka iyo muviri wepamusoro uye kukubatsira iwe kuita zvakawanda zvepushups uye pullups. Iwe uchaitawo zvakawanda, zvakawanda zvinokonzerwa nepushups, situps, uye pullups - kuneta - mune imwe chikamu chezvikamu zvakawanda.
- Barbell bench press
- Bharbell kana dumbbell akafugama pamusoro pemutsara
- Bhizimisi remauto eBarbell (pamusoro)
- Mutsara wemakero
- Lat pulldown machine
- Bharbell rinoramba rakachena kana simba rakachena
- Kuputira - kunyanya uye kubata
- Bicep curls
- Taridza kambani kushandiswa kana kupfurikidza kwepamusoro kana kuputika
Summary
Mharidzo huru pano haisi yekuita zvekugadzirira kwekugadzirira kwezvinhu izvi zvinoda kusarudzwa mumiedzo. Pane dzimwe nzvimbo, unogona kuona mienzaniso yemwedzi mitatu yekurovedza zvirongwa zvakagadzirirwa kukuita zvakakodzera, asi mwedzi mitatu haisi nguva yakakwana kana ukatanga kubva. Mune maonero angu, unoda mwedzi mitanhatu uye uchigadzirira mwedzi 12, uchidzidzira nguva dzose kuitira kukudziridza kushanduka kwemuviri kwechimirochemistry uye mafungiro evanhu anomiririra aerobic uye simba simba.