ZINTHU ZOPHUNZITSA NTCHITO ZOKHUDZA NTCHITO ZOPHUNZITSIRA NTCHITO YOPHUNZITSIRA NTCHITO YOPHUNZITSIRA NTCHITE Tsatirani ndondomeko ndipo mudzapeza zotsatira mwamsanga. Ntchitoyi yakhala ikugwiritsidwa ntchito ndi ZINYAMATA za Navy kuti anthu awo atsopano apite kukonzekera mayeso awo omaliza.
Musanayambe ntchito ZOCHITA, mungafunike kuona ngati mutha kupititsa Zida zowonongeka .
Zomwe zimaphatikizapo ntchitoyi ndi gulu I (oyamba ntchito omwe akugwira ntchito omwe sakugwira ntchito) komanso gawo lachiwiri lochita masewera olimbitsa thupi, lomwe limapangidwira omwe akugwira ntchito.
Zolemba Zopangira Ntchito ku Gawo I
Cholinga cha gulu I ndikugwira ntchito makilomita 16 pamlungu. Ndiye, ndipo pokhapokha, muyenera kupitilira ku gawo lachiwiri. Gawo Ine ndine pulogalamu ya masabata asanu ndi anayi.
Ndondomeko yothamangira - Mzere Woyamba I
MLUNGU # 1, 2: 2 maili / tsiku, 8:30 maulendo, M / W / F (6 maili / sabata)
MLUNGU 3: Palibe kuthamanga. Kuopsa kwambiri kwa zophulika zofooka
MLUNGU # 4: 3 maola / tsiku, M / W / F (9 miles / wk)
MLUNGU # 5, 6: 2/3/4/2 makilomita, M / Tu / Th / F (11 miles / wk)
MLUNGU # 7,8: 4/4/5/3 makilomita, M / Tu / Th / F (16 miles / wk)
WEEK # 9: ofanana ndi # 7,8 (16 miles / wk)
Maphunziro a Thupi (PT) Ndandanda - Mngelo I (Mon / Wed / Fri)
Amasintha ndi kubwereza
MLUNGU # 1: 4X15 PUSHUPS
4X20 SITUPS
3X3 UPS ULEMBA
MLUNGU # 2: 5X20 PUSHUPS
5X20 SITUPS
3X3 UPS ULEMBA
MLUNGU # 3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 UPS WONSE
MLUNGU # 5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 UPS WONSE
MLUNGU # 7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 UPULUMU WA PULL
MLUNGU # 9: 6X30 PUSHUPS
6X30 SITUPS
3X10 UPS ULEMBA
* Zindikirani: Zotsatira zabwino, masewero olimbitsa thupi.
Chitani pushups, ndiye seti ya situps, yotsatiridwa ndi ndondomeko yokwera, pomwepo popanda kupumula.
Pulogalamu yosambira - Mzere Woyamba I
(kumadzulo popanda zopsereza 4-5 masiku pa sabata)
MLUNGU # 1, 2: Sambani mosalekeza kwa mphindi 15.
MLUNGU # 3, 4: Sungani mosalekeza kwa mphindi 20.
MLUNGU # 5, 6: Sungani mopitirira 25 min.
MLUNGU # 7, 8: Sungani mopitirira 30 min.
MLUNGU # 9: Sungani mopitirira 35 min.
* Dziwani: Ngati mulibe malo ogwiritsa ntchito dziwe, pitani njinga kwawiri kawiri mutasambira. Ngati muli ndi malo ogwiritsa ntchito, sungani tsiku lililonse. Masiku anayi kapena asanu pa sabata ndi mamita 200 mu gawo limodzi ndi cholinga chanu choyamba kubwezera. Komanso, mukufuna kupanga mbali yanu yamanzere kumanzere ndi kumanja. Yesani kusambira masentimita 50 mu mphindi imodzi kapena pang'ono.
Nthawi Zopangira Zochita pa Gawo II (Advanced Level) Navy Seals
ZINTHU ZOMWE ZOMWE ZINYAMATA ZOKHUDZA MITU YA NKHONDO Njira yachiwiri yochita masewera olimbitsa thupi imakhala yolimbika kwambiri yopangidwa ndi anthu omwe akhala akugwira ntchito yozoloŵera yopuma kapena amene amaliza zofunikira pa gawo lomwe ndimaphunzira. Musayesetse kuchita masewerowa pokhapokha ngati mutatha kumaliza sabata 9 ya gululo .
Ndondomeko yothamanga - Mlingalenga II
(M / Tu / Th / F / Sa)
MLUNGU # 1,2: (3/5/4/5/2) makilomita 19 / sabata
MLUNGU # 3, 4: (4/5/6/4/3) makilomita 22 pa sabata
MLUNGU # 5: (5/5/6/4/4) maola 24 / sabata
MLUNGU # 6: (5/6/6/6/4) makilomita 27 / sabata
MLUNGU # 7: (6/6/6/6/6) maola 30 / sabata
* Dziwani: Kwa masabata # 8-9 ndi kupitirira, sikofunika kuwonjezera mtunda wa wothamanga; ntchito pa liwiro la ma kilomita 6 othamanga ndikuyesera kuwafikitsa ku 7:30 pa mailosi kapena pansi.
Ngati mukufuna kuwonjezera mtunda wa kuthamanga kwanu, chitani pang'onopang'ono: osapitirira maola imodzi patsiku akuwonjezeka sabata iliyonse pamapeto pa sabata # 9.
Ndondomeko Yophunzitsa Thupi - Mlingalenga II
(Mon / Wed / Fri)
Amasintha ndi kubwereza
MLUNGU # 1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 UPS ULEMBA
3X20 MAFUNSO
MLUNGU # 3, 4: LOX20 PUSHUPS
10X25 SITUPS
4X10 UTSU WA PULL
10X15 MAFUNSO
MLUNGU # 5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 MAFUNSO
MLUNGU # 6: 20X20 PUSHUPS
20X25 SITUPS
5X12 UPS ULEMBA
20X15 MAFUNSO
Ntchitoyi imapangidwira kupirira kwa minofu yayitali. Kutopa kwa minofu kumatenga pang'onopang'ono nthawi yaitali ndikukhala ndi nthawi yokwanira yopanga ntchito yobwereza.
Zotsatira zabwino, masewero ena omwe amachitidwa, kuti apumitse gulu la minofu kwa kanthawi kochepa. Zomwe zili m'munsizi zikugwiritsidwa ntchito mosiyana ndi ntchito yanu mukakhala mukutsatira miyezo ya Gawo I ndi II.
Kugwiritsa ntchito piramidi
Mungathe kuchita izi ndi masewero olimbitsa thupi. Cholinga ndikumangirira pang'onopang'ono ku cholinga, ndiye kubwezeretsanso kumayambiriro kwa ntchito. Mwachitsanzo, kukwera, malo, pushups, ndi kuzisintha kungasinthidwe monga momwe zilili pamwambapa, koma nthawi ino sankhani nambala kuti mukhale ndi cholinga chanu ndi kumanga nambala imeneyo. Chiwerengero chirichonse chimawerengera monga mwayikidwa. Gwiritsani ntchito njira yanu mmwamba ndi pansi piramidi. Mwachitsanzo, nenani cholinga chanu ndi "5."
Chiwerengero cha Kubwereza
UFUMU WA PULL: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # kukoka)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pulls)
MALANGIZO: mofanana ndi pushups
Kugwiritsa Ntchito Kusambira - Mlingalenga Wachiwiri
(Masiku 4-5 / sabata)
MLUNGU # 1, 2: Sungani mosalekeza kwa 35 min.
MLUNGU # 3, 4: Sungani mosalekeza kwa mphindi makumi awiri ndi zisanu.
MLUNGU # 5: Sungani mosalekeza kwa mphindi 60. ndi zopsereza.
MLUNGU # 6: Sungani mopitirira 75 min. ndi zopsereza.
* Dziwani: Poyambirira, kuchepetsa kupanikizika koyamba pamatumbo anu pamene mukuyamba ndi zipsepse, kusambira kwina mamita 1000 ndi zopsereza ndi mamita 1000 popanda iwo. Cholinga chanu chiyenera kukhala kusambira masentimita 50 mu masekondi 45 kapena osachepera.
Kutambasula ndi Kuphunzitsa Pathupi
Kuchokera Mon / Wed / Fri kumaperekedwa ku PT, ndi kwanzeru kupatula mphindi 20 pa Thupi / Thu / Sat kutambasula. Muyenera kutambasula kwa mphindi 15 musanayambe kuchita masewera olimbitsa thupi; Komabe, kutambasula minofu yomwe inagwiritsidwa ntchito kale kumakupangitsani kukhala osinthasintha komanso osadwala pang'ono. Njira yabwino yothetsera kutambasula ndiyo kuyamba pamwamba ndikupita pansi. Onetsetsani kuti muwumve, osati kupweteka; gwiritsani masekondi 10-15. MUSAKHALA. Tambani minofu iliyonse m'thupi lanu kuchokera pa khosi kupita ku ng'ombe, kuika pa ntchafu zanu, hamstrings, chifuwa, kumbuyo, ndi mapewa.
Kuti mudziwe zambiri zokhudza zolemba za Navy SEALs ndi zolemba zina, pitani pa webusaiti yawo pa Navyseals.com