Kuyezetsa kovomerezeka kulowa ku magulu osiyanasiyana apadera monga asilikali a British ndi Australia ndi Savy SEALS ndi Deltas (mwinamwake) ndi ovuta komanso ovuta. Kukhala wathanzi mwakhama pa maudindo apaderawa kumafunikira mphamvu ndi chipiriro, kuphatikizapo luso lapadera la luso la maganizo. Nkhaniyi ikufotokoza mwachidule zofunikira za thupi ndi zofunikira zomwe muyenera kuzikonzekera kuti mukonzekere kuyesedwa kwa magulu ankhondowa.
Muyenera kupempha chidziwitso kuchokera kumagulu okhaokha kuti mudziwe zoyenera zowonjezera komanso zofunikira kuti muyambe kugwiritsa ntchito. Nkhaniyi ingakhale chidule cha mfundo zazikulu ndi zochita.
Zofunikira Zambiri ndi Zofunikira Zina
Mipikisano yapamwamba yapamwamba monga US ndi UK Marines, a US ndi British paratroopers, ma commandos a Australia ndi ena osiyanasiyana amadziwika ndi miyezo yawo yapadera ya thupi. Komabe, magulu akuluakulu, omwe amagwiritsidwa ntchito m'magulu ang'onoang'ono kapena okha pamtunda wautali, komanso kuchokera ku nyanja ndi mpweya - SAS, SEALS, ndi Deltas Mwachitsanzo - nthawi zambiri amafunikira luso lowonjezera komanso luso lachidziwitso.
Makhalidwe Achikhalidwe
M'munsimu muli miyezo yambiri yolimbitsa thupi yomwe ikuyenera kukukonzekeretsani kuti musankhe masewera olimbitsa thupi. Ofunsira ambiri adzakhala oyenera kuposa izi, ndipo mudzakhala mukuwononga nthawi yanu ngati simukugwirizana ndi lusoli, ngakhale kuti mphamvu zosiyana zimakhala zosiyana.
Njirayi ndiyenerera kuti musataye mavuto. Sungani mphamvu zanu pazovuta zokhudzana ndi maganizo ndi m'maganizo zomwe ena akuganiza kuti ndi 60 peresenti ya chisankho.
SAS yatsopano ya ku Australia yotchedwa SAS: The Search for Warriors, inatilowetsa kuyeza kwa Australia ku SASR kwa amuna 130 (osachepera 20 peresenti anapanga).
Imodzi mwa ntchito zoyamba inali kuyenda kwa makilomita 20 (pafupifupi makilomita 12) ndi makilogalamu pafupifupi 30 a paketi ndi zipangizo pansi pa maola atatu mphindi 15. Izi ziyenera kuchitika pafupipafupi 6.5-7 makilomita pa ola kuyenda / kuthamanga kwachangu kuti zikhale bwino pansi pa nthawi ya malire. Izi siziyenera kukhala zovuta kwambiri ntchito kwa msilikali wamng'ono woyenera kapena msilikali wogwira ntchito woyenera. Iwo amene adatuluka pa sitejiyi sadakonzedwe mwakuthupi.
Pezani miyezo iyi yokhudzana ndi kupirira:
- Beep, test-stage kapena test shuttle. Mzere 14
- Makilomita atatu akuthamanga: 11.5 Mphindi
- Kuthamanga kwa kilomita zisanu: Mphindi 20
- Kuthamanga kwa kilomita khumi: 42 minutes
- Makilomita makumi awiri akuthamanga: 88 minutes
- Kuthamanga marathon (42.2 kilomita): 3 maola 15 mphindi. Kapena kutalika kwa Olimpiki triathlon mu maola awiri mphindi 30
- Sungani makilomita awiri mu mphindi 40.
- Yendani makilomita 40 ndi pakiti 20 kg mu maora 7
Cholinga cha miyezo iyi / kupirira:
- Pushups, thupi lonse: 80
- Zomwe zikuchitika, zowonjezera usilikali: 100
- Pullups (kuyenera kumangirira ndi chinyalala): 12
Ndayika mndandanda pamodzi kuchokera pazochitika zanga - kusungirako zochitika za usilikali koma osati mphamvu yapadera - ndi LOT ya kuyenda ndi kuyenda ndi mapaketi onse pamodzi ndi marathon ndi triathlon ndi kuphunzitsidwa kulemera kwa zaka zambiri. Ngati mutha kukwaniritsa miyezo yapamwamba pamtunduwu, muyenera kukhala ndi mphamvu yapamwamba ndi yapamwamba ya thupi komanso kupirira, komanso kukulitsa thupi.
Sitiyenera kukhala ndi mavuto ochulukirapo ndi zinthu zolimbitsa thupi za SAS, SEALS, ndi zina zosankha kapena maphunziro. Kaya mukukumana ndi zofuna zamaganizo, kuphatikizapo kugona ndi kuwonongedwa kwa zakudya ndi zina, ndi nkhani ina. Ambiri adzalephera pa izi monga tawonera posachedwa pazithunzi zapamwamba pa TV pa kuyesedwa kosankhidwa kwa SASR.
Chifukwa chimodzi chokhalira ndi mpikisano wokwanira mu maphunzirowa ndi chifukwa cha kutopa kwakukulu komwe kumapita ndi maola atatu kapena kuposerapo mwamphamvu thupi popanda kupumula. Ngakhale zili choncho, kuthekera kwanu kuthamanga bwino pamtunda uwu kungakhale kochepa ndi mtundu wa minofu yamtundu ; zozizira mofulumira ndi zowonjezera mphamvu sizingagwirizane ndi ntchito izi zoleza mtima.
Izi zikhoza kukhala zolepheretsa kuti mupambane pa chisankho chapadera kapena maphunziro. Koma musataye mtima; Mitundu yachangu imatha kuphunzitsidwa kuti ipirire, ndipo liwiro limakhala lothandiza nthawi zonse. Khalani nawo.
Kuphunzira Kulemera
Kupereka maphunziro anu pakati pa kupirira ntchito ndi kuphunzitsa mphamvu kumakhala kovuta chifukwa mtundu uliwonse uli ndi chizoloŵezi chokhazikitsa thupi lapadera ndi biochemistry. Mudzasowa kuti mugwirizane ndi zomwe zingatheke kuti mukhale oyenerera onse awiri. Zochulukira zambiri ndi zowonjezera mphamvu zowonongeka zidzakuchepetsani kufuna kupirira zinthu monga maulendo ataliatali; ndi thupi lanu lochepa kwambiri ndi mphamvu zomwe zingakuthandizeni kuti musagwirizane ndi chingwe, kukwera, kusambira ndi ntchito yapamwamba yamphamvu yapamwamba, kuphatikizapo kukopa katundu ndi katundu.
Thupi lapansi. Kuthamanga , makamaka mapiri akuthamanga ndi nthawi yofulumira , kukupatsani mphamvu yabwino ya mwendo. Mukhoza kuwonjezera ichi ndi masewera olimbitsa thupi omwe amachititsa kuti ntchitoyi ikhale yovuta, yomwe imakhala ndi mphamvu yamtundu komanso yam'mbuyo.
Thupi lapamwamba. Muyenera kukhala ndi minofu yam'mbuyo, makamaka amphaka (latissimus), mitsempha yamphongo, ndi misampha (trapezius) pamwamba pa mapewa. Mwachidziwikire, simungathe kunyalanyaza minofu yaikulu ya mkono - ma biceps ndi triceps kutsogolo ndi kumbuyo kwa mikono yakumwamba.
M'munsimu muli mndandanda wa zochitika zolimbitsa thupi kuti mumange thupi lanu ndikuthandizani kuchita zovuta zowonjezera. Mudzachitanso zambiri, ziphuphu zambiri, malo, ndi pullups - kufooka - mu gawo limodzi la maselo ambiri.
- Bungwe la banki la Barbell
- Barbell kapena wosayankhula akugwedeza pamzere
- Makina a asilikali a Barbell (pamwamba)
- Makina a mzere wachitsulo
- Makina osungirako a Lat
- Barbell amatsuka woyera kapena mphamvu yoyera
- Pullups - kupambanitsa ndi kugwedeza
- Bicep curls
- Pezani zowonongeka zamtambo kapena zowonjezereka zowonjezera kapena kuzungulira
Chidule
Uthenga wapamwamba pano sikuti uzikonzekeretsa kukonzekera kwa mayesero oyenerera osankhidwa. Pa malo ena, mungathe kuona zitsanzo za maphunzilo a miyezi itatu zokonzedwa kuti zikuyenereni bwino, koma miyezi itatu si nthawi yokwanira ngati mutayamba kuyambira. Ndikuganiza kuti mukufunikira miyezi 6 ndikukonzekera mwambo wokwanira miyezi 12, ndikuphunzitsanso nthawi zonse kuti mukhale ndi kusintha kwa thupi ndi sayansi yamagetsi yomwe ikuyimira kukhala ndi mphamvu yowonjezera mphamvu ndi mphamvu.