Cov Nav Roob Ua Haujlwm Kev Ua Haujlwm yog ib qho nyuaj uas tsis yog rau txhua tus neeg. Ua raws li txoj kev ua ub ua no thiab koj yuav tau txais kev tshwm sim sai. Qhov kev ua haujlwm no tau siv los ntawm Navy SEALs kom tau lawv cov neeg ua haujlwm tshiab npaj xeem dhau lawv qhov kev xeem tiav.
Ua ntej pib SEALS cov kev ua haujlwm, koj tuaj yeem xav pom tias koj tuaj yeem hla dhau Pawg Tub Rog Kev Ua Si thiab Tuaj Npaj Nyeem Ntawv .
Ob qhov kev xyaum ua haujlwm muaj xws li qeb I (pib xyaum ua haujlwm rau cov neeg uas tsis tshua muaj siab ntseeg) thiab ib qho kev ua haujlwm qeb II, uas tsim rau cov uas tseem ua haujlwm tam sim no.
Workout sij rau Hom I
Lub hom phiaj ntawm qeb kuv yog ua haujlwm txog 16 mais ntawm ib lub lim tiam ntawm kev khiav . Tom qab ntawd, thiab tsuas yog tom qab ntawd, koj yuav tsum ua mus ntxiv rau ntawm qib 2 ce. Pawg I yog 9 lub lim tiam ntawm qhov kev pab cuam.
Khiav Tawm Tseg - Qib Kuv
HNUB # 1, 2: 2 mais / hnub, 8:30 PACE, M / W / F (6 mais / vasthiv)
HLI # 3: Tsis khiav. Siab muaj kev ntxhov siab
HLI # 4: 3 mais / hnub, M / W / F (9 mais / wk)
HLA # 5, 6: 2/3/4 km mais, M / Tu / Th / F (11 mais / wk)
UAS # 7,8: 4/4/5/3 mais, M / Tu / Th / F (16 mais / wk)
HLI # 9: tib yam li # 7,8 (16 mais / wk)
Cov Kev Kawm Lub Cev (PT) Teem Sij Hawm - Theem I (Mon / Wed / Fri)
Poob thiab Plaub Hlis
HLI # 1: 4 X 15 PUSHUPS
4X20 SITUPS
3X3 HLOOV UAS
HLI # 2: 5 X 20 PUSHUPS
5 X 20 SITUPS
3X3 HLOOV UAS
HLI # 3,4: 5 X 25 PUSHUPS
5 X 25 SITUPS
3X4 HLOOV UAS
HLI # 5,6: 6 X 25 PUSHUPS
6 X 25 SITUPS
2X8 HLOOV UAS
HLI # 7,8: 6X30 PUSHUPS
6X30 SITUPS
2 X 10 ROV QAB UAS
HLI # 9: 6X30 PUSHUPS
6X30 SITUPS
3 X 10 PUB UPS
* Lus Cim: Kom tau zoo tshaj plaws, ua lwm yam.
Ua ib pawg pushups, tom qab ntawd ib txheej ntawm situps, ua raws li ntawm ib qho kev rub ntawm qhov sawv, tam sim ntawd nrog tsis so.
Cov sij hawm ua luam dej - Theem I
(kev taw kev tsis muaj plaub hnub 4-5 hnub hauv ib lub lim tiam)
HNUB LUS # 1, 2: Ua haujlwm tsis so rau 15 feeb.
HNUB QUB # 3, 4: Ua haujlwm tsis tu ncua rau 20 feeb.
HNUB LIM # 5, 6: Swim tsis tu ncua rau 25 min.
HNUB LUS # 7, 8: Swim tsis tu ncua rau 30 feeb.
ZAJ LUS # 9: Swim tsis tu ncua rau 35 min.
* Ceeb Toom: Yog tias koj tsis muaj peev xwm caij rau lub pas dej ua ke, caij lub tsheb kauj vab ntev dua ob zaug tsuav koj ua luam dej. Yog tias koj nkag tau rau lub pas dej, ua luam dej txhua txhua hnub. Plaub rau tsib hnub hauv ib lub lim tiam thiab 200 meters ntawm ib qho kev sib ntsib yog qhov koj pib lub hom phiaj ua haujlwm. Tsis tas li ntawd, koj xav tsim koj lub voj voog ntawm sab laug thiab sab xis. Sim ua luam dej 50 meters hauv ib feeb lossis tsawg dua.
Workout Routine rau Qib II (Cov Qib Siab Siab) Cov Ruaj Ntseg Hauv Nkoj
Cov Navy SEALs Qib II Workout Routine yog ib txoj haujlwm hnyav tshaj plaws uas tsim rau cov neeg uas tau koom nrog rau cov kev cob qhia lub cev niaj hnub los yog cov uas tau ua tiav cov hauj lwm ntawm qeb I workout sij hawm. Tsis txhob sim txoj haujlwm no tshwj tsis yog koj tuaj yeem ua kom tiav rau lub 9 hli ntawm qeb I workout .
Khiav Tawm Tseg - Qib II
(M / Tu / Th / F / Sa)
HNUB # 1,2: (3/5/4/5/2) mais 19 mais / vasthiv
HNUB # 3, 4: (4/5/6/4/3) mais 22 mais / vasthiv
HLI # 5: (5/5/6/4/4) mais 24 mais / vasthiv
HLI # 6: (5/6/6/6/4) mais 27 mais / vasthiv
HLI # 7: (6/6/6/6/6) mais 30 mais / vasthiv
* Ceebtoom: Rau lub lim tiam # 8-9 thiab dhau los, nws tsis yog tsim nyog los nce qhov kev nrug ntawm tus khiav; ua haujlwm rau kev khiav ceev ntawm koj tus mais 6 mais thiab sim kom lawv nqis rau 7:30 ib mais lossis qis dua.
Yog tias koj xav kom qhov kev ncua deb ntawm koj tus khiav, maj mam ntxiv: tsis tshaj li ib mais tauj ib hnub nce rau txhua lub lim tiam dhau hnub # 9.
Kev Kawm Txog Lub Cev Lub Cev - Qib II
(Mon / Wed / Fri)
Poob thiab Plaub Hlis
HLI # 1, 2: 6X30 PUSHUPS
6 X 35 SITUPS
3 X 10 PUB UPS
3 X 20 DIPS
HLI # 3, 4: LOX20 PUSHUPS
10 X 25 SITUPS
4 X 10 ROV QAB UAS
10 X 15 DIPS
HLI # 5: 15 X 20 PUSHUPS
15 X 25 SITUPS
4 X 12 PULLUPS
15 X 15 DIPS
HLI # 6: 20 X 20 PUSHUPS
20 X 25 SITUPS
5 X 12 PAB UPS
20 X 15 DIPS
Cov kev ua hauj lwm no yog tsim los rau cov kab mob ntev ntev. Nqaij qaug zog yuav maj mam siv sij hawm ntev dua thiab ntev dua los tsim cov kev ua hauj lwm siab repetition.
Rau qhov zoo tshaj plaws, kev ua kom ib ce muaj zog txhua qhov teeb tsa, kom tau so ntawd cov leeg mob ib ntus. Cov kev ua haujlwm hauv qab no yog muab rau koj cov kev ua haujlwm dhau los thaum koj tau ntsib Qib Kawm I thiab II.
Pyramid Workouts
Koj tuaj yeem ua qhov no nrog ib ce. Cov khoom no yog maj mam tsim kom txog thaum lub hom phiaj, ces rov qab pib rau qhov pib ntawm kev ua haujlwm. Piv txwv, pull-ups, situps, pushups, thiab dips tuaj yeem ua raws li cov kev ua haujlwm saum toj no, tab sis lub sijhawm no xaiv ib tug lej ua koj lub hom phiaj thiab tsim kom muaj tus lej ntawd. Txhua tus naj npawb suav raws li txheej txheem. Ua haujlwm rau koj txoj kev nce thiab nqis lub hauv. Piv txwv, hais koj lub hom phiaj yog "5."
Pes Tsawg ntawm cov lus teb
ROV TSEV: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # rub tawm)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X # nce toj)
DIPS: tib yam li pushups
Ua Phooj Ywg Dej - Qib II
(4-5 hnub / vas thiv)
HNUB LUS # 1, 2: Ua haujlwm tsis tu ncua rau 35 feeb.
HNUB LUS # 3, 4: Ua luam dej tsis tu ncua rau 45 min.with fins.
LUB HLI # 5: Ua luam dej tsis tu ncua rau 60 min. nrog fins.
NQE LUS TEB # 6: Swim tsis tu ncua rau 75 min. nrog fins.
* Ceeb toom: Thaum xub thawj, yuav txo cov kev ntxhov siab thaum koj tus taw mus ko taw thaum pib nrog fins, alternate ua luam dej 1000 meters nrog fins thiab 1000 meters tsis tau. Koj lub hom phiaj yuav tsum da dej 50 meters hauv 45 feeb lossis tsawg dua.
Kev Ncauj thiab Kev Noj Qab Nyob Zoo
Txij li thaum Mon / Wed / Fri yog devoted rau PT, nws yog qhov zoo tshaj plaws kom mob siab tsawg kawg yog 20 feeb ntawm Tue / Thu / Ca kom ncab. Koj yuav tsum ncawg sijhawm ntev li 15 feeb ua ntej kev ua haujlwm; txawm li cas los xij, tsuas yog ncab cov leeg ua haujlwm yav dhau los yuav ua rau koj xav tau ntau dua thiab tsis tshua muaj kev raug mob. Ib txoj hauv kev zoo pib thab plaub yog pib rau saum thiab mus hauv qab. Ncab kom nruj, tsis txhob mob; tuav 10-15 feeb. TSIS TXHOB. Tsi txhua leeg mob hauv koj lub cev tawm ntawm caj dab mus rau ntawm cov pob txha, tswj koj tus ncej, caj pas, hauv siab, rov qab, thiab lub xub pwg nyom.
Yog xav paub ntxiv txog Navy SEALs workouts thiab lwm cov txheej txheem, mus saib lawv lub vev xaib ntawm Navyseals.com