Marketing
AIR ALERT part 1
-Evo mnoge kosarkase sigurno zanima ovaj program AIR ALERT...za one koji to neznaju to je program s kojim se vjezba odraz...vjezba se jako dugo ali se isplati...mnogi ljudi ne mogu izdrzati sve te vjezbe ali sto vise to bolje...mozete si povecati odraz za minimalno 10 cm a najvise oko 30-ak centimetara.
Dok ne pocne nova NBA,pisati cu vam samo vjezbe za odraz,dribling,ispravan sut i tak...zato vjezbajte i ja cu s vama...imam 3 programa a danas cu vam dati 1.dio!
-Air Alert II - Excercise Regime
Leapups - Stand with your feet shoulder width apart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup.
Calf raises - Stand on something so that your heels are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
Stepups - Get a sturdy chair or bench, put one leg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.
Thrust ups - stand with your feet shoulder width apart, and lock your knees.
Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
Burnouts - Stand in the same position as thrust ups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
The workout must be followed in this order:
Warming up (jumping jacks, running in place)
Stretching
Leapups
Calf Raises
Stepups
Thrust ups
Burnouts
Cooling down. To cool down simply stretch out again at the end of the program.
The workout is designed to be followed 5 days a week, Monday through Friday,
with Saturday and Sunday as resting periods.
Note - your vertical will decrease
after doing Air Alert II, this is normal and exactly what you want. You will
see an increase the 7th day. Losing your vertical means that your muscles are
fatigued because you are working them hard and they are growing.
Leap Ups/calf raises/step ups/thrust ups/burnouts
week 1 :: 2 - 25 / 2 - 10 / 2 - 10 / 2 - 15 /1 - 100
week 2 :: 1 - 50 / 2 - 20 / 2 - 15 / 2 - 20 / 1 - 200
week 3 :: 1 - 75 / 2 - 25 / 2 - 15 / 2 - 25 / 1 - 300
week 4 :: 1 - 75 / 2 - 30 / 2 - 20 / 2 - 30 / 1 - 400
week 5 :: 2 - 50 / 2 - 35 / 2 - 20 / 2 - 35 / 1 - 500
week 6 :: 1 - 100 / 2 - 40 / 2 - 25 / 2 - 40 / 1 - 600
week 7 :: 1 - 125 / 2 - 45 / 2 - 25 / 2 - 45 / 1 - 700
week 8 :: 1 - 125 / 2 - 50 / 2 - 30 / 2 - 50 / 1 - 800
week 9 :: 2 - 100 / 2 - 55 / 2 - 30 / 2 - 55 / 1 - 900
week 10 :: 2 - 125 / 2 - 60 / 2 - 35 / 2 - 60 / 1 - 1000
week 11 :: 2 - 150 / 2 - 65 / 2 - 35 / 2 - 65 / 1 - 1100
week 12 :: 2 - 200 / 2 - 70 / 2 - 40 / 2 - 70 / 1 - 1200
Post je objavljen 26.08.2005. u 23:33 sati.