Undionu

Loe läbi Jüri Tamme autobiograafia, saad kah kindlasti targemaks.

PS! Mulle on sealt nagu meelde jäänud, et rinnaltsurumine on vasaraheitjatele vastunäidustatud harjutus!

reie tagaosale saab ju teha jõutõmmet sirgete jalgadega ja ka väljaasteid hantlitega/kang turjal

võistlustest niipalju: minu kasvu, vanuse ja luustiku juures tuleks kõne alla ainult raskekaalus võistlemine, aga vastava taseme saavutamine võtaks aega vähemalt 3 aastat, nii et varem ärge mind oodake ” srcset=”/uploads/emoticons/smile@2x.png 2x” width=”20″ height=”20″>

it’s AA2, but i found out a way to use parts of AA3 and make it work even better. you only need to do about 8 or 9 weeks of it, and you’ll get 10, 12 inches, but if you do all 12 weeks, you get 14, no doubt. i’ll put the AA2 reps and sets on here, and the new exercise you gotta add.

the 5 exercises are leap ups, calf raises, step ups, thrust ups and burn outs. leap ups: just jump straight up as high as you can. calf raises: put the ball of your foot on a stair step or something and lift up on it. step ups: get a chair and put one foot on it and the other on the ground and jump up off your foot on the chair and land with your other foot on the chair and do the same thing. thrust ups: keep your knees straight and jump as high as you can. burn outs: kinda the same as thrust ups but make them quicker.

the new exercise is called squat hops: basically, grab a bball or volleyball and hold it to your chest for balance, then you squat down until your thighs are paralell to the ground and jump up using your calfs and some of your quads. only do this set once a week on wednesday!

alright, here’s the sets and reps

leap ups calf raises step ups thrust ups burn outs squat

hops (wed. only!)

2x 25 2×10 2×10 2×15 1×100 4×15

1×50 2×20 2×15 2×20 1×200 4×20

1×75 2×25 2×15 2×25 1×300 4×20

1×75 2×30 2×20 2×30 1×400 4×20

2×50 2×35 2×20 2×35 1×500 4×25

1×100 2×40 2×25 2×40 1×600 4×30

1×125 2×45 2×25 2×50 1×700 5×25

2×75 2×50 2×30 2×60 1×800 5×25

2×100 2×55 2×30 2×70 1×900 5×30

2×125 2×60 2×35 2×80 1×1,000 5×30

2×150 2×65 2×35 2×90 1×1,100 5×30

2×200 2×70 2×40 2×100 1×1,200 6×30

and that’s it. it’s a helluva lot of work, but do it, it’s worth it. i know you prolly won’t think it’s working right away, but just wait it out and it’ll pay off. to warm up and cool down, jog in place for about 5 minutes, stretch your hamstrings, your quads, your calfs and lower back and butt muscles. also, massage your kneecaps for a little while to get some blood flow. then, after the workout, do the same thing to cool down. just jog a little, stretch and rub your knees. oh yeah, remember to do squat hops, then burnouts, so the burn outs will be your last exercise each day. do the workout every single day, unless you lift, then do it 3 times a week, or just lift only twice a week and you can still do it every day. be careful to only do squat hops once a week, otherwise your legs will not recover well enough and it won’t work. 14 inches in 12 weeks. most likely, though, you’ll get a lot of inches in the first weeks.

Selline kava siis huvilistele ja asjatundjatele kommenteerida. Lubavad kuni 35 cm hüppevõime suurenemist, kui arvestada, et seda kava soovitatakse alates üheteistkümnendast eluaastast, siis see polegi nii utoopiline number (noor poiss, kes enne hüppas n. 50 cm, miks ei võiks 85 peale areneda). Ise veel kaalun, millal ja kas seda kolgata teed alustada ” srcset=”/uploads/emoticons/smile@2x.png 2x” width=”20″ height=”20″>

ise käin ka peale trenni saunas ja negatiivset mõju pole täheldanud. laval ainult ei istu nii kaua kui tavaliselt, et südant mitte liiga koormata. jälgi enesetunnet ja ole mõõdukas, siis peaks kõik OK olema.