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| Тема |
 Hardcore Training-US Marines |
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| Автор | AVlDlTA (Нерегистриран) | |
| Публикувано | 13.05.01 06:26 |
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WHEN QUITTING IS NO LONGER AN OPTION, YOU ARE HALF WAY THERE.
Imam go na angliiski i shte go napisha bukvalno ako ima vuprosi za prevoda moje da go publikuvam po-kusno. Nasladete se na Basic Training-a na nai-dobrite voiskovi 4asti v shtatite....(edna primerna sedmica)
Daily:
1. Stretching( everyday do a series of isolated stretches 1-2 reps held for 10-30 seconds each)
- triceps/ lats
-hastrings/ qads
-upper back/ posterior deltoids
-hipflexors
-calf/ lower leg
2. Everyday Calisthenics (as many repetitions as you are able to do in a single set, do 16 sets of each)- {zabelejka calisthenics sa uprajneniq koito izpolzvat 4asti ot tqloto kato tejest}
-1 set of abdominal crunches (44+ repetitions during 2-minute time limit)
-1 set of push-ups
- Guys: 1 set of pull-ups( 2+ repetitions)
Girls: 1 set of flexed arm hangs (12 seconds or longer)
3. Run
day1 1-3 miles {zabelejka- 4-12 obikolki na stadiona}
day2 Wind Sprints- 20 minutes of alternating 100 yard sprint/jog without rest
day3 Long, slow distance run- 3-5 miles {zabelejka 12-20 obikolki na stadiona}
day4 Gras Drills(5-10 minutes total time) alternate running in place with calisthenics in 15-second intervals
Wind Sprints 200 yard/rest/100 yards/rest/50 yards/rest/25 yards
day5 Fartlek Run 3-mile run,stopping every 2 minutes to do calisthenics
Uspeh na vsi4ki smel4aci,koito sa go pro4eli dokrai :)))
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