nokcha
5,000+ Views

Leap Like LeBron - Training Tips

So I have good news and bad news for you. Let's start with the bad news" You'll never be able to jump as high as Lebron James. So many of his fitness feats come from genetics - he's born to do what he does. Good news: you can train yourself to be nearly as good a Lebron! I'm not promising that you'll become an NA player, but you'll find that you can jump higher and have more stamina after this workout prepared by Lebron's personal trainer. "Stan Kellers doesn't have much to do with LeBron James's leaping ability. "The most important component of jumping ability is who your parents are," says Kellers, James's former strength and conditioning coach with the Cleveland Cavaliers. But Kellers does have a workout that can help King James—and us mere mortals—make the most of what we were born with. The exercise will improve your quickness and explosiveness under the boards. Stand under a basket or next to a wall. Grab a medicine ball and hold it over your head. Bend your knees and quickly bring the ball down to your waist. Explode straight up as you lift the ball above your head, trying to touch the ball to a target—the rim, the backboard, the bottom of the net, or a point on the wall. After you land, pause for a second or two and jump again. Perform three to five sets of three to six jumps, resting 2 to 3 minutes between sets. LeBron James's workout plan is about what you'd expect from the most precocious superstar in sports—a blend of cutting-edge training techniques and classic muscle-building exercises. For example, the Miami Heat star does his squats standing on a vibrating platform, which sounds strange, but scientists have found that training this way can boost strength and power. (Low-level frequencies may help the central nervous system activate more muscle cells.) But his staple moves are pushups and pullups, and his favorite cardio workout, other than hoops, is simply riding his bike. And this goes to show that you don't need our cover guy's endorsement deals to build marquee muscle. Use the power plan below—the weight-lifting portion of James's athletic-training regimen—for a body that looks and performs like a pro's. Begin each session with calisthenics and core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets. The King’s workout plan blends cutting-edge training techniques with classic muscle-building exercises. From the Fitness Editors of Men's Health MONDAY Superset 1 1) Pushup Do as many reps as you can. 2) Pullup Aim for 10 reps. Superset 2 1) Dumbbell Snatch Aim for 5 reps with each arm. 2) Single-Arm Cable RowDo 10 reps with each arm. TUESDAY Superset 1 1) Dumbbell Squat Do eight to 12 reps. 2) Swiss-Ball Hip Raise and Leg Curl Do 12 reps. Superset 2 1) Dumbbell Stepup Do 10 reps with each leg. 2) Single-Leg Standing Dumbbell Calf Raise Do 12 reps with one leg before repeating with the other leg. THURSDAY Superset 1 1) Dumbbell Incline-Bench Press Do 10 reps. 2) Lat Pulldown Do 10 reps. Superset 2 1) Single-Arm Dumbbell Shoulder Press Do six to eight before repeating with the other arm. 2) Single-Arm Neutral Grip Dumbbell Row and Rotation Do 10 reps on each side. FRIDAY Superset 1 1) Single-Leg Squat Aim for five reps per leg. 2) Single-Leg Swiss-Ball Leg Curl Aim for 10 reps with each leg. SUPERSET 2 1) Dumbbell Side Lunge Do 10 reps in each direction. 2) Unstable Jump Rope Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles."
3 Comments
Suggested
Recent
My man! I'll have to try this out but I feel like I'll only last a week...
@caricakes hahah I know! Some moves are affective for everyone from basketball players to soccer moms :)
It's so funny that a superstar like LeBron still does simple moves like a one-leg squat. That motivates me to keep it up haha
Cards you may also be interested in
Makeup Artist Draws Kim Kardashian On Her Chin
If you think Michael Jordan crying meme is hilarious, the Kim Kardashian one is twice as funny. As much as we love Kim K, she will never get out of this one -- ever. Let's be honest, her cry was monumental and quite hideous -- then again, who really has a lovely looking smile anyway? While Michael Jordan has been getting the most shine lately for his crying meme, it didn't take long before someone came along and put the infamous Kim Kardashian meme on the map. You've seen it on blogs, you've seen it on cellphones, and you've even seen it on shirts, but have you ever seen it on someone's chin? If not, today happens to be your lucky day. A talented makeup artist decided it would be cool if she drew cry baby Kim on her chin and believe it or not, it actually came out looking rather amazing. You cannot tell me that makeup is not a form of art. Laura Jenkinson is a makeup artist known for recreating images on her chin using her ever so amazing makeup skills and if you thought this was pretty awesome, just wait until you see her Donald Trump drawing -- yikes. In the meantime, keep scrolling and check out the images below. How epic is this? Looks just like Kim. Seriously. Of course, you can't have Kim without Kylie and her new lips. Amazing! Looks just like Jay-Z. Big lips and all. He has that same sinister look he always has on his face. Donald Gump. Ooops, I mean't Trump. Hey Everyone, look it's Finn from Adventure Time! And of course, I had to save the best for last and for @alywoah. Tacos! How amazingly odd are these works of art? Which one is your favorite? @alywoah @danidee @humairaa @cindystran @sophiamor @buddyesd @marshalledgar @YourConscience @shannonl5 @TessStevens @MyAffairWith @EasternShell @Cle1 @jazziejazz @primodiva93 @stephosorio @LizArnone
Why vitamins and minerals form an essential part of our diet
Vitamin and minerals both are important nutrients for the body as they perform lots of activities to keep you healthy. There is a borderline for the requirements you need to follow for these nutrients and if you cross the line, then they might be harmful to the body. Nothing is better than having a healthy diet in your lifestyle that provides you enough nutrients required for the body. Each and every day, your body generates skin, muscles, and bones. It also produces red rich blood that carries nutrients and oxygen to the entire body and sends nerve signals to the brain and muscles. It also prepares chemical messengers that run from one organ to another creating instructions that help to comfort your life. To perform all these functions, your body indefinitely requires nutrients. These nutrients can include various types of vitamins and minerals which your body cannot manufacture itself. Understanding all the benefits of vitamins and minerals can be quite confusing. So you can read articles, magazines, nutritional books that can aid you with all the information you need about vitamin and mineral. Vitamins and minerals are also known as micronutrients of the body because your body required a few quantities of them. Even lacking in these small nutrients can lead to a major disease. The following are some of the major diseases due to the lack of these micronutrients. 1. Scurvy- Long time ago, when sailors used to sail on the ship without eating fresh fruits for many days’, their bodies would experience a deficiency in vitamins and minerals which caused bleeding of the gums. 2. Blindness- In many foreign countries, it is observed that many people turn blind due to the deficiency in vitamin A. 3. Rickets- It is nothing but a condition where your bone becomes week and soft leading to skeletal deformities such as bowed legs. It is caused due to the lack of vitamin D. Just as a lack of some micronutrients can lead to some disease, having a minerals rich diet can give you some health benefits such as 1. Strong bone- Bones are the combination of calcium, collagen, vitamin B, vitamin K, and magnesium, phosphorus. Having these nutrients in your diet can save you from bone fractures by strengthening the bone. 2. Prevent birth Defects-Having folic supplements or multivitamin supplements for the women at the time of pregnancy can protect the child from the brain and spinal birth damage. 3. Healthy teeth- Like bones, teeth too are made up of calcium, mineral fluoride, which helps prevent teeth cavities. There is a different category of vitamins known as a water-soluble vitamin. These vitamins are mostly found in the watery portions of the food we eat. They are directly absorbed in the bloodstream when the food is broken down during the digestion process or when the supplement is dissolved. So if you are not getting enough vitamins from your diet then you can take vitamin supplements that are easily available in the vitamin supplement store. As 70% of our body consists of water, vitamins easily get circulated in the body. Some of the water-soluble vitamins are biotin, folic acid, niacin, pantothenic acid, thiamin, riboflavin acid, vitamin B6, and B12. Although water-soluble vitamins have to perform various tasks in the body, one of the important things they perform is to release the energy found in the food you eat. Other vitamins aid in keeping the tissues healthy. You can also consume AOR advanced B-complex for vitamin B. The following are the functions that different vitamins perform: 1. Helps in releasing energy- Many vitamin Bs form the main parts of coenzymes, which are the molecules that help the enzymes to release the energy. 2. Production of energy- Thiamin, riboflavin, niacin is the nutrients engaged in the production of the energy. 3. Building protein and cells- Vitamins B6, B12, and folic acids are responsible for metabolizing the amino acids and helps in multiplying the cells. 4. Creating Collagen-One of the important roles of vitamin C is to create collagen that helps in repairing wounds, support blood vessels, etc. Although hard to believe, some of the water-soluble vitamins can stay in the body for a longer period of time. Folic acids and vitamin C and stay in your body for more than 2 days. However, these vitamins should be refilled in the body every few days. You must be aware that consuming a high amount of these nutrients in the body can prove to be harmful. For example, consuming heavy doses of vitamin B6 several times can damage the nerves causing numbness and weak muscle. Just like water-soluble vitamins, there are fat-soluble vitamins. Rather than directly getting absorbed in the bloodstream, these vitamins enter the blood through lymph channels located in the intestine walls. Many fat-soluble vitamins can travel the entire body only when protected by the proteins as their carriers.
Me, My Brother, and LeBron James
When I was 14 years old, my brother joined the Air Force. He came back home almost a decade later with a lot of stories and a copy of NBA 2K. I remember coming home late one night -- either from work or class -- to my brother playing NBA2K on the largest television in our house. As I walked through the door, I heard the audio from the video above playing out: "... giving up is not an option, and when you feel like you’ve reached your limit, it’s only the beginning, that’s when it’s time to dig deep, to find the courage to push some more, because if you’ve got the drive, the discipline, and the resolve to do what it takes to make yourself great, then the rewards are endless." Even though I barely knew who LeBron James was at the time. His words hit me. They hit me hard. After being hit with what felt like a freight train I thought about how I needed to change and if I even wanted to. I had spent the past couple of weeks ditching class, barely cutting it at work, and taking any chance to get into a party. I was in a terrible place. I, somehow, stopped caring. Stopped wanting to live. Not in the binary live/die sense. I just wanted to exist. I wanted to be in the world and that's it. I felt uncomfortable at home, with friends, at work, and in public. Actually, I barely even felt. That was, until my brother made me watch a Knicks game with him. Listen, I never liked team sports. I grew up on skateboarding, cigarettes, staying out late, and causing trouble. So sitting down to watch the New York Knicks play didn't sound like an amazing idea. But I had nothing to do and there was nothing else on television, so I sat down next to him. As the game went on, my brother and I started connecting. It was weird, growing up I always felt like we were polar opposites. But here he was sitting next to me, drink in hand, explaining the plays to me, explaining who the players were, and there I was, drink in hand, engaged. Hanging on every word. By the 4th Quarter we were both yelling at the television set. We were hugging (something we rarely used to do, by the way) and high-fiving. We were bonding. We were laughing. And more importantly, I was feeling something again. Ever since then, my brother and I try to watch every game we can. We spend as much time as we can together. Not for any other reason than we want to. And these days, I love basketball. It's to the point where some of my old friends are dumbfounded, they can't believe that I got into sports. For a while, I would just say, yeah I guess I like it now. But the truth is, I love basketball because it helped me reconnect with my brother after not seeing him for most of my life. I love basketball because it helped remind me what it's like to feel excited about something. I love basketball because it helped me love again.
Why Hilary Duff's Clothes Shouldn't Define Her Motherhood
Stop slut shaming. Why is it that every time a mom posts a picture of herself where she feels good, the internet has to tear her down because it's too sexy, too provocative, or too inappropriate? Check out the picture that has garnered 118k likes and over 1,000 comments! Hilary Duff, don't let the haters get to you. The 28-year-old mom is under major heat after posting this photo on Tuesday of the outfit she wore to pick up her son Luca from school. Though Duff was feeling 'semi cute' in her very short shorts, tan top, and long trench, many fans had other opinions on her outfit. While Duff did invite her fans to tag themselves in their own #ootd, she got a reaction that were quite the opposite of what she had probably hoped for. "Hey moms! I came up with a semi cute outfit for school drop off! I usually roll in sweat pants or lulu lemons and look like a disaster but this morning I managed to throw something cute together and I thought I would share," Duff captioned the photo. "Cut offs or jeans. A light weight trench over a sweater or tee, cross body bag sneaks or booties and a pair of Sunnies! Now you try! Tag me in your photo (annnnd you don't have to wear such a serious face haha)." Everything from Instagram user señoritaatomasita writing, "I am sorry, the only issue that I have with her outfit is how tiny her shorts are. It given men mix signals about it's okay for them to cat call a female because what she wears. Plus the outfit does not posh" to other user simplelittleway writing, "I have always like her but no way is this appropriate. They look like panties. To whoever said the only ones bothered by this are insecure moms that never lost their baby fat. I love my body and I am thin. I however would never pick my son up in that. It's inappropriate for kids to see woman in their panties. Also I would not want to embarrass my son." Some moms are furious. However, not everyone has the same opinion. Instagram user iledahorsetowater wrote, "Rock it! What is up with all the negativity?? I think you are doing a fabulous job!" Even user shenry1977 loves Duff's style, "Your outfit rocks! Haters = motivators!!!" Many other moms commented that Duff is looking better than ever and there is no reason to retire the shorty shorts to fit a very skewed social standard. Women who support other women, we need more of this. But here's the thing, Duff should be able to wear this because she feels comfortable and it makes her happy. For a society that constantly promotes feminism and girls uniting with other girls to combat slut shaming and gender stereotyping, the negativity comments are doing just the opposite. A mom can be a mom AND sexy, pretty, cute, gorgeous, stunning, funny, and appealing. Just because you have a child does not mean that a woman should sacrifice her identity. Everyone freaked out weeks ago about Kim Kardashian's almost full nude mirror pick and it looks like the same haters have made their way to Duff's post. Leave Duff alone, she looks amazing. One word : WERK.
Review Treadmill Elektrik iReborn
Treadmil ialah alat olah raga yang seringkali dipakai di pusat-pusat kesehatan seperti Gym. Akan tetapi beberapa orang yang pada akhirnya beli perlengkapan oleh raga sendiri di tempat tinggalnya termasuk juga treadmil. Treadmill ialah alat yang dipakai untuk berjalan atau lari dalam tempat yang sama. Beli treadmill mungkin bisa jadi ketetapan yang sangat terpenting untuk bikin anda lebih sehat. Beberapa ahli fitnes begitu merekomendasikan alat ini untuk dipunyai di dalam rumah dibanding alat latihan yang lain. Hal tersebut karena alat ini begitu gampang dipakai dan bila kita memakainya dengan benar maka jadi langkah baik untuk membakar kalori, mengawasi berat tubuh, menguatkan fisik, serta tingkatkan skema kardiovaskular pada tubuh kita. Sebelum anda beli satu treadmill sebaiknya anda pikirkan keperluan anda serta kekuatan yang berada di seputar anda. Menjadi contoh bila anda mempunyai berat 100kg jadi jangan pernah anda beli treadmill yang cuma dapat menyokong beban 60kg. Saat membeli alat treadmill mesti penuh pertimbangan sebab akan dipakai periode panjang. Salah satunya pertimbangannya yaitu dengan pilih toko yang terpercaya. Contohnya beli lah alat treadmill di iReborn yang disebut penjual alat treadmill terlengkap di jabodetabek dengan beberapa type harga treadmill yang terjangkau dan berkualitas pastinya. Salah satu keunggulan dari toko iReborn ialah akan treadmill elektriknya, dimana banyak orang suka dan tertarik akan treadmill elektrik dari iReborn ini, bukan hanya dari sisi kualitas saja, tetapi harga treadmill elektrik terbilang cukup murah. Treadmill dengan feature komplet ini bisa Anda jumpai di cabang toko olahraga iRebon atau bisa akses via website iReborn dengan pengiriman sesuai rute yang ada inginankan. Oleh karena itu enaknya belanja di toko ini selain berkualitas, sangat murah dan pelayanan service terbaik. Treadmill elektrik Moscow M1 Motorized adalah treadmill yang paling laris di ireborn, treadmill ini diperlengkapi dengan pengeras suara Mp3 dan USB headset sehingga Anda lebih semangat berlatih sambil mendengarkan musik. Treadmill ini juga memiliki distance monitor untuk mengukur berapa lama anda berolahraga dan berapa kalori yang sudah anda keluarkan. Kecepatan treadmill elekrtik ini ialah 1 km/jam sampai 16,8 km/jam. Anda dapat lari secara cepat di atas ruang lari yang memiliki ukuran 125 cm x 45 cm dengan nyaman. Moscow M1 Motorized Treadmill diperlengkapi sabuk konveyor dengan feature pelumas automatis supaya lebih bertahan lama saat olahraga. Lalu yang tidak kalah penting yaitu terdapat Dumbell berfungsi untuk mengkombinasikan latihan Anda. Tidak hanya berlari, Anda juga bisa melatih otot tubuh lainnya menggunakan dua dumble ini seperti tangan, lengan, bahu, dan pundak. Dengan menggunakan treadmill elektrik dari iReborn ini anda akan mendapatkan keuntungan bayak sekali, bahkan banyak orang bilang treadmill ini bisa bertahan hingga 10-15 tahun, WOW sangat lama sekali bukan, jadi anda tidak perlu membeli alat olahraga treadmill lagi, sukup dengan treadmill elektrik ini anda bisa mendapatkan keuntungan yang luar biasa. Ayo beli sekarang jangan sampai kehabisan, karena sedang ada diskon untuk anda yang membeli alat fitness di bulan ini mendapatkan buku panduan cara berolahraga yang benar dan asyik!!
If Your Favorite Pop Star Was A Pokémon Gym Leader
Leader: Rihanna Badge: ANTI Badge Special Move: Diamond Storm What's her name? Leader Rihanna! If you're looking for love in a hopeless place, Rihanna will let her Pokémon do all of the talking. Leader Rihanna is known for shining bright like a diamond with Fire and Dark Pokémon types. First she'll make you stay, then she'll give you four to five seconds to recover, and then she'll take her bow after she destroys you. You'll have to work work work work work work to beat this woman of Disturbia. Leader: Britney Spears Badge: Venom Badge Special Move: TOXIC It's Britney, b*tch. You want a piece of her? Be aware, Leader Britney may seem like a womanizer but she'll hit you baby one more time. Leader Britney loves her special move, TOXIC which will make you wanna go until the world ends. Her ending line when she beats you is, "Oops, I did it again." The gym is like a circus as her Pokémon are practically her slaves. But after all, don't hold it against her. Leader: Beyoncé Badge: Alliance Badge Special Move: Blue Flare Who run the world? Leader Beyoncé! Listen, Queen B is known for her fighting Pokémon who will show you that her badge is the best thing you never had. You'll fall crazy in love with trying to beat her but Leader Beyoncé puts her love on top calling out all of the single ladies proving that pretty hurts. Can you see her halo? Don't get an ego if you do happen to win because she's flawless. XO Leader: Adele Badge: Crying Badge Special Move: Mind Reader Hello, it's Leader Adele. We all know that you're looking for that hometown glory but Leader Adele with her normal Pokémon isn't going to let any water under the bridge. When you are young, it's easy to think there's someone like you. However, rumor has it Adele makes her competition roll in the deep, watch the sky fall as she sets fire to the rain and she will take it all. You'll be the one chasing pavements as you run to escape from her turning tables. Don't worry, she'll try to make you feel her love even though she can't make you love her if you don't. Good luck. Leader: Sia Badge: Wig Badge Special Move: Heart Stamp You'll definitely feel alive when you meet Leader Sia. The Dark, Ghost, and Psychic Pokémon Reaper will show you that Big Girls Cry. This is the gym where fire meets gasoline, an exotic experience where Sia frequently hangs from a Chandelier as she triumphs over the battle. Don't worry about your elastic heart, you can try again for another opportunity. Just know you've been changed.
Giày chạy bộ nam giá rẻ tphcm
nhiều bạn thắc mắc không biết mua giày chuyên cho chạy bộ giá rẻ ở TPHCM ở đâu. TOP 10 CHẠY BỘ giới thiệu shop bán giày chạy bộ nam giúp bạn. Một đôi giày chạy bộ tốt được thiết kế hướng đến người tập luyện chạy bộ sẽ giúp hạn chế chấn thương, chạy bền hơn và vui vẻ hơn. Trong bài này TOP 10 CHẠY BỘ giới thiệu cho bạn các đôi giày chạy bộ nam giá rẻ mà tốt để đồng hành trong quá trình tập luyện marathon. Những đôi giày chạy bộ nam được liệt kê trong bài đã được chọn lọc kỹ bảo đảm các tiêu chí giá rẻ (dưới 1 triệu đồng), đế và form giày thiết kế chuyên dành cho người chạy bộ chứ không phải những đôi giày thời trang giá vài trăm ngàn rồi gọi là giày thể thao. giày chạy bộ nam giá rẻ mà tốt của hãng Dowin. Hình: XANH Sport Giày chạy bộ Do-win MR3900 sử dụng nhiều công nghệ của giày thể thao cao cấp. Giày phù hợp cho cả nam và nữ, chạy trên đường road. Một số đặc điểm nổi bật của Do-win MR3900 như: Tăng cường đệm giảm chấn Khả năng uốn cong dễ dàng Khả năng thoáng khí cao Khả năng chống trơn trượt Khả năng phản quang giúp tập luyện an toàn vào đêm, rạng sáng Làm khô nhanh Hỗ trợ cân bằng Chất liệu đế giày DSP, cao su, MD, TPU Chất liệu bề mặt giày bằng da sợi nhỏ cao cấp, lưới, vải Bạn có thể đến thử giày và lựa cho mình một đôi ưng ý tại cửa hàng chuyên đồ chạy bộ: XANH SPORT: quần áo phụ kiện chạy bộ Địa chỉ: 42/11/26 Trần Thánh Tông, Phường 15, Tân Bình, Hồ Chí Minh, Việt Nam Điện thoại: 0332089095 Email: xanhsport@gmail.com Website: https://xanhsport.com Bản đồ: https://www.google.com/maps/place/XANH+Sport:+qu%E1%BA%A7n+%C3%A1o+ph%E1%BB%A5+ki%E1%BB%87n+ch%E1%BA%A1y+b%E1%BB%99/@10.8280125,106.6390016,21z/data=!4m5!3m4!1s0x31752939ddc462a7:0x1e1d65cb6c0456b2!8m2!3d10.8281063!4d106.6388114