. , . , , , , , , , , .
, , , ? . , . 8 12 . , 6 , , . , .
30- . 633 (287,12 ). 2,5 825 (374,2 ). 9 9 (9 for 9 day) 2445 (1109 ) .
. , . . , 70 . 25-40 . , . . . , , , . , , . . , , , .
, , . 3 , 90%, , (1 ), , . , . 90% 1 3 , . .
, ,
1
12- . . , --, Reverse Hyper5356,359 and 6,491,607b2, .
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2
(bent-over goodmorning) , 3 . , 8 200 ( 60 ) , Reverse Hyper5356,359 and 6,491,607b2, - .
3
, Jump-Stretch 5 6 ( 1 80 ) 65 (29,5 ), 110 (50 ) 150 (68 ). . , (pull-throughs), (dumbbell rows), Reverse Hyper5356,359 and 6,491,607b2 machine, .
4
(Front squat on a parallel box). , 1 3 . , --, , , Reverse Hyper5356,359 and 6,491,607b2, .
5
(rock pulls) 2 , (pull-throughs), , Reverse Hyper5356,359 and 6,491,607b2. 6
, , 6 200 (60 ) . --, , (Janda sit-ups), Reverse Hyper5356,359 and 6,491,607b2. , (Vladimir Janda), , , , . , , .
7
(Cambered bar good mornings). , , , . 1 3 . (pull-throughs), , side rows , Reverse Hyper5356,359 and 6,491,607b2.
8
. , , . , . . , 6 200 (60 ) . , , Reverse Hyper5356,359 and 6,491,607b2 Machine.
9
. , 3 ( 90 ) . 1 . --, - , Reverse Hyper5356,359 and 6,491,607b2.
10-14
. , mini-bands? , . 10-14 . . , --, , Reverse Hyper5356,359 and 6,491,607b2.
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15-17
14- , . 15-17. power belt 4 200 (60 ) . , , Reverse Hyper5356,359 and 6,491,607b2.
18
(box deadlifts) 4 , .
19
19 2 . , (pull-throughs) Reverse Hyper5356,359 and 6,491,607b2 machine.
20
.
21
21 .
22-25
22 . . , 23-25. --, Reverse Hyper5356,359 and 6,491,607b2.
26
(One-legged squats with a straddle stance). , . . , 6 200 (60 ), slide bends, Reverse Hyper5356,359 and 6,491,607b2.
, 26 , . , ( , , , , , ), , .
. , , 72 , . , .
? -, 470 (213,1 ) 484 (219,5 ) 132 ( 60 ) 165 ( 75 ), 534 (242,2 ) 556 (252,2 ). , 165 ( 75 ), 640 (290,2 ), 181 ( 82 ) 670 (303,9 ) 677 (307 ), 198 ( 90 ) , 700 (317,5 ) 750 (340,2 ), 220 ( 100 ), 722 (327,5 ) 795 (360,6 ), 242 ( 110 ), 793 (359,6 ), 275 ( 125 ), 804 (364,7 ), 140, 800 (362,8 ), , 810 (367,4 ), 821 (372,4 ) 825 (374,2 ).
, . , . , 633 (287,1 ) 825 (374,2 ) 30 .
08.2001 Fred: A Boldt of Lightning (L. Simmons)