It has been a year now since i graduated from high school. I have accomplished the goal i sat from last year-"develop a FIT body". So here, i sat a new goal for myself to accomplished this year. "develop a STRONG body". Like losing weight, I am not going to take the easy routine.
Goal/(self test):
1. Bench 1.5 times your body weight.
Upper body strength test
2. Run 1.5 miles in 10 minutes.
An indicator of peak aerobics capacity-your body ability to deliver oxygen to your working muscles.
3. Touch the rim
A good vertical leap is the ultimate sign of lower-body power. It means you can combine lower body speed and strength into one quick movement.
4. Leg Press 2.25 Times your weight.
Your leg and butt muscles are the foundation of your body and essential for almost any activity.
5. Swim 700 yards in 12 minutes
A test of aerobic capacity and upper body muscle.
6. Do 40 push ups
Upper body endurance-the ability to use strength over time.
7. Comparison of waist and hip circumferences (0.81 or better).
The more fat your body stores in your midsection, the higher your risk of heart disease.
8. Run 300 yards in less than 1 minutes
Total body function: explosive, endurance, strength...
9. Touch your toes
Flexibility. The more flexible you are, the lesser you will be injured from sport activities.
10. Toss basketball 75 feet-kneeling
Arm combine chest.
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