Kwangeun Lee or Dave
Hi.
I am Dave who love to play basketball. my 30 challenge is increasing my vertical jump to dunk. I will show you what have I done
![Picture](/uploads/1/2/8/5/12854763/published/1.jpg?1552897638)
List of Exercise
For leg muscles
1. Jumping Squat (10 reps X 4 sets)
2. Lunge with dumbbell (15, 20, 15, 10 reps)
3. Regular Squat (8, 10, 12, 8 reps)
4. Box Jump (10, 12, 14, 10 reps)
5. Running and Jogging (30 minutes)
For Abs
1. Crunch (10 X 3 sets)
2. Russian Twist (30 reps and 50 reps after 1 minute break)
3. Bicycle Crunch ( 10 X 3 sets)
4. Leg raise ( 10, 8, 10, 8)
For lower back
1. dead lift ( 8. 10. 12. 12. 10. 8)
For leg muscles
1. Jumping Squat (10 reps X 4 sets)
2. Lunge with dumbbell (15, 20, 15, 10 reps)
3. Regular Squat (8, 10, 12, 8 reps)
4. Box Jump (10, 12, 14, 10 reps)
5. Running and Jogging (30 minutes)
For Abs
1. Crunch (10 X 3 sets)
2. Russian Twist (30 reps and 50 reps after 1 minute break)
3. Bicycle Crunch ( 10 X 3 sets)
4. Leg raise ( 10, 8, 10, 8)
For lower back
1. dead lift ( 8. 10. 12. 12. 10. 8)
Jumping is related with many muscles. If you think leg muscle is the only one you need to jump, you are wrong. It basically requires nice core ( abs, side abs, lower back), butt and leg. And also, I decided to reduce my body fat so I can jump more faster and higher. So I had a lot of stuffs to do in order to increase my vertical jump.
Day 1 - 7 )
I signed up at the Latte Gym for a month with my friends. I couldn't do every works within a day, so I divided the workout schedule to Monday, Wednesday and Friday. Monday for normal workout like arms and chest, Wednesday for Leg and Friday for Abs, lower back and cardio.
Day 1 - 7 )
I signed up at the Latte Gym for a month with my friends. I couldn't do every works within a day, so I divided the workout schedule to Monday, Wednesday and Friday. Monday for normal workout like arms and chest, Wednesday for Leg and Friday for Abs, lower back and cardio.
![Picture](/uploads/1/2/8/5/12854763/published/kakaotalk-20190318-174023922.jpg?1552898509)
Day 8 - 15 )
Eating health foods is also a big part of keep my body healthy, as I wanted to increase my vertical jumping, gaining fat was unacceptable. Therefore, I bought protein powder and tried not to eat carbohydrate too much but protein and vitamins. During the 14 day, I hurt my feet while box-jumping so I had a rest for 5 days.
Day 16 - 30 )
It was tough to keep working out after Yutu, but I exercised at my home once in two days. I could not record the jumping video,my vertical improved little bit because I lost my weight, but to do dunk, it was not even close.
Eating health foods is also a big part of keep my body healthy, as I wanted to increase my vertical jumping, gaining fat was unacceptable. Therefore, I bought protein powder and tried not to eat carbohydrate too much but protein and vitamins. During the 14 day, I hurt my feet while box-jumping so I had a rest for 5 days.
Day 16 - 30 )
It was tough to keep working out after Yutu, but I exercised at my home once in two days. I could not record the jumping video,my vertical improved little bit because I lost my weight, but to do dunk, it was not even close.