The Best Exercises For Aspiring Athletes

The Best Exercises for Aspiring Athletes

The Best Exercises for Aspiring Athletes

When it comes to incorporating a strength training program into your athletic routine, you’re better off starting small. This will ensure that you’re able to stick to the plan and improve with time. Start by completing shorter workouts like walking, simple yoga movements or cardiovascular work such as running. As you become more proficient, increase the length and intensity of your workouts. URL เข้าสู่ยูฟ่าไทย

Aim for three to five days of strength training per week and take at least two rest days between each session. This allows for proper muscle recovery and prevents burnout and injury.

These workouts should include a mix of movement patterns that mimic the activities of daily life (pulling and pushing) to build functional strength and mobility. These exercises also provide a good foundation for other compound movements that athletes need to perform.

Emphasize Horizontal Pulling (Band or Cable Rows, Inverted Pull Ups)

The Push Up can strengthen the chest, triceps, shoulders and core muscles, but many athletes do them incorrectly and don’t incorporate enough horizontal pulling in their program. “Overhead athletes typically need a 2 to 3 to 1 ratio of horizontal to vertical pulling to prevent shoulder injuries,” says Rufa.

Stand with feet hip-width apart and engage your core as you lower into a squat, focusing on maintaining a neutral spine. Hold this position as you slowly lower your heels to the ground, then return back to standing. This exercise targets the quads, hamstrings and glutes, while improving overall balance.

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