Essential fitness guide for a Sportsperson

 

 It is definitely quite a task to not only look like an athlete but to perform like one as well. Functional workouts to build an athletic body as well as improve one’s sports performance are more complex than a basic, muscle gain, body building workout. But if implemented properly, this essential fitness guide for a sportsperson can not only develop your core strength, fitness level and muscle power but also improve your performance in your desired sports field as well.

Essential fitness regime for sportsperson

1. Burpees: 

Area of Focus: Chest, Core Muscles, Hamstrings, Shoulders.

Effect: Burpee doesn’t require any specialised equipment, it can be performed anywhere. It’s a form of strength training where the major muscle groups are subjected to a resistive force that’s applied using the person’s own body weight. If done sufficiently, burpees focus on aerobics, and cardio-respiratory system.

Method: The burpee is a four part movement consisting of the following phases done consecutively without a pause: From a standing position, bend over at the waist and squat down completely. Reach a push-up position. Reverse the previous motion by pulling your knees in towards your midsection to return to the squatted position. Stand up to return to the start position. That’s one repeat. Do 5 sets with 20 such repeats.

2. Dumbbell Clean and Press

Area of Focus: Quadriceps, Hamstrings, Back, Shoulders, Biceps.

Effect: This is one complete functional exercise as your legs, back, shoulders and biceps work intensely to lift the dumbbell. The one-arm dumbbell clean and press is also easy to learn.

Method: Stand with a heavy dumbbell in front of yourself. Bend your knees and waist to reach down and grasp the dumbbell with one hand. Keeping your chest out and back arched slightly, take it as high as possible, then bring it down. Do 3 to 5 repeats with each arm.
 

3. Medicine Ball Toss

Area of Focus: Quadriceps, Shoulders, Triceps.

Effect: The medicine ball toss is a great exercise to increase the lower body power. It aims to train the knees, hips and ankles to propel you upward, which is essential for most of the speed and power sports.

Method: This exercise is best performed in an open space. Stand holding a 10-15 pound medicine ball with both your hands, arms extended near the waist. Squat down slightly. Throw the ball as high as possible. Pick up the ball and do 6 such repeats.

4. One-Arm Rope Cable Row

Area of Focus: Back, Biceps, Core Muscles.

Effect: This particular exercise acts as a perfect core strength developer, as it incorporates aspects of grip strength, posture stability and single limb movement.

Method: Stand facing a cable stack with a rope attachment at the chest level. Firmly fix your body with your chest and feet wider than the shoulder width. Stand head up with one arm fully extended holding onto the rope and the other at your waist in the ready position. Pull the rope hard and fast towards your midsection, slightly rotating your body. Do 3 sets with 10 repeats per arm, and then switch arms.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org