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  • Trampoline trainning method

    Trampoline trainning method



    Tennis is a notoriously physical sport. If you want to become a serious or even just a regular player, you should consider some exercise and strength regimes known to develop and improve a tennis player`s condition. Proper physical training will help you improve your game and can ward off tennis-related injuries.

    Warm Up An intense and dynamic warm-up ritual is a must for any tennis player. Design a warm-up routine that combines stretching with activities that get the blood flowing. Some good warm-up exercises for tennis include light jogging with arm circles, the backwards lunge and trunk rotations. You`ll need to warm up both your legs a...
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  • Ejercicios claves para piernas y glúteos

    Ejercicios claves para piernas y glúteos

    Sentadillas



    La barra debe de ser apoyada sobre los músculos trapecios y no en las vertebras de la zona cervical.
    La mirada siempre al frente y las piernas ligeramente separadas sin superar el ancho de los hombros, las puntas de los pies deberán de abrirse cerca de 15 grados hacia afuera.
    Puede hacerse con barra como se detalla anteriormente o con mancuernas a cada lado.

    Peso muerto De pie, de cara a la barra, cogemos la barra con las palmas hacia abajo y con los brazos estirados, con una anchura aproximadamente como la de nuestros hombros. Enderezamos la parte lumbar y abdominal y levantamos la espalda haciendo tensión en la parte lumbar. ...
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  • Traditional Crunch

    Traditional Crunch



    STEP 1. Lie with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears (Do not interlock your fingers behind your head).

    STEP 2. Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor.

    STEP 3. Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.


    Full fitness...
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  • Swiss-Ball Oblique Crunch

    Swiss-Ball Oblique Crunch



    STEP 1. Lie sideways on the ball, ensuring that you keep your legs straight. Brace your feet against a wall for support and hold your hands behind your ears.

    STEP 2. Lift your shoulder and crunch sideways toward your hip. Hold for a second before releasing. Try not to twist your body.


    Full fitness...
    See more | Go to post

  • Standing Oblique Crunch

    Standing Oblique Crunch

    STEP 1. Attach a stirrup handle to the high cable and stand beside the weight stack as shown. STEP 2. Grab the handle with your inside hand and pull down on the cable so that your palm is in line with your head and your elbow points straight downward. STEP 3. Crunch your rib cage sideways toward your hip bone on the same side as the arm holding the pulley while keeping your hand in the same position relative to your head. Pause, then slowly straighten your back. Finish the repetitions on one side before doing the same on the other ...
    See more | Go to post

  • Side Crunch

    Side Crunch

    STEP 1. Keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling, as shown. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase. STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, li...
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  • Reverse Crunch

    Reverse Crunch

    STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor. STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your...
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  • Pulse Up

    Pulse Up




    STEP 1. Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated.

    STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.


    Full Fitness...
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  • Oblique V-Up

    Oblique V-Up



    STEP 1. Lie on your side with your body in a straight line and your arms crossed against your chest.

    STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.

    STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.


    Full Fitness...
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  • Kneeling Cable Crunch

    Kneeling Cable Crunch

    STEP 1. Attach to the high pulley, the rope handle, and grab onto it. While facing the machine, kneel in front of the weights with your butt near your heels, but not resting on them. Hold the ropes at the sides of your face with your elbows pointing straight down to the floor. STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat. Full Fitness...
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  • Trampoline trainning method
    alex


    Tennis is a notoriously physical sport. If you want to become a serious or even just a regular player, you should consider some exercise and strength regimes known to develop and improve a tennis player`s condition. Proper physical training will help you improve your game and can ward off tennis-related injuries.

    Warm Up An intense and dynamic warm-up ritual is a must for any tennis player. Design a warm-up routine that combines stretching with activities that get the blood flowing. Some good warm-up exercises for tennis include light jogging with arm circles, the backwards lunge and trunk rotations. You`ll need to warm up both your legs a...
    04-03-2013, 02:57 PM
  • Ejercicios claves para piernas y glúteos
    alex
    Sentadillas



    La barra debe de ser apoyada sobre los músculos trapecios y no en las vertebras de la zona cervical.
    La mirada siempre al frente y las piernas ligeramente separadas sin superar el ancho de los hombros, las puntas de los pies deberán de abrirse cerca de 15 grados hacia afuera.
    Puede hacerse con barra como se detalla anteriormente o con mancuernas a cada lado.

    Peso muerto De pie, de cara a la barra, cogemos la barra con las palmas hacia abajo y con los brazos estirados, con una anchura aproximadamente como la de nuestros hombros. Enderezamos la parte lumbar y abdominal y levantamos la espalda haciendo tensión en la parte lumbar. ...
    08-10-2012, 05:00 PM
  • Traditional Crunch
    alex


    STEP 1. Lie with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears (Do not interlock your fingers behind your head).

    STEP 2. Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor.

    STEP 3. Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.


    Full fitness...
    06-15-2012, 05:54 PM
  • Swiss-Ball Oblique Crunch
    alex


    STEP 1. Lie sideways on the ball, ensuring that you keep your legs straight. Brace your feet against a wall for support and hold your hands behind your ears.

    STEP 2. Lift your shoulder and crunch sideways toward your hip. Hold for a second before releasing. Try not to twist your body.


    Full fitness...
    06-15-2012, 05:51 PM
  • Standing Oblique Crunch
    alex
    STEP 1. Attach a stirrup handle to the high cable and stand beside the weight stack as shown. STEP 2. Grab the handle with your inside hand and pull down on the cable so that your palm is in line with your head and your elbow points straight downward. STEP 3. Crunch your rib cage sideways toward your hip bone on the same side as the arm holding the pulley while keeping your hand in the same position relative to your head. Pause, then slowly straighten your back. Finish the repetitions on one side before doing the same on the other ...
    06-15-2012, 05:48 PM
  • Side Crunch
    alex
    STEP 1. Keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling, as shown. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase. STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, li...
    06-14-2012, 08:54 PM
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