Workout Routines

Workout Routines You Should Do If You Love Sports

By following these four exercise routines, you’ll get your body to the next level by building an athletic physique.

Maintain a good tempo of your lifts

The idea behind this concept is that slow, controlled, and repetitive lifts can keep you safe from physical strains. It at the same time maximises the tension on your muscles and stimulates muscle growth.

Here’s how:

Pick the biggest lift available. For this, it doesn’t matter if it’s the squat, bench press, or deadlift. Begin by using a little less weight than what you’re accustomed to. On the concentric phase, lift it as quickly as possible. You can then try lowering the weight and lifting it slow and controlled for over 3-4 seconds.

For a second, you may pause at the bottom and then try to explode it back up again.

Through time, this will develop your strength and power so you can move your weight a lot quicker.

Get your cardio workouts to the next level

Incline walks on the treadmill is good, but it honestly just touches the “tip of the iceberg.”

High-intensity interval training helps improve maximal oxygen consumption or maximal aerobic capacity. Once you get to master it, you’ll soon find yourself not easily getting fatigued even after performing fitness regimens at high levels.

Moreover, you’ll become faster in your game.

Some things you can try are sled pushes, hill sprints, rower sprints, and treadmill interval sprints. You may try them with an exercise equipment that you have access to in 15-20 minutes interval. Try this for once or twice a week to get you started.

If you’re already getting a hang of it, you can add more days if you want.

Choose exercises that train your core for action

Crunches are helpful as this folds you up, rounds your lower back, and likewise flexes your neck. However, none of these may really be very helpful for athletes.

Instead build on your core work around exercises like side planks, bird dogs, Pallof presses, and medicine ball chops.

That way, your core muscles would be more effective in bracing your spine, helping you stand up straight in various stances, creating stability across the body, and resisting forces that try to move you.

Through time, you’ll also see enough abs as you become lean enough.

Build your backside

Work on your back, hamstrings, glutes, and more as this body parts you don’t often see in the mirror always make a difference in terms of athletic performance. They don’t just make you look better, but they also contribute to your power and speed in any setting.

One rule of thumb that fitness instructors tell their students is to pull twice as much as you do pushing. That means you add up the number of sets you do on your quads, chest, and shoulders and then double the sets for your glutes, hamstrings, and lats.

Make sure to perform your exercises carefully in either direction to prevent serious injuries like neck pain, back pain, shoulder pain, and more.

Also take note that over-prioritizing your front body would only make you prone to body issues.