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3 weeks daily basic workout for tennis players
(Day 1, Day 2, Day 3, Day 1, Day 2, Day 3, Day 7)

Targets:
1. remaining in a good level of fitness
2. moderate improvement of physical condition
3. improvement of flexibility and muscular endurance in order to prevent future injuries.

Equipment needed: skipping rope, fitness/yoga mat (optional)

WARM UP :

3 X 15 JUMPING JACKS

3X 30 SECONDS ROPE JUMPS

3 X 10 ARMS CIRCLE BOTH WAYS ROTATIONS

3 X 10 SHOULDERS ROTATIONS

DAY 1 :

3 X 20 AIR SQUATS

3 X 20 FRONT LUNGES

3 X 30 SECONDS PLANK (STANDING ON ELBOWS)

3 X 15 CRUNCHES

3 X 15 BACK EXTENSIONS

3 X 10 PUSH UPS

DAY 2 :

3 X 20 CALF RAISES

3 X 20 SIDE LUNGES

3 X 20 SIDE LUNGES (THE OTHER LEG)

3 X 30 SEC PLANK SHOULDERS

3 X 20 SHOULDER TAPS

3 X 10 CRUNCHES II

DAY 3 :

3 X 20 MOUNTAIN CLIMBERS

3 X 20 OVERHEAD RACKET SQUATS

*holding your racket above your head

3 X 10 OVERHEAD FRONT LUNGES WITH RACKET

*holding the racket above your head

3 X 20 SIDE PLANK ELBOWS (BOTH HANDS)

3 X 10 BURPEES

DAY 4 🡪 DAY 1

DAY 5 🡪 DAY 2

DAY 6 🡪 DAY 3

DAY 7 :

RUNNING 30 MIN (2 X 15 or 3 X 10)

STRETCHING

Editor: Babis Magios
Cover Image: eody.gov.gr

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