Game training sessions
Take a closer look at game sports. Perhaps you will be able to combine the pleasant with the useful and turn training into a high-quality pastime with friends. Sports clubs offer various options:
- football;
- volleyball;
- squash;
- floorball;
- tennis;
- basketball;
- badminton.
In addition to having a positive effect on endurance, strength, coordination, and fitness, game training also contributes to the development of team and competitive spirit. This is a good emotional relief and at the same time a high cardio load.
Yoga, pilates, stretching
The off-season is a good time to think about stretching, breathing practices, and relaxation. But the main thing is not only to think, but also to go through several complexes. Yoga and Pilates will help you recharge psychologically and at the same time work with the body, improving its physical performance. By stretching, you can develop flexibility, plasticity, and relax your muscles by removing the clamps. This will be useful both for your overall well-being and for returning to more intense workouts during the season.
Strength training
Strength training is necessary to strengthen the respiratory and cardiovascular systems, as well as the musculoskeletal system before the start of the sports season. Develop a program yourself or with a trainer, including static and dynamic exercises using your own and extra weight.
Gym exercises
Training in the gym is always relevant for maintaining the body in good shape. In the demi-season, we recommend that you work with speed, technique and endurance, as well as identify weaknesses and upgrade them before the start of the new season. TRX loop classes or circular strength training are a good option. It is not necessary to do exercises for all muscle groups in one day, you can divide them into several. For example, one day you work with the lower part of the body, and the second — with the upper part. For the first workout, you can use the following exercises:
- barbell squats;
- platform leg press;
- leg extension on the simulator while sitting;
- leg flexion while lying down;
- twisting;
- lifting on tiptoe with your own or extra weight.
- For training on the upper muscles, suitable:
For training on the upper muscles, suitable:
- pull-ups;
- push-ups;
- hyperextension;
- plank;
- exercises with an expander.
