just stopped by, and left this great workout for us! No matter what your fitness level is-beginner or advanced-these easy moves will strengthen all the muscles we need to play our best tennis! AND these can be done at home! Thanks, :)
Introducing strength training into your workouts can definitely seem like an intimidating move, but there are plenty of ways to ease into this new part of your tennis fitness journey. For one, you don't have to jump straight into barbell work. Strength training encompasses bodyweight exercises that can also be enhanced with dumbbells. To help you narrow down your routine to the best beginner moves, Corey Phelps, nutrition expert, NASM personal trainer, certified BASI Pilates teacher, TRX and Spinning instructor, and creator of the fitness app Cultivate365, shared a strengthening workout that can help any level master fundamental movements.
Her biggest recommendation:
The workout below targets major muscle groups and serves as a helpful way to measure your progress. For the arm exercises, beginners should start with no heavier than 5-pound weights. Once you're able to complete the workout with ease, you can move on to slightly heavier weights.
The workout:- Squats
- Walking lunges
- Shoulder presses
- Bicep curls
- Overhead triceps extensions
- Reverse abdominal crunches
Complete 10 to 12 reps for each move for a total of four sets. Not challenging enough? Increase your reps to 12 to 15 for a total of five sets.
SQUATS
Image Source: POPSUGAR Studios
- Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
- Initiate the movement by inhaling and unlocking the hips and sending them back as the knees begin to bend.
- Make sure the chest and shoulders stay upright and the back stays straight. Keep the head facing forward gazing straight ahead for a neutral spine. (Optimal squat depth is hips below the knees.)
- Engage core and explode back up to standing, driving through heels.
