Change The Game With This Single Exercise
If you want to talk about real game-changers, then you’ve come to the right place! A strong, explosive, and well-coordinated physique with exceptional stamina and flexibility is required of a fit padel player. This simple exercise will help you get all those in no time!
The burpee is the only exercise that can accomplish all of this.
It works practically all of the major muscular groups in the body, including the legs, core, chest, shoulders, and arms, as well as your cardiovascular system. It is widely used as a conditioning exercise in the military, martial arts, and practically all sports.
You might remember doing this exercise in elementary school. A lot of people hate this specific exercise. After all, burpees are difficult. They make you sweat profusely and force you to take deep breaths. Your legs will burn, and your chest and shoulders will ache.
But that’s exactly what you want if you want to change your game, as they say: no pain no gain
How to Perform a Burpee
- Begin in a deep squat with your glutes on your calves and your hands on the ground in front of you, starting from a standing position.
- Shift your weight to your arms and jump back with both feet at the same time. If this is too difficult for you, try stepping with one leg first, then the other.
- In a plank posture, keep your body fully straight, engage your core, and don’t allow your hips dip.
- Do one deep push-up and then spring (or walk) forward with both feet near to your hands, glutes low and almost touching your heels.
The more flexible you are, the easier it will be to fold your body into this posture. Don’t worry if you can’t accomplish it right away. Keep working on it, and you’ll get there eventually.
Jump as high as you can and land softly and silently in a squat stance, resisting using your thigh muscles in a controlled action.
Like a panther, be fluid and light on your feet. While keeping your core clenched, aim for the highest possible height in each leap and the lowest possible posture in each push-up. Perform 15 to 20 reps on each side.
Burpees will immediately persuade you of their efficiency, as well as the fact that your own body weight provides ample resistance. The majority of workouts with your own body weight are, in reality, the most difficult.
Make sure you have the right form in order to prevent injuries
This exercise can be used as a warm-up exercise before padel practice—a few repetitions of burpees will increase your heart rate and body temperature, preparing your body to perform.
