Preparation For Tennis Training:
Exercises To Boost Performance!As tennis season draws closer, many people are going to start to prepare for the sport specific training they will do on the court. Tennis is a good type of sport to work on both your strength and anaerobic capacity. It's stop-and-go in nature and requires upper body strength to propel the ball across the court. Take some time to devote some of your gym sessions toward preparing for this training. It is a smart move and it'll help get your body ready for what's to come, decreasing the chances you wind up injured. It will help boost your performance when you do get onto the court.
Here are some exercises to start doing regularly.
Tennis is a very good type of sport to work on both your strength and anaerobic capacity.
1. Barbell Side Split SquatSince while you're out on the tennis court you'll often shift sideways to go after the ball, it's important that you strengthen the quads while working on your agility and balance in this sideways direction. Barbell side split squats are perfect for this purpose since they will load the body with a weight while you perform this exact movement pattern. When performing these, just watch that you maintain an upright position as best as possible throughout the movement to prevent the development of stress on the lower back muscles. Complete two or three sets of 8-12 reps leaning to each side.
2. Cable Lying Triceps ExtensionTo help strengthen the muscles for hitting the ball, lying triceps extensions will be a good option. These will feel slightly different than the traditional triceps extensions you may have performed in the past with a dumbbell moving toward the back of the body, so don't get overly concerned if the weight you need to use is lower. To do these, lie on a bench in front of a cable machine holding a straight bar attached to the pulley over your head. From there, slowly begin to extend the elbow continuing along the diagonal path until it is fully extended but not in a locked position. Slowly move back to the start position to complete the rep. Perform 8-12 reps of these per set, aiming to complete 2-to-3 sets total each workout session.
3. Dumbbell Stationary LungesAnother good exercise to add to your tennis training preparation program is stationary lunges. These are important because you utilize the quad muscles as you reach to receive the ball. Holding a pair of dumbbells, stand with feet shoulder-width apart and then take one step forward bending both knees until the back knee almost touches the ground. From there, press back up again and return to the standing position to complete the rep. If you try and pause for a very brief second while you're in the lowered lunge position you'll increase the intensity of this exercise; it will eliminate the chances you will use momentum to carry you through the movement.
4. Cable Seated Rear Lateral RaisesAnother upper body strengthening exercise to perform that will help with your tennis performance is cable lateral raises. Building strong shoulders will help you follow through with your stroke, allowing you to generate more power and hit the ball faster and harder. Note that you can also perform these for the front deltoid by raising the cables up in front of you rather than to the sides of the body.
5. Ab RollerYou will want to do some exercises to work the abdominal muscles of the body. Having a strong core will prevent you from breaking as you go after the ball. It also helps provide a sturdier base of support when you rapidly change directions on the court. One very good abdominal exercise to add is the Ab Roller. You will need this piece of equipment to perform this properly, but most gyms have one or else you can purchase it at a very reasonable price. This movement is great because it will not only work the muscles deep within the muscle tissue, but it's also going to help work the shoulder girdle as you roll out, pause and then roll back in. When first starting this exercise you may find that you aren't able to roll all the way out, so just go as far as you can with control. You're better off to roll a shorter distance out and be able to control it, than to try going farther and fall to the floor. As time goes on and the muscles grow stronger you'll find that you're better able to maintain control and go the full distance to the floor.
6. Arm CirclesFinally, at the end of each workout (and this is good to do before a match as well), perform some basic arm circles. This will help to keep the shoulder joint loose and limber, reducing the tension that develops in all the tendons, ligaments and muscles. Elbow problems are a big problem that many individuals deal with at some point during their training. Keep the shoulder joint loose and you'll also relax the muscles leading to the elbow and help prevent pain from developing. If you want to increase the stretch on the shoulders when doing this exercise, you could hold very light 2-5 pound weights. Just be sure you don't start swinging the arms too quickly or you could pull a tendon or muscle.
ConclusionDon't just dive right into your tennis training with little or no preparation. Take a few weeks beforehand to start doing some tennis-specific moves in the gym so you can transition easier, having better results and feeling more comfortable while you're out there.
Enjoy your Retirement Life with Equity Release
What is Equity Release?Equity release is a product that allows people over the age of 55 to utilize the equity that is tied up with their home. They can either take the equity value of their home in a single stretch or in smaller amount monthly or quarterly with the help of several equity release products, thus enabling to enjoy their retirement life comfortably from their home. There are two different types of equity release, lifetime mortgages and home reversion plans that are both managed and regulated by FCA (Financial Conduit Authority)
Lifetime MortgagesLifetime mortgage is a loan issued based on the equity value of the home, where an individual can get the money as a wholesome amount or get the money in small amounts at regular interval up to the maximum equity value of the house. You also have an option to hold on to or retain some amount of the total value, in case you wish to provide it to your family members, thus having an option to release money from the value of your home and also have the option to pass on some amount as inheritance for your family Until you move out of your home or till the period you die, you have the complete ownership of your home and the interest can be either a fixed interest or a rolled up interest. Also, when you live as a couple in your home, the loan provider will not claim ownership of the home, until the last person moves out of the house or dies. So it means that you and your partner, having secured an equity release through lifetime mortgage can enjoy your life in your home for the rest of your life.
Home RevisionThis is a plan where you release money for only some part of your property, but can continue to live in the whole property with full ownership till the rest of your life. You can sell anything between 25% and 100% of your home and also the amount of advance or amount you can get from the borrower depends upon your age. i.e. the more the money you’ll get, the more the older you are, as the amount you get is based on the current value of your property, but the ultimate cost is calculated only at the time, the property is taken possession by the borrower.