The best bodybuilding exercises for tennis

6. Table

The card is an excellent exercise to strengthen the trunk, essential to maintain stability during strikes. A solid trunk allows you to transfer the power between the upper and the lower part of the body, which is fundamental in tennis.

How to do it:

• Put in the position of the advice, the elbows under the shoulders and the body well aligned.

• Keep the position for 30 seconds at 1 minute, taking care to keep your back straight and the abs have contracted.

• To increase the difficulty, you can lift one leg or arm alternately.

Variants:

• Lateral card: Strengthen the oblique by putting on the side, an elbow on the ground and the legs stretched out.

• Plate with movement: Move back and forth keeping the position of the advice to involve the muscles more.

7. Jump pluriage

The jumps to the plurium are essential for the development of explosiveness. They improve the ability to quickly generate power, which is crucial during rapid matches on the pitch.

How to make them:

• Get up, your feet in pieces in the width of the shoulder.

• Lightly bahthe in a toe position, then jump as high as possible.

• During the landing, he folds his knees to absorb the impact and immediately return to the Tozza position for a new leap.

Variants:

• Deep jumps: Jump from a raised surface to increase intensity.

• Side jumps: Jump from one side to the other to work on the stabilizing muscles.

8. Drawing with elastic

This exercise is ideal for strengthening the back and shoulders, often neglected but crucial muscles for a good service and powerful blows.

How to do it:

• Attack an elastic to a point of anchor at the height of the chest.

• Keep the elastic with both hands, the arms lengthened in front of you.

• Pull the elastic towards the chest by bending the elbows and tightening the shoulder blades.

Variants:

• Unilateral design: Use an elastic to work one arm at a time, which helps to correct muscle imbalances.

• Time up: Place the lower elastic and pull up to hit the muscles of the upper back.

Integration in your routine

To make the most of these exercises, it is important to integrate them in a balanced way in the training routine.

Here are some tips to get there: Tennis weight training routines for 4 weeks

Conclusion

Physical preparation is essential to excel in tennis. By combining strength, resistance, speed and agility, players can fully reach their potential on the pitch. A well -structured training program, accompanied by an appropriate diet and recovery time, allows each player to effectively prepare for tennis requirements.

It is essential to recognize that each player has unique needs, which makes the personalization of training programs essential. That you are a new expert athlete, investing in your physical and mental preparation is essential to achieve your sporting goals.

Tennis, with its challenges and prizes, offers exceptional experience. Thanks to a clear preparation, each player not only can improve his performance, but also completely savor every moment on the field. Let your passion for tennis motivate you to give your best in every game!

In the gym AstrovedaThe qualified coaches are ready to develop a tailor -made program, whatever your level is. Do not hesitate to ask your physical coach to make an appointment with our coaches to optimize your performance and reach your ambitions faster.

Don’t leave your sports dreams at random. Make an appointment in one of the sports halls Astroveda And engage on the path of better physical preparation for tennis.

With the support of professionals, you can maximize your potential and fully live your passion for this demanding sport. Join us today and transform your physical preparation into success!