People exercise for various reasons. Some do it to lose weight and build muscle, while others do it to improve their athletic performance. Exercising is and will continue to be a crucial part of every sport. If you want to gain a competitive edge in your sport, you need to have an exercise routine that can make you faster, stronger, and bigger.
Furthermore, if you combine a healthy routine with beta-alanine supplements, you’ll boost your strength and minimize your chances of injury. While there isn’t a one-size-fits-all exercise that’ll make you a better athlete, some can increase your flexibility, power, and strength.
Read on to know which exercises these are.
- Dumbbell
Dumbell exercises are effective because they hit the shoulders, hamstrings, glutes, quads, and biceps. Because it requires you to carry weights from the ground and press it over your head, it builds power. It also builds the muscles on the shoulders, back, and legs.
The good thing about dumbbell exercises is that they’re easy to learn. If you’re a seasoned athlete, you know the importance of maximizing your time. So, selecting complicated movements and exercises may reduce your progress.
- Burpees
Burpees may seem to be an odd exercise, but it’s effective because it hits the triceps, chest, shoulders, glutes, quads, and hamstrings. Unlike other exercises, it doesn’t need specialized equipment, and you can do it anywhere.
Burpees is an excellent strength-training exercise that subjects force to major muscle groups in your body. If you do it frequently, you’ll place aerobic stress on your cardiorespiratory system and enhance your oxidative muscle capacity. When starting out, it’s advisable not to exceed five sets with one-minute rests in between the sets.
- Front Squats
There two types of squatting exercises: the front squat and the back squat. You may be asking yourself why the front squat and not the back squat is on this list. That’s a reasonable question because back squats are great strength builders. However, front squats come with great perks for athletes. They not only lower body strength but also boost hip mobility.
The main reason why you should be interested in the front squats is because they take the forward movement pattern that athletes in most sports need. Moreover, these squats are safe for the lower back and boost better alignment during movement. That way, you’re less likely to get injuries.
- Romanian Deadlift
Every athlete should include this exercise in their strength program. That’s because it targets the neglected muscles in your body. If you don’t train these muscles, you’ll increase your chances of injury.
Female athletes, specifically, need to strengthen their posterior chain muscles. That’s because they’re quadriceps dominant and are more likely to get knee injuries than men.
- Power Cleans
Power cleans is an excellent exercise for you if you want to become explosive on the field. Though it resembles deadlifts, it’s more intense. This exercise requires you to lift a barbell under your shoulders as you jump. Its aim is to make you faster in your sport.
Conclusion
Exercises must be part of an athlete’s training program. Although there are numerous exercises that athletes can do, these can make you a champion in your sport because they’ll help you build more strength, muscle endurance, and stamina.