Racket Sports

Racket sports such as tennis, squash, racquetball, badminton, and handball can be very demanding on your body. Players need flexibility, aerobic fitness, strength, stamina, and good hand-eye coordination. Racket sports involve short bursts of energy, lateral movement, sprinting, jumping, and arm swinging.

Having strong core muscles in your trunk and torso can greatly improve the power behind your movement — particularly your serves and returns of the ball or shuttlecock. In racket sports, you often have to reach beyond the norm to get to the ball or gracefully extend an arm to serve. By keeping your body supple and flexible, you can extend your arms and play your favorite sport for many years to come. The exercises in Table 16-7 can help balance your body and develop a greater range of motion in your swing.

Warm-up exercises (see Chapter 6): Side Bender, Hip Twister, Quad Stretcher, All-Out Hamstring Stretcher, The Big Stretcher

Table 16-7

A Racket-Sports Workout

Chapter

Exercise

Notes

7

The Mountain

Opens up your chest, back and spine; increases your shoulders' and arms' range of motion; enhances balance, coordination, and stability

7

Heaven and Earth

Stretches and lengthens your back, sides, arms, and legs

7

The Rag Doll

Releases tension in your head, neck, shoulders, and back; conditions your abdominal muscles, back, and legs

7

The Camel

Opens up your chest; strengthens your shoulders, arms, and legs; brings flexibility to your shoulders

7

The Dog

Offers total-body strengthening and conditioning

7

The Frog

Stretches your groin, hips, and pelvic girdle; stretches and strengthens your legs

8

The Chair

Strengthens and conditions your legs, buttocks, hips, back, shoulders, and arms

8

The Skater

Strengthens and conditions your hips, legs, buttocks, abdomen, back, and arms

(continued)

Table 16-7 (continued)

Chapter

Exercise

Notes

8

The Crow

Stretches and strengthens your inner thighs, pelvic girdle, legs, buttocks, upper torso, and arms; tones and conditions your abdomen and core

8

The Runner

Strengthens and tones your legs, buttocks, back, shoulders, and arms; enhances balance and coordination

8

The Eye of the Needle

Brings flexibility to your shoulders and back

8

The Rise and Shine

Enhances balance, coordination, and overall body tone and flexibility

9

The Sphinx

Strengthens and tones your upper back, shoulders, and arms; gently stretches your quads; conditions your buttocks

10

The Lightning Bolt

Strengthens and loosens your legs, buttocks, hips, back, and shoulders

10

The Crescent Moon

Develops balance and coordination; stretches, strengthens, and conditions your legs, hips, buttocks, back, and groin

10

The Dog to Plank

Strengthens and conditions your whole body

10

The Swimmer

Strengthens and tones your arms, back, buttocks, legs, and abdomen

10

The Lift

Strengthens your arms, back, abdomen, buttocks, and legs

11

The Tree

Strengthens your legs, core, trunk, upper torso, and arms; develops balance and coordination

11

The Dancer

Stretches your quads, back, and shoulder girdle; enhances balance and stability

11

The Russian Dancer

Develops balance and coordination; strengthens your legs, buttocks, abdomen, back, and arms; makes your hips more flexible

11

The Press

Stretches and strengthens your legs, groin, abdomen, back, shoulders, and arms

11

The Straddle

Stretches your groin, hips, and legs; strengthens your abdomen, back, and biceps

Chapter

Exercise

Notes

11

The Recharge

Opens up your groin, hips, and pelvic girdle; stretches your inner thighs

12

The Flying Locust

Strengthens and tones the front and back of your body; strengthens your shoulders, arms, chest, legs, and buttocks

12

The Locust

Strengthens and conditions your shoulders, chest, arms, legs, back, buttocks, and abdomen

12

The Love Handler

Stretches and conditions your groin, hips, and inner thighs; tones and conditions your sides and abdomen

12

The Staff

Strengthens your shoulders, chest, arms, legs, buttocks, and abdominal muscles

12 The Belly Crunch Strengthens the muscles of your abdomen;

lengthens and conditions your upper torso and sides

Golf

Golf is one of the most popular sports in the world. It teaches focus and concentration. And as long as you don't get mad at your own play, it teaches you a lesson similar to that taught by yoga — that relaxing can increase your powers of concentration. If you get serious about the sport, you soon notice the constant struggle between the conscious mind — analyzing, alert, and logical — and the subconscious mind — the well of inner knowing that's wakeful, present, and clear. Golfers who don't learn the nuances of the mental game remain frustrated or give up before mastering the sport. One of the biggest advantages golf has over other sports is that you play outdoors in a clean, healthy environment. Of course, golf is also a great social game when you play it with friends, family members, or business associates.

The exercises in Table 16-8 enhance your range of motion in the most important areas of your golf swing — such as your hips and shoulders. They also develop your ability to concentrate and focus, both of which are essential in golf.

Warm-up exercises (see Chapter 6): Side Bender, Hip Twister, Quad Stretcher, All-Out Hamstring Stretcher, The Big Stretcher

Table 16-8

A Golfer's Workout

Chapter Exercise

Notes

7 The Mountain

Opens up your chest, back, and spine;

increases your shoulders' and arms' range

of motion; enhances balance, coordination,

and stability

7 Heaven and Earth

Stretches and lengthens your back, sides,

arms, and legs

7 The Rag Doll

Releases tension in your head, neck, shoul-

ders, and back; conditions your abdominal

muscles, back, and legs

7 The Airplane

Strengthens and conditions your legs, back,

and arms; enhances balance and stability

7 The Triangle

Strengthens, stretches, and conditions your

legs, hips, back, abdominal muscles, shoul

ders, and arms

7 The Exalted Warrior

Strengthens and conditions your legs, but

tocks, back, shoulders, and arms; enhances

balance and stability

7 The Warrior II

Strengthens and conditions your hips, legs,

buttocks, abdomen, and back

7 The Camel

Opens up your chest; strengthens your

shoulders, arms, and legs; adds flexibility to

your shoulders

7 The Table

Strengthens and conditions your trunk,

abdomen, arms, buttocks, and legs

7 The Cat

Stretches your back, spine, neck, and shoul

ders; strengthens and conditions your back,

abdomen, buttocks, and legs

7 The Dog

Offers total-body strengthening and

conditioning

7 The Bridge

Stretches and conditions your trunk, legs,

buttocks, abdomen, arms, and shoulders

7 The Frog

Stretches your groin, hips, and pelvic girdle;

stretches and strengthens your legs

7 The Zen

Reduces stress; improves your breathing

technique; clears your mind; increases focus

and concentration

Chapter

Exercise

Notes

8

The Chair

Strengthens and conditions your legs, buttocks, hips, back, shoulders, and arms

8

The Skater

Strengthens and conditions your hips, legs, buttocks, abdomen, back, and arms

8

The Runner

Strengthens and tones your legs, buttocks, back, shoulders, and arms; enhances balance and coordination

8

The Eye of the Needle

Brings flexibility to your shoulders and back

8

The Twisted Triangle

Stretches and strengthens your legs, hips, pelvis, back, and sides; tones and conditions your abdomen and arms; develops balance and coordination

8

The Rise and Shine

Stretches and strengthens your legs, hips, pelvis, back, and sides; tones and conditions your abdomen and arms; develops balance and coordination

9

The Twister

Strengthens and tones your abdomen, sides, and back; opens up your upper torso, chest, and arms

9

The Child's Pose

Stretches your inner thighs, quads, hips, groin, and back; tones and conditions your back, shoulders, and arms

9

The Lion

Opens up your inner thighs, groin, hips, and pelvic girdle; strengthens and conditions your back and abdomen; releases stress

10

The Crescent Moon

Develops balance and coordination; stretches, strengthens, and conditions your legs, hips, buttocks, back, and groin

10

The Half Moon

Conditions and strengthens your back, arms, and the core muscles of your trunk and torso

10

The Swimmer

Strengthens and tones your arms, back, buttocks, legs, and abdomen

10

The Lift

Strengthens your arms, back, abdomen, buttocks, and legs

10

The Side Plank

Strengthens your trunk, abdomen, arms, legs, sides, and buttocks

Table 16-8 (continued)

Chapter

Exercise

Notes

11

The Tree

Strengthens your legs, core, trunk, upper torso, and arms; promotes balance, coordination, and stability

11

The Dancer

Stretches your quads, back, and shoulder girdle; enhances balance and stability

11

The Eagle

Strengthens your core, legs, buttocks, abdomen, back, shoulders, and arms; develops balance, coordination, focus, and concentration

11

The Russian Dancer

Strengthens your legs, buttocks, abdomen, back, shoulders, and arms; develops balance, coordination, focus, and concentration

11

The Side Bow

Strengthens and conditions your hips, thighs, buttocks, abdomen, arms, and sides; stretches the front of your body

11

The Horse

Offers total-body strengthening and conditioning

12

The Cow to Cat

Stretches and tones your back and spine; conditions your abdomen, legs, and buttocks

12

The Flying Locust

Strengthens and tones the front and back of your body; strengthens your shoulders, arms, chest, legs, and buttocks

12

The Locust

Strengthens and conditions your shoulders, chest, arms, legs, back, buttocks, and abdomen

12

The Love Handler

Stretches and conditions your groin, hips, and inner thighs; tones and conditions your sides and abdomen

12

The Staff

Strengthens your shoulders, chest, arms, legs, buttocks, and abdominal muscles

12

The Archer

Strengthens the core of your body; stretches and tones your back and legs

12

The Belly Dancer

Strengthens and tones your hips, legs, and abdomen; brings flexibility to your hips and pelvis

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