Interested to join your town’s Rugby team? So, you joined one lately but came to know about the fitness which is required for the game. Well, Rome was not built in a day! Things take time, and you need to really work your ass off to get the right physique.
The Rugby game demands a lot of stamina and energy, so it is important to have the right fitness for a smooth functioning. If you are someone who just got off with the exercising, you have to go on a long journey to reach your destination.
There is a term called Lean weight, and most of the fitness experts and players strive to maintain this throughout the journey. The weight which is the amount of the weight on your body – not contributed by your body fat, is called the lean weight. For the fitness thing, the players are required to train themselves in order to reduce the weight along with keeping the lean body mass same.
How to develop them? For that, you need to join a gym first, because first-hand information is much needed, especially when it comes to your body and fitness. I would like to share some tips, that the Pro Rugby Player diet plan has applied themselves. They are as follows:
If you have decided to play the Rugby, then you shouldn’t be afraid of the resistance training. Working on the bicep curls are common, start focussing on the compound movements that will improve your muscle groups in a better way. Include exercises like the Squats, deadlifts, bench press, Single leg movements for developing the power and strength of the muscles.
Sit-Ups are common, but to work on the muscles and overall stamina of the body – bridges are much effective than Sit-Ups. I am not saying that situps are ineffective, but comparing the two – bridges are more beneficial and help in burning a lot more calories. Exercises like the bridges, planks fall into the category of isometric exercise.
If you wish to work on the muscles, then you need to put stress on the muscles and bring some pain on it. Only then, you could get some positive results on the muscles, and their shape. One of the methods to do this is to increase the time you put in on the muscle training.
Coming to the 4-second tip, this is for all those who do bench press training. Try performing the bench press with a 4-second eccentric tempo instead of the usual 1-second eccentric tempo. This will eventually increase the damage to the muscles, and end up giving you better muscle result.
Along with the machine and heavy lifting, it is essential to give some relaxation with yoga sessions. Stretching your body will help in making it more flexible and fit. The final goal of all these exercises is to make your body mobile ie; free moving and easy to adjust. This also offers quick recovery condition, which is an additional benefit of Yoga. There is no reason for Not Doing Yoga, my friend.
Yes, I know those days when you won’t be bothered and also wish on skipping your cardio session. Many of them just end of doing the lifts training, ending up with no time for any other exercise. Actually, the more variety you keep in your workout – more it will benefit you on the field. This doesn’t mean that you need to try out all the exercises, but make sure that you don’t miss your cardio time.
This will help in making yourself more fit and flexible – which is a must for a Rugby player. Share us your experience and feedback about the tips listed above, what are your viewpoints about this?