Images Tennis
Tennis work out regime.Anybody got one?Nadal physique preferably. i play tennis and it is a good image to have
well what the title says really. i play tennis but its a good physique to have anyways so i was wondering if anybody knows what he hits at the gym or has any good general tips or even better an actual daily regime/guide. things like workout, diet and supplements would be great if they could be included in your answers, thanks
start with light weight training and then progress to moderate/heaving lifting. do a lot of reps so you can build lean muscle. start running a mile or two and then run 3-4 miles a day, 5 days a week. 3 days a week, work on the upper body. focus on the shoulders, forearms and triceps. good exercises include bench presses and curls. pushups are essential. in one of those days, do a pryamid superset for forearm curls. start with a light weight (10 lbs) and curl until failure, then do a moderate (15 lbs), then heavy (20 lbs) and then back to 15 and 10 until failure. remember, only once a week or else you will hurt yourself. for rest one day. for the other 3 days, work on the legs. do lunges, squats and calf inclines. on those days, do plyometrics, which help with speed.
try to stray away from supplements, but creatin works well when used properly.
for nutrition, cut the sugars and carbs by half (since excess sugar turns into starch, a carb, which turns into fat). Increase protein intake by half so you can build muscle (preferably red meat). eat lots of veggies and fruit and stay hydrated.
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