Rugby athletes exercise routines you should try

Now and then, you will find yourself looking for routines that will make you fit. You may want to try some exercises that will make you healthy, like a rugby fit. This level of fitness is equivalent to having muscle power for tackling huge opponents, but also having the power and pace of running past them. Stamina is another important factor as you need to do such activities for 80 minutes! With this being said, a rugby fit body is genuinely beneficial for one’s overall health.

But before starting with your exercise, have your space and equipment ready. You can use different weights like a barbell, kettlebell, medicine balls and even sandbags to add more intensity to your workout. When choosing a piece of equipment, particularly kettlebells, experts from https://www.sweat.no/kettlebell/ recommend knowing the type and size that suits you. Competitive weights are a good investment, but you can still perform your workout with a more affordable type. Other types of equipment you may need are pull-up bars, treadmills, spin bikes and yoga mats.

To achieve a rugby fit body, you can start by trying the following exercises. Try to choose and combine the different exercises for a total body workout.

Strength and Power

Romanian deadlift

At hip-level, hold a barbell with a palms-down grip. Arch your back and bend knees slightly, then slowly lower the bar by pushing your backside back to a level you can reach. Execute this pose looking forward, shoulders back, and with the bar close to the body.

Barbell front-loaded split squat

Using an overhand grip, hold your barbell on the top part of your chest while in a staggered stance with feet shoulder-width apart. Maintaining your upper arms parallel to the floor, lower your hips slowly while trying your back knee to achieve a distance of about 2-3 centimetres from the ground. Pause for a few seconds when you reach the pose and then starting over again. You may also perform a variation of the Bulgarian split squat experimenting with weights and styles.

Pull-up

Complete this exercise with palms facing forward, shoulder-width position while gripping any pull-up bar. Make sure that you pull your torso up trying to reach the bar with your chest while breathing out upon rising, then pulling your upper arms and shoulders down and back in a continuous manner. Breath in while you lower yourself down to the starting position.

Sit-up

With knees bent as you lie on your back, clasp your hand at the back of your head and try to raise your body to a 45-degree angle to your thighs while breathing out. Remember to breathe in when you return to your original position and repeat the procedure.

Speed and Endurance

Fartlek

Running two to six kilometres by doing 30-second fast runs, then jogging for two minutes and then repeating these systems of fast running and slow jogging continuously.

Hill Springs

This can be done with a real hill or on a treadmill. Perform 50-second sprints and ten repetitions of 200-meter distance while doing jog recovery or incorporating walking when exhausted.

Burpee

You can begin by standing straight with your arms extended overhead and then dropping down into a plank position. Follow the series with a push-up movement before standing up by jumping your feet back in and standing.

Jogging

Perform a steady jog by running at your own pace and finishing at least 8 kilometres. The ideal speed to reach is 12-km/h.

Additional Cardiovascular Exercise

Spin bike Hill/Sprint intervals

Perform a spinning exercise for at least 30 minutes with 60 seconds hill at high gear with 60-70 RPM, a 30 seconds sprint at intermediate load with high speed of 100-140 RPM, and 30 seconds rest with gear down low attaining 60-80 RPM.

Getting that rugby-fit body is a challenge, but with hard work, motivation and perseverance, anyone can achieve it. Allot a time to do the exercise and build a routine from the activities mentioned above. Remember that you do not need expensive equipment and consult with your physician.