Top Commandments for Sports Excellence!



Amir’s commandments for top notch sports performance!

Whether you’re a tennis player or a table tennis pro, there are certain habits you must develop to excel in your field. You want to stack the deck in your favor and you can do so by applying the following tips to your game:

1) Create a DAILY static stretching routine. Keep your muscles loose prevents injury and psychologically keeps you ready to go.

2) Get a foam roller. TODAY. Foam rollers are one method of releasing knots in your muscles fibers. These knots are keeping you from fully contract and relaxing the target muscle group. Roll the knots out and watch your movements become more graceful and energy efficient. Your endurance and stamina will increase as well.

3) Visualize the desire outcome. Muhammed ali would mentally rehearse his behavior for his matches. Positive mental rehearsal will put you in a positive aggressive energy/mindset. Staying positive contributes to relaxation, which again correlates to better movement. You’ll be light years ahead of the athlete that doesn’t visualize success.

4) 20 – 30 minutes of long slow duration aerobic training. The ability to perform long slow aerobic work is crucial for setting a baseline for optimal sports performance. 20 minutes if you want to maintain your current weight, and 30 minutes if you want to cut-body weight.

Whether you jog, row, elliptical, etc, pick an activity and maintain the intensity for your chosen time frame.

Athletes would do well to mix up their cardio modalities to spare their joints and also to see the areas of improvement in their musculature ie your hip flexors may become tired faster than your hamstrings and quads while you use an ellipitcal.

A very excellent way for athletes to get excellent cardiovascular and metabolic conditioning is by combing LSDC with Tabata intervals. Tabata intervals are performed by doing 8 sets of work, each for 20 seconds, followed by 10 seconds of rest.

5) An ounce of prevention is worth a pound of cure. NOW is the time to safeguard your joint health. Good supplements for athletes are:

Vitamin C
Omega 3 fatty acids
A good multivitamin
Postworkout protein

6) Drink plenty of water to maintain muscle and burn fat. Good hydration levels also cushion the joints, including you knees and your spinal joints, both of which take a lot of stress during athletic performance and life in general.

7) Relax and chill – activity and passivity are two sides of the same coin when it comes to improving athletic performance. As hard as you work, you have to relax equally as much. Scientific research has found that people who laugh moe often heal faster. Faster healing is crucial for you to get back on the field and dominate as quickly as possible.

Spend time each day laughing your ass off!!



Keep these posted on the walls of your mind and you’ll succeed in your chosen sport.



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Профессиональный художник-декоратор Андрей Крайнов

Декорирование интерьеров, роспись стен, потолков, полов. Барельефы. Декорирование предметов интерьера. Декоративная штукатурка. Картины, портреты на заказ. Моб.: +7 903 642 70 70 (Белгород)

Im ashamed to die until i have won some victory for humanity.(Horace Mann)



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