Ultimate gym workout plan for Kabaddi players | Level – Beginners | Kabaddi workouts fitness series

Watch the first episode of fitness series here:

Kabaddi Adda brings to you, basic fitness series for Kabaddi players.

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BARBELL SQUATS: 3 sets of 10 reps.
Muscles Worked: Abs, Back, legs

TREADMILL RUNNING: Daily 3-5kms.
Helps in losing weight, improves heart rate, improves muscle tone

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DEADLIFT: 3 sets of 6 reps.
The deadlift works your glutes, hamstrings, quadriceps, abdominal muscles and lower back muscles.
Deadlift Improve your vertical jump

SPIN CYCLING: 15 mins.
Benefit your muscles, everything from your legs to your core.
A great low-impact cardiovascular workout, which improves your blood flow, increases your stamina

Watch second episode of fitness series here:

ELLIPTICAL: 15 mins.
get a good aerobic workout, which can strengthens your heart, lungs, and muscles.
This can help build your stamina and endurance.

BATTLE ROPES: 5 mins
A total body workout: The battle ropes aren’t just a cardio exercise using the arms.
You can challenge many different muscles for a total body workout based on how you move the ropes, your grip, and your distance to the anchor point.

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LEG PRESS: 3 sets of 15 reps.
Helps in:
Strengthening The Gluteal Muscles
Building Strong Hamstrings
Strengthening The Quadriceps
Building Stronger Calves
Total Leg Development
Jumping Higher And Run Faster
Building Stronger Bones

SEATED CALF RAISES: 4 sets of 20 reps.
Since the soleus comprises slow-twitch muscle fibers, performing the seated calf raise builds your endurance required for running, cycling, and walking.
It stimulates the growth of muscle and bone tissue, which helps in preventing injuries to your ankle and tear along the shinbone

STANDING CALF RAISES: 4 sets of 20 reps.
Helps in:
Ankle strength and stability
Lower body performance
Injury prevention
Sprinting and running performance

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