3d • General discussion
Training at home
I have 2 days of voleyball training and 3 or 4 calisthenics workouts at home looking at how tired I am
My training at home is 20-30 minutes training volleybal fundamentals to warm up
Next is one of these 3:
PUSH - CHEST / TRICEPS / ABS
Push Ups 3x 6-8
Dips 3x 6-8
Leg Raises 3x 6-8
Plank 3x 40 sec
LEGS - THIGHS / CALVES / GLUTES
Lunges 3x 6-8
Squats 3x 6-8
Lateral Lunges 3x 6-8
Calf Raises 3x 10-12
PULL - BACK / BICEPS / ABS
Pull Ups 3x 6-8
Chin Ups 3x 6-8
Scissors 3x 6-8
Jackknife 3x 6-8
And to finish I do streching:
3 times the ones from te images holding the strech for 30 seconds
after doing the ones from the images I do the ones from Han Takahashi video:
For cardio I ride my bike to college 30 minutes everyday
I really feel like my legs don't keep up when I'm playing, feel very slow in court, could you Help me with beng faster an more agile?
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Training at home
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