Train like Sharapova: 5 essentials of being a champion

Not so long ago, Maria Sharapova returned to the big sport after a year and a half away from the world tennis arena. Her return was not just memorable for fans and opponents, but in the full sense of the word triumphant.

During the long period of preparation Sharapova shared in her Instagram posts, which made one thing clear: she was not a step away from the sport. Daily workouts on the court, classes in the gym, exercises for the development of different muscle groups – all this helps Maria to remain one of the most talented tennis players in the world and, of course, to have a healthy, beautiful body.

The athlete trains six days a week, but her training is not limited to honing her tennis skills. Her program is very rich and varied: it includes intensive cardio, strength training, coordination and balance, outdoor activities, yoga, salsa and even… boxing!

Cardio

What for. Like any other person who does sports and keeps fit, Maria pays due attention to cardio exercises. Thanks to them, the tennis player trains her endurance, which is so necessary during numerous sets, her respiratory system and develops her pulse zones. Among other things, cardio contributes to fat burning and body contouring.

Maria includes running in her training. She often runs outdoors and sometimes complicates her cardio by doing it not on the asphalt, but on the sand, climbing up an inclined surface, which significantly increases the load.

The athlete has also included in her cardio program exercises on an exercise bike. Such exercises are good for stimulating abdominal and back muscles and are suitable for those who have had injuries, as the pressure on the knees is less than when running.

Strength training

What for. To look flawless both in real life and on the tennis court, Maria dedicates a couple of days a week to strength training. With proper execution of strength exercises, not only muscles, but also joints become stronger.

Of course, Maria’s training does not do without everyone’s favorite squats and lunges. Tennis player performs them with different weights, for example, with a barbell or with a medball. When performing such exercises, it is very important to pay attention to the back: it must be straight. In order to keep her posture easier during squats, the champion sometimes performs them against a wall or uses a fitball.

Contrary to the false stereotype that exercises with “iron” can make a bulky girl with huge muscles, Maria uses a barbell in her strength training and remains very slim and trim. One of the exercises in her arsenal is the deadlift. Performing it, the athlete works practically all the muscles of the body: from hips and buttocks to back and shoulder muscles.

In addition, it is very important for a tennis player to keep her abs in tone. To do this, Maria does different types of static planks (on two hands and on one hand) – a simple but very effective exercise.

Among dynamic exercises for the abs, the athlete performs the following: from a lying position she raises her body and legs at 45 degrees (legs can be bent), rests on her buttocks and together with a partner throws a light ball.

Coordination and balance

What for. Coordination and balance training should never be forgotten, especially if you play a sport like tennis. These exercises help you feel your body, improve your body skills and make your movements easier.

Balance pad exercises are very good for developing balance. Maria, for example, does a swallow on it, which also strengthens her back muscles.

Coordination, however, can be developed in the most ordinary conditions, if you do not forget about such a simple-looking exercise as jumping out.

Yoga

What for? The answer to the question “What is yoga for?” is simple. Both professional and amateur athletes need yoga to create harmony within themselves.

It is just one of those directions that allows, as they say, to connect your body and mind, to feel yourself. Moreover, yoga helps to develop flexibility.

Boxing

During the disqualification, many people noticed that Sharapova is seriously into boxing. And for good reason. Because boxing primarily develops the muscles of the arms and shoulders, which are directly involved in tennis. The body and legs are also not left without load.

From an emotional point of view, boxing can help to discharge negative emotions.

However, it is not recommended to master this martial art on your own. Maria exercises in boxing with a personal trainer, who helps her to observe the correct technique and can give advice at any time.

Maria Sharapova’s beautiful figure and her success in tennis is not a coincidence of circumstances, but a titanic labor and constant work on herself and her body.