To achieve optimal performance in sports and daily activities, scientific and varied training is extremely important. Exercises that increase strength, endurance, speed and balance not only help the body stay healthy but also improve performance significantly. In this article, we will learn effective exercises that help improve overall motor performance.
1. Squat Exercise
Squats are one of the most comprehensive exercises for developing muscle strength, especially the thighs, buttocks and hips. Squats help improve mobility, increase endurance and provide good support for sports activities such as running, jumping and cycling.
How to do it:
- Stand straight, legs shoulder-width apart, arms in front of chest or stretched out in front of you.
- Bend your knees and lower your body, pushing your hips back as if you were sitting down in a chair, keeping your back straight.
- Lower your body until your thighs are parallel to the floor, then push yourself back up to the starting position.
- Repeat 10-15 times, perform 3-4 sets.
2. Deadlift Exercise
Deadlift is a key exercise that helps develop strength in the lower back muscles, hamstrings and glutes. This exercise improves your ability to lift weights, providing good support for increasing overall strength and comprehensive muscle development.
How to do it:
- Stand straight, legs shoulder-width apart, hands holding barbells or dumbbells, palms facing thighs.
- Lower yourself slowly, keeping your back straight and your head high, push your hips back and bend your knees to lower the weights close to the floor.
- Push yourself up with your heels and return to an upright position, feeling the strength in your hamstrings and lower back.
- Repeat 8-12 times, perform 3-4 sets.
3. Push-ups
Push-ups are an exercise that helps develop your chest, shoulders, arms and core muscles, while also improving your body’s stamina and flexibility. This is a basic exercise but highly effective in increasing strength and endurance.
How to do it:
- Get into a push-up position, place your hands a little wider than your shoulders, your legs straight, your body forming a straight line from head to heels.
- Lower yourself slowly by bending your elbows, keeping your body straight, without sagging your back.
- Push yourself back up to the starting position, exhale as you lift yourself up.
- Perform 10-20 times each set, perform 3-4 sets.
4. Burpee Exercise
Burpee is an exercise that helps increase endurance, agility and overall mobility. This exercise combines squats, push-ups and jumps, helping to burn calories and improve overall body strength.
How to do it:
- Stand straight, then lower yourself into a squat position and place your hands on the floor in front of you.
- Jump your feet back into a push-up position, performing one push-up.
- Jump your feet back into the squat position, then jump up high, reaching your arms up into the air.
- Perform continuously 10-15 times, perform 3-4 rounds.
5. Lunges Exercise
Lunges are a great exercise to help develop your thighs and glutes and improve balance. This exercise also helps strengthen the knee joints and provides good support for activities such as running and jumping.
How to do it:
- Stand straight, step one foot forward and lower your body so that your front knee bends 90 degrees and your back knee almost touches the floor.
- Push yourself back up to a standing position, then repeat with the other leg.
- Do 10-12 reps for each leg, doing 3-4 sets.
6. Plank Exercise
Planks are a great exercise to help improve core strength, support stability and increase overall body endurance. This is an exercise that does not require movement but requires the body to maintain correct posture to achieve maximum effectiveness.
How to do it:
- Start in a push-up position, elbows on the floor, body forming a straight line from head to heels.
- Keep your abs tight, don’t let your hips sag or rise.
- Hold the position for 30-60 seconds, then rest and repeat 3-4 times.
7. Box Jump Exercise
High jumping is an exercise that helps develop explosive power and improve agility. This exercise is very effective for those who want to improve speed and jumping ability in sports such as basketball, volleyball or track and field.
How to do it:
- Stand in front of a box or high platform (30-50 cm), feet shoulder-width apart.
- Squat down gently, then jump vigorously up to the platform, using force from your legs and arms.
- Land gently on the platform with your knees slightly bent, then step down and repeat.
- Perform 10-12 times, perform 3-4 sets.
Sports exercises
To enhance athletic performance, exercises that combine strength, endurance, speed and balance are extremely important. Choose and regularly perform exercises such as squats, deadlifts, push-ups, burpees, lunges, planks and jumping jacks to develop muscles and improve overall mobility. Practicing hard and consistently will help you improve your performance and achieve your physical goals.
