10 Best Gym Exercises For Rugby

Updated on: November 2020

Best Gym Exercises For Rugby in 2020


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Top Five Gym Exercises

List of the best exercises to perform in the gym

1. Deadlift- basically a full body exercise. Works glutes, quads, hamstrings, back, calves, arms.
2. Squat- similar to the deadlift. Works quads, glutes, hamstrings, calves, lower back.
3. Bench Press- Upper body exercise. Works the muscles of the chest, shoulders, triceps.
4. Pull up- Upper body exercise. Works muscles of the back and biceps.
5. Lunges- Lower body exercise. Works the quads, glutes, hamstrings, calves.

These five exercises will maximize your time in the gym and give you the best results. You will get a full body workout, increase muscle mass, and thus burn more calories. If you are a beginner start out small, don't try to over do anything. Use weight you are comfortable with and build from there. There are so many variations to all of these exercises you could build a variety of routines to keep you interested and your muscles stimulated.

After you have established a solid routine you can then start experimenting with different exercises. However, these exercises and their variations should remain the focus of any workout. It is important to focus on balance, variation, and intensity in your workouts. If it feels like it is too easy, it probably is. You should try challenge yourself in some way every time you workout. That does not mean that the weight needs to get heavier each time. There is obviously a limit on how fast you can advance in weight. Instead, there are may other variables that you can change. For example, order of the the exercises is important. Do not perform the same order of exercises each time you exercise. If you were to do this, then every time you get to your last exercise you would always be too tired to perform it at your best. Instead, do the exercise you usually perform last at the start of your routine and you will be surprised at how well you can perform the exercise.

Second, rest is another important variable. Rest times can either be increased or decreased. Decreasing rest time leaves you in a weaker state when you perform the next set. By extending your rest time you give your body enough time to recover and perform the exercise again. So you can experiment with different rest times depending on your goals. Generally, keep rest times between 30 seconds and 2 minutes.

Lastly, you can change the sets and repetitions for each exercise. This will increase the volume that you can complete in a workout. Examples are 3 sets of 10 reps, 4 sets of 12 reps, 5 sets of 8 reps. There are unlimited possibilities. You can aim to do a different grouping each time you exercise. Remember, variety is key. Once your body adapts to your routine your results will suffer. Keep your body guessing and the results you are after will be your reward for all your hard work.

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