Small exercises whilst you watch the football could make a difference
As the world cup launches today in Rio there’s certainly football fever taking over the country, so why not get fit and enjoy the sport at the same time.
The next few weeks are going to be determined by 90 minute intervals whether you’re into football, or it’s your other half pushing the agenda. So to make sure you put that sofa time to good use, why not try some of XLS-Medical’s top 10 fitness tips that will have you embracing those goal scoring highs with as much energy as Frank Lampard:
Watch the match with a cushion between your legs and for every shot at the goal, squeeze and hold for 20 seconds.
Every time the whistle is blown to stop play, hold onto something sturdy and lift and pulse the leg behind you, remembering to alternate your legs. Perform until play resumes.
Whilst watching the match hold a can of beans (or something of similar weight) in your hand and perform arm curls 5 minutes one side, 5 minutes the other and then 5 minutes break, every time the ball changes possession press it above your shoulders.
At halftime perform 3 sets of 3 press ups on the stairs.
Whilst sitting down, do leg extensions (by bending your leg at the knee and extending it until it is straight, lower back to the floor and repeat) on one leg and then the other (try 5 sets of 10 to get you started).
When you are standing up, ensure that you engage your core by sucking in your stomach and tensing.
For every throw in do 5 tricep extensions with your can of beans, every free kick do 10 and every corner kick do 15, and that means each arm.
For every minute of added time hold the plank for thirty seconds, if you can’t do it all in one go, not to worry take a break and finish off the rest.
If the game goes to penalties, run on the spot whilst they take the penalty, do a press up if they score and 3 star jumps if they miss.
At the final whistle do a burpee for every goal that was scored.
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