Working out or exercising is very important, and it should be done by everyone regularly. It is not just for people who want to lose weight, but as well as for those who want to maintain their fit and healthy body. There are many different workout routines that you can try, and you don’t really need to enroll or avail gym memberships to be able to do them. It’s because you can workout comfortably at home. In fact, there are lots of workout video tutorials you can find online that you can follow.
If you are a fan of basketball, did you know that you can incorporate this sport into your home workouts? If you are wondering how then we are here to help you. Today, we are giving you ideas for incorporating basketball into your home workouts. One thing to consider as well is videoing your work out so you can review your form and technique. You can click here bestgimbal to check out equipment options.
Warm-Up Exercises for Home Workouts That are Basketball Inspired
Before doing workout routines, it is important to start with warm-up exercises first. This will enable your muscles and body to be ready for more intense workout exercises. Here are some warm-up exercises that are inspired by basketball.
To do this exercise, start on all fours by placing your hands under your shoulders and your knees under your hips. Then, place your right hand behind your head with your elbow out to the side. After that, inhale and rotate your torso to the right while reaching your right elbow toward the ceiling. Then, exhale as you rotate your torso to the left while reaching your right elbow toward your left armpit. Do this 10 times while moving along with your breaths. After that, switch sides and repeat.
Russian Basketball Twist
To do this warm-up exercise, sit with your knees bent, feet on the floor while holding a basketball in front of your chest. Your elbows should be bent by your sides. Once you’re in the right position, lift your feet a few inches off the floor, then engage your abs and lean back slightly, balancing on your rear end. Rotate your torso from side to side while touching the ball to the ground beside you with each twist. Do this 20 times, alternating sides each time.
Home Workout Exercises Incorporated with Basketball
Here are some of the different home workout exercises that are incorporated with basketball that you can add to your routines.
To do this, stand up with your feet wider than your shoulder. Then, with your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Then, touch your elbows to your knees with the basketball in front of you. Push yourself up to a standing position with your weight in your heels while lifting the basketball above your head.
Single-Leg Hip Bridge
To do this, lie down on your back. Put the sole of your right foot onto the basketball and your hands down by your sides. Then, lift your leg out toward the ceiling. Press your foot into the basketball and lift your hips to the ceiling while keeping your weight on your right foot and shoulders. Hold this position for a moment, then slowly lower back to the floor.
Front Lunge Pass Under
You can start this workout by holding the ball at your chest and standing with your feet together. With your left foot, step forward and lower into a lunge. While lunging, pass the ball under your left thigh from your right hand to your left. Then, press through your left heel to return to standing position quickly, while returning the ball to your chest with both hands at the same time. You can repeat this with your right leg, passing the ball from left to right.
To do this, stand with your feet hip-width apart while holding a basketball in front of your chest and your elbows bent by your sides. Lunge using your right foot behind you, bending both of your knees 90 degrees. Then, press into the balls of your feet and jump straight up while twitching your legs mid-air so that you will land with your right foot in front and your left leg at the back. You can continue alternating sides for 30 seconds while moving at a fast but controlled pace.
Stand with your fit apart as wide as your hips. Hold a basketball in front of your chest while your elbows are bent by your sides. Then, bend over to place the ball on the ground. After that, place your palms on the floor on either side of it or on the top of the ball, then jump both of your feet back into plank position. Your abs should be engaged, your back flat, and your legs extended behind you. Then, jump both feet forward immediately, up to meet your hands. After that, grab the ball and jump straight up, extending the ball over your head. Repeat this for 30 seconds while moving at a fast but controlled pace.
To do this, you need to stand facing a wall that is about six feet away. Then, hold a ball in front of your chest, with your feet apart, and knees bent slightly. Pass the ball into the wall and catch it at your chest. Do at least 5 quick passes, then do a 180-degree jump turn and land facing away from the wall. After that, jump back around to face the wall and repeat. You can do this for 30 seconds.
Cool Down Exercises That are Incorporated with Basketball
After working out, you need to perform some cool-down exercises that will help your body to calm down. Here are some cool-down exercises that are also incorporated with basketball.
Basketball Ab Lift
Lie down on the floor with your face up and squeeze a basketball between your feet. Then, lift your legs toward the ceiling, directly over your hips. Inhale as you slowly lower your legs to about six inches above the floor, and exhale as you lift your legs back over your hips. You can do this 15 times.
Lie on the floor, face-up with your knees bent. Your feet should be on top of the basketball and your arms on the sides. Once you’re in the right position, lift your hips slowly toward the ceiling, forming a diagonal line from your knees to your shoulders. Squeeze your glutes and hold that position for two seconds. After that, lower your back gently, going to the starting position. Do this 15 times.
These are some of the different ideas we can share on how you can incorporate basketball into your home workouts. And when you need some down time check out great place to find an online casino to relax. We hope these ideas will help you in getting more fit and healthy.