GLAM it up Online: strong legs like footballers.

hey guys,

today i will tell you the information about the fitness i got to know from sachin thapa who is a national level football champ.

Football is the most played and most watched sport on earth

More than 80% of the world’s footballs are manufactured in Pakistan.

Football players run an average of 9.65 kms during every game.

shoes: nike hyper venum

The main attraction of the Nike Hypervenom Phantom is the upper, giving the boot a true “second skin” feel. Upon holding the shoe in your hands for the first time, you’ll notice the strange texturing, softness and flexibility of the upper.

T shirt- All Hearts (drifit): Nike it has pores which absorbs your sweat and doesn't make you uneasy.

Nike Pro Combat - its skin tight helps in movement and suports your body. This unique material is called “NikeSkin” and it is constructed from two main elements that are fused together. The first element of NikeSkin is made up of a thin, micro-mesh webbing, stitched in a honeycomb-like pattern, while the second element is made up from several thin, membrane-like layers of polyurethane. This material not only gives the boot a unique look, but also an incredible feel.

Nike T90 shorts : Nike Total 90 is a brand of Nike sportswear and equipment first introduced in 2000, designed to be used for association football. The range consists mainly of shoes, shirts, and shorts, but also includes socks, shin guards, equipment bags, drink bottles, goalkeeper gloves, and balls. The Nike Total 90 range has now been replaced with Nike Hyper venom.

Nike hyper venum

do you guys know 60% of the Nike's revenue earned from selling sport shoes.

The Nike swoosh (logo) is easily one of the most recognizable logos in the world.

Nike was founded by a sports coach and a runner.

The Nike name comes from the Greek goddess of victory, and it’s pronounced "ny'-kee." Nike's first employee, Jeff Johnson, came up with the name.

and Nike is the market leader and no. 1 brand among st all sports brands.

shoes: mercurial vapor from Nike. these are known for their lightweight so acceptable by a lot of sport persons.

footballers have quite a lot of things we’d like. Exorbitant salaries. Legs that women love. sexy personalities and body.

So i think every guy would want those fit, strong legs.

”This circuit of leg exercises, geared towards strength development and injury prevention, works your glutes, quads, and hamstrings,”. Do it twice a week, but leave two days rest before a game. Take no rest between each exercise and perform the circuit three times, resting 90 seconds between each run through. Warm up for five minutes on a bike or cross trainer, then begin. You should be able to complete it in around 15 minutes.

1. Squats

Reps 6

Form First, place two small plates under your heels. "This reduces the pressure on your patellar tendon (heavily stressed during a football match), and also helps to isolate your quads," explains Miller. With a barbell resting on your upper back, squat down over four seconds until your posterior is level with your knees, then lift quickly over one second. Complete six consecutive reps without rest. Then go straight on to the next exercise.

On field boost Squats are critical for building pure lower limb strength and keeping you injury-free when the crunching tackles start flying in.

2. Walking lunges

Reps 12 each leg

Form Find some space in your gym and lunge continuously forward to complete twelve reps with each leg, holding two dumbbells at your sides. Keep your spine straight, take Ministry of Funny Walks-worthy giant strides, and make sure your trailing knee finishes level with your trailing ankle at the bottom of the rep before driving upwards explosively. Aim for two seconds of lowering into the lunge and one second bursting out of it and into the next rep.

On field boost Footballers are constantly accelerating and jumping off a single leg throughout a game. Walking lunges will improve your explosive speed, which translates to everything from more effective dashes down the wing to higher leaps when defending corners.

3. Dumbbell squats

Reps 25

Form Holding two dumbbells at your side and once again elevating your heels with two plates, complete 25 consecutive squats. Concentrate on maintaining a speedy tempo: aim to take no more than a second down to the bottom position and rise equally quickly. “Ideally, the lowest point of the movement should find your posterior just below parallel with your knees,” says Miller.

On field boost Where the barbell squats built pure leg strength, these will boost your endurance, providing the muscle stamina needed for that match-winning injury-time dash into the penalty box.