India’s Olympic medalist Manu Bhaker follows this fitness routine | XpertsReviews.com

‘Shooting Star’ Manu Bhaker claimed victory and made history by becoming the first Indian woman to win a shooting medal at the 2024 Paris Olympics. The 22-year-old, who hails from Jhajjar district in Haryana, clinched a bronze medal in the women’s 10m air pistol competition, ending a 12-year wait for a shooting medal at the Olympics. Manu Bhaker’s never-give-up attitude is certainly an inspiration to women around the world, but her fitness routine is also worth celebrating. After all, it was her dedication and focus that helped her hit the target!

Who is Manu Bhaker?

Manu Bhaker is an Indian air rifle shooter, who has many records to her name and has won over 30 medals in events recognised by the International Shooting Sport Federation. She had won a gold medal at the 2018 Commonwealth Games at the age of 16. Manu Bhaker had a good chance of winning a medal at the 2021 Tokyo Olympics, but a malfunction of her pistol during the tournament played a trick on her and disappointed her. Her determination and sheer determination kept her dedicated to the game and eventually won the Olympic bronze medal. She missed the silver medal by just 0.1 points.

Read also : Manu Bhaker: Never settle for less and don’t lose focus, India’s rising star tells young girls

Manu Bhaker’s Workout Program and Fitness Routine

Being an athlete comes with its own set of challenges. But what would be the fitness routine of an Olympic shooter like Manu Bhaker? Well, she follows a disciplined routine in life. She has already shared her daily wellness routine through an Instagram post. Let us give you a sneak peek!

1. Wake up early

Manu Bhaker is an early riser. She usually wakes up at 6 am to ensure she has enough time in the day to handle everything she has to do. Waking up early is known to have beneficial effects on physical and mental health. Not only does it maximize the time she has to dedicate to herself, it also increases productivity.

2. Yoga

Shooter regains her mental balance during a refreshing morning yoga session. Shooting is a sport that requires focus, control and precision. Yoga asanas, meditation and breathing exercises help Manu Bhaker maintain control of her mind and improve her concentration.

3. Early breakfast

Skipping breakfast is not an option for an athlete. It is the fuel that provides the energy needed to be physically active for long periods of time. Manu sits down for her breakfast as early as 8 am after her yoga session is over. In her previous interviews, Manu has revealed that she is a vegetarian and does not consume eggs. However, she is careful to eat healthy food and prefers home-cooked meals.

4. Training

Manu Bhaker reveals that she usually trains between 9 am and 4 pm, devoting at least 6-7 hours a day to honing her skills. Shooting may not seem like a physically demanding sport, but it requires intensive and intense training. Shooters need to be trained in shooting positions and techniques, but also skills such as strength and balance. International Journal of Environmental Research and Public Health emphasizes the importance of psychological training and physical preparation for shooting professionals. The goal of physical preparation should be to support technical preparation, overcome the stress of competition and improve the shooter’s self-image, the newspaper notes.

5. Physiotherapy

The training session is followed by an hour of physiotherapy, an important aspect of recovery in all sports. Shooters may need pain management, as well as improving their range of motion and flexibility, as well as targeted strength and conditioning. These are often tailored to the needs of each player.

6. Relax with painting

Apart from her shooting activities, Manu Bhaker also enjoys devoting herself to creativity. Between 5 and 6 pm, she enjoys painting and drawing. While the mental health benefits of art are numerous, the young shooter is also a voracious reader. In interviews after her Olympic medal, Manu Bhaker revealed that she had even read the Bhagwad Gita, lessons that she continues to apply in life.

7. Gym

For Manu Bhaker, the day doesn’t end with a rest period. From 6 pm to 8:30 pm, she also hits the gym to work on her fitness. In an Instagram post from 2023, she had shared a glimpse of her gym routine. “I like to work out every day, especially when there is no competition. I don’t usually follow a fixed workout schedule. Instead, I pay attention to my body and train the muscles that need to be trained that day.”

8. Eat dinner on time

At 9 pm, it is usually dinner time for Manu Bhaker. She prefers a light dinner that does not disturb her sleep. “Recovery is the most crucial aspect of my fitness, which is why I give a lot of importance to sleep and nutrition,” wrote Manu Bhaker.

9. Sleep time

Manu Bhaker ends her day around 10 pm, when she falls asleep. Going to bed early allows her to rest before starting a new busy day. After all, experts recommend that adults get between 7 and 9 hours of sleep each night. Otherwise, lack of sleep would disrupt people’s schedule and performance.

This is what Manu Bhaker does every day to stay fit. And they are as inspiring as his indomitable spirit!