How to exercise badminton hand muscles?

Hand muscle strength includes forearm strength, wrist strength and finger strength, in the correct movement of badminton, the power mainly depends on the strength of these three, so the strength of the big arm does not need special practice, because it is basically not used. If you often need the strength of your upper arm, it means that the movement is not right and needs to be corrected.

Exercises for wrist strength:

There are two easier ways to do this, one is to swing the rebeat, and the other is to use the instrument. Swing heavy racket is to swing other rackets that are much heavier than badminton rackets, such as tennis rackets and squash rackets, or the iron badminton rackets that are very old, in short, heavier than the usual rackets. You can also wrap several layers of newspaper on the head of a commonly used racket, or a half-cut racket sleeve, so that the transformed racket head is very heavy, and frequent swinging will help wrist strength.

You can also practice wrist strength when practicing, that is, you can practice with a tennis racket or squash racket, so that if you stick to it, your wrist strength will increase significantly. Note that the focus of this method is on the strength of the wrist, and in the process of swinging, you should consciously use the wrist force to control, and try not to use the strength of the arm. Take care to protect your wrists, and wearing wrist braces is a good protection measure.

The use of equipment is to practice with a barbell or dumbbell, that is, holding a barbell or dumbbell in your hand and repeatedly flexing and extending your wrist. The advantage of using dumbbells is that you can only practice the wrist you are playing with, but this will generally cause a difference in the thickness of the two wrists. If you're concerned about this, you need to exercise both wrists at the same time.

During the exercise, it should be noted that fast action is the explosive power of exercising the wrist, and the slow action will not play the role of exercising the explosive power, but it can exercise the muscles of the wrist, which is very helpful for wrist injuries.

Forearm strength exercises:

Instrumental exercises are the best way to do this, using dumbbells and barbells, that is, holding a barbell or dumbbell in your hand, using the elbow joint as a fulcrum, to lower and lift the weight in your hand. Pay attention to the movement, keep the wrist and forearm in a straight line, do not use force, so that the forearm can be exercised instead of the wrist. In the same way, moving fast is explosive, and slowing down is recovery training rather than strength training.

Exercises for finger strength:

It is generally difficult for beginner players to use the power of their fingers, so they need to be in a very relaxed state and only hold the racket tightly at the moment of hitting the ball to exert the power of their fingers. The ball in front of the net especially needs finger strength, because the more delicate the movement, the more minimal movement and subtle force are required.

To practice finger strength, you generally use a grip ergometer, and you can also achieve the goal by doing finger quick grasping movements with your empty hands, and the key is to keep practicing.

Hello! Arms: Push-ups.

Wrist: Fill a mineral water bottle (500ml) with water and hold it and wave it with your wrist.

If you have a tennis racket, use it as a racket to practice swinging.

Do push-ups with your fists clenched. Do 20 sets of 20 pieces at a time, 2 sets a day. Holding a one-kilogram object in your hand, anything can be lifted, lifting it smoothly at a 90-degree right angle, not moving your body and arms, and holding on for 10 to 15 minutes.

Take your time, step by step, start with a little less and then increase it slowly.

Why do you need to exercise your hands? You mean wrist strength, right......Or the lower arm muscle group or the upper arm muscle group??? If you have wrist strength, go home and find a bag, put some heavy objects in it, lift the palm of one hand upward, and swing your wrist up and down, left and right; If you have arms, push-ups can be ......

Pull-ups: You can exercise the whole muscle band under the arm, extending from the upper arm to the collarbone, and you can also pull the ligaments of the arm, which is very helpful for backcourt and smashing. Gradually increase from the beginning to two sets per day, each group of 20 is appropriate, the movement must be standard, the chin should be over the bar when up, the arms should be straight when down, the legs should be together from beginning to end, straight can not bend, can not touch the ground.

Push-ups and dumbbells are also used as auxiliary exercises.

Push-ups: Two sets of 50 per day.

Dumbbells: discretionary, roughly the same as above, two groups.

Add weight wrist guards, take heavy rackets, and play as many smash balls as possible.

The small muscles that badminton exercises, different sports are suitable for different times to do, exercise can also help us get rid of fat, the effect is also very obvious, some sports are not suitable for everyone to participate, the following shares what are the benefits of badminton exercises. Let's read it on!

The following seven core strength training methods are all based on the characteristics of badminton power, designed for different muscle groups, for the innovation group of Mr. Lan Lan based on his years of experience in badminton training summed up, no equipment or only simple equipment, no need to go to the gym, you can attack at home, because it is simple and direct, so it is easier to adhere to, I hope it can help to advance, want to break through the strength bottleneck, or have injury troubles readers.

1. Push-ups

Train muscles: Exercise almost all the muscles of the upper body (including the abdominal muscles), and the distance between the palms is wide to focus on the pectoral muscles, and vice versa, to train the arm muscles. If you want to train your fingers at the same time, you can do split-finger push-ups, but be careful not to hurt your fingers.

Beginners, people who lack strength, can start with inclined push-ups or push-ups with their feet crossed.

2. Sit-ups or leg raises

Muscle groups trained: abdominal muscles. If the abdominal muscles have enough support strength, they can more effectively protect the lower back during exercise.

Because it's simple, it's easy to ignore the right thing to do, and according to Esquire columnist Xue Yong, you can't see people doing sit-ups in almost all gyms in the United States now, because it's not wise to train your abdomen at the cost of continuously folding your spine. Proper sit-ups should avoid overloading the spine, such as keeping the waist off the ground. The mainstream theory is more inclined to recommend the use of chest and abdominal curls to train the abdominal muscles).

Criss-cross

Related: Abdominals, intercostal muscles

Lie on your back with your hands open, palms down, legs straight to the sky, 90 degrees to your body, head slightly off the ground, then put your legs on the right side of the ground, in an L-shape with your body, but before your legs touch the ground, lift up, return to the starting position, and then do the same to the other side. If you find it too difficult, you can bend your knees to do the same movement.

3. Lie prone at both ends

Muscle groups are trained: erector spinae (lower back or lower back), gluteus maximus can also be exercised.

Lie on your stomach completely relaxed, with your arms straight above your head and your legs straight, lift your arms and legs up from the ground at the same time as you inhale, control it a little and then exhale slowly to relax, you can also train with the help of a yoga ball.

4. Dumbbell rowing

Muscle groups trained: latissimus dorsi.

One-handed, two-handed, dumbbells, and barbells are all fine.

Leaning over and hip training

Target muscle groups: back muscles, gluteus maximus.

Leaning over and balancing on one leg.

Target muscle groups: thigh muscles.

Lean over and row with both arms.

Target muscle groups: Back muscles.

Lean over dumbbell rowing.

Target muscle group: latissimus dorsi.

Push-ups

Target muscle groups: rotator cuff muscles, pectoralis major muscles.

Leaning over with weights and balancing on one leg.

Target muscle groups: leg muscles, glutes maximus.

Weighted step one-legged training.

Target muscle groups: Leg muscle groups.

In basic strength training, professional players usually use barbell pushing, dumbbells, weight-bearing squats, skipping rope, swinging tennis rackets and other ways to exercise the strength of shoulders, elbows, wrists, knees, legs and other parts; These are the areas that are most susceptible to injury'Place. As for the special quality training, it mainly includes footwork and multi-ball training, in order to increase the amount of exercise, when practicing footwork, they often wear sand clothes and tie sand belts.

For amateurs, physical training can be carried out without equipment, such as strengthening the shoulders and elbows, and push-ups can be used; To exercise the ankle joint, you can use in-situ calf raises; To exercise waist and abdominal strength, sit-ups can be used; To practice wrist strength, you can use the method of waving a mineral water bottle. In short, where you are weak and you are struggling to play, you can practice wherever you are, but the way of practice should be scientific.

For amateur players, physical strength is a hard injury for a large part of people, so it is necessary to pay attention to physical training and reserves. Running every day has a good effect on physical reserves. Therefore, golfers with poor physical strength can insist on running every day, and after a period of time, you will feel faster when you play and move.

3000 meters - 5000 meters, time 20-30 minutes).

Skipping rope, especially double rock jumping, is the most in line with the characteristics of badminton physical training, because skipping rope is a whole body exercise, which can not only practice wrist strength but also practice the speed of swinging arms, and can enhance the coordination of the body, and can also practice footwork. (Single shake for 10 minutes, double shake for 2 minutes, depending on your own situation).

Badminton training focuses on the wrists and legs, while training programs focus on endurance, explosiveness and strength to strengthen one's abilities.

Wrists

At first, you can use lighter dumbbells or grip-type weights to rotate at various angles between the wrists, and then you can increase them in turn after adapting, especially with tennis rackets to practice the effect is good, do swing exercises before the game, and you will feel that the killing of the ball seems to be particularly powerful after the court.

Grip strength

If the grip strength is insufficient, the grip will often be unstable or the racket will rotate randomly when shooting, or even if you swing a little harder, there will be a dangerous shot of the racket flying out, which can be improved by a grip device.

Arms

Pull back or swing around the head with heavier dumbbells or heavy objects, although the main force of the swing is not in the arm, but if the training is not enough, the arm muscles will be painful and even hurt the shoulder blades in severe cases.

legs

Skipping rope can enhance the coordination and explosiveness between the hands and feet, run the stairs to train the endurance of the thighs and calves, if there are often forward and backward brakes can not be retreated in time, the calves and knees are weak, it is advisable to do switchback running and frog jumping, if the short ball falls in front of the net and the heart has no spare strength, it is insufficient training for the thighs and knees, and the action of squatting with weights should be practiced.