I am an intermediate level of badminton. If you want to train better, how to train your muscles and

If you've reached an intermediate level, you should have no problem with the basic exercises.

Now if you want to train your abdominal muscles, you must have a breakthrough in strength, and you must be more threatening to kill the ball.

Wrist strength. 1. Hold the badminton racket and draw 8. It's almost like 5 minutes a day.

2. After a week to 10 days, you can try to take a bottle full of water and start drawing 8. It's basically 5 minutes too.

3. I use a tennis racket in the later stage, this guy is much heavier than a badminton racket. I can also insist on 5 minutes a day, and my wrist strength is more than enough to play badminton.

PS: If you don't have a tennis racket, you can try sand in a drink bottle. But don't make it simple, go out and pick up a brick and draw 8.

Abdominal strength. Push-ups and sit-ups, a set of 20, 3-5 sets a day. There's no skill in this, it's important to persevere. Be consistent every day.

Physical strength and stamina.

The physical strength of the shuttlecock stands out in the movement on the court. There are also instant assaults and smashes. There are 2 types of training methods.

1. Skipping rope. At first, you should be tired enough in 3-5 minutes, and 8-10 minutes if you are more energetic.

Just practice skipping rope, which is very helpful for you to move on the field. Move, step before starting.

PS: The skipping time is increasing day by day, but the upper limit is controlled at 20-30 minutes. Even if you can hold on for more than 30 minutes, don't jump. Jumping rope for too long can easily cause fatigue damage to the knees.

2. Athletics. The foundation of athletics is the foundation of all competitive sports, and of course, you don't have to train track and field to outperform badminton.

Find a playground 400 meters away.

Nowadays, many communities have sports parks, the size is not standardized, about 200 meters per circle, then *2 to calculate).

Jog for a lap first, don't rest after a lap, and start training in athletics. The content is simple.

Sprint on the straights, how fast you rush.

Jog around corners and adjust your breathing.

There are 2 straights and 2 corners on one lap, and after one lap you start running in the opposite direction, that is, turning in the opposite circle.

This training should not be done in the middle of the exercise, it is too tired, slow down when cornering, and adjust your breathing more.

Depending on your physical condition, 2-5 laps are fine.

ps: Skipping rope and track and field practice alternately, today I skip rope, I don't run laps. If you run laps today, you won't skip rope.

We used to be in good weather and go out for laps. When it rains, jump rope in the corridor of the venue.

I wasn't a badminton coach, but the coach trained us this way when the school badminton team was in the school. I'll just repeat it.

You should find a professional badminton training institution, and under the guidance of the coach, you can get twice the result with half the effort. I heard that the Guangzhou Flying Feather Training Center is good. You can look it up online.

To practice by yourself, you must raise your elbow first and then swing your backhand. Make up for calcium, soak less mm, and you should be able to play well. Take a look at text books like badminton tips. Take a look at ** more, and your own practical application.

Any level of technical progress is inseparable from diligent practice, I have 7 years of badminton experience, I hope the following points can help you.

1.Fun is the best teacher.

Loving badminton and being willing to put in the time and spirit is the foundation of playing badminton well, and determines how long you can do it.

2.Technique and tactics learning.

1. Grip the racket, and keep the grip as relaxed as possible in order to maximize the strength of the trick.

2. Swing the racket, swing the racket as much as possible at the highest point to ensure that the racket side is facing forward.

3. Footwork practice, footwork is very important in badminton, and reasonable footwork can enable you to coordinate the return of all landing points.

3.How do you learn to practice?

1. Find a professional coach to start from the bottom and systematically learn badminton skills. If you have the conditions to find a coach to learn, someone will guide you to progress a lot faster, I practice, a lot of actions are not right, once you develop a habit it is difficult to change it in the future, and it will be difficult to improve in the future, I think it is good to find a coach to learn the fundamental movements, except for money, just remember the correct movements and then practice yourself, at least to ensure that the follow-up progress will be faster. I think badminton is mainly divided into two local sports, the movement of the lower limbs and the upper body, the first is the pace, will not run, no matter how good the trick is, it is meaningless, followed by the movement of the upper body, killing the ball, rubbing the ball, hanging the ball, putting the net, etc. Most of them are tricks, the upper arm and waist cooperate to exert force, so it may be better to figure out the direction and find my weaknesses.

The most important thing is that you really like badminton, and you really like your talents, so that you have the motivation to improve.

3. After learning, you can go through fixed-point exercise, multi-ball exercise, and footwork exercise to better control badminton skills.

Be sure to find a professional coach, practice more, understand the rules of the game, find the right hitting point, be sure to read more relevant books, be sure to play more badminton games, and improve your business ability and hitting ability.

It is best to find a coach and play badminton with the coach every day, so that you can improve the level of badminton in a short period of time, and then you can play badminton well with your own feeling.

When practicing, you must be targeted, and at the same time, you should pay attention to the point of force, you should master the balance of the body, and you also need to pay attention to the cooperation of two people, and you need to pay attention to explosiveness.

We can take a look at the professional players' games in **, and we can also practice the practice movements when playing badminton, and find an opponent who is better at playing badminton to practice together.

For amateur players, playing badminton well, the most important muscles in order of importance:

It's the abs. Because anyone who can run can pick their arms, what arm muscles, leg muscles, these muscles are more or less.

And too many people have a belly on their stomachs.

What a good game.

A large number of movements in badminton are focused on overall coordination, and the requirements for waist and abdominal strength are very high, so to speak, without waist and abdominal strength, it is impossible to play badminton well.

You can't bend down when you run, and it's useless to run fast.

You can't take off and stop your abdomen, and no matter how hard you slam your arms, it's useless.

The second is the leg muscles.

Badminton is basically a skill-based sport, and people who lack upper body strength can also train to a better technical level. But only if you can run in place.

So the last thing is the arm muscles.

The first month.

One or two weeks.

per week. 1. Run 2000m at a speed of 4 to 60% on Wednesday; On Friday, skip rope, jump 200 times each with one foot on the left and right feet (jump 50 times with the left foot and then jump 50 times with the right foot, then jump 50 times with the left foot, and then jump 50 times with the right foot, so that a total of 200 times with each foot, do not jump 200 times directly with the same foot, otherwise it is easy to produce fatigue and soreness) 500 times with both feet, 50 times with one jump and two rotations. It is best not to rest or pause in the above rope skipping process.

The first month.

Three or four weeks.

per week. 1. Run 2200m at a speed of 4 to 60% on Wednesday; On Friday, rope skipping is 220 jumps on one foot and 220 jumps on one foot, 550 jumps on both feet, and 60 jumps on one jump and two slaloms.

The second month.

One or two weeks.

per week. 1. Run 2400m at a speed of 5 to 70% on Wednesday; On Fridays, rope skipping is 240 jumps on one foot and 240 jumps on both feet, 600 jumps on both feet, and 70 jumps on one jump and two slaloms.

The second month.

Three or four weeks.

per week. 1. Run 2600m at a speed of 5 to 70 percent on Wednesday; On Friday, he jumped rope with 260 jumps on each side of the left and right feet, 650 jumps on both feet, and 80 jumps on one jump and two slaloms.

The third month.

One or two weeks.

per week. 1. Run 2800m at a speed of 6 to 80 percent on Wednesday; On Fridays, rope skipping is 280 jumps on each side of the left and right feet, 700 jumps on both feet, and 90 jumps on one jump and two slaloms.

The third month.

Three or four weeks.

per week. 1. Run 3000m at a speed of 6 to 80 percent on Wednesday; On Fridays, rope skipping is 300 jumps on one foot and 300 jumps on one foot, 750 jumps on both feet, and 100 jumps on one jump and two slaloms.

After three months, your cardiorespiratory endurance must improve; I wish you the pleasure of training, like me, if I am running, I will hum Jay Chou's song, and then look at the beautiful scenery or people, and run with a happy mood, not with a training mood; Come on! Have fun exercising! Finally, I would like to give you advice that from the first day you start to enjoy cardiorespiratory endurance training, choose a fixed morning every week, such as every Monday morning when you wake up from sleep, measure your heartbeat for one minute at that time, measure it again every other week, and wait for three months to measure again, you will find a big change, that is, the quiet heartbeat has improved, and the cardiopulmonary function has improved!

The pace was not correct, and the physical training was not frequent, so that was it. The more you fight with powerful people, the more physical strength you consume. If you practice your steps well, and then you have a long time to practice your steps, your physical strength may improve a little, and things that are close to your physical strength will not be overnight.

The most important thing is footwork, after the footwork is good, you can practice variable speed running and switchback running.

Your skills are not on one level, so this is not something that can be compensated for physically.

So when you practice physical fitness, you should also strengthen the practice of technique.

In fact, if you play a square ball well, poke in front of the net, pull, pick and put the hook, and then draw the ball and smash the ball, you will basically not have so much difficulty.

Of course, the technique is almost two people, and the physical fitness can be said to have an absolute advantage!

So physical fitness is also very important, keep exercising, in fact, it's good to keep running every day!

If the pace is too slow, you can't play badminton, learn how to jump with a beautiful coach, so that you can "walk like flying".

It is necessary to practice the basic steps, step by step, step by step;