How to strengthen arm strength training in badminton

Be prepared for activity before practicing, otherwise it is easy to get injured.

2. It is necessary to develop a correct and flexible grip method (forward and backhand), and resolutely correct the "fist grip" and "fly swatter grip".

3. To practice each technique to adopt the method of multi-ball training, so as to strengthen the technique.

4. The serve should start from the high and far ball, and gradually practice the others after mastering it.

5. The backcourt technique should also master the high ball and then practice flat high ball, drop ball and kill ball, and pay attention to the process of retreating must first raise the elbow sideways, so that you can use the limited strength of your whole body to the moment of playing, and there is the need to have a back around the action of the racket, just like whipping.

6. Be sure to relax the grip before hitting the ball, otherwise you will not be able to exert your strength.

7. When you first start practicing backcourt ball, don't practice in the court (because you will definitely not be able to hit the ball or ball support at that time), but practice the hanging ball first - tie the ball with a rope to the height of your grip and hand straight, and then repeatedly practice the high ball in place until you have a certain feel.

8. Whether it is the back court or the front court, the ball practice should be from the same practice to the moving hitting practice, from multiple balls to one ball. When moving, you must land on the ground with your forefoot and not all your feet, because playing badminton is a process of constant movement. And after playing a ball, you generally have to return to the center position, which requires the kick of the forefoot and the forward step.

Otherwise, the time will be slow, and it will be too late, and then the combination technology.

9. When playing the front court, we should pay attention to lightness and delicacy, especially when rubbing the small ball, we rely on the fingers to move the racket handle to make the ball rotate through the net, and the ball and push the ball only rely on the strength of the fingers and wrists, relying on their explosive power, so we can't rely on throwing the big arm, so the ball is not in place and has not broken out.

10. When you need to prepare to catch the ball, you must first lower your center of gravity and bend your lower limbs slightly.

11. When receiving the serve, you must pay attention to the movements of the opponent's hands, and pay attention to the direction of the opponent's incoming ball during the play, in short, try to judge in advance.

12. The hitting point of the backcourt ball must also be selected well, and the high ball and lob should be a little ahead of the shoulder on the same side of the racket, and the killing ball should be even more forward.

13. When receiving the ball in the backcourt, you should also grasp the angle of the paddle surface, such as pressing forward to kill the ball and leaning back to the high ball. In the same way, the high ball should also be tilted back, and the arm should be rotated from external rotation to internal rotation at the moment of play, and the wrist should be extended to flexed.

14. In addition to manual exercises, step exercises are indispensable from beginning to end.

15. Interspersed with some special quality exercises.

In fact, many golfers who use their arms to exert force rely on contracting their arm muscles to swing the racket when hitting the ball. So should we relax our arms when swinging the racket? Today, let's talk to the golfers on how to use the wrist correctly.

Get the right force. Proper use of wrist force:

Speaking of wrist power, the backhand is actually very similar to the forehand, but the backhand emphasizes more on hitting the ball with wrist bursts. The wrist burst force is completely generated by the elbow joint locking during the swing of the forearm, and the lower arm suddenly stops and throws the relaxed wrist out according to inertia. Unlike the forehand:

After hitting the backhand, there is no movement of the arm towards the net, because the wrist force has been completed.

Playing badminton "make good use of your wrists":

To play badminton is to throw the wrist out, not to break the wrist more vigorously. This is the only way to effectively transfer the arm force (and the force of the rest of the body) to the racket instead of canceling it out, achieving the so-called "whiplash".

Wrist training" method steps:

"Everybody knows how to flick your wrists, but how to use it in badminton is a course. Straighten your arms and lock your elbows to brake your forearms is a great way to get a feel for wrist swings. When the arm drives the wrist, the force from the big arm to the wrist is actually a process of swinging the racket;

Great God Yang Chen teaches you elastic band training.

Badminton's core strength training methods include push-ups, sit-ups or leg raises, push-ups, dumbbell rows, weighted squats, weighted calf raises, and weighted wrist flexions.

1.Push-up.

Train muscle groups: Exercise almost all the muscles of the upper body (including the abdominal muscles), and the distance between the two palms is focused on the chest muscles, and vice versa, the arm muscle groups are trained. If you want to train your fingers at the same time, you can practice finger push-ups, but be careful not to hurt your fingers.

Beginners, those who lack strength to talk about it, can start with inclined push-ups or push-ups with their feet crossed.

2.Sit-ups or leg raises in circles.

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).

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 with both ends up.

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.

5.Squat with weights.

Muscle groups trained: muscle groups such as hips, legs, and back.

6.Weight-bearing calf raises.

Train muscles: calf muscles, you can also stretch the Achilles tendon to increase the elasticity of the Achilles tendon.

7.Weight-bearing wrist flexion and extension.

The triceps plays an important role in badminton, and the triceps brachii is the active muscle at the end of the handball, which increases the strength of this part of the ball, which is of great help to increase the power of the ball and the speed of the high ball. Usually we don't have special equipment at home to train this area, but here is a simple training method, you need to bring your own two chairs.

1. Starting action: Brace your hands on the edge of the chair with your fingers facing forward and your feet at 90 degrees. Take care to keep the torso upright.

2. End the action: sink the body to the elbow joint at 90 degrees, and keep the torso upright in the process.

In this way, the breathing process is different from usual, inhale when sinking and exhale when pushing, the purpose of breathing is to make the target muscles in an anaerobic state during the work process, so as to achieve the best training effect. In terms of reps, keep between 15 and 50 reps per set, depending on the physical fitness of different people, less than 15 reps of training may lead to an increase in white muscles, increase absolute strength, and lose explosiveness; More than 50 sessions can lead to an increase in red muscles, an increase in endurance, a decrease in absolute strength, and a loss of explosive power. In terms of the number of sets, it is recommended to do no more than 5 sets per training, and you can also customize it according to your personal situation.

Upper limb strength training is mainly to develop muscle strength in the wrist, forearm, upper arm (upper cup) shoulder and other parts.

1.Commonly used training methods:

1) Exercise with dumbbells.

Dumbbell press dumbbell body front flat lift.

Dumbbell front flat raise, dumbbell pitch side raise.

Dumbbells, chest expansion, dumbbells, arms swap swings.

Dumbbell side-lift dumbbell forearm flexion and extension.

Dumbbell body forearm swap push dumbbell arm wrap around.

2) Freehand exercises.

Wall hand handstand * wall hand side arm flexion and extension.

Push-ups: push-ups, push-ups, high-fives.

Refers to push-ups.

If you just want to practice arm strength, you can do more pull-ups and wrist strength exercises.

Also, you practice more swing exercises for high and far balls, remember to relax your arms when swinging, and exert force at the moment of hitting the ball. The way to hold the racket should also be correct, and you can't hold it too hard.

Badminton requires strength, but it mainly depends on the way you exert your power.

If you just want to practice arm strength, you can do more pull-ups and wrist strength exercises.

However, it is not necessary to practice the swing of the high ball more, remember to relax the arms when swinging, and exert force at the moment of hitting the ball. The way to hold the racket should also be correct, and you can't hold it too hard.

The most important thing is that power is born from the earth. Don't just focus on arm strength, when badminton hits high and far, you twist your waist sideways and swing your arms to exert force, not just with your hands.

Method Steps:

1. 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.

2. 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.

3. 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.

If you want to increase your strength, you can go to the gym and do push-ups at home. I am a badminton professional, a second-level badminton player, and I personally feel that strength is only one factor in playing, and the most important thing is to master the method of hitting the ball. I've played with a lot of kids, including the provincial team, and a lot of them are not very powerful, but they hit the ball with a lot of power.

If you want to play the backcourt and backhand easily, the key is to have the right posture and hitting the ball, and you need to use your power fully on the ball. If the method is not right, no matter how powerful it is, it is useless. Hope it helps!

Because the moving arm means borrowing the power of the big arm. c.My personal experience is that after the weight of the dumbbells goes up, pull-ups, dumbbells, and tennis balls, push-ups are done properly, requiring speed and quality.

1. Skipping rope, which is the most comprehensive physical fitness exercise method for playing badminton;

2. Dumbbell exercises, especially for forearms and wrists;

3. Push-ups, strength exercises for shoulders and arms.

Badminton teaching: A training method to improve ball speed, weight alone is not enough.

First of all, correct this mistake, the little boy of the Jiangsu provincial team, younger than you, can play our coach almost the same (I am the champion of Ma'anshan badminton high school group), now in college, but it is a non-professional ......Strength 17 years old should definitely be able to backcourt, the key is the action of hitting the ball, timing, high hitting to a high point, the power of the moment of hitting the ball to be large, before relaxing the muscles, has obtained the maximum explosive force, you can properly sideways, use the body rotation afterburner, you can train yourself to jump rope, practice to jump the rope twice, practice push-ups, add the number every week, practice the pace!! , you can buy a heavy training racket to practice wrist strength ......You have to feel that the moment you hit the ball, your hand is quick and hard......FYI, from experience

To play badminton, it is important to enhance the strength of the lower limbs, and the training movements are 15:30 seconds in a group, 5 sets a day.