What strength training should I do to play badminton

Find ways to exercise upper and lower body strength. For example, by practicing skipping rope, improve the strength of the lower limbs and the flexibility of the lower limbs, exercise the power of the upper limbs to swing forward by doing push-ups, and swing backwards and upwards by holding dumbbells in your hands to exercise the latissimus dorsi, improve the strength of swinging the upper limbs backwards, and increase the power of the backhand shot. In fact, there are many methods that can be tried as long as they help to improve their skills and help to increase their interest.

First, special strength exercises for the upper limbs. 1. Badminton throwing, softball throwing, 2. Wrist wrapping exercise, holding dumbbells in front of the body or side of the body to do the figure 8 exercise. 3. Practice swinging a tennis racket, focusing on various hitting gears of the forearm, wrist and fingers to develop the explosiveness of the ball.

4. Rotate the arm exercises, hold the dumbbell on the side of the body for intrapronation and extrapronation exercises.

Second, the special strength of the trunk. 1. Flexion and extension exercises, shoulder the barbell and stand with different legs for flexion and extension exercises. 2. Sit-ups, left and right body sides.

3. Prone push-up exercises, lying prone on the mat, holding hands behind your back, and leaning back your head and upper body. 4. Rotate the body with weight, shoulder the barbell, stand with the legs collapsed, and rotate the body to the left and right.

Third, special strength exercises for the lower limbs. Hidden ruler 1, squat with weights, squat slowly, stand up faster. 2. Weight-bearing half-squat calf raiser.

3. Stride with weights. 4. Half-squat jump with weights. 5. Rope skipping exercises, single leg jump, double leg jump, single shake, double shake.

6. Vertical jump in place, one-legged jump, frog jump.

1. Push-up training muscles:Almost all the muscles of the upper body (including the abdominal muscles) are exercised, and the distance between the palms is wide, and the chest muscles are trained, and vice versa.

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 are trapped and have enough support strength, they can more effectively protect the lower back during exercise.

Because it's simple, it's easy to overlook the right one. According to Mr. Xue Yong in the Esquire column, you can't see people doing sit-ups in almost all gyms in the United States now, because it is not wise to train the abdomen at the cost of continuously folding the spine. Proper sit-ups should avoid overloading the spine, such as not leaving the ground at the waist).

The mainstream theory is more inclined to recommend the use of chest and abdominal curls to train the abdominal muscles).

Crucifixion: Abdominal muscles, intercostal muscles lie on your back, hands with hands open, palms down, legs straight to the sky, 90 degrees to the body, head slightly off the ground, then put the legs to the right side of the ground, in an L shape with the body, but before the legs touch the ground, lift, return to the starting position, and then do the same to the other side. If you feel that it is too difficult, you can bend your knees to complete 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, and lift your arms and legs up from the ground at the same time as you inhale, control a little and then slowly exhale and relax.

It is also possible to train with the help of yoga balls).

4. Dumbbell rowing

Muscle groups trained: latissimus dorsi.

One-handed, two-handed, dumbbell barbell can be) 5. Squat with weights.

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

6. Lifting the heel with weights

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