Do you know what badminton strength training programs are? Playing badminton is not as simple as we thought. Playing badminton well requires a certain strength foundation. I collected and sorted out the relevant information of badminton strength training plan for you. Let's have a look.
What are the 1 badminton training methods in the badminton strength training plan?
The net weight training of badminton focuses on the wrists and legs, and the new training program strengthens their ability to work on physical strength, explosive force and tendons. Wrist-at first, you can use a lighter barbell or handle-type hanger to rotate from all angles between wrists, but after integration, it can be strengthened, especially in badminton racket training, which has a good practical effect. After playing, I can feel that killing the ball seems to be very powerful. Sit forward-If you don't lean forward enough, the grip will always be unstable or the racket face will turn around. Even if you throw the ping-pong racket with all your strength, you can improve the camera lens by pointing at the grip. Pull your arm back or swing it around your head with a heavy barbell or hanging object. Although the key strength of the swing has no arm, if you don't get enough training, frequent slashing will make your arm muscles ache and even hurt your collarbone.
leg
Jumping flies can improve the flexibility and explosive force between hands and feet, and running stairs can train the physical strength of thigh roots and calves. If it is often the case that braking is not as good as backing up immediately after moving forward, it is that the calf and knee joint are weak, and it is more appropriate to do turn-back running and leapfrog. If the short ball falls in front of the net and the heart has no spare capacity to catch it, it is not enough to train the thigh root and knee joint, so it is necessary to train high-weight leg lifting posture.
mammary gland
No matter what kind of net weight training you do, you should warm up in advance to prevent the injury of fitness exercise. How to improve the swing rate of badminton is related to the accuracy and flexibility of the technical posture of serving, as well as the rapid energy of the upper arm and wrist fingers. The wrong and disharmonious posture of serving technique will definitely affect the exertion of the body when serving, and the swing speed will also be greatly affected. Therefore, it is the main stage to improve the swing speed by further correcting and perfecting one's technical posture and improving one's human flexibility.
As the saying goes, "Three minutes on stage, ten years off stage". Playing tennis well is not as simple as we thought. In the case of training tennis, we need to choose a free area. In addition, the wind will also affect the actual effect of playing table tennis, so students who want to play table tennis outdoors had better choose the temperature with different wind speed.
What are the badminton strength training plans? 2. Badminton wrist strength exercises.
1, badminton wrist strength training instrument method
Hold a small dumbbell or a whole bottle of drink, and slowly do wrist extension, flexion, left and right movements in turn. 10, 20 times in each group, 2 ~ 3 groups every day; Next, the arm is lifted from the vertical state, and after reaching a certain position, the hand is released, so that the small dumbbell or beverage bottle falls, and the arm quickly reacts and catches it in mid-air. 10 20 times per group, 2 ~ 3 groups per day.
Hold a badminton racket and practice slowly around the eight characters to improve and strengthen the muscle activity ability of the wrist. 10 20 times per group, 2 ~ 3 groups per day.
2. Badminton wrist strength training without equipment.
Strength training without equipment is more suitable for friends who don't go to the gym to exercise. For example, the three basic modes of bear crawling, frog crawling and monkey crawling are your first step and a great start. Because these crawls may be the initial exercises, it is suggested to repeat them slowly and use more rest time to do these exercises.
Walking with the palm upright means walking with the palm upright, just like in the video, and then slowly adding changes to the legs and feet. This action will keep the wrist in a neutral position, and the wrist will gradually increase its adaptability and powerful strength according to the development and change.
Walking by turning the wrist, this exercise will strengthen the flexibility of the wrist, stretch the wrist by using the resistance of the body, and gradually transition to supporting the body by using the strength of the wrist. This combination increases the strength of the opponent and wrist, and flexibility is a very good stimulus.
3, the use of positive and negative wrist force
In fact, as far as wrist strength is concerned, backhand is very similar to forehand, but backhand emphasizes wrist explosive force to hit the ball. Many amateur golfers can still deal with forehand by swinging their arms, but can't deal with backhand. In fact, like forehand, the explosive force of backhand wrist is completely caused by the sudden stop of elbow lock forearm and the sudden throwing of wrist according to inertia in forearm swing. Different from forehand, after backhand stroke, the arm does not swing in the direction of the net, because the wrist force has been completed. The main methods of practicing backhand strength are: elbows up, hands on the chest, like the initial action of chest expansion, wrist relaxation to avoid stiffness (preparation before hitting the ball; The forearm swings to one side of the body in a fast posture until the arm is completely straight. At this point, the movement of the forearm suddenly stops due to the locking of the elbow joint, but the relaxed wrist will continue to swing forward naturally. The faster the forearm swings, the more suddenly it stops, and the more violent the wrist swings. This is the source of the explosive power of the wrist.
Treatment of wrist sprain in badminton.
1, in the process of playing badminton, wrist sprain hurts, so you should stop exercising immediately and avoid using your injured hand to exert yourself, so as to avoid secondary injury.
2. After the wrist sprain, it is necessary to check the injury of the wrist sprain in time and check where the pain is. If you move your wrist or press the swollen part, there will be intense pain, and even the movement of your wrist will be limited. You should see a doctor in time.
3. Wrist sprain is relatively light. If you can handle it yourself, you need to dip a towel in cold water and apply it to the sprained part in time. Cold compress lasts for about 20-30 minutes to help capillary contraction and relieve wrist sprain.
4. 24 hours or 48 hours after wrist sprain, hot compress can be applied to the sprained part, which can promote blood circulation and help to reduce swelling and relieve pain.
5. After playing badminton for 24 hours, you can gently massage the injured part. If you can't press it, it is recommended to find a professional doctor. Don't massage yourself blindly, which may aggravate the swelling and pain of your wrist. In addition, it can also be treated with plaster. However, it is generally not recommended to stick plaster just after sprain, which is easy to aggravate the injury.
Causes of hand ache and trembling of badminton players
There are two kinds of hand soreness, one is temporary hand soreness, the other is persistent hand soreness, which refers to the discomfort of hand swelling. There are many reasons, generally related to overwork, muscle and tendon diseases, neuropathy and so on.
The nerves in the joints of the hands are in a state of tension at any time, and there is no rest, resulting in temporary hand pain, such as typing and playing the piano for a long time. Temporary hand pain caused by excessive hand movement or weight lifting, such as hand pain caused by playing badminton and table tennis. I haven't exercised well for a long time, and I exercise too hard at once. Injury of muscle fiber or connective tissue. Changes in osmotic pressure between tissues or acute inflammation can also cause muscle soreness. Hand acid may also be caused by calcium deficiency. If there is no obvious cause of arm pain, you can consider playing posture.
The reason of hand trembling is mainly due to excessive tension or exercise, some small muscles of forearm are not adapted, and they are not relaxed or temporarily convulsed after exercise. You can slow down as long as you have proper rest and relaxation. For example, you can find a masseur to relax your arm muscles.