How to carry out physical training？
How to carry out physical training?
Badminton is a small ball sport that is loved by the masses.
Because its sports equipment shrinks, it is not restricted by the venue. Two racquets and one ball, no matter where you go, no matter whether there is no net, no matter indoors or places, as long as there is a small open space, you can carry out activities and exercise.
Badminton is a very strong sport. In a fierce badminton game, players consume more physical energy than playing a football game.
Therefore, when the player reaches a certain level of skill, if the physical quality can not keep up, there will be a technical improvement.
For athletes, physical training can be performed without equipment. For example, the strength of the shoulder and elbow can be strengthened. Push-ups can be used to exercise the alignment of the joints. The method of using the toes on the toes can be used to exercise the waist and abdomen muscles.You can use the method of waving a mineral water bottle to practice your wrist.
For amateurs, take at least one or two fixed times a week for physical training, each training for 30 to 40 minutes.
During the training process, you can choose to practice according to your own weaknesses. For example, if you have a small arm with poor arm strength, you can practice your wrist. You can use a small arm to swing a tennis racket, a racquet or even a mineral water bottle to train.
The strength of the upper arm is poor, and the best way to practice shoulder strength is to practice the parallel bars and use the two-handed bar.
In addition, pay special attention to the multi-tension ligament during training.
For those who are new to badminton, it does not seem to have much effect on practicing the body. However, the growth of the alternate playing time, especially every day or every other day, requires a high degree of physical training. Otherwise, the level of progress is affected.Second, it is prone to injury.
Badminton requires both endurance and good explosiveness.
Professional athletes usually use the barbell, dumbbells, weight-bearing squats, skipping ropes, and tennis rackets to exercise the strength of the shoulders, elbows, wrists, knees, legs, etc. during basic strength training. These parts are long-term badminton sports.The place where people are most vulnerable to injuries.
The special quality training mainly includes footwork and multi-ball training. In order to increase the amount of exercise, sand pants are often put on the practice steps, and sand belts are tied.
Skipping rope, especially double rocking, is the body training method that best suits the characteristics of badminton. Because skipping is the whole body movement, it can not only train the wrist force but also the speed of swinging the arm, and it can enhance the coordination of the body.
The one-week physical training program listed below may be replaced by a young man of age 25 or even two years old.
First, one to two long-distance running, 3000 meters to 5000 meters, time control is 20 to 30 minutes; second, one to two footwork exercises, each time 10 to 15 minutes; third, one to two skipping rope, single jump eachAfter about 10 minutes, it can be divided into three groups, each group is 5 minutes, and the double shake is 2 minutes.
Others can increase or decrease the above plans according to their actual situation.