Badminton fitness methods, the benefits of exercise are inexhaustible for a lifetime. In our daily exercise, the effect of losing weight is also very obvious. Simple exercise can also help us exercise. Now share badminton fitness methods and skills. I hope it works for you!

Badminton Fitness Method 1 The one-week physical training plan listed below is suitable for young men who are about 25 years old and have one or two years of playing experience.

The first, first or second long-distance running, 3000 meters to 5000 meters, the time is controlled in 20 to 30 minutes;

Second, one or two footwork exercises, each time 10 to 15 minutes;

Skipping rope for the third time or the second time takes about 10 minutes each time, which can be completed in three groups, with each group of 5 minutes and double shaking for 2 minutes. Others can increase or decrease the above plans according to their actual conditions.

Here's how to stay healthy in badminton.

For amateurs, physical training can be carried out without equipment, such as strengthening the strength of shoulders and elbows, using push-ups to exercise ankles, using the method of putting toes back and forth, using sit-ups to exercise waist and abdomen muscles, and using the method of waving mineral water bottles to practice wrist strength.

For amateurs, at least once or twice a week should be set aside for physical training for 30 to 40 minutes each time. In the process of training, you can practice selectively according to your own weaknesses. If the forearm is weak, you can practice wrist strength. You can use your forearm to swing a tennis racket, a boomerang racket or even a mineral water bottle for training. The best way to practice shoulder strength is to practice parallel bars with both hands. In addition, special attention should be paid to Doral ligament during training.

Skipping rope, especially double-shaking jump, is the most suitable physical training method for badminton, because skipping rope is a whole-body exercise, which can not only practice wrist strength, but also practice swing arm speed and enhance body coordination.

For badminton beginners, it doesn't seem to matter much whether they practice their bodies or not. However, with the increase of playing time, especially once a day or once every other day, they must attach great importance to physical training, otherwise it will affect their level of progress and be easily injured.

Badminton needs both enough endurance and good explosive power. In basic strength training, professional players usually use barbells, dumbbells, weight-bearing squats, skipping ropes and waving tennis rackets to exercise the strength of shoulders, elbows, wrists, knees and legs, which are the most vulnerable places for people who have been engaged in badminton for a long time. As for special quality training, it mainly includes footwork and multi-ball training. In order to increase the amount of exercise, people often wear sand clothes and tie sand belts when practicing footwork.

Badminton Fitness Method 2 Steps/Methods

The main task of pre-competition warm-up activities is to make the muscle movement mode consistent with the movement mode in the competition. Simply put, it is to imitate some actions to be done in the process of playing ball, including bending (turning) the waist, leg press, striding forward, pulling arms sideways, walking with legs lifted, and walking sideways with legs crossed. Remember, when doing these activities, avoid stretching your muscles to the limit.

How to warm up before badminton?

Of course, we suggest that you do static stretching after playing the ball, not to deny its importance before the game. Next, we will combine static and dynamic to help you reduce stress in the game, get into the state as soon as possible, and gain lasting flexibility and strength.

How to warm up before badminton?

It is best to warm up 25-30 minutes in advance, and after 5- 10 minutes of static stretching exercise, 10-20 minutes of dynamic warming-up exercise, at which time the competition effect is the best in theory; Of course, the warm-up time can be shortened if necessary, but the static stretching exercise should be put before the dynamic warm-up exercise, and the time ratio spent is about 1: 2.

How to warm up before badminton?

Actually, it's not just badminton that needs to be understood. These warm-up methods are very important no matter what exercise you do or before playing any ball games, because they can prevent you from cramping or other sprains during exercise, so everyone should know these skills and common sense before exercising.