Small muscles of badminton.

Badminton exercises small muscles. Different exercises are suitable for different times. Exercise can also help us get rid of fat, and the effect of losing weight is also very obvious. Some exercises are not suitable for everyone. What are the benefits of sharing small muscles in badminton practice? Let's read it together!

The seven core strength training methods under 1 are designed for different muscle groups according to the characteristics of badminton. These are all summarized by Mr. Lan Lan of the Innovation Group based on his years of badminton training experience. They can attack at home without equipment or simple equipment, because it is simple and direct, so it is easier to persist. I hope they can help advanced readers who want to break through the bottleneck of strength or are troubled by injuries.

1 push-ups

Training muscle groups: practice almost all the muscles of the upper body (including abdominal muscles), with wide palm spacing, focusing on chest muscles, and vice versa. People who want to train their fingers at the same time can practice finger push-ups, but be careful not to hurt their fingers. Beginners and people with insufficient strength can start with push-ups or kicks.

2. Sit-ups or sit-ups to lift legs.

Training muscle group: abdominal muscle group. If the abdominal muscles have enough support, they can protect the waist more effectively during exercise. Because it is simple, it is easy to ignore the correct approach. According to Mr. Xue Yong, a column of Esquire, people who do sit-ups are not seen in almost all gyms in the United States now, because it is unwise to train the abdomen at the expense of constantly folding the spine. Correct sit-ups should avoid overloading the spine, such as keeping the waist off the ground. The mainstream theory is more inclined to recommend training abdominal muscles by holding the chest and rolling the abdomen)

decussation

Related: abdominal muscles, intercostal muscles

Lie on your back, hands open, palms down, legs straight to the sky, at 90 degrees to your body, with your head slightly off the ground, then put your legs on the right side of the ground, in an L-shape with body form, but before your legs touch the ground, lift your legs and return to the starting position, and then do the same for the other side. If it is too difficult, you can bend your knees to complete the same action.

Lift your legs and draw circles, and exercise more rectus abdominis and oblique muscles.

3, prone from both ends

Training muscle groups: erector spinae (lower back or lower back) can also exercise gluteus maximus.

Lie prone, completely relaxed, arms straight above your head, legs straight. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax. You can also use yoga balls for training.

4. Dumbbell rowing

Training muscle group: latissimus dorsi

One-handed, two-handed, dumbbell barbell is ok.

Badminton 2 Bend over the small muscles of the back and buttocks.

Target muscles: back muscles and gluteus maximus.

Bend over one leg balance training

Target muscle group: thigh muscles

Bend over the barbell and paddle with your arms.

Target muscle group: back muscle group

Bend over and lift dumbbells for rowing.

Target muscle group: latissimus dorsi

push-up