2022-03-06 15:06:18
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Now that the self-media is so developed, including Guoyu, many bigwigs have self-media accounts. You can take a look. There are many tips. This article lists some of the tips that I find useful to exercise after reading them. What needs to be stated is that I am not a professional athlete, nor a professional coach, but a lover. The article only talks about my own experience.
action learning
aboutbadmintonPeople who love sports really love it. Almost in their spare time, they play ball. They spend a lot of time, money, and energy on playing. However, due to the actual situation, many of them were born out of the wild. They didn’t ask for special coaches to guide them. They just figured it out on their own. If you are lucky, there are relatively regular seniors to guide them, but in any case, there are still many shortcomings. The advantage of self-media is that you can learn through the Internet. Although it is not necessarily the best, it is better than nothing.
There are relevant video teachings on the Internet
Correct and standardized actions can ensure that you can move forward on the right road, go further and further, and reduce sports injuries. Learn various tricks through videos, and adjust them at any time according to the actual situation of your own playing. This can not only ensure the correct and good-looking movements, but also avoid injury. In this regard, you can search on Bilibili, Xiaohongshu, etc., Zheng Siwei, Huang Yaqiong and other national players have related accounts.
physical exercise
All badminton skills and high-intensity confrontation are based on a good physical fitness and super endurance.We don’t ask to do all kinds of consecutive Lin Dan’sfish leap, but we have to have enough physical strength to fight against at least three high-intensity games in a row, or about 6 people in the arena for two to three hours. This requires cardio, explosive power, and flexibility.
Cardiovascular exercises can be properly added to running exercises, which is also lacking in me, because I am lazy and too lazy to run. No way, only another way to practice explosiveness. The explosiveness of the limbs is also very important.
leg strength
There are many emergency stops and starts in badminton, which require high leg strength, including the strength of the thigh, the strength of the calf and the strength of the ankle. There are many ways to practice, but I highly recommend a few that I have experienced:
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Rope skipping: Simple and easy to operate, if there are children at home who want to take the senior high school entrance examination, they can jump together, which can not only exercise themselves, but also encourage children. Through gradual exercise to improve, you can add more double shakes, or even higher.
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Squats: According to the existing conditions at home, you can choose no weight-bearing, or weight-bearing exercises, mainly to exercise the thigh muscles, allowing you to easily cross from the back to the front.havedumbbelThose who can use dumbbells, those who don’t can choose five literslaundry detergent,easy and convenient.
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Footwork practice: Many passive balls, or very passive in the past, are largely caused by wrong footwork and running in place, so targeted practice is very important. You can find videos on the Internet, practice at home, and step between steps. kind.
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Zamabu: Injuries during sports are likely to be insufficient in leg muscle strength, such as high-intensity playing, weak muscles around the knees, or frequent wear during play.knee pads, At this time, sticking to the Zama step can solve this problem. You can practice at any time, even if you are taking a shower in the bathroom, you can walk while taking a shower.
hand strength
The above mentioned leg strength, as well as hand strength, including forearm, forearm, and wrist strength exercises. Auxiliary tools can be added, such as dumbbells, weighted training rackets, etc.
Heavy beat practice: It refers to the use of a racket that is heavier than usual during practice, which is sold in many online. Improve the strength of the wrist, shoulder, arm, etc. The replay increases the difficulty of closing the shot after hitting the ball, increases the ball control strength, and increases the difficulty of small ball handling. Practice for a long time, return to the normal racket, and you will find that you can do it with ease. Weight training can increase the strength, the fineness of the fingers, and make you a real heavy gunner.
Rally belt: I just found something good after watching the video of Xiaohongshu Zheng Siwei recently. To fix it behind me, I use the balcony railing, take the forehand net in front of the flat rack with my back, swing quickly, a group of 50, 2 to 3 groups at a time, you will find that the muscles of the forearm are obviously swollen and painful, insist on a few days. When you play, you will clearly feel that your net confrontation reaction speed is improved, your swing is faster, and the draw is more powerful. At the same time, through the tension belt, you can also practice various parts such as backhand swing.
Dumbbell exercises: Dumbbells are the ones that can increase the weight, and a large bottle of laundry detergent is not available, which can also achieve the purpose. To exercise the wrist, hold the dumbbell in one hand and grasp the wrist in the other hand, using the wrist joint as the key point, and swing it up and down.
According to the actual situation, carry out the counterweight
core power
Usually we talk about the strength of the upper and lower body, but the strength of the core muscle group is also very important. Such as crunch strength, stretching strength, turning strength, balance strength, etc., fully demonstrate the application value of core strength training, and give a strong guarantee and motivation to carry out badminton sports.
As a new training concept, core strength training has been valued by the sports world, and it has been widely used in various sports in competitive sports after copying and processing. Core strength training refers to the core muscle group and its deep small muscles. Strength, stability, and balance-based training. Core strength training is manifested in maintaining body posture during exercise, providing support for link exertion, enhancing balance stability, and improving coordination and control of the nervous and muscular systems. Because badminton is a It is a sport with fierce confrontation and changeable offense and defense transitions. Athletes need to stop and start suddenly according to the form on the court, and are always accompanied by straight line speed changes and curved direction changes. The body has been in a stable → unstable state. →In the rapid transition of the stable state, various techniques are also used to counter the opponent’s incoming ball. Therefore, higher requirements are placed on the badminton player’s body control ability.
For ordinary people, the practice in this area is enough to practice according to those who tear the abdominal muscles.
Summary: Badminton skills are very important, and physical fitness is even more important. While ensuring you complete the skills, you can also protect your health and avoid sports injuries.
