Badminton wrist strength course

Badminton wrist strength course, I believe many people like physical exercise, especially badminton, which is good for our health, so we should exercise more. Let's take a look at the badminton wrist strength tutorial, hoping to help everyone.

Badminton wrist training course 1 wrist training

This action is mainly to practice the strength of the wrist. Anyone who plays badminton knows how important "iron fist" is. Want to weigh 32 kg? Just train hard, but be careful not to hurt yourself. You can also practice repeated wrist flexion and extension with dumbbells. The advantage of using dumbbells is that you can only practice your wrists, but this will generally cause a difference in the thickness of the two wrists.

Rubber disc

Rubber disc, using the tension between rubber holes, can train finger strength from all angles. Compared with the traditional grip, the training direction is more and the angle is more comprehensive.

vibrator

The vibrator is an elastic short stick. Both ends have a certain weight. It can better simulate and experience the whipping action when swinging.

Rice barrel

Fool, the palm of your hand can simulate paddling, rotation, back and forth flexion and other actions in rice. Compared with water and sand, the weight and friction coefficient of rice are more suitable for badminton training.

Disc (of barbell)

Grasp the barbell piece, and use the weight of the barbell piece to grasp it with your fingers in the air to prevent it from falling. It is a good training to improve the instantaneous grasping ability of fingers. Fast action is to exercise the explosive force of the wrist, slow action can not exercise the explosive force, but it can exercise the muscles of the wrist, which is very helpful for the treatment of wrist injury.

re-photograph

Remake, the closest to the special training, has always been good. You can also wrap several layers of newspapers or half a racket sleeve on the racket head of an ordinary racket, so that the reformed racket head is very heavy, and it is helpful for wrist strength to swing frequently. You can also practice your wrist strength when practicing the ball, that is, practice the ball with a tennis racket or a squash racket. If you persist in this way, your wrist strength will increase significantly. Note that this method focuses on the strength of the wrist. In the process of waving, you should consciously use the strength of your wrist to control it, and try not to use the strength of your arm. Pay attention to protect your wrist, and wearing a wristband is a good protection measure.

Rubber rod

Rubber rod, with two functions of rotation and counterweight. It can not only rotate the arm, practice the strength of arm internal rotation, but also simulate the rapid swing of the swing.

Equipment practice is the best method, using dumbbells and barbells, that is, holding barbells or dumbbells in hand, taking the elbow joint as the fulcrum, putting down and lifting the heavy objects in your hand. Pay attention to your movements, keep your wrist in a straight line with your forearm, and don't exert yourself, so that you can exercise your forearm instead of your wrist. Similarly, fast action is to exercise explosive power, and slow action is to resume training rather than strength training.

Badminton wrist strength tutorial 2 How to exercise badminton wrist strength?

1. Hold the racket with a half racket sleeve and lie flat on the bed. The arm naturally stretches horizontally on the bed on the side.

2. The forearm rotates outward and the wrist is raised, so that the back of the racket hits the bed, which is equivalent to the position close to the pillow.

3. Forearm pronation, the second section of the index finger is pressed on the wide surface of the racket handle, and the front end of the racket hits the bed hard. The louder, the better.

4. Repeat steps 2 and 3 quickly. Every thirty or forty times as a group. The more, the better.

In practice, the arm should always be stretched horizontally at one side of the body and gently attached to the bed. Its purpose is to avoid arm exertion and facilitate the experience of simple wrist exertion. Judge your strength by the sound of the racket hitting the bed. The purpose of racket sleeve is to strengthen resistance and wrist strength through repeated practice. The purpose of lying in bed is to avoid wrist injury. Novices often sprain their wrists when trying hard because they don't pay attention to their posture (especially when they have a lot of momentum after putting on the racket cover).