It is commendable to pay attention to warm-up before game
However, many golfers tend to overlook
Warm-up for neck and
Stretch and relax after playing
This step is actually more important than warm-up
Playing badminton in winter is a must. In cold weather, more attention should be paid to warm-up before game. You can go for a jog first to wake up your whole body. Try to avoid game injuries caused by insufficient warm-up, it is best to let your body sweat a little.
Then do stretching exercises for each joint, do not move too abruptly, just let yourself sweat a little, in autumn and winter muscles will be sluggish, if you move too much, it is easy to tense up.
Dynamic warm-up for stretching before training
During warm-up, you need to perform 4 sets of dynamic stretching exercises
Dynamic quadriceps stretch
Dynamic gluteus maximus stretch
Dynamic stretch of lungs and arrows
Dynamic stretching of lower leg and outer thigh
In addition, special attention should be paid to warm-up of neck during warm-up, and warm-up of neck must be in place. Due to fact that most golfers have too little activity of cervical spine at work, neck does not warm up on spot and it is easy to get serious injuries.
Neck Warm Up Exercise 01 - Neck Flexor Stretch
Target
● Neck
Type
● Flexibility
Benefits
● Increase range of motion.
● Soothes neck pain.
1. Sit or stand with your neck, shoulders and torso in a straight line. Place one or both hands behind your head.
2. Slowly pull your jaw towards your chest until you feel a stretch in back of your neck.
3. Hold for 10 seconds. Repeat 3 times.
02 Isometric neck flexor exercise
Target
● Neck flexors
Type
● Strengthen
Benefits
● Strengthens neck flexors without irritating ligaments, tendons or joints.
1. Sit or stand with your neck, shoulders and torso in a straight line. The neck is slightly relaxed.
2. Place your palm on your forehead, gently press your forehead against your palm and keep posture motionless.
3. Hold for 10 seconds and relax. Repeat 3 times.
03 Rotation and stretching of neck
Target
● Neck rotators
Type
● Flexibility
Benefits
● Increase range of motion.
● Soothes neck pain.
1. Sit or stand with your neck, shoulders and torso in a straight line. Place your right hand on your forehead.
2. Slowly turn your head to right, turning smoothly until you feel a stretch in your left neck. Stop for 10 seconds.
3. Then return your head to a straight position and relax.
4. Place your left palm on your forehead, slowly turn your head to left and move gently again until you feel a stretch in your right neck. Stop for 10 seconds.
5. Return your head to a straight position and relax. The whole process is repeated 5 times.
One more note
1. The preheat and stretch range of each part should be large enough. Some people still get injured after a period of activity because range is too small.
2. Pay attention not to perform activities beyond capacity to prevent injury.
3. Golfers with old injuries should fully massage old injured parts before each exercise until they become hot.
4. Players in poor physical condition should not stop training until they are very tired. At this time, muscle tissues in various parts are also tired, unable to protect ligaments and joints well, and prone to injury.
Static stretching after playing to relax
After training, everyone should try to perform a static stretch, stretch tired muscles as much as possible and hold them for 15 seconds. Then stretch all muscles that you used during game to relax your body.
Static stretching is actually better than massage and massage for restoring muscle fatigue, especially for amateur players who play infrequently and are older. Static stretching also helps reduce stiffness and pain in body.
Last reminder
After game, you need to wipe sweat in time
Remove sweaty sportswear and put on a hat at same time
Prevent heat loss
It is best to rest in arena for ten minutes before leaving
Be careful not to stay in a windy area
To prevent colds
Today is weekend, call your friends and arrange a meeting with ball! ~
Please pay attention to public WeChat account "Xiong Guobao Badminton Club"
September 03, 2023
In volleyball, reaction that accumulates in normal practice is also very important.
Selected training in technique of playing badminton.