- SEATED ROW
Seated Row is to train the shoulder muscles of the back and back muscles of the middle. How to practice: 1. Sit on the bench with both hands holding the cable, put the foot on the available footing, bend the knees slightly, and bend down. 2. Pull the cable slowly until it forms our stomach. Feel the pressure your back muscles receive. Raise your chest and straighten your back. 3. Hold for a while, then slowly return to its original position. 4. Perform exercises with controlled gestures and slowly. 5. Exercise can also be done with a separate cable handle, so the movement can be done more widely and the pressure received by the middle back muscles is more optimal. The exercise should be done as much as 3 sets with 10 times reps.
2. LATERAL PULLDOWN CLOSED GRIP
This exercise is useful for training the upper back muscles. By having a stronger back muscle, the athlete will have a more powerful blow. This exercise is done by means of a load. The athlete is in a sitting position, pulling down the bars connected to the load. The position of the body should be strapping and chest puffed out. Movement performed as many as 3 sets with 10 times reps.
3. DUMBELL WRIST CURL
One of the most important muscles in badminton is the wrist muscle. A well-trained wrist muscle will produce a variety of good badminton blows. Even the badminton core is located in the wrist muscles. The exercise for this muscle is called Dumbell Wrist Curl. The exercise is done by moving the load on the hand with the position of the arm in a state of silence. Charges are tailored to the ability. The movement was performed as many as 3 sets with 10 repetitions.
4. BICEP EXTENTION (DUMBELL CURL)
Hand muscle exercises are an important part of badminton practice. With strong hand muscles, will produce a strong punch. One that needs to be trained is Bicep Extention. Bicep muscle exercise is done by lifting weights. The arms are propped against the thighs, then the load corresponding to the ability is moved upwards and vice versa. Movement must be felt or should not be too fast.
1. BACK UP EXERCISE
This type of movement is more often ignored by many people. Back up movement in addition is also in the need of maximum effort. Whereas Back Up movement is very effective to burn fat in the abdomen and also strengthen the abdominal muscles, because the abdominal muscles in use as a pedestal. Backup motion is done by positioning the body prone. The position of the hand is behind the head, similar to the position of the hand on the sit up. The position of the left and right legs in the circumstances straight. The right Back Up tip: – The position of the body on his stomach – Straight body position – The feet are also in a straight state – Place each hand next to the touch with the ear – Movement of the upper body up and down slowly – When rising the position of the body must rise maximum – Set the breath when the position of the body in the up and down.
2. SIT UP
Sit ups are useful for strengthening hip flexors and abdominal muscles. Sit Up can be a sport that is centered on the abdominal muscles and will burn the pile of calories if done properly. Sit up movement is very simple. Sit ups can be done alone and can also with the help of others. The first thing to remember is the knee should always be buckled. Why ? this is done to reduce stress on the back and spine muscles. Sit Up Movement is basically done by lying on your back on the floor or mat with knees bent and feet touching the floor. Many ways to do sit ups. One of them, after the supine body, place the latch on the chest or behind the head and lift the head slowly. Perform repetitive movements. The movement is performed over several sets with regular breathing. Do not do sit ups with straight legs. Because it will put great power on the iliopsoas muscle resulting in the arch in the back. Sit ups with a straight knee can also cause damage to the ligaments and joints. How to do sit ups: 1. Bend the knee approximately 45 degrees while the body position in keadan lying on the floor. Paste the foot on the floor. Place your fingers behind your head or on your chest. 2. Legs close, stick to each other 3. Before doing sit ups, try the arm muscles and neck in lemaskan 4. Lift up the upper body slowly. The abdomen and chest should touch the thighs 5. Lower the upper body slowly. When the head down can not touch the floor, but the shoulder should touch the floor. 6. Set your breath 7. Keeping your arms and legs relaxed.
3. PUSH UP
To strengthen the chest muscles, Push Up exercises become one of the alternatives. Push ups can also strengthen the biceps and triceps. A good position to do Push up is by way of stomach. The position of both hands, both left hand and right hand are on the side of the body. To push the body upward use the power of the hand. To lower the body also by using the power of the hand. At the time of the body or hips in the up and down the position of the foot and body remains in a state of straight. At the time the body in the body down did not touch with the floor or soil. At the Push Up position, the view points upwards. It’s good Push up in do as much as 3 sets with 10 times reps. Push Up can be combined with: 1. Change the distance between palms 2. The palms touching the floor can be changed. The palms of the hands can be clenched open, using the fingers or the back of the hand. 3. Change the distance between the legs 4. The location of the foot height can be changed. The height increase can use a tool such as a chair, or a foot that is cleansed to the other foot. Exercise form Push Up there are several types, 1. Isometric Push up This type is similar to the push ups in general. This type is also often done. 2. Incline Push Up This type of Push Up is done by way of body position higher than the foot. 3. Decline Push Up This type of Push Up is done by way of higher leg position than usual.