In a badminton game, in addition to the basic techniques of badminton games to be learned, hand muscle strength also plays an important role in order to produce a punch blow strong, precise and fast, especially smash blow. Smash is an overhead blow up towards the bottom that requires a full force so that the punch can not be returned to the opponent. In order for every blow in badminton sport to be precise and tight, there are several ways to train your hand muscles for badminton that you must learn as our following review to be proficient and become one of the world’s best badminton.
1. Push Up
Push-up movement is one of the proper exercises to train the strength of the hand for a smash or smash can be firmer. How to do it easy enough that by lying face down on the floor and place both palms on the floor and spread fifth finger in order to sustain weight well. Push your body upward while tightening your stomach and legs, gently performing and repeat as many as 15 to 20 times. This push-up exercise can also be combined by changing the distance between the palms, opening or clenching the palm of the hand or using the fingers, changing the distance between the legs and changing the height of the body using a chair auxiliary or piling one leg with the other.
Dip is a movement like push ups but done in the opposite direction or opposite which is one way to strengthen the smash blow in badminton. This movement is also very good for adding arm strength that can be done without using tools. Sleep in a supine position then lift your hips with both hands and feet as a weightlifter and lower it slowly. Repeat the movement 15 to 20 times.
3. Lope Jump Training
This exercise is very well done to build the leg agility, endurance and speed of wrist movement so strong and flexible so that how to hold a badminton racket can be right and right as well as strong. This jump rope exercise can be done with both legs simultaneously or one leg in turn and various other jump rope variations.
4. Empty The Can
This exercise helps the performance of the upper back muscles and also the shoulders which are some of the important muscles for the smash movement. To do this movement required dumbell with varied weight. However, for beginners it is advisable to use weight between 2 to 5 kg. Start the movement by standing with 2 legs that are opened as wide as your hip and knees relax. Hold 1 dumbbell in hand and place it on the thumb side of the thigh.
5. Loaded Badminton Racket Wrist Rotations
A strong and flexible wrist will increase the accuracy and variation of the punch while playing badminton and also hold the racket strongly as well as increase the strength of the wrist that becomes a badminton play for beginners. To do this exercise, you just need to fill the racquet sheath with the load and swing it to the right and left 20 times in 3 sets.
6. Chair Dips
This exercise can be done anywhere with the help of a chair to train the triceps of the back of the arm and also the shoulder blade so that the blow can be firmer. Start the movement by sitting on the edge of the chair and feet are flat on the floor. Place both hands on the edge of the chair next to the thigh. Bend your elbows to a 90-degree angle and lower yourself to the floor and keep your feet in a tight state. Do this movement as much as 8 reps.
7. Forearm Plank
This exercise is very well done for the deltoid muscles by taking positions such as push ups, elbows and hands that support the body and also the legs, while the spine should be straight with the legs. Wear weight on right leg and lift straight left hand forward and do the same for other hand and foot. Repeat this movement for 6 reps.
8. Dumbell Curl
Dumbell curl is an excellent movement to increase the strength of the hand in an easy way. Start the movement by standing holding a dumbbell in both hands. Bend your left arm upward to a 90 degree angle to the shoulder and keep your right hand close to the rib cage. Perform this movement for 8 reps for each hand.
9. Seated Row
Seated row is a great exercise to train the shoulder muscles of the back and also the middle back muscles. Start the movement by sitting on the chair while holding the cable while the foot is placed on the foot with knees slightly bent while bowing. Pull the cable slowly until it touches the abdomen and feel the pressure that occurs in the back muscles and then churning the chest and straighten the back. Hold this movement briefly and return to its original position slowly. Keep in mind also that we can do this exercise also by using a separate cable in which so the movement can be more widespread that automatically also received more optimal muscle.
10. Back Up
Backing motion is done with this prone position is not only good to train the back and hand muscles and become one of the physical exercise badminton, but also train the abdominal muscles. This movement is almost the same as the sit-up movement but performed inversely by placing both hands behind the head when on his stomach and both legs are straight. Movement the body up and down maximally while setting the breath.
11. Shadow Badminton
This exercise is a badminton technique to learn about the course of a match with moves as it did during the game. In doing this technique it takes an exercise buddy to let you know the direction of the ball. The racket is swung like it will deflect the real opponent’s attack and your friend’s job is to vary the direction of the ball.
12. Hover Rotation
When doing this movement, the deltoid muscles and also the shoulder trapezius will work with the maximum and almost all the muscles in the upper body will also work while doing the hover rotation. Start the movement by lying on your back and put your palms on the floor then lift your hips up to the body parallel to the foot. Continue by tilting the body towards the side and the weight of the body on one elbow attached to the floor. Raise your hips vertically to form a straight line and do as much as 8 reps then do also with the other side of the body. A number of ways to train hand muscles for badminton have been described. May some of these recommendations you can try to improve the quality of your skills and play the better.