Be a better person. 20 12 London Olympic Games, Dānlín won the men's singles championship again and again, which showed us that he was the first in the real world and was more interested in Dānlín's muscle shape. If you want to build such a muscular figure, start exercising with the Niu Nan Fitness Program provided by Niu Nan. To improve your strength base. Badminton needs to strengthen strength, speed, flexibility and agility. This refers to a detailed introduction to the strength base. According to statistics, in a fierce badminton match, athletes move quickly and repeatedly about 500 times, plus kicking, jumping, passing, hitting, jumping and spiking. It requires high strength of lower limbs. Whether it is rubbing, pushing, hooking, dodging and dribbling in the frontcourt, or swinging, hanging and spiking in the backcourt, you need the strength of your wrist, back of your hand, shoulders and back muscles. Therefore, badminton requires higher strength of upper limbs, shoulders and trunk muscles. Therefore, in teaching, training and self-training, we should pay attention to strengthening the strength and quality of upper, lower limbs and trunk muscles scientifically and systematically. 1: The following movements in the fitness plan are actions to be done in one day. One movement is done in 3 groups, and each group does 10RM (maximum number of round trips). It takes about 1 hour (including warm-up and relaxation). Take exercise for one day and rest for two days. Exercise Steps: Start from the upper body and do more muscle exercises. You can choose from the strength training encyclopedia. (1) Upper limb strength The upper limb strength of badminton should focus on developing and improving the strength and speed of swinging and hitting the ball, making the ball fierce and threatening the opponent. Upper limb strength training is mainly to develop the muscle strength of wrist, forearm, arm (upper arm) and shoulder. (2) Lower limb strength training is the key. The burden of badminton players is mainly on the lower limbs, and the characteristics of lower limb movement are the conversion footwork from front to back and left to right. Therefore, it is necessary to strengthen the strength training of lower limbs, especially the strength of calves. It can lay a good foundation for fast moving footwork. Lower limb strength training is mainly to develop hips (pelvis), legs (calves) and feet (ankles). Develop and improve the strength, flexibility and footwork speed of badminton players. Practice has proved that such training contents and methods play a very important role in improving the basic strength and special strength of badminton players' lower limbs. (3) Trunk basic strength In the strength quality training of badminton, trunk strength training can never be ignored. In badminton, all kinds of movements need strong trunk muscle strength, such as turning gait, various smash movements, returning to the center after saving the ball on the internet and so on. So for badminton players, don't neglect to improve the strength of trunk muscles (abdominal and back muscles). 2. Sports Description This fitness program is suitable for badminton fitness enthusiasts to learn, and the intensity level is medium. Professional players should arrange more intensive special training according to similar ideas. Badminton needs to strengthen strength, speed, flexibility and agility. Our DANZ family fitness program is here to introduce you in detail. Welcome to consult DANZ fitness tutorial. DANZ combines low-intensity and high-efficiency training