Warm-up and relax movements when playing badminton

When rehearsing as well as playing badminton, utmost players frequently skip the warm-up step to warm up the body as well as relax the muscles after finishing. Those of you who don't know that warming up and relaxing ahead and after playing badminton will have a lot of good and most importantly limit injuries. moment's composition, we will learn about warm-up and relaxation movements when playing badminton!

Warm-ups help warm up the body completely and limit the threat of injury. Especially, ankle and wrist injuries are veritably common. 

Relaxation helps the body to increase the metabolism of lactose and reduce the feeling of fatigue. After training as well as competition, inordinate movement typically causes muscles to contract, squeezing the rotation of bitsy blood vessels in the muscles, causing pain. Gentle exercise and relaxation restore the body, help stretch back muscles, and helps blood rotation in muscles return to normal. 

1. Warm-up movements in badminton 

Warm-up movements in badminton are generally dynamic exercises. That is, you'll be constantly moving your body when performing these movements. This will warm up all the muscles and help them to completely stretch before playing badminton, thereby precluding possible injuries. Then are some warm-up exercises that players can apply. 

a/ Rotate the neck 

First, you bend your neck forward and cock your neck back at a slow speed, do 10 times. also, you rotate your neck clockwise 10 times and anti-clockwise 10 further times. This exercise helps the neck muscles work effectively, especially when hitting the shuttle from the end of the court. 

b/ Rotate shoulder 

Turn each arm clockwise 10 times in a turn. also you change direction and continue to rotate 10 further times. Eventually, rotate both hands at the same time clockwise 10 turns and counterclockwise 10 turns. This exercise not only warms up the shoulder muscles but also helps to reduce shoulder pain after playing badminton. 

c/ Wrist movements 

Rotate each wrist 10 times clockwise and 10 times counterclockwise. The wrist is an important part of badminton, so it needs to be warmed up and warmed up completely. 

d/hips terism exercise

Rotate your hips 10 times clockwise and 10 rounds counterclockwise. also, you do the" windmill" movement 10 further times. When doing this move, you spread your arms to the side. also, bend over so that your left-hand touches your right leg. You switch sides and do the same movement. 
e/ Rotate the pillow 

First, you half-close your legs, bend your knees, and put your hands on top of your knees. also, you rotate both pillows clockwise 10 turns, and reverse. The knee is an important joint and is also veritably susceptible to injury. Knee injuries frequently leave severe sequelae and bear long-term treatment. 
f/ Ankle/ ankle gyration 

To warm up your ankles, press your toes forcefully into the bottom, also rotate your bases clockwise for 10 rounds and counterclockwise for 10 rounds. 
2. Loose movements in badminton 
Depending on the intensity of the player's movement, there are different situations of muscle relaxation, with professional athletes, the position of muscle movement is advanced, so when performing a stretch, the recovery time is also longer and the fashion is detailed. for each muscle group. For the average player, it's relatively possible to do further gentle stretching exercises by walking gently around the field, combined with regular breathing to bring the heart and lungs back to normal... 
In addition, you can do separate relaxation movements for the upper and lower body. 
a/ Loosen the upper body 
Stand on your bases, unbend your reverse, relax your arms, and gently shake your arms and elbows to move, and your wrists will be shaken with a slight intensity. 
b/ Loosen the lower body 
You can sit flat on the bottom, put your hands behind your reverse, unbend your legs, relax your ankles, and gently firm your legs so that your shanks and pins move gently, indolence makes your bases rotate back and forth. relaxed way. 
Or you can sit flat, with your hands behind your reverse, your legs bent so that only your bases touch the ground, gently shake your legs so that your shanks and pins move gently, and your ankles are rotated with a slight intensity. 
Above are some styles to warm up and relax in badminton, these are important ways to follow when playing badminton to avoid injury and help the training session get a stylish effect. Hope this composition will help you