Dear all,
This weekend is good for me as I am invited to watch the Kampong Glam Badminton Open.
It is a very good approach to encourage sporting lifestyles in Singapore. I would like to give my applause to the organisers and those whom is directly or indirectly involved to make this a very successful event.
The competitors are very sporting and sportsmanship have been exercise throughout the event.
Through my observation, I realised that almost 70 percent of the women competitors is putting on knee guards. Mostly women between the age 28 to 45.
I would like to draw the attention to all athletes regardless of their age that badminton is a very demanding game . Especially on the physical aspects of the lower body.
The speed of movement in all three planes is real fast especially when the standard of play increases. I urge all athletes to progressively strengthen their lower body to keep in pace the demand of the sport without injuring themselves.
I would like to recommend some simple exercises to you, you will find that it is so different after a month training. You will even enjoy more in your games as your lower body physical competency is there to support your personal demands. Injury will not set in at all and you will sure have a pair of STRONG knees.
Simple strength conditioning of the lower body :
Gym work
Name of exercise :
1) Half squats
2) Calf raise
3) 45 degree lunges
4) Side lunges
All exercises to start without weights first, understand the movement patterns till you are smooth in the movement. Add weight progressively after every 2 weeks ( six workouts)
Always refer and listen to the duty gym instructor's guide. Ask all the questions you need before you start.
Try starting with 4 to 5 sets at 15 repetitions per set. Rest time between sets should be 60 seconds. It is so easy and less time consuming. Total time spend on the exercises should not be more than 30 minutes inclusive of rest time.
Try to avoid running, if you really want do short speed run is advise.
Hope you got a great workout, until then take care.
Trained to train
This weekend is good for me as I am invited to watch the Kampong Glam Badminton Open.
It is a very good approach to encourage sporting lifestyles in Singapore. I would like to give my applause to the organisers and those whom is directly or indirectly involved to make this a very successful event.
The competitors are very sporting and sportsmanship have been exercise throughout the event.
Through my observation, I realised that almost 70 percent of the women competitors is putting on knee guards. Mostly women between the age 28 to 45.
I would like to draw the attention to all athletes regardless of their age that badminton is a very demanding game . Especially on the physical aspects of the lower body.
The speed of movement in all three planes is real fast especially when the standard of play increases. I urge all athletes to progressively strengthen their lower body to keep in pace the demand of the sport without injuring themselves.
I would like to recommend some simple exercises to you, you will find that it is so different after a month training. You will even enjoy more in your games as your lower body physical competency is there to support your personal demands. Injury will not set in at all and you will sure have a pair of STRONG knees.
Simple strength conditioning of the lower body :
Gym work
Name of exercise :
1) Half squats
2) Calf raise
3) 45 degree lunges
4) Side lunges
All exercises to start without weights first, understand the movement patterns till you are smooth in the movement. Add weight progressively after every 2 weeks ( six workouts)
Always refer and listen to the duty gym instructor's guide. Ask all the questions you need before you start.
Try starting with 4 to 5 sets at 15 repetitions per set. Rest time between sets should be 60 seconds. It is so easy and less time consuming. Total time spend on the exercises should not be more than 30 minutes inclusive of rest time.
Try to avoid running, if you really want do short speed run is advise.
Hope you got a great workout, until then take care.
Trained to train
1 comment:
hi,
I think if you post some pic on the gym work out, it be better , because it be abit difficult to understand for ppl that seldom do sports as they don't have the knowledge on example what is calf raise.
Hope my comment is helpful, and i will visit this blog again
Thanks
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