How should basic strength be trained?

Many athletes will perform basic strength training before training, and insufficient strength will directly lead to their unsuccessful performance. I recently took Xu's badminton course. Often I felt that my arm strength was not enough, so the teacher gave me targeted strength training. So how should I do basic strength training? I share my own experience here.

1. Chest

Chest (pectoralis major)

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position.

Note: To prevent damage, the lowering process should not be too fast.

2. Shoulders

Shoulder (deltoid)

1. Push-up: Mainly train the anterior, middle and posterior bundles of the deltoid muscles.

Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

The above are the basic strength training methods. Friends who want to exercise may wish to try them. They may be helpful for your strength training. When training, everyone should balance their diet and eat nutritiously so that they have the strength to train. Training cannot be completed overnight, so everyone should persevere.