Muscular endurance training—lower limbs
The exercises are repeated quite a few times but the weight doesn’t have to be heavy
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Each exercise is done is sets of eight;those who are fitter can have 12-15repititions in each set.
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The exercise mantra is up quick, down slow, down quick, and up slow.
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Exhale when exerting and breathe in when relaxed.
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Rest for 1-2 minutes between sets. Quadriceps.
1. Quadriceps
Mantra: don slow, up quick
KEY POINTS
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Stand with the feet at pelvis width, take a step forward with the right foot, keep chest out and look straight ahead.
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The right knee should not be further forward than the tips of toes and the left knee should not touch the floor.
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Slowly bend the right knee and move down into a bow and arrow step posture.
2. Hamstring muscle
Mantra: don slow, up quick
KEY POINTS
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With the feet at pelvis width, keep chest out and look straight ahead.
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The left foot takes a lateral step with the upper body straight, crouch down on left leg with the left knee no further forward than the tips of the toes.
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Crouch down on left leg, with thigh parallel to the floor and the feet flat on the floor.
3.Gluteus maximus
Mantra: don slow, up quick
KEY POINTS
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Stand with feet at pelvis width, look forward and keep back straight.
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When lifting up the dumbbell keep the knees bent but not locked.
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This movement lets the bottom and shoulders move together to avoid injury.
4. Calf muscles
Mantra: don slow, up quick
KEY POINTS
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Stand with the front of both feet on a block (or step) and back of feet suspended.
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Look forward, stretch the ankle joint to maximum extent and then return to starting position.
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When doing the movement keep the abdomen tucked in (stabilize the body) and stretch the ankle joint. (don’t lock)
( Edit by VICTOR Badminton )