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  1. #1
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    Default Two weeks to be number 1!

    I have two weeks of vacation, and I am determined to significantly improve my game during this time period. I am looking for exercise programs that specifically target the muscles utilized in a badminton match. Please share your knowledge, and give me some advice! Thanks!

  2. #2
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    start by improving your stamina & endurance... jog a lot...
    proper weight training to attain a balance posture body..
    focus especially on abdominal and back muscle..
    good healthy diet... adequate sleep.. don't overwork your body
    talk to a personal trainer about plyometric exercises...
    otherwise read it up on net.. and be very very cautious about it..

  3. #3
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    Awesome advice. Specifically, how do I strengthen my abdominal region and my back?

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    well it doesn't happen overnight....
    when I mean focus on ab and back...
    one shouldn't neglect the rest of the other important muscles..
    in badminton you need strong legs.. so quads.. hamstring.. calves..
    your buttocks shouldn't be neglected...
    however you should pay more emphasis on strengthening the core muscle
    so try to go read up on whats that all about...
    so how to train the ab and back? I suggest daily crunches of
    over 100 for each type of crunch but start slow if this is new to you..
    if you have a swiss ball.. use that... check out the various exercises
    available online.. normal crunch.. side crunch... back extension..
    and please take extra caution when doing it...
    if u overwork or doing it wrongly... then you risk yourself getting injured

    So plan out the schedule that works for you..
    go understand your own body..
    whether you want to alternate your workout... gym.. cardio.. daily
    or fully gym 1 week and fully cardio the next... no one can give u the
    perfect answer.. everyone's opinion differs
    don't expect too much in much in 2 weeks...
    I doubt you will see or feel any result.. u need at least 3 months

  5. #5
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    I found this site to be pretty helpful. Just don't overdue it, your muscles need to heal in order to become stronger.

    http://www.muscleandstrength.com/exercises/main.html

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