FTB - Forum Diskusi Bulutangkis Indonesia Yang Informatif, Nyaman & Independent
Register FAQ Members List Calendar Mark Forums Read

Notices

Go Back   FTB - Forum Diskusi Bulutangkis Indonesia Yang Informatif, Nyaman & Independent > Umum > Tepok Bulu In English

Reply
 
Thread Tools Display Modes
  #1  
Old 23 Jun 2012, 08:36
Sulistyomo's Avatar
Sulistyomo Sulistyomo is offline
FTB Kataloger + Moderator
 
Join Date: Sep 2011
Location: Jakarta Barat
Posts: 4,236
Default [VICTOR TIPS] Badminton Warm-up & Warm-down

Link - http://www.victorsport.com/column-co...9WFcLiwf&r=399


Concept Introduction


Before playing or practicing badminton, warming up can reduce the risk of sports injury; likewise warming down after playing speeds up lactose metabolism, eliminating the feeling of tiredness after the dayís exertion.Warming up and warming down are key steps when playing or practicing badminton.





As the term suggest, warming up means warming up our body by stretching before we engage in exercise. The length of muscles changes with different movements so the point of warming up before playing is to let the muscles adjust to the movements that they will be required to do when playing badminton in advance and, more importantly, by warming up the temperature of the muscles, injuries resulting from excessive contraction of muscles when we play can be prevented

How can aches after an intense game of badminton be avoided? The answer is to always warm-down after exercise. Stretching is also done during the warm-down and this is mainly intended to make the muscles, tight after exercise, relax.

During intense play muscles contract, shortening the muscle fibers and the tight muscles squeeze numerous blood capillaries, restricting blood flow so people will temporarily feel ischemic muscle pain, and it may also not be easy to discharge the metabolites produced during sport. This means that suitable stretching pulls the muscles and return them to their pre- exercise length and eases muscle tightness after we play badminton!

We now know the importance of stretching when warming up and warming down. When should the stretching be static and when should it be dynamic?





Static and dynamic stretching should be used at different times: basically static stretching should be done at both the warm-up and warm-down stages, while dynamic stretching should be done before a formal practice or a game, the aim being to stretch in advance the muscle groups that will be frequently used during a game of badminton, using dynamic stretching to achieve a muscle warming effect. We recommend that both static and dynamic stretching should be done when warming up to play badminton. After exercise, gentle static stretching is recommended, on the one hand, to slowly bring the heart rate down and, on the other, relax the muscles.


Reply With Quote
  #2  
Old 23 Jun 2012, 08:37
Sulistyomo's Avatar
Sulistyomo Sulistyomo is offline
FTB Kataloger + Moderator
 
Join Date: Sep 2011
Location: Jakarta Barat
Posts: 4,236
Default

Link - http://www.victorsport.com/column-co...7LDRJ1Gd&r=706


Lower Body Static Stretching


Badminton warm-up and warm-down can be divided into static and dynamic stretching movements; the former can be divided into upper and lower body movements. Today, we will first introduce lower body static stretching.

The main role played by the lower body in badminton is “quickly moving” the body to the shuttlecock striking position. This rapid back and forth movement makes heavy use of the lower body’s main muscle groups, the quadriceps, gluteus maximus, hamstring muscles and calf muscles





Lower body static stretches will be introduced in an easy-to-understand way below. The muscle groups should be alternately stretched for 20-30 seconds 3-4 times. Do not stretch to an extent that causes discomfort and be sure to breathe smoothly when stretching!


1. Quadriceps stretch (standing)





KEY POINTS
.The supporting foot should face forward, not point inside or outside
.Keep the hip joint steady, don’t sway about
.Players who can do the first stretch with ease can move onto the advanced stretch:lift up the hand that is holding the ankle to stretch the Quadriceps more (see the photograph on the right above)



2. Gluteus maximus stretch (sitting)





KEY POINTS
.With one foot on the floor both knees should be at a 90 degree angle
.Lean forward (keep the back straight)



3. Gluteus maximus stretch (standing)





KEY POINTS
.The supporting foot should point straight forward not inwards or outwards
.Pull the knee towards the chest with both hands, keeping the body still
.If you can’t do this movement try doing it with your back against a solid object (such as a wall)to stop you falling over.



4. Hamstrings stretch(standing)





KEY POINTS
.Part the feet so that they are shoulder width
.Move both hands steadily towards the ground without rocking up and down



5. Abductors stretch(standing)





KEY POINTS
.Part the legs to twice shoulder width with toes facing forward
.Lean the upper body forward and stretch both hands towards the ground without rocking up and down
. If you can’t touch the ground, hold your ankles instead (right photograph above)



6.Calf muscles stretch (sitting)





KEY POINTS
.Sit on the floor, legs in front of you with knees bent, grab the toes and pull back towards the knees.
.Keep balanced, don’t rock back and forth or bend your back.



7. Calf muscles stretch (standing)





KEY POINTS
.Stand straight, take a big step back with one leg and straighten it, trying to keep your heel on the ground.
.The knees and toes face forward and the knee should not be further forward than the toes.


Reply With Quote
  #3  
Old 23 Jun 2012, 08:37
Sulistyomo's Avatar
Sulistyomo Sulistyomo is offline
FTB Kataloger + Moderator
 
Join Date: Sep 2011
Location: Jakarta Barat
Posts: 4,236
Default

Link - http://www.victorsport.com/column-co...qCvHWEie&r=649


Upper Body Static Stretching


When we play badminton we don’t just need our lower body to allow us to shuffle-step quickly around the court, we also need a powerful strike to play well. The upper muscle groups that allow us to strike the shuttlecock powerfully are the neck muscles, the chest muscles,






We will introduce upper body static stretches. You should remember to breathe when doing the movements and maintain each stretch for at least 10 seconds, doing each movement 2-3 times. Be careful not to stretch to an extent that causes you discomfort.


1. Neck muscles side stretch





KEY POINTS
‧Eyes look straight ahead, hands behind back.
‧Tilt the head to one side and move it towards the shoulder, without lifting up the shoulder.



2. Straight arm shoulder stretch





KEY POINTS
‧Stand straight, don’t rock from side to side.
‧The right arm is straight and kept parallel to the floor.
‧The left arm hooks the right elbow and pulls it towards the chest.
‧Right and left arms should be stretched alternately.



3. Crossed arm shoulder stretch





KEY POINTS
‧Stand up straight, arms across the chest, hands as close to the scapulas as possible.
‧ Slowly push the shoulders forward to stretch the scapulas.



4.Deltoid and pectoral muscle stretch





KEY POINTS
‧Stand straight, don’t rock from side to side.
‧Interlink the fingers, bend the elbows and press the interlinked hands on the back of the head to stretch the deltoids.
‧Raise the interlinked hands above the head to stretch the pectorals.



5. Chest muscle stretch





KEY POINTS
‧Stand straight, interlink the hands behind the back and raise the arms slowly.
‧As the arms are raised the body should stay balanced and shouldn’t tilt forward.



6.Upper arm (triceps) stretch





KEY POINTS
‧Done standing, keep the body balanced, don’t sway from left to right.
‧Put the left hand on the back of the neck, with the left elbow facing upwards.
‧Push the left elbow down gently with the right hand to stretch the triceps. Stretch left and right arms alternately.



7. Wrist stretch (A)





KEY POINTS
‧Interlink the hands, and gradually straighten the arms out, palms facing outwards.
‧Stretch the arms forward, pushing the palms outwards.



8. Wrist stretch (B)





KEY POINTS
‧Keep the body balanced, don’t sway from side to side.
‧Stretch the right hand out in front, palm facing up, slowly pull the fingers towards the body with the left hand, keeping the right arm straight. The movement should be done slowly and not forced.



Reply With Quote
  #4  
Old 23 Jun 2012, 12:57
balance288 balance288 is offline
Tepokbulu Addict
 
Join Date: Jan 2012
Posts: 1,091
Default

kl eke liat modelx aja uda panas duluan wkwkk
Reply With Quote
  #5  
Old 23 Jun 2012, 13:35
smash smash is offline
Member
 
Join Date: Jan 2010
Location: Pekalongan
Posts: 670
Send a message via Yahoo to smash
Default

panas dingin gw liat model nya....
Reply With Quote
  #6  
Old 23 Jun 2012, 13:59
jualkaos2010's Avatar
jualkaos2010 jualkaos2010 is offline
Tepokbulu Addict
 
Join Date: Oct 2011
Posts: 4,195
Default

Nice info and nice model too gan. Mantapppp
Reply With Quote
  #7  
Old 24 Jun 2012, 18:56
gendruw's Avatar
gendruw gendruw is offline
Super Nubie
 
Join Date: Nov 2009
Location: Jakarta
Posts: 3,193
Send a message via Yahoo to gendruw
Default

nice sharing, bro memang kerap kali warm-up & warm-down ini terlupakan

ditunggu postingan tentang dynamic stretching-nye ye
__________________
Salam tepok bulu!

Peraturan Umum FTB dan Netiket FTB - mari turut serta menjaga agar FTB menjadi tempat diskusi yang nyaman.
Thread kritik & saran khusus untuk mod/admin - postingan diluar thread ini akan dihapus.
Thread laporan post bermasalah
- jangan terpancing emosi, biarkan mod & admin yang menyelesaikan.
Reply With Quote
  #8  
Old 24 Jun 2012, 19:05
Sulistyomo's Avatar
Sulistyomo Sulistyomo is offline
FTB Kataloger + Moderator
 
Join Date: Sep 2011
Location: Jakarta Barat
Posts: 4,236
Default

I thought this sub-thread "tepokbulu in English" requires foreign language ...

wkwkwkkwkwwkkwkwkwkkw




@Gendruw - the portion for dynamic streching does not provide sufficient pics to illustrate the description as stipulated thereunder, and as such, this was the reason why I intentionally omitted this section.

Reply With Quote
  #9  
Old 24 Jun 2012, 19:10
sweetspot's Avatar
sweetspot sweetspot is offline
Tepokbulu Addict
 
Join Date: Jan 2012
Location: INDONESIA
Posts: 2,996
Default

Bro Sulis, bisa mesen yang modelnya cowok, nggak ya......?
Reply With Quote
  #10  
Old 24 Jun 2012, 19:36
gendruw's Avatar
gendruw gendruw is offline
Super Nubie
 
Join Date: Nov 2009
Location: Jakarta
Posts: 3,193
Send a message via Yahoo to gendruw
Default

Quote:
Originally Posted by Sulistyomo View Post
I thought this sub-thread "tepokbulu in English" requires foreign language ...

wkwkwkkwkwwkkwkwkwkkw




@Gendruw - the portion for dynamic streching does not provide sufficient pics to illustrate the description as stipulated thereunder, and as such, this was the reason why I intentionally omitted this section.

Thanks for reminding, bro. Indeed this is an English section

I think the dynamic stretching is equally important with the static one. Perhaps youtube can help on this one _____________________
__________________
Salam tepok bulu!

Peraturan Umum FTB dan Netiket FTB - mari turut serta menjaga agar FTB menjadi tempat diskusi yang nyaman.
Thread kritik & saran khusus untuk mod/admin - postingan diluar thread ini akan dihapus.
Thread laporan post bermasalah
- jangan terpancing emosi, biarkan mod & admin yang menyelesaikan.
Reply With Quote
  #11  
Old 25 Jun 2012, 13:25
deconlabel's Avatar
deconlabel deconlabel is offline
Tepokbulu Addict
 
Join Date: Apr 2010
Location: Surabaya
Posts: 3,641
Send a message via Yahoo to deconlabel
Default

Quote:
Originally Posted by sweetspot View Post
Bro Sulis, bisa mesen yang modelnya cowok, nggak ya......?
English Please ... : ... wkwkwkwk ...

__________________
__________________________________________________ ____
Skill Level : Nubie ...
Level Permainan : Belajaran ...
Level Arena : "Recreational & Friendly" ...

__________________________________________________ ____
Reply With Quote
  #12  
Old 25 Jun 2012, 15:07
sifuyono's Avatar
sifuyono sifuyono is offline
Moderator
 
Join Date: Nov 2009
Location: Surabaya, Indonesia
Posts: 1,740
Default

yes, dont forget to use english here.... or be banned for rule violation
__________________
Peraturan FTB dan Netiket <== Wajib dibaca
Posting bermasalah lapor disini <== Jgn terpancing emosi, laporkan postingan bermasalah di sini
Kritik & Saran <== Tulis Kritik & Saran disini, kritik/saran diluar tempatnya akan kita hapus
Reply With Quote
  #13  
Old 25 Jun 2012, 15:41
deconlabel's Avatar
deconlabel deconlabel is offline
Tepokbulu Addict
 
Join Date: Apr 2010
Location: Surabaya
Posts: 3,641
Send a message via Yahoo to deconlabel
Default

Quote:
Originally Posted by sifuyono View Post
yes, dont forget to use english here.... or be banned for rule violation
watch out from mean moderator ... ...

__________________
__________________________________________________ ____
Skill Level : Nubie ...
Level Permainan : Belajaran ...
Level Arena : "Recreational & Friendly" ...

__________________________________________________ ____
Reply With Quote
  #14  
Old 28 Jun 2012, 14:57
sweetspot's Avatar
sweetspot sweetspot is offline
Tepokbulu Addict
 
Join Date: Jan 2012
Location: INDONESIA
Posts: 2,996
Default

Quote:
Originally Posted by deconlabel View Post
English Please ... : ... wkwkwkwk ...

Quote:
Originally Posted by sifuyono View Post
yes, dont forget to use english here.... or be banned for rule violation
Yes-yes-yes-yes-yes-yes-yes.... Really sorry, for _______________
__________________
---------------------------------------

MAN JADDA WA JADA


"Aku tetap akan menjadi aku.
Dan jika kamu lebih baik dari aku,
aku akan melihatmu,
belajar darimu,
hingga nanti aku akan menjadi aku yang lebih baik darimu dan lebih baik dari aku yang saat ini.
Karena aku adalah aku yang selalu lebih baik dari aku ataupun kamu."


Salam, Sang Pembelajar


Berfikir POSITIF

Reply With Quote
  #15  
Old 18 Aug 2012, 15:38
Ianjump's Avatar
Ianjump Ianjump is offline
Member
 
Join Date: Jul 2012
Location: Mempawah,Kalimantan Barat
Posts: 148
Default

This is my first time to enter forum in English,,..
Reply With Quote
  #16  
Old 19 Aug 2012, 00:05
sifuyono's Avatar
sifuyono sifuyono is offline
Moderator
 
Join Date: Nov 2009
Location: Surabaya, Indonesia
Posts: 1,740
Default

Quote:
Originally Posted by Ianjump View Post
This is my first time to enter forum in English,,..
welcome....
__________________
Peraturan FTB dan Netiket <== Wajib dibaca
Posting bermasalah lapor disini <== Jgn terpancing emosi, laporkan postingan bermasalah di sini
Kritik & Saran <== Tulis Kritik & Saran disini, kritik/saran diluar tempatnya akan kita hapus
Reply With Quote
  #17  
Old 19 Aug 2012, 04:31
st12's Avatar
st12 st12 is offline
Tepokbulu Addict
 
Join Date: Dec 2009
Location: Tanjung Duren Selatan
Posts: 2,173
Send a message via Yahoo to st12
Default

Quote:
Originally Posted by Sulistyomo View Post
Link - http://www.victorsport.com/column-co...qCvHWEie&r=649


Upper Body Static Stretching


When we play badminton we donít just need our lower body to allow us to shuffle-step quickly around the court, we also need a powerful strike to play well. The upper muscle groups that allow us to strike the shuttlecock powerfully are the neck muscles, the chest muscles,






We will introduce upper body static stretches. You should remember to breathe when doing the movements and maintain each stretch for at least 10 seconds, doing each movement 2-3 times. Be careful not to stretch to an extent that causes you discomfort.


1. Neck muscles side stretch





KEY POINTS
‧Eyes look straight ahead, hands behind back.
‧Tilt the head to one side and move it towards the shoulder, without lifting up the shoulder.



2. Straight arm shoulder stretch





KEY POINTS
‧Stand straight, donít rock from side to side.
‧The right arm is straight and kept parallel to the floor.
‧The left arm hooks the right elbow and pulls it towards the chest.
‧Right and left arms should be stretched alternately.



3. Crossed arm shoulder stretch





KEY POINTS
‧Stand up straight, arms across the chest, hands as close to the scapulas as possible.
‧ Slowly push the shoulders forward to stretch the scapulas.



4.Deltoid and pectoral muscle stretch





KEY POINTS
‧Stand straight, donít rock from side to side.
‧Interlink the fingers, bend the elbows and press the interlinked hands on the back of the head to stretch the deltoids.
‧Raise the interlinked hands above the head to stretch the pectorals.



5. Chest muscle stretch





KEY POINTS
‧Stand straight, interlink the hands behind the back and raise the arms slowly.
‧As the arms are raised the body should stay balanced and shouldnít tilt forward.



6.Upper arm (triceps) stretch





KEY POINTS
‧Done standing, keep the body balanced, donít sway from left to right.
‧Put the left hand on the back of the neck, with the left elbow facing upwards.
‧Push the left elbow down gently with the right hand to stretch the triceps. Stretch left and right arms alternately.



7. Wrist stretch (A)





KEY POINTS
‧Interlink the hands, and gradually straighten the arms out, palms facing outwards.
‧Stretch the arms forward, pushing the palms outwards.



8. Wrist stretch (B)





KEY POINTS
‧Keep the body balanced, donít sway from side to side.
‧Stretch the right hand out in front, palm facing up, slowly pull the fingers towards the body with the left hand, keeping the right arm straight. The movement should be done slowly and not forced.



cm bisa liat modelnya
Reply With Quote
  #18  
Old 19 Aug 2012, 20:53
YouD's Avatar
YouD YouD is offline
Member
 
Join Date: Sep 2011
Location: Jogjakarta
Posts: 388
Default

Quote:
Originally Posted by st12 View Post
cm bisa liat modelnya
untung foto yg ini gak dimasukin ke thread 'bidadari tepokbulu' wkwkwkwkwkwk _____
Reply With Quote
  #19  
Old 19 Aug 2012, 23:26
jualkaos2010's Avatar
jualkaos2010 jualkaos2010 is offline
Tepokbulu Addict
 
Join Date: Oct 2011
Posts: 4,195
Default

Baru sadar judulnya salah.
Musti nya : Warm up dan 'Cooling down'
Reply With Quote
  #20  
Old 20 Aug 2012, 23:22
Sulistyomo's Avatar
Sulistyomo Sulistyomo is offline
FTB Kataloger + Moderator
 
Join Date: Sep 2011
Location: Jakarta Barat
Posts: 4,236
Default

The title was fully referred from the original source bro

Victor deliberately applies the term of "Warm-Down" - instead of "cooling down".
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump



All times are GMT +8. The time now is 01:42.

Powered by vBulletin® Version 3.8.4
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.