Muscular endurance training—lower limbs

The exercises are repeated quite a few times but the weight doesn’t have to be heavy

• Each exercise is done is sets of eight;those who are fitter can have 12-15repititions in each set.
• The exercise mantra is up quick, down slow, down quick, and up slow.
• Exhale when exerting and breathe in when relaxed.
• Rest for 1-2 minutes between sets. Quadriceps.

Mantra: don slow, up quick

KEY POINTS

• Stand with the feet at pelvis width, take a step forward with the right foot, keep chest out and look straight ahead.
• The right knee should not be further forward than the tips of toes and the left knee should not touch the floor.
• 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

• With the feet at pelvis width, keep chest out and look straight ahead.
• 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.
• 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　

• Stand with feet at pelvis width, look forward and keep back straight.
• When lifting up the dumbbell keep the knees bent but not locked.
• This movement lets the bottom and shoulders move together to avoid injury.

4. Calf muscles

Mantra: don slow, up quick 

KEY POINTS　

( Edit by VICTOR Badminton )