How to Do
The heavy badminton should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy badminton.
Beginning
1. In order to hit your stroke, you must get to your shuttle swiftly. To take a deep shot, tilt your body sideways so that your chest faces the sideline closest to the shuttle.
2. For shots close to the net, your final move will be with your racket side foot.
Movement
1. Lower the racket head to the ground and behind you.
2. Maintain a bend in your knees and be ready to move.
3. With your racket foot, move forward.
4. Swing the racket with your arm virtually straight, snapping your wrist at the last possible second before hitting the shuttle.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
