Sporty well-being on the green. Golf conjures up relaxation, the feel-good factor and a chance to socialise, but to gain satisfaction from it basic athletic preparation is also needed. It's not just about walking on the green: the athletic action of the swing, or the movement that involves hitting the ball, requires considerable physical effort.

Power and control. A game of golf lasts several hours and during that time intense muscle control is needed. Resistance and strength, linked to precision, are therefore the main features of this open-air sport.

Golf & wellness. Golf is a great match for wellness: the linking of body and mind, or inner well-being, physical exercise and a healthy mental approach all fuse together in the concentration needed to carry out the perfect swing. Surrounded by nature and fresh air, far away from the frenetic beat of city life, our thoughts are exclusively directed to finding the best way to get the ball to the hole in the shortest possible time.

Not to be underestimated. So, pay attention to your physical training… American research on the prevention of sports injuries has shown that less than 50% of golf players dedicate time for a warm up before beginning the game. Warming up properly should be carried out before any sport if the risks of muscular and joint problems are to be avoided, therefore always set aside a few minutes for initial stretching.

Warm up. An ideal way of doing this on the day of the game is a fast walk to the first hole. Alternatively at home or in the gym you can train by running on a treadmill for 20-30 minutes, 2-3 times a week.

Stretching: which muscles? Golf movements use different muscles: the neck paravertebrals, pectorals, dorsals, trunk obliques and deltoids, the arm triceps, femorals, quadriceps and gleuteus. Don't forget to stretch them all!

Before hitting: obliques and dorsals. After warming up, do a few special exercises. For example, for the obliques and dorsals in a sitting position with bust upright rotate the trunk with the golf club or a stick resting against your back at shoulder-blade height, alternating the movement from right to left and maintaining the position for 3-5 seconds. Repeat the exercise 10 times on each side.

Forearm. In a standing position with elbows touching sides and bent to form a right angle, rotate forearm outwards to 180°, maintaining the position for the same time as above and with the same number of repetitions.

Wrist. Gripping the club horizontally rotate it to 180° in the opposite direction. Stand upright, with the other arm behind your back for balance. Repeat with the other wrist, repeating the movement 10 times each side.

Workout suggestions. Following the programme devised by the Technogym's Golf Cup trainer, other useful flexibility exercises can be carried out. There is also a series of strength exercises specifically aimed at the muscle groups most needed to play golf (abdominals, dorsals, shoulders and pectorals).

GOLF TERMS

CLUBS: there are three types: for long hits (in titanium or graphite); for long, medium and short hits, numbered as the former from 1-9 depending on the various inclinations of the head, and the putter, for hits on the green.
HOLE: is the ground that goes from the starting tee to the green. Holes are classified according to their length: par 3 (less than 228 m), par 4 (between 228-434 m) and par 5 (above 434 m).
BUNKER: an artificial obstacle, usually made of sand, to protect the green.
CUP: The actual hole which the ball drops into.
GREEN: The area surrounding each hole.
HANDICAP: the number of hits the players has, apart from the course par, in order to complete the game. 
PAR: this indicates the number of established hits needed to finish a hole and the number of total hits per course.
SWING: the correct movement required to hit the ball. 
TEE: starting area.