1. Supplement potassium to maintain muscle function.
After strenuous exercise, athletes' potassium will be lost with sweat. Eating bananas during intermission can help athletes quickly replenish potassium needed by human body, enhance muscle endurance and make exercise more sustainable.
2, rich in carbohydrates, quickly replenish energy.
Banana is a good fruit to supplement physical strength. A banana can provide 20-30 grams of sugar. Moreover, bananas contain not only monosaccharides and disaccharides, but also starch, which is rich in carbohydrates.
Compared with fat and protein, carbohydrates are more easily absorbed by the human body, which can quickly replenish energy for athletes and prevent the body from feeling tired due to hypoglycemia. Moreover, the digestive burden and metabolic burden of bananas are small.
3, a strong sense of fullness, to prevent hunger on the court.
Banana is a solid food with strong satiety and slow water release. After the athletes finish eating bananas, when the bananas reach their stomachs, the dietary fiber in them will begin to play a role, greatly prolonging the gastric emptying time and allowing athletes to concentrate on participating in the competition.
4. Replenish tryptophan to keep your body excited
Eating bananas can also supplement tryptophan in the body, which is very suitable for athletes in competitions and relieves their fatigue and irritability on the field.
5, convenient to eat, convenient to store and carry
Compared with grapes, kiwifruit and other fruits, bananas are easier to carry and store, and have a long shelf life without refrigeration. Compared with apples, pears and other fruits, bananas can be peeled and eaten directly, which is convenient and fast, and is very suitable for eating when resting on the court.
Special physical training for table tennis players;
Leg strength training: If possible, you can use special equipment to train in the gym to improve your leg strength, follow a step-by-step approach, and you can't bear too much weight at once. Usually you can do more squats with your bare hands, and be careful that your knees don't exceed your toes.
Leg endurance training: step by step, step by step, the longer the time, the better, the knee should not exceed the toe, the endurance of the thigh will become stronger and stronger after a long time, and the center of gravity will become more and more stable.
Ankle explosive force training: one leg touches the ground with the forefoot, tiptoes up and down, lifts the whole body weight with the strength of the forefoot and knees, and holds the wall with the other hand. Fast frequency many times, the upper body is fully relaxed.
Step training: sideslip step to touch the platform angle; Rope ladder training.
Lumbar and abdominal strength training: sit-ups, don't hold your head with your hands when you get up, just gently pinch your ears, and pay attention to protecting the cervical spine and abdomen; Lie on your side, lift your body with one arm, lift your waist up and down, and switch places after the end.
Arm strength training, dumbbells, push-ups.
Chest strength training: bench press and push-ups.
Back strength training: palm forward pull-ups and pull elastic belt.
Whole-body endurance training: Running is also my favorite. It is best to run on the plastic track to protect your knees. Outdoor use is not recommended.
Note: Physical training, especially equipment training, cannot be carried out at the same time as playing ball. First, it is easy to cause the movements to deform easily, and second, the physical fitness drops and the effect of practicing the ball is lost. Do what you can, step by step, and focus on persistence.
When you do a good job in physical training, you will find that your strength in playing ball is getting higher and higher. At the same time, you will not get tired easily, and enjoy the happiness brought by this sport more fully.