How long is it appropriate to play badminton every day? Playing badminton is a convenient way of exercise, suitable for men, women and children. It can exercise the whole body and improve the eyesight of the heart, lungs and eyes. So how long is it appropriate to play badminton every day?
How long does it take to play badminton every day?
It is necessary to set the playing time according to the actual situation of the individual's body, with reference to physical fitness, age, gender, etc. Generally, it is advisable to play for one hour at a time and have a rest every fifteen minutes; Warm-up activities should be done before playing, relaxation activities should be done after playing, and attention should be paid to supplementing salt water or functional drinks when playing.
From the above articles, we know that playing badminton often can not only relax our mood, but also have a good effect on the prevention and treatment of heart disease, cervical spondylosis and other diseases. So we can choose the time and frequency of playing badminton according to our actual situation. I hope everyone can get physical and mental exercise from badminton and make us healthier.
What are the advantages of playing badminton often?
1, physical and mental health
On the one hand, people who often play badminton can lose body fat and keep a perfect figure. On the other hand, badminton needs good quality, which is the quality of badminton lovers.
2. Prevention of occupational diseases
People who often stay in the office generally have cervical spondylosis and mouse hands. And hitting the ball with the head up is conducive to relieving cervical spondylosis. Flexible use of wrist fingers can reduce the stiffness of mouse hands, and many of these actions can prevent and alleviate the occurrence of occupational diseases.
It's good for the heart.
Insist on playing badminton, while increasing the maximum oxygen intake, the oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. In addition, playing badminton will speed up blood circulation and make the coronary artery have enough blood to supply the myocardium, thus preventing various heart diseases.
How long does it take to play badminton every day?
1. Exercise in the morning when playing badminton.
Some people like to exercise in the morning; But everyone knows that the air quality in the morning is the worst in a day. But morning exercise also has certain benefits; After getting up in the morning, the cerebral cortex is in a state of inhibition. Through a certain period of physical exercise, the excitability of cerebral cortex can be moderately improved, thus improving learning efficiency.
However, because morning exercises are conducted on an empty stomach, the amount of exercise should not be too large and the time should not be too long. Otherwise, long-term or strenuous exercise will cause hypoglycemia, which will not only affect the exercise effect, but also affect the learning state of the day.
Exercise while playing badminton in the afternoon.
Afternoon is the prime time for exercise, which is recognized by the majority of athletes. After a day's intense study, playing badminton in the afternoon extracurricular activities can not only enhance physical fitness, but also make the nerve centers related to department selection in the cerebral cortex rest and adjust.
When doing physical exercise in the afternoon, the intensity of exercise can be higher, the heart rate during exercise should be between 140 and 150 times per minute, and the exercise time should be about one hour. For middle school students in the growth and development stage, if there are no special circumstances, at least half an hour of exercise time is guaranteed every afternoon to promote the overall strengthening of physical function.
3. Exercise while playing badminton at night.
Playing badminton at night has become the first choice for office workers. After a busy day, it is a good choice to communicate with your body through exercise to make yourself really happy. You can go to the gym to sweat and release energy, or you can wear dazzling equipment. Fun run's night is fashionable and wonderful.
Exercise at night will raise the body temperature, speed up the heart rate, and help improve the quality of sleep. Exercise can relieve your stress, let you relax physically and mentally after a hard day, and it can also consume extra calories in a day, maintain a high metabolic level, and make you have higher energy consumption when you sleep.
But in the evening, we must pay attention to the time interval between dinner and exercise, and high-intensity exercise can be carried out 2 hours after meals; Moderate exercise should be arranged after meals 1 hour; It is most reasonable to do light exercise within half an hour after meals.
In addition, pay attention to the choice of exercise methods, avoid too intense exercise, and end exercise 2 hours before going to bed to avoid excessive excitement of sympathetic nerves affecting sleep.
How long does it take to play badminton every day? What are the advantages of playing badminton?
1, Jin Shu promotes blood circulation.
Badminton, like basketball, tennis and table tennis, is a strong physical exercise, with skill accounting for 40% and physical strength accounting for 60%. Even in cold weather, the whole body will sweat after the game, especially in spring and autumn, which plays a role in regulating balance and promoting metabolism, and is very beneficial to preventing cardiovascular diseases and strengthening the body.
2, detoxification and beauty
Comrades who have been playing badminton for a long time have lost less fat, walked easily and become younger. Sweating every day to expel toxins from the body will make your bowel movements smooth and make you sweat to expel toxins, which is very beneficial to prevent gout in the spleen.
3. Whole body exercise
Badminton is also very suitable for people who lose weight. In badminton, it is necessary to constantly use the strength of the wrist and arm to hold and swing the racket, and fully move the ankle, knee and hip joints, so it is enough to exercise the muscles and joints of the whole body. Moreover, in the process of picking up and catching the ball, you will constantly bend over and look up, so that the muscles of the waist and abdomen have been fully exercised.
Skills of playing badminton
1, try to hit the ball in front of the upper body, and never let the ball fall below the neck, otherwise the return ball will have no attack power.
Put your head in your hands and clap your hands as relaxed as possible in order to maximize the strength of your wrist.
In singles, you should return to the middle position immediately after each stroke. When defending doubles, you should return to the position parallel to your partner, and when attacking doubles, you should keep your partner's position before and after. When serving doubles, you should immediately block the net forward after serving the short ball to prevent the opponent from hitting the short ball back.
4. In singles, unless you spike, never hit the ball in the opponent's midfield, and try to play two corner kicks.
When making a powerful forehand or backhand stroke, the body should turn to the hitting side in order to stand firm.
6. The singles serve should be as high and far as possible, the doubles serve should be short, the flight route of the ball should be close to the upper edge of the net, and the serve should be changeable.
7. Try to confuse each other with fake actions within the scope permitted by the rules, but don't expose your intentions in advance.
8. When playing golf, you should accurately judge the flying direction of the ball. The ball should be played as high as possible and close to the opponent's bottom line.
9. When hanging the ball in front of the net, the route of the ball should be short and as close as possible to the net.
10, smash as far away from the opponent as possible or directly hit the opponent's grip or shoulder.