Badminton is an addictive sport, and it has a good body shaping effect. So many fans choose badminton to exercise. Let's listen to how coaches from all over the world teach you to improve your badminton skills.
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[Beware of excessive exercise when playing badminton]
Fans: gain three pounds on holidays. My plan for the Spring Festival holiday is to eat, drink and have fun for the first three days, and then go to the arena to play ball in the next few days. First, I will spend the Spring Festival with my friends, and then I will lose weight by playing ball games. Because the holiday time is relatively easy, I really want to know how to grasp the degree and quantity in the process of playing ball.
A (China Badminton Master): I believe that my golfers are no strangers to excessive exercise. Badminton is an addictive sport, and it has a good body shaping effect, so many fans will exercise excessively. First of all, excessive exercise can easily cause some discomfort and even diseases. For example, after exercise, the reaction ability decreases, the sense of balance decreases, and even dizziness, nausea, colds and other States appear. At this time, you should be careful. No matter what kind of exercise, you should always combine your physical condition. Even healthy young people should control the time and amount of exercise. After all, they are not professional athletes. When they feel tired, they should stop and have a rest.
In other words, the feeling of the body is the best criterion to measure excessive or moderate exercise. Golfers must not go against their will. Physically speaking, they can barely play without any harm. When you are playing, if you are injured by sports, don't go to the arena first, but you must be completely recovered before playing. The common sports injuries in badminton include shoulder joint injury, knee joint injury and ankle joint injury. In the closed arena environment, if you play for too long and the intensity is too high, you will have dizziness, nausea and other symptoms, which is mainly related to the change of blood pressure. At this time, you must pay attention to rest. Especially for middle-aged and elderly golfers with weak constitution, they are prone to syncope if they are not careful.
It is normal for the body to feel a very comfortable fatigue after playing the ball. However, if fatigue lasts for more than three days, it is excessive exercise. At this point, it is necessary to temporarily stop exercising and let the body fully recover.
[5 details affecting the growth of ball skills]
Whether the grip mode is reasonable: the grip mode is related to the characteristics of playing. Offense and defense are different. Turn the handle slightly outward, retract the index finger, stick the second knuckle of the thumb on the wide surface inside the handle, and hold the handle with the other four fingers. There should be an obvious hole between the palm and the handle.
Whether the racket action is correct: Many amateur golfers do the racket action too slowly, which often leads to the hasty swing, the racket is not put behind, and the insufficient racket distance directly affects the hitting power.
Is the basic standing posture correct? Take the right hand grip as an example. Usually, the left foot is in front, the right foot is in the back, facing the net sideways, the body center of gravity is on the front foot, the knee joint is slightly flexed, the heel is slightly raised, the abdomen is closed and the chest is contained, and the opponent's serve is watched; The preparation posture of doubles receiving service is basically the same as that of singles, except that the knee joint is slightly bent to take off directly after tee-off.
Whether the power and landing point are reasonable when serving: when serving a high-distance ball, the landing point is mainly controlled by the height and radian of the ball, and there are two main positions: one is to serve a high-distance ball close to the center line, so that the opponent can not return the ball at a large angle; The second is to serve a high ball close to the sideline. The ball is as close to the corner of the baseline as possible, mainly defending the opponent's straight return, occupying a position close to the straight side, and then staying on the big diagonal. When serving in front of the net, the landing point is mainly controlled by the strength of the wrist and fingers. There are three main landing points, the center line, the center line and the sideline. Generally, the landing point is controlled by the opponent's position. If the opponent's position is close to the center line, we can choose to serve on the sideline and turn the racket with our fingers to improve the concealment of serving, so that the opponent can be as passive as possible when receiving the service; If the opponent's position is close to the middle, you can choose the middle line to serve, so that the opponent can't return the ball at a large angle, so as not to be passive.
Weak predictive ability: Badminton's predictive ability, in layman's terms, is "staring at the ball". Some golfers can't catch each other's serve and can't find the hitting point, which is caused by not forming the habit of "staring at the ball". As the name implies, "staring at the ball" means staring at the details of the opponent's action at the moment of hitting the ball with his eyes. It plays a great role in doubles service. If he is not careful, his team will be in a passive state. The most easily overlooked place is that it only pays attention to the whole process of the opponent's hitting the ball, but relaxes its attention to the moment of hitting the ball, which is easy to be deceived by fake actions. There is also too strong self-awareness, or self-awareness, self-righteousness, laziness and slackness, so after a long time, it is naturally difficult to form a good habit of staring at the ball, which has caused great obstacles to the further improvement of technology. There is only one way to correct it: from the moment the opponent throws and swings the ball, his eyes should always follow the ball, keeping a close eye on the shape of the opponent's racket, the part where he touches the ball, the direction and size of the force, the first landing point after the ball hits the table, the position of the ball when it crosses the net, and so on.
[Six Taboos after Playing]
Can't rest immediately: During strenuous exercise, people's heart rate will accelerate, muscles and capillaries will expand, and blood flow will accelerate. At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop, leading to a drop in blood pressure, which is prone to symptoms such as palpitation, shortness of breath, dizziness, pallor, and even shock and fainting. Therefore, after strenuous exercise, we should continue to do some small movements, and then stop to rest after breathing and heartbeat are basically normal.
Don't take a bath immediately: after exercise, in order to keep the body temperature constant, the blood vessels on the skin surface dilate, the sweat pores are wide and the sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately because of sudden stimulation, and at the same time, the body's resistance will be reduced, and people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, leading to insufficient blood supply to the heart and brain, dizziness and even collapse shock. So after strenuous exercise, you must have a rest before taking a bath.
Don't drink too much to quench your thirst: when you are thirsty after strenuous exercise, some golfers drink cold water or other drinks too much, which will increase the burden on the gastrointestinal tract and dilute the gastric juice. Drinking water too fast will also increase the blood volume too fast, suddenly increase the burden on the heart, and even cause chest tightness and bloating. Therefore, don't drink too much water or cold drinks after exercise, otherwise it will affect the heat dissipation of body temperature and cause colds, abdominal pain or other diseases.
Don't eat too much sugar: Some golfers think they should eat more sugar after strenuous exercise. In fact, eating too many sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect their physical recovery. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on.
You can't eliminate fatigue by drinking: after strenuous exercise, people's physical function will be at a higher level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be greater than usual.
No smoking to relieve fatigue: Smoking after exercise will accelerate the metabolism of the human body, and all organs in the body are in a high-level working state, which will make a lot of smoke enter the body. So at this time, smoking is more harmful to the body than usual, and it is easier to feel tired.