First, the whole body exercise.
Whether it is a regular badminton match or a general fitness activity, we should constantly move, jump, turn and swing on the court, and reasonably use various hitting techniques and footwork to hit the ball back and forth on the court, thus increasing the strength of upper limbs, lower limbs and waist muscles, speeding up the whole body blood circulation of exercisers and enhancing the functions of cardiovascular system and respiratory system.
According to statistics, the heart rate of high-intensity badminton players can reach 160- 180 beats per minute, medium-intensity badminton players can reach 140- 150 beats per minute, and low-intensity badminton players can also reach100-/per minute. Long-term badminton can make the heart beat strongly, increase vital capacity and improve endurance, including exercises around the shoulders and cervical spine activities, but excessive exercise will lead to lumbar muscle strain. Exercise can release stress and promote physical and mental health.
Second, it is suitable for all ages.
Badminton is suitable for men, women and children, and the amount of exercise can be determined according to age, physique, sports level and environmental characteristics of the venue. Teenagers can take exercise as an effective means to promote growth and improve physical function. Exercise should be moderate, and the activity time should be 40-50 minutes. Moderate badminton can promote the height growth of teenagers and cultivate their excellent psychological qualities such as self-confidence, courage and decisiveness.
The elderly and the infirm can take exercise as a method of health care and rehabilitation. The amount of exercise should be small, and the activity time should be 20-30 minutes, so as to achieve the purpose of sweating, bending over and stretching joints, thereby enhancing the functions of cardiovascular and nervous systems and preventing cardiovascular and nervous system diseases in the elderly.
Children can take exercise as an active way of playing, let them run and jump in the sun, let them hit the ball, and cultivate their qualities of not being afraid of difficulties, suffering and unwilling to lag behind. Badminton has a good mass sports foundation and popularity in China.
Fitness value
Badminton is one of the ball games that require high physical fitness. Badminton players need not only good physical quality, but also good psychological quality and strong will to reach a high level of competition.
As Martin Knapp described in Yonex badminton yearbook 1986:
What an excellent badminton player needs is the endurance of marathon runners, the speed of sprinters, the jumping ability of high jumpers, the arm strength of javelin athletes, the wrist strength of blacksmiths, the agility of painters, the response of swordsmen, the concentration of chess players, the tenacity of polar researchers, the deliberation of generals, the persistence of mountaineers and the intuition and fantasy of artists.
Because there are so many demands on a person, excellent badminton players are always rare.
Extended data:
Basic game
When holding the racket, the "tiger's mouth" of the hand is slightly opposite to the side of the racket, just like holding a kitchen knife, so it is often called the "knife board". Don't put the tiger's mouth in front of the racket like a fly swatter. Although it is more natural and easy to return the ball in the forehand direction, because the force point is located at the bottom of the tiger's mouth, the arm is too short to play a powerful ball. And once you encounter a backhand, you can't respond flexibly.
When swinging forehand with a regular "knife board", turn your wrist slightly counterclockwise (clockwise for the left-handed racquet holder) to make the racquet face forward, and extend your index finger slightly before swinging, because it is easy to hit a powerful ball because your arm is long. When you encounter a backhand ball, your thumb should be extended forward, and you should resist before swinging, which makes it easier to hit a strong return ball.
Because in order to swing forehand or backhand, the position of index finger and thumb should be changed frequently, so the palm should be slightly suspended when holding the racket, and don't hold it too tightly. ?
The key to hitting the ball is the instantaneous speed when hitting the ball. If the whole body is tight and hard, the instantaneous hitting speed will decrease. If the whole body is well coordinated, the instantaneous power of hitting the ball can be poured into the hitting point of the racket. Excellent badminton players not only use the strength of arms and wrists, but also use the strength of waist to achieve very high-speed instantaneous hitting.
It can also control the instantaneous speed, complete various paths and reach the high level of badminton.
For the average person, backhand stroke is not as easy as forehand stroke, which will naturally expand the use of forehand stroke. For right-handed players, the forehand is used when the incoming ball is on the right, and the forehand often returns the ball directly above or even on the left. Because you need to hold your head with your arm when hitting the ball with forehand, it is called "head-around" play.
For the ball that is slightly far from the upper left, people with strong wrist strength often return directly with backhand. In this grip, they first cross their right feet to the left, turn their bodies to the left rear, look back at the ball, and then hit the ball with a backhand. Compared with the "round head" style, this style of hitting is extremely elegant and efficient, and is often regarded as one of the important indicators to measure the skill of the ball.
However, not every excellent badminton player is good at this style of play. Adi, a retired Indonesian badminton player who once ranked first in the world, hardly played.
If the incoming ball happens to be in the chest, generally return the ball with backhand; You can also squat slightly, making it easier to hit back forehand.
References:
Baidu encyclopedia-badminton