First of all, it is a systemic project.
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, accelerating the blood circulation of the whole body and enhancing the cardiovascular system and function.
According to statistics, the heart rate of high-intensity people can reach 160- 180 beats per minute, the heart rate of moderate intensity can reach 140- 150 beats per minute, and the heart rate of low-intensity exercise can also reach100-/kloc-per minute.
Playing badminton for a long time can strengthen the heartbeat, increase the vital capacity and improve the endurance. In addition, practitioners are required to judge the ever-changing ball path in a short time and fight back decisively, so it can improve the sensitivity and coordination of human nervous system.
Second, the amount of exercise is adjustable.
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 and improve their 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 self-confidence, courage and decisiveness.
The elderly and infirm can take exercise as a means of rehabilitation, and the amount of exercise should be small, and the activity time should be 20-30 days, so as to achieve the purpose of sweating and flexing 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.
Third, simplicity.
1, regardless of the venue.
The basic requirements of badminton equipment are relatively simple, just two rackets, a ball and a rope. The conventional playing field covers an area of only 65-80m2, with a length of 13.40m and a width of 6m (doubles) or 5. 18m (singles).
When the wind is not strong, you can do activities outdoors. As long as you net the ball, you can draw a few lines on the open space with a certain length and width for both sides to practice. Therefore, it can be carried out not only in regular indoor gymnasiums, but also in parks, living quarters and other places.
When it is used as outdoor exercise, it can also make exercisers inhale and contact with sunlight, improve the blood circulation and metabolism of human body, feel the beauty of nature at the same time, and be happy and healthy during exercise.
2. It is suitable for both groups and individuals.
Badminton can be played by one person (two-person duet) and in groups (two-person contact or three-person duet).
In solo sparring, the contact can easily hit the ball with any arc, any distance, any strength and any speed as any landing point; Collective fighting can make the participants form the habit of cooperation and cultivate the spirit of collective concept.
3. Not limited by age or sex.
Badminton is competitive and the amount of exercise can be large or small. Strong young people can play skillfully and heavily, try their best to save the ball from any source and exude youthful atmosphere;
According to their own requirements, the elderly and infirm practitioners can gently hit the ball around and change the rhythm of hitting the ball to achieve the purpose of prolonging life, which not only exercises the body, but also entertains the mood.
People of different ages, sexes and constitutions can find pleasure in badminton.
A lot, I summed up the most basic points:
1. Can lose weight
Be happy
3. Cultivate the spirit of abiding by the law.
4. Master the correct sports skills.
5. Cultivate team spirit while building self-confidence.
6. Cultivate an open and aboveboard work style.
7. Experience the feeling of success and failure.
8. Prevention and treatment of diabetes.
Summary: Badminton is simple, but it needs to be carried out with caution, so as to guard against careless sports injuries. Then, the badminton guide I prepared above teaches you how to practice badminton.
Exercise health