Before playing tennis, you can do some aerobic exercise, such as running a little and jumping a little. Besides, you need to do some stretching exercises. According to the body parts needed for tennis, introduce the following preparatory actions:

1. lunge (for hips, calves, leg joints and quadriceps femoris)

(1) lunge forward with your left leg, lower your body, keep your right knee close to the ground, and keep your back straight;

(2) Lift your right leg and move forward; This forms a lunge, with the right leg in front and the left knee close to the ground. So switch your left and right legs, go forward and walk about 20 steps.

2.

Kicking action (trunk, legs and feet)

Stand with your left leg, keep your back straight, kick your right leg forward to a parallel height, and keep your legs straight. The right leg is put back by inertia, so it is completed at one time. Change the left leg after completing 10 times.

3.

Big circle action (for shoulder joint and arm muscles)

Raise your arm, then turn back, back to the front, back to the starting point. Draw 10 times like this, and then draw 10 times in the opposite direction.

4.

Torsion action (used for trunk and chest stretching)

Stand on the ground with your feet hip width apart, and raise your arms horizontally to make them parallel to the ground. Contraction hips, legs still, right turn, then left turn, 10 times or so.

In addition, it is important to replenish energy and water.

( 1)

Lack of water will make you tired easily, and the exercise effect is naturally not good. During the two-hour exercise, you should drink 400-700 ml of water and take some water with you.

(2)

You can eat salty biscuits before exercise and drink some salt water during exercise. Salt can help you keep water.