What should I pay attention to when playing table tennis in winter? How to warm up when playing table tennis in winter? What are the benefits of playing table tennis in winter? Let's take a look.

Warm-up methods of playing table tennis in winter

1. Head. Before playing table tennis, we'd better warm up our heads by stretching back and forth, and then slowly retract them.

2. Upper limbs and shoulders. For the upper limbs, we can move our wrists well and swing back and forth, so can our arms and shoulders.

3. Waist, because playing table tennis requires the strength of the waist. Of course, I'm talking about table tennis fans with a little level. Most of them are from the waist, so put your hands on your hips and then turn around your body with your legs as the central axis.

4. Legs, knees, and legs are generally warmed up with one leg straight, then the other leg bent, and then pressed down. For the knees, we just hold the table tennis table and do squats.

5. Ankle, it is easy to cause ankle injury when playing table tennis, so it is best to warm up your ankle before exercise. The easiest way is to touch the ground with your toes and draw a circle.

6. Many people think that playing table tennis won't hurt you, but it's not. Before we start to play, we should simply do some exercises so that all joints of the whole body can move.

7. You will wear a lot of clothes at the beginning of winter. Don't take off your clothes at once. You can jog a few laps in a small area, or do some basic exercises, warm up slowly and then take off your clothes.

Benefits of playing table tennis in winter:

1 limb coordination

Table tennis requires athletes' physical fitness in an all-round way, because table tennis needs the comprehensive coordinated movements of eyes, brain, hands, feet, shoulders, waist, arms and legs. Playing table tennis for 45 minutes, the number of hits is as high as hundreds. Most of them need to swing their arms greatly to hit the ball, and each time they need the coordination and movement of all parts of the body.

So playing table tennis in winter can make people who are afraid of cold and don't want to move, and make their bodies more flexible and coordinated. Exercise the agility of hands and feet, exercise the flexibility of the body (waist and shoulders), and exercise the coordination of all parts of the body.

2 Convenient and feasible

It is convenient to play table tennis in winter. All you need is a room, a table and two rackets, which can be attended by men, women and children. Table tennis can be played by one person or in groups. It is a family fun sport in winter.

The rhythm of table tennis can be controlled bilaterally by the participants on the court, and the intensity of exercise can be large or small, which is determined by the actual situation of the participants. The amount of exercise can be determined according to an individual's age, physique, exercise level and the characteristics of the venue environment.

3 warm up warm up

The temperature outside is low in winter, and many people feel cold. To play table tennis in winter, we can warm up by warming up, stretching and attacking to catch the ball.

4 keep healthy

Whether it is a regular table tennis match or a general fitness activity, we should keep moving, turning and swinging 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. Playing table tennis in winter will keep you fit.

5 Enhance resistance

According to statistics, the heart rate of high-intensity table tennis players can reach 160- 180 beats per minute, middle-intensity heart rate can reach 140- 150 beats per minute, and low-intensity heart rate can also reach100-0 per minute. Long-term table tennis can make the heartbeat strong, increase vital capacity and improve endurance.

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.

6. Improve reaction ability

Table tennis requires practitioners 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. Participants' reaction ability will be fully exercised and their reaction speed will be significantly improved.

7 Enhance confidence

Appropriate table tennis can cultivate good psychological qualities such as self-confidence, courage and decisiveness. Because the longer you play table tennis in winter, I believe your skills will get better and better. You will be very proud to see that your skills are getting better and better and your physical fitness is getting better and better.

The more skilled people are, the more confident they are and the happier they are. When everyone is hiding at home and afraid to face the weather, you are happier and healthier than others, then you are the most beautiful scenery in this season.

8 avoid injury

Table tennis is a harmonious sport. As long as your opponent is not extremely powerful, the attack is inevitable, and the desire to win or lose is strong, you will basically not have physical conflicts with him, so you can avoid mental or physical injuries caused by conflicts or sports, which is incomparable to the violent collision sports such as stumbling basketball, football and volleyball.

9 Promote growth and height

Playing table tennis in winter has many advantages. For example, moderate table tennis can promote teenagers to grow taller, so table tennis is good news for children who want to grow taller. 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.

10 fitness and weight loss

The most intuitive data shows that playing table tennis at normal speed for 30 minutes will consume 90 kilocalories, which is a real self-cultivation and aerobic weight loss entertainment and fitness. Smart women will use sports to shape their bodies, and table tennis is the first choice.

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