Badminton mainly trains leg muscles, wrist flexibility, hand and foot stretching ability, shoulder muscles and elasticity. Because the badminton court has a high net, it is also helpful to train the jumping ability.

Calories: Consumption (per hour) 266.

Exercise: low to medium. Risk: low.

Equipment: badminton racket, badminton, comfortable clothes, sports shoes.

Nutritional supplement: Always replenish water.

Note: Due to excessive stretching, it is easy to strain muscles, so you should do stretching warm-up exercise in advance.

Suitable for the crowd: suitable for people who like fighting, and anyone who is interested can try it.

tennis

Tennis is a sport to train muscle endurance. For people who are not physically strong, you can also exercise the aerobic function of the heart and lungs. But for people with good cardiopulmonary function, tennis can't further improve their aerobic capacity. Tennis mainly trains leg muscles, wrist flexibility, shoulder flexibility, arm strength and reaction ability.

Calories: Consumption (per hour) 4 13.

Exercise: medium to high.

Risk: low.

Equipment: tennis racket, tennis ball, wear appropriate clothes and sports shoes.

Nutritional supplement: replenish lost water and calcium to prevent muscle strain. Other supplements can consider vitamins B, B 15 and E. ..

Note: Because the right arm (or left arm) often moves, it is easy to cause uneven thickness of both arms.

Suitable for people: suitable for people who are competitive and interested in trying sports.

squash

Squash requires a lot of cardiopulmonary function, and the amount of exercise is greater than that of tennis. After playing squash for an hour, the heart rate will increase to 80-90% of the heart rate limit, and the aerobic function will reach 60-75% of the aerobic limit. Squash is an aerobic exercise, but it is not an aerobic exercise. Squash mainly trains leg muscles, wrist flexibility, shoulder softness and arm strength.

Calories: Consumption (per hour) 708.

Exercise: high.

Danger: medium.

Equipment: squash, squash, squash shoes and comfortable sportswear.

Nutritional supplement: Playing squash for an hour will make you short of water by two liters (more, not less), so you should also pay attention to replenish water from time to time during playing. In addition, vitamins B, E and zinc can be supplemented.

Note: people with poor health, overweight and heart and lung problems should not try.

Suitable for the crowd: suitable for people who are already strong.