1, you can play badminton properly.
1, menstrual exercise is best to adjust exercises, such as 1 There are still two days of menstruation, and you can do some small activities such as radio exercises, aerobics, Tai Ji Chuan and Qigong.
2. The amount of activities on the 3rd and 4th day of menstrual period can be increased, such as carrying volleyball, playing badminton and table tennis.
3. Can't run and jump violently, volleyball spike, basketball jump shot.
4, can not increase abdominal pressure exercises, such as lifting barbells, intense abdominal exercises.
5. Women should avoid bending over, striding and jumping violently when playing badminton during menstruation. You can choose to practice technical movements and drop balls in front of the net.
6. During holidays, relax the tense parts of the waist, abdomen and back, and do more soothing exercises combining stretching and breathing.
2. Advantages of playing badminton
1, playing badminton makes you "agile"
Liu, deputy director of the Department of Ophthalmology of the Fourth Affiliated Hospital of Zhengzhou University, said that the reason why people practice badminton is very simple: because both sides should always observe each other's swing and the ball in high-speed flight when playing badminton, and the eyes will chase the ball tightly in high-speed flight, and the ciliary muscles of the eyes will continue to contract and relax, greatly promoting the blood circulation of eyeball tissues, thus improving the function of the ciliary muscles. Long-term exercise can improve people's visual sensitivity and eye response. For ordinary badminton lovers, especially middle-aged and elderly people and people who use their eyes too much, if they can persist in playing badminton, their visual sensitivity will be obviously improved.
2. Whole-body exercise can strengthen the heart and lose weight.
Playing badminton requires players to constantly move, jump, turn around and swing their feet on the court. It is a full-body sport. Therefore, it can increase the strength of upper limbs, lower limbs and waist muscles, accelerate the whole body blood circulation of exercisers, and enhance 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 ~/minute. Long-term badminton can make your heart jump strongly and your vital capacity increase.
At the same time, badminton is also very suitable for dieters. In badminton, it is necessary to constantly use the strength of the wrist and arm to hold and swing the racket, and fully move the ankle, knee and hip joints, so it is enough to exercise the muscles and joints of the whole body. Moreover, in the process of picking up and catching the ball, you will constantly bend over and look up, so that the muscles of the waist and abdomen have been fully exercised.
3. Taboos for playing badminton
The more you sweat, the more successful you are in losing weight.
Myth: When playing ball, I didn't sweat a drop, but my companions were sweating, so I felt anxious and depressed.
Fact: Don't worry, scientific research has proved that sweating consumes water, salt and minerals, not fat. Whether you sweat during exercise has nothing to do with whether you consume fat.
Warm-up preparation before formal exercise is unnecessary.
Myth: Many women rashly think that it is not important whether to do warm-up exercise before playing ball.
Fact: A muscle that has not been exercised is easily sprained, because it is not fully prepared to withstand sudden big movements. Any warm-up action can improve the adaptability of muscles and make joints flexible. Warm-up before exercise is beneficial to the cardiovascular system and health of athletes.
Anyway, it is not a big problem to play ball games and enjoy eating and drinking.
Myth: Many people like to think that I don't have to go on a diet to lose weight, because I play ball to keep fit.
Fact: Although the body does consume more calories and carbohydrates by participating in any physical exercise, it does not mean that all foods are given the green light. The key is to maintain a balanced nutrition and eat more fruits, vegetables, cellulose, grains and lean meat. Only by maintaining a scientific balance between diet and fitness can we achieve the best exercise effect-obviously reducing fat and improving physical condition.
Overweight exercise is better.
Myth: If we observe carefully, we will find that some women exercise with a small weight on their ankles when playing ball, so as to consume more fat.
Fact: Overload may lead to muscle and joint injuries and limb deformities, including spinal deformity.
Stopping exercising will make you fatter than before.
Myth: Many people think that once they stop exercising, they will become much fatter than before, so many people don't encourage playing ball and fitness.
Fact: In fact, only the muscle mass formed by weightlifting and other sports will begin to decrease in the second week after stopping exercise. But through years of aerobic exercise, including playing ball, swimming, long-distance running, aerobics, walking and cycling, the muscle mass gradually decreased. Of course, such muscle mass is not eternal. The only way to keep muscles unchanged is to keep regular physical exercise and moderate diet in life. All in all, in a word, don't be confused by those specious fitness concepts when playing ball. In fact, it is enough to remember that perseverance is the most important thing.