Warm-up before playing badminton
Playing badminton is a very popular sport that not only exercises the body but also improves reaction speed and coordination. However, if you don't do enough warm-up exercises before playing badminton, it can easily lead to muscle strains or sprains. Therefore, before playing badminton, you must do a good warm-up action.
1. Jogging. Jogging is a very common warm-up exercise that can effectively increase the body temperature and heart rate to prepare for the next badminton sport. You can jog for 3-5 minutes to allow your body to gradually get used to the exercise.
2. Stretching exercises.
Before playing badminton, you need to do a full-body stretch, especially for the shoulders, back, waist and legs. Some simple stretching movements, such as bending over, stretching arms, turning the waist, etc., can relax muscles and joints and improve the flexibility and flexibility of the body.
3. Raise your legs high.
A leg raise is a warm-up exercise that improves the strength of the leg muscles and cardiorespiratory fitness. 1-2 sets of high leg Xi exercises can be performed, with 15-20 reps per set, with a 30-second rest between sets.
4. Skipping rope. Jumping rope is a warm-up exercise that can improve cardiopulmonary function and coordination. You can do 3-5 minutes of skipping rope Xi to gradually adapt the body to the state of exercise.
5. Joint mobility.
Before playing badminton, you need to move your joints, especially your wrists, elbows, shoulders and knees. You can relax the joints and ligaments and improve the flexibility and stability of the body through some simple joint movements, such as rotating the wrist, flexing and extending the elbow joint, and rotating the shoulder joint.
6. Technical action Xi.
Before playing badminton, you can Xi practice some technical movements, such as high balls, lob balls, killing balls, etc. These movements can effectively improve the strength and coordination of the body, preparing you for the next badminton sport.
In short, before playing badminton, be sure to do sufficient warm-up exercises, including jogging, stretching, leg raising, skipping rope, joint activities and technical action Xi. These warm-up movements can effectively increase body temperature and heart rate, relax muscles and joints, improve the flexibility and flexibility of the body, and prepare for the next badminton sport.