The health pros and cons of table tennis and its precautions
Table tennis is a mass sport suitable for all ages, moderate exercise is conducive to physical and mental health and the healthy growth of teenagers, but when playing table tennis, it is necessary to pay attention to appropriate exercise, master the correct exercise methods and skills, and avoid excessive exercise and sports injuries. At the same time, you should also pay attention to maintaining a good attitude to avoid adverse effects on your body due to factors such as competition pressure.
1. Characteristics of table tennis.
1.Variety of playing styles: Table tennis events are divided into fast attack, arc ball and chipping ball;The racket is divided into positive rubber, reverse rubber, long rubber, raw rubber and anti-arc ring;The technical style is divided into **, stable and changeable;And each player has their own characteristics, and participating in table tennis competitions requires strong adaptability, adjustment and adaptability.
2.The sphere is light, the ball speed is fast, and the rotation speed is high: table tennis is only 2It weighs 5 grams, but it can fly at a maximum speed of 24 m/s and a maximum speed of 168 rpm. Under the constraints of speed and spin, how to hit the ball accurately has extremely high requirements for the player's feeling, reaction, control and adjustment ability in all aspects.
3.Technical movements require coordination, sensitivity and precision: when hitting the ball, all joints and muscles of the whole body are required to be highly coordinated, and wrist and finger movements are delicate and accurate. In terms of guiding ideology, it is not only required to be comprehensive in technology, without obvious loopholes, but also to have outstanding specialtiesIn terms of technique, there is a combination of speed and rotation, the conversion of attack and defense, and the change of speed, strength, and rhythm landing point, which requires athletes to master a variety of solid basic techniques and a variety of tactics, and can use them randomly. Therefore, the mastery, combination and comprehensive ability of a number of techniques and tactics are very important.
4.There are many types of techniques, and the role of action structure is very different: there are about 81 main techniques in table tennis in 8 categories, and there are many types of rotation changes. There are 26 typical spins (6 basic spins and 20 hybrid spins).As a result, it is often tricky for athletes.
5.High requirements for ideological quality: To become an excellent athlete, you must have a strong self-motivation and desire to perform, excellent skills and tactics, calm, flexible and positive thinking, tenacious will and stable and healthy psychological quality, all of which are indispensable.
2. The health benefits of table tennis.
1.Promote physical health: Table tennis is a whole-body sport that can exercise people's body coordination, balance, muscles and bones, while improving cardiopulmonary function and metabolism levels, and enhancing the body's immunity and resistance.
2.Improves mental health: Table tennis helps to release physical and mental stress, improve mood and emotional state, and enhance self-confidence and positivity. At the same time, it also promotes the body's secretion of happy hormones such as dopamine, which helps to alleviate psychological problems such as anxiety and depression.
3.Promote socialization and teamwork: Table tennis is a highly social sport that can enhance communication and communication between people, enhance social skills and interpersonal relationships. At the same time, table tennis doubles and other forms of competition can also cultivate team spirit and collaboration skills.
4.Improves brain function: Table tennis requires fast reaction speed, accurate judgment and a high degree of concentration, all of which exercise the cognitive and neurological functions of the brain. At the same time, the variability and complexity of table tennis can also stimulate people's creativity and imagination.
5.Delay cognitive decline: Table tennis is especially beneficial for the elderly, it can promote blood circulation and metabolism in the brain, help delay cognitive decline and prevent Alzheimer's disease.
3. Table tennis is not good for health.
Although table tennis has many health benefits, it can also cause some adverse effects on the body if you don't pay attention to the exercise method and intensity. Here are some of the aspects where table tennis can be bad for your health:
1.Fatigue caused by excessive exercise: If you play table tennis for too long or too intensively, it may cause physical fatigue and symptoms such as muscle aches and fatigue.
2.Sports injuries: Table tennis requires fast movement and frequent swings, and if the movement is incorrect or excessively forced, it may lead to sports injuries such as muscle strains and joint sprains.
3.Vision fatigue: In table tennis, the eyes need to constantly track the fast-moving ball, if the time is too long or the intensity is too high, it may lead to eye fatigue, dry eyes, pain and other symptoms.
4.Psychological pressure: Table tennis matches are highly competitive, which may bring certain psychological pressure to athletes, with emotions such as nervousness and anxiety.
Fourth, table tennis is suitable for people.
Table tennis is suitable for people of all ages, whether it is young, middle-aged or elderly, it can improve physical health, exercise physical balance, and reduce the degree of physical aging. Overall, table tennis is a very rewarding sport that is suitable for people of all ages to participate in. While enjoying the fun of exercise, you can also gain health and happiness.
5. Precautions for table tennis.
1.Control exercise intensity and time: Arrange exercise intensity and time reasonably according to your personal fitness and health status to avoid excessive fatigue and injury. When the general population plays table tennis, it is advisable to control the exercise time in the range of 30 minutes to 1 hour. If you are a beginner, it is recommended that you do not train for more than 30 minutes at a time, and it does not need to be too frequent, 2-3 times a week. If you already have a good foundation, you can increase the time or intensity appropriately, but you should also pay attention to moderate rest. Generally speaking, it is appropriate to practice for about an hour a day to improve reaction speed and flexibility. If you want to improve your level by practicing for a long time, then two hours is not too much.
2.Warm-up exercises: Before table tennis, do appropriate warm-up exercises, such as jogging, stretching, etc., to increase joint flexibility and muscle elasticity and prevent sports injuries.
3.Choose the right gear: Wear comfortable sneakers and clothing for your workout, while choosing the right table tennis racket to improve your athletic performance.
4.Get it right: Learn the right grip, shot, and footwork techniques to improve your athletic performance and performance.
5.Stay hydrated: Hydrate during exercise to prevent dehydration.
6.Avoid fasting exercise: Do not do strenuous exercise on an empty stomach to avoid causing physical discomfort such as hypoglycemia.
7.Pay attention to the sports environment: choose a suitable indoor or outdoor sports venue for exercise, and avoid exercising in bad weather or extreme temperatures.
8.Relaxation and rest: Proper relaxation and rest after exercise to help the body recover.