Tennis preparation activities

Tennis is a very common sport. This type of sport is very helpful to the human body in all aspects. Playing tennis regularly is very effective in improving lung capacity. At the same time, this type of sport is also a good choice for weight loss. However, when choosing tennis, you also need to have some understanding of it first so that it will not cause any harm to the body when doing it. So what are the tennis warm-up activities? The following is a detailed introduction.

Tennis warm-up:

Relaxation and warm-up before exercise are very important. Many tennis players do not pay attention to this aspect of preparation and just take the racket and play wildly on the court. As a result, sports injuries are often caused. The most common ones are strains of the neck and back, sprains of the shoulders and ankles, etc. Relaxation and warm-up before exercise are very important. Many tennis players do not pay attention to this aspect of preparation and just take the racket and play wildly on the court. As a result, sports injuries are often caused. The most common ones are strains of the neck and back, sprains of the shoulders and ankles, etc.

Because both the tennis ball and the racket are much heavier than badminton, table tennis, etc., the ball moves fast and the court is large, so it requires a high level of physical exercise and is prone to sports injuries, especially if you go on the court without warming up.

Many times, some people think that sprains and strains only occurred after playing for more than half an hour. In fact, they were caused at the beginning, but they only appeared when the body was tired. At this time, they are already quite serious and usually take 3-7 days to recover. Here are some warm-up exercises for tennis. With adequate preparation, amateur players will not be so easily injured during the sport.

1. Rotation and twist of the neck - do 2-4 rotations of 4 beats (clockwise, counterclockwise). Head twist: gradually twist your head to the left and right with increasing force, and hold for 4-6 seconds.

2. Straighten the fingertips and rotate the wrist----Straighten the fingertips: straighten your arm and put your palm upright, use your other hand to gently bend your fingers towards your body, gradually increase the force, hold for 5-10 seconds, then gradually relax and switch to the other hand. Wrist rotation: Cross your fingers and hold them in front of your chest, then rotate your wrists 8-10 times.

3. Perform two shoulder movements: shoulder rotation and shoulder pressure----Shoulder rotation: do 2-4 4-beat clockwise and counterclockwise rotations with both shoulders at the same time. Shoulder Pressing: Place one hand horizontally in front of the chest, and use the other hand to press the horizontal arm with your forearm from front to back, gradually increase the force, hold for 5-10 seconds, then gradually relax and switch to the other hand.

4. Bend, turn, and stretch your waist to the side. Bend: Place your feet shoulder-width apart, bend forward with your fingertips touching the ground, or touch the ground on the outside of your left and right feet. Maintain each touch for 5-10 seconds. Waist rotation: Turn your waist to the left and right while turning your head to the opposite direction. Do 2-4 times for 4 beats. Waist stretch: Cross your fingers above your head with your palms facing up, stretch them upward as far as possible, then gradually stretch them to the left and right. Do this 2-4 times.

5. Do left and right lunges and push-ups to stretch and relax the legs-----Lungs: Keep the heel of the non-supporting leg on the ground, gradually press down, do 6-8 times. Spread: Lift the toes of the non-supporting leg off the ground and gradually press down. Do this 6-8 times.

6. Rotate your arms forward and backward: Stretch your arms straight and cross them forward and backward 8-15 times. This is an important activity to loosen the shoulder joint.

7. Jumping on the spot and jumping down - Jumping on the spot is called pad step in the terminology: this is a very important and useful step exercise in tennis. Stand on tiptoes of both feet and jump gently on the spot with your toes. Do it 20-30 times. Jumping up: Squat down, put your hands on your knees and then jump up. This is a leg strength and coordination exercise and can be done 5-15 times.

After understanding the warm-up exercises for tennis, when doing exercises like tennis, you must pay attention to doing warm-up exercises first, so that the body will not have negative effects during exercise. When doing activities like tennis, more calories are consumed, so this kind of exercise is suitable for evening choices and can effectively eliminate excess body fat.