What to pay attention to when playing badminton

Many people like to play badminton to fitness, and badminton is indeed a lot of benefits, not only to strengthen the body can also lose weight and bodybuilding. But in badminton also need to pay attention to some details, otherwise it will make your body suffer. So what do you need to pay attention to play badminton? What are the precautions for playing badminton?

Prepare shoes with good anti-slip function

Before playing badminton should pay attention to the preparation of sports equipment, especially important is the sports shoes try to wear special shoes for badminton, in order to avoid possible accidents of broken feet in sports. The sole should be selected thin, with shock absorption, cushioning function; sole material can be selected raw rubber or cowhide texture, interlocking fine grain, high friction, good grip performance, good anti-slip function.

Choose the right racket for you

When choosing a racket, you can choose a heavier racket for those with more power and a lighter one for those with less power. You can swing it in your hand and try to feel it in your hand. Or hold the racket handle with one hand and break it with the other hand by holding the top of the head. The more flexible the racket is, the less power is needed to hit the ball.

Wear cotton ball socks

Socks should be made of cotton, not too thin, preferably thicker, so that there is greater friction to prevent injury.

Wear wrist pads and knee pads

If you feel the need, you can wear wrist pads, elbow pads, knee pads and waist pads to better protect various parts of your body and avoid injuries during sports.

Eat 1 hour before playing badminton

Before exercise should eat at least 1 hour in advance, try to eat easy to digest and high-energy food, so that there is enough time to digest, so that the body does not have extra burden during exercise, but also to avoid negative impact on the digestive system.

Badminton warm-up exercises before exercise

Do not pay attention to do preparatory activities before exercise, or preparatory activities done inadequately, incorrectly and unscientifically, is an important cause of badminton injury. Such as waist such as the body from the top to the bottom of the joint activities, including rotation of the wrist, ankle, knee, around the ring, leg pressure to pull ligaments, as well as jogging. You can also carry out some special preparatory activities, such as swing activities, starting step and front and back of the left and right direction of the step running exercises. Also pay attention to the warm-up time is best controlled in 5-10 minutes, not too hard, should be the best to feel warm, slightly sweating body.

Waiting for the ball to stand using front and back feet stand

When the ball is on the other side of the field, when waiting for the other side to return the ball, many people stand with their feet parallel to the left and right. But because it is easier to start when standing in front and behind, it takes less time to start, and the most obvious success rate of catching the ball in front of the net is a little higher. So it is generally recommended to wait for the ball with the left foot in front and the right foot in the back position.

You don't have to see the ball very far

After you hit the ball out, you don't have to keep looking at the ball far away, you can use the afterglow to look at the ball, but you can use this time to get to your stance. Prepare for the next catch.

Pay attention to the correct posture of the ball

Improper ball striking posture is a major cause of injury. For example, hitting the ball too low, too far back, not turning sideways enough when hitting the ball, throwing your big arm to hit the ball, etc.

Pay attention to hydration

Badminton sweating process is also more, water salt loss is larger, easy to occur muscle cramps. You can prepare some saline water with warm boiled water and replenish it in moderation during and after exercise breaks to avoid cramps.

Try not to wear glasses

It is recommended to wear contact lenses when playing. If you wear ordinary glasses to play, it is recommended to tie an elastic band to fix the glasses to try to avoid loosening and dropping of glasses. And in badminton, the eyes are the part that is more prone to injury. If there is a high pressure fluttering ball in front of the net, try to take avoidance measures such as crouching, low/side head, closing your eyes, protecting your face with a feather racket, etc. Prevent your eyes from being hit by the ball.

Pay attention to keep warm after playing badminton

After playing badminton, replace the sweaty clothes as soon as possible, pay attention to warmth to avoid moisture invasion, cold and illness.

Pay attention to relaxation exercise after playing badminton

After exercise to carry out active finishing relaxation activities to promote muscle recovery. Such as some elongated muscle ligament static pulling exercises and massage relaxation activities, rubbing, tapping, shaking the load of the larger muscle.

Do not shower immediately after badminton

Generally do not take a bath immediately after playing badminton, should rest for at least half an hour to an hour to avoid moisture invasion.

Badminton sports are controlled 2-3 times a week

The number of times a week to play badminton control in 2-3 times for the best, both to achieve the purpose of fitness, but also will not let the muscles due to excessive use of strain.

Warm tips

Badminton is a project that requires full-body exercise, but also relatively intense movement. If the following conditions are recommended to consult a doctor before seeing if it is suitable for badminton. 1, whether suffering from chronic diseases. 2, whether there is pain in the chest when exercising. 3, whether there is pain in the chest when not exercising. 4, whether suffering from joint diseases. 5, whether there is often dizziness and headache 6、Whether there has been fainting and coma 7、whether or not he/she is receiving medical treatment 8. whether he or she is significantly obese 9. whether they have suffered from major illness or major surgery within the past few years.