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饮食养生:打好网球活动开手脚很重要

完成10次后换左腿进行。

After 10 times, change to the left leg.

2. 弓步走动作(针对臀部、小腿、腿关节、四头肌)(1)左腿向前迈,成弓步,放低身体,右膝盖接近地面,注意背要直;(2)右腿撑起来,向前迈;这样成右腿在前的弓步,左膝盖接近地面。

2. Lunge walking (for buttocks, calves, leg joints and quadriceps) (1) step forward with the left leg to form a lunge step, lower the body, keep the right knee close to the ground, and pay attention to the straight back; (2) prop up the right leg and step forward, so as to form a lunge step with the right leg in front and the left knee close to the ground.

收缩臀部,腿不动身体向右转,然后向左转,左右各10次。

Contract buttocks, legs do not move, the body to the right, and then to the left, left and right 10 times.

另外,补充能量和水分也是很重要的。

In addition, it is also important to supplement energy and water.

(1) 运动前可以吃点咸饼干,或者过程中可以喝点盐水。

(1) You can eat salty biscuits before exercise, or drink salty water during exercise.

盐可以帮助你保留水分。

Salt can help you retain water.

网球错误打法会让自己很受伤一、握拍错误做法:手腕未固定,未与球拍成90度后果:由于握拍姿势错误,握拍不稳,导致击球时震动变大,并通过球柄传导至手腕,久而久之,易使手腕部股肉慢性劳损。

The wrong way of playing tennis will make you hurt. First, the wrong way of holding the racket: the wrist is not fixed and does not form 90 degrees with the racket. Consequence: due to the wrong position of holding the racket, the racket is not stable, resulting in greater vibration when hitting the ball, and transmitted to the wrist through the handle. Over time, it is easy to cause chronic strain of the wrist.

且挥拍击球时,握拍要放松,在击球的一瞬间再猛力握紧。

And swing the ball, the grip should be relaxed, in the moment of hitting the ball and then vigorously grip.

正确做法:身体尽量保持低位蹲式,两腿微微分开,前脚掌着地,双膝弯曲,而上身要尽量保持垂直状态,胸部略微向前但不要弯腰。

The right way: try to keep the body squatting, legs slightly apart, front foot on the ground, knees bent, and the upper body to keep vertical, chest slightly forward, but do not bend.

三、发球错误做法:未侧身,未反弓后果:发球时的反弓姿势是为了积蓄力量,增加击球的威力,如果发球姿势不正确,极易造成肩部关节肌肉劳损、腰部肌肉拉伤。

3、 Wrong way of serving: no side body, no reverse bow consequence: the reverse bow posture is to accumulate strength and increase the power of hitting the ball. If the service posture is not correct, it is easy to cause shoulder joint muscle strain and waist muscle strain.

正确做法:大陆式握拍。

The right way: Continental grip.

四、正手击球错误做法:直臂击球,无侧身动作,手腕未固定、肘部翻转太剧烈后果:易导致肘部关节肌肉慢性劳损,手臂有刺痛感,无法发力,也就是俗称的“网球肘”。

4、 Forehand stroke wrong way: straight arm stroke, no side movement, wrist is not fixed, elbow turnover is too severe consequences: easy to cause elbow joint muscle chronic strain, arm tingling, unable to work, also known as "tennis elbow";.

五、反手击球错误做法:未侧身,手腕与拍柄未成90度,右臂未贴肚、手柄未贴腰部。

5、 Wrong way of backhand stroke: no side body, wrist and handle are not 90 degrees, right arm is not attached to belly, handle is not attached to waist.

后果:由于左侧身体躯干的肌肉没有右侧发达,左侧肌肉协调性、力量都赶不上右侧,而反手击球恰是用左侧肌肉发力,如果姿势不正确,容易造成左侧腰、背部肌肉拉伤。

Consequences: because the muscles of the left trunk are not as developed as those of the right, the coordination and strength of the left muscles can not catch up with those of the right, and the backhand stroke just uses the left muscles to exert force. If the posture is not correct, it is easy to cause muscle strain of the left waist and back.

左手手腕与拍柄成90度,肘部应靠近身体的左侧,拍面的高度在腰部位置。

The wrist of the left hand should be 90 degrees to the handle of the racket, the elbow should be close to the left side of the body, and the height of the racket surface should be at the waist position.

饮食养生:打好网球活动开手脚很重要

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