Special Mic [Winter Ball Movement] Are you ready for the correct way to play in winter?
Play basketball in winter
OK
winter is the most vulnerable season for bones.The advantage of playing basketball in winter is that the muscles of your body must be stretched and stretched.The body can exercise heat and resist the cold.
Playing basketball helps to mobilize physical functions and active human nerves, which is very beneficial to human health.Playing basketball in winter can also prevent the invasion of the human body and strengthen human resistance.
winter sports basketball exercise can accelerate blood circulation, increase the heat generated by the body, and improve people's ability to protect the cold.
Playing basketball is regardless of season. As long as you pay attention to the control and warmth of the amount of exercise, playing basketball is a good exercise!
As long as it is appropriate, of course, I personally feel that it is cool in summer, and there is less chance of getting sick.
Not suitable, skids, cold hands, people are prone to injury, easy to catch a cold!
I think that as long as I have enthusiasm for basketball, everything can't stop everything!
exercise time
It is best to choose time in time with higher temperatures for exercise.Generally speaking, the best time to play is at about 4 pm.After the weather rises, the human body's functions have returned to a good level.
The length is generally about 1 hour.For boys who like to play basketball, it is normal to play basketball for many hours.However, the new metabolism speed of the human body will slow down.If continuous high -intensity basketball sports are performed, it is easy to cause sore body.
precautions
(1) Play, eat first
It is also a severe exercise. In the cold season, the body must not only cope with severe exercise, but also consume a lot of calories to maintain body temperature.So in general, winter training will consume more nutrients, especially sugar and other functional substances.Eat bananas and oranges half an hour before training. If you play without eating, you will not only feel hungry, but also may cause physical weakness due to energy consumption and affect training.What is more serious is that after training, it will also reduce the rapid body temperature, leading to a cold, and so on.
(2) Pay attention to keep warm
The ideal dress is four layers. From the inside to the outside, the sports function tights (choose length according to personal cold resistance), basketball vest shorts, hoodie and fleece fabric trousers, and the most external kit long cotton clothes.Hats can be taken off after 3 minutes of warm -up and starting 3 minutes. The biggest effect is to put on warmth immediately after playing.If you do nt wear tights, you need to choose the Functional fabrics of hygroscopic and sweat, and do nt stick to it.
(3) Remember not to wear warm underwear or autumn clothes and autumn pants
That thing is very warm to wear, but it will be troublesome when you want to get rid of it.If you do nt take off, wear it for a while, sweat to wet it and stick your clothes on your body. It s too hot to bear it. After a while, it will be cold.cold.
(4) Be sure to pay attention to warm -up
In winter, the human muscle joint tissue is reduced and has a certain inertia!Warm is also to prevent injuries!If the body is more stiff, the muscles and ligaments of the light are tearing, and the symptoms of subcutaneous hemorrhage are severely prepared. Therefore, they must be fully prepared during exercise.It should be said that the warm -up has been done.
(5) Wipe sweat in time to avoid colds
It is best to upload a jacket immediately when the training is intermittent to prevent the air -conditioning from penetrating into the joints and obtain arthritis. It can also prevent colds. If the body is cold after the end of the game, you should move to each joint before participating in the next game.After the training, if sweating, you should dry the sweat in time, replace the sweaty sportswear, shoes and socks, and wear a hat at the same time to prevent the calories from being lost and it is best to leave in the stadium for a minute.Stay in a strong place to avoid colds and colds
(6) Try to bring protective gear
In the autumn and winter seasons, with the decrease in temperature, the body's Bone quality becomes relatively fragile. It is inevitable that the physical contact in the body during training is inevitable. Bringing protection can effectively relieve the impact and better protect yourself from being injured!
(7) Timely replenishing water
Training should be replenished in time to supplement the energy that is lacking in the body. You can drink ordinary water or sports drinks. In cold weather, do not drink a cup of hot coffee or chocolate before training.Water loss
Follow when drinking water, a small amount, multiple, and slow drinking.
Personal equipment
(1) What sports shoes and clothing to play basketball in winter
The most basic principle of warm dressing in winter exercise: Multi -layer wear.On the one hand, the air isolation layer between the layers can effectively isolate the cold air to prevent the loss of heat; on the other hand, the multi -layer dressing is convenient for the body temperature changes in the actual exercise.The more classic three -layer dressing method is: fast dry layer, warm layer, isolation layer.
Quick -drying layer
The innermost quick -drying layer should choose clothes with good breathable and sweaty sweats. sports tights are the best. To avoid cotton -absorbing clothing, prevent sweating after sweating, and cause warmth in the cold wind.The inner tights, leggings, and the outer basketball vest shorts are very practical and warm and handsome choices.
Warm layer
The warm layer of the second layer can choose the material with good breathability and hydrophobicity, not easy to generate static electricity, and lightweight clothing, such as sports sweater.Playing basketball should choose loose, and the neckline cuffs are wide and warm layer of clothes. It does not affect the physical flexibility in the exercise while keeping warm.
Quarantine layer
The isolation layer usually chooses windproof jackets and jackets. Given the dry weather in the north, there is no need for a strong waterproof and moisture -proof function. You can choose the windproof jacket appropriately to make up for the flaws of the cold sensation when the wind is easy to see through the wind.
Replace
In the cold weather, it is necessary to ensure that there is a warm dry and dry clothing replacement after exercise, or it can be transferred to the warm environment in time.Especially after the indoor field movement, pay attention to indoor and Outdoor temperature differences.Carrying a sports towel with you, drying the sweat of your head and neck in time can also keep warm and avoid colds.
In winter, it is not suitable for wearing too breathable basketball shoes, because the cold wind blows, it is easy to blow a little heat at all your feet, and the script is very hot during the fight, and then the cold wind blows.It also has an impact, so the feet should be wrapped more tightly in winter.
In addition, in cold weather, the elasticity and stretching of muscles, tendons and ligaments will be reduced, which will easily lead to sports trauma. Therefore, in addition to moving accessories such as clothing, arm care, Wrist care, knee pads, etc.The body is reduced to injury. It is indispensable for basketball enthusiasts with old injuries.
winter kick football
OK
winter can play football. Although not as safe in other seasons, if you do well, the chance of injury can be reduced.Playing in winter can improve cardiopulmonary function.
You need to warm up, otherwise it is easy to strain!
Motoring football in winter can quickly heat the body and drive the cold to achieve a warm -up effect.
football has a decrease of 3.7%of the fat and about 2 kilograms of new muscles.Because the decrease in fat also enhances the strength of the muscle and maintains the joints of the joints, it can control the weight of the body to reduce the burden on the heart.
exercise time
From 3 pm to 5 pm is the best exercise time.
Combining your own ability to measure the amount of exercise you can bear, neither cardiovascular system and muscles can bear sudden large load.
Therefore, it is not necessary to perform severe exercise suddenly, and do not cause physical function damage due to excessive exercise.This situation needs to be noticed at the beginning of the movement. It cannot rise for a while, and the amount of exercise exceeding its ability.
In winter, our muscles and cardiovascular systems cannot bear a very large load at a time. If we feel that our bodies are wrong, hurry up and call stop or game.
precautions
(1) Be sure to warm up
In winter, the human muscle joint tissue is reduced, and the movement vitality is relatively low.Warm items are also to not hurt at the stadium. If you play in the body are stiff, the probability of injury will increase greatly.So for the people who care for yourself and care for you, you must warm up at the court.Through the exercise of jogging, pressing legs, high legs, frog jets, etc., the body is fever to sweat slightly, and then put into exercise.It is best to keep it more than 15 minutes in winter, and the best 30 minutes.
(2) Reduce high difficulty action
Many people like to imitate the action of the stars, what are the gold hooks, the dragon's tail, etc., and some golf friends like to imitate the Klosa air fighter after scoring. In fact, these actions in winter are more likely to be injured.If you accidentally fall out of trouble.Pay more attention to self -protection, don't be too big in defense, it is not good to hurt the golfers.
(3) Put on protection equipment
In winter, as the temperature decreases, the body's Bone quality becomes relatively fragile.It is inevitable that the body's contact and collision when the kick runs violently. It is inevitable that the protective gear can effectively alleviate the impact even if it is not too serious after the collision.
(4) Drink water to pay attention to
It is a good choice to drink hot water to drink hot water in winter, such as some sports drinks; if you want to play football in the cold winter, do not drink hot coffee or sweet tea to warm up.In this way, it does not have the effect of keeping warm, but it makes the human water loss more serious.In addition, you should eat something properly before exercise. Don't be too full, and you must not be hungry.
(5) Post -match recovery
Friends who often play football should pay special attention to this. If there is no good post -match recovery habit, the muscles of the legs will always be in a "tight" state. For a long time, chronic diseases such as osteositis may occur.Essence
After playing the ball, you need to do some static pull to relax your muscles to help them recover.In the cold winter, the sweat of the kicking goals has not been done, and it is not suitable for relaxation and recovery directly outdoors.
After you go home, don't take a hot bath directly, and wait for the body temperature to take a shower.
After taking a shower, you can drink a bowl of ginger water cola to drive the cold and keep warm.
Personal equipment
(1) What clothes do you wear in winter
Experienced golfers are well prepared.The upper body tights jersey, a down jacket outside; the lower body is usually feet sports trousers, or tight pants, but it is best to bring a loose sports trousers to prevent the knee joint from being cold.
But it should be noted that the elasticity of tight pants must be good, because the amplitude of the lower limbs will be very large. If the elasticity of the tights is not good, it will affect the effect of the movement.
In addition, the base clothes should not be cotton.Because cotton clothes are difficult to volatilize sweat, this is even more dead in winter. In winter, you must wear sweat -sweating underwear, otherwise it is easy to catch a cold.
Remember to put on the down jacket or jacket when you were replaced or resting at the end to prevent colds.
(2) What shoes do you wear in winter
The ground conditions on the snowy days are slippery and easy to fall.It is recommended to wear AG or HG football sneakers, and it is not recommended to wear TF and FG football shoes.At the same time, wearing football socks with thick towels to achieve warmth.
It is best to wear knitted warmth sports gloves to protect your hands from being damaged by cold wind. Pay attention to keeping warm to the knee joint.If you still feel cold, you can wear a neck cover and knitting football cap.
smart glasses dehomatics can be evenly applied to the glasses, and then wipe it with glasses cloth to prevent fog in a short time.
Play Badminton in winter
OK
In winter, it is not suitable for playing Badminton outdoors. It is cold and windy.
Playing Badminton in winter can make the chills and do not want to move, making the body more flexible and coordinated.exercise the agility of hands and feet, exercise the flexibility of the body (waist, shoulders), and exercise the coordination of various parts.
Whether it is a regular Badminton game or a general fitness activity, it is necessary to keep moving, jumping, turning, and swing on the venue.The round -trip pairing, thereby increasing the strength of the upper limbs, lower limbs and waist muscles, accelerating the blood circulation of the trainer's whole body, and enhancing the function of the cardiovascular system and respiratory system.Playing Badminton in winter, playing and playing, he was strong and healthy.fitness keeps warm and keeps cold and prevent colds.
Badminton requires practitioners to judge the rapidly changing balls in a short time and counterattack decisively. Therefore, it can improve the sensitivity and coordination of the human nervous system.Participants' response capabilities will be fully exercised, and the response speed will be significantly improved.
exercise time
The best time to play Badminton in winter is from 3 pm to 4 pm. At this time, the oxygen in the air is the most, and the temperature is just right.However, many people go after get off work. This is best to choose a field at 6-8 in the evening. Try not to play after 10 o'clock. The temperature is lower at night, and the stomach is easy to be hungry.
precautions
(1) Pay attention to keep warm
Keeping warmth is the most important thing, otherwise it will be counterproductive when you have a cold.You need to take corresponding warmth measures before playing, middle, and after playing.
Before playing
Before playing, it is best not to warm it. It is best not to wear a pair of shorts and a jacket as summer.You can wear the same clothes and bring sportswear to the stadium.
Warm -up
When you warm up, it is best to wear thick long -sleeved T -shirts and long sports pants. When your body sweats slightly, take it off and wear the Badminton uniforms and Compressed clothes directly.
Intermediate rest
After severe exercise, the body's water evaporates a lot, the temperature rises, and the pores are opened.When you rest in the middle, you should wipe the sweat with a towel. If your local temperature is very low, you can put on a small jacket.
After playing
After playing, dry your body, change the Badminton suit, put on trousers and thick coats.If you want to take a hot bath and then go, you must take a rest for 20-30 minutes before washing.
(2) warm -up and relaxation
It is well known before the movement, but it is also the most easily overlooked.
In winter, due to the low temperature, the elasticity and stretching of the human body's muscles, ligaments and joints will be reduced. Therefore, you must prepare for activities until your body sweats slightly, and the muscles, ligaments and joints are no longer stiff.
Remember not to be too fierce, just let yourself sweat a little. The muscles in autumn and winter will be inert. If the action is too fierce, it is easy to strain.Recommend the following 4 warm -up methods: wrist -and -ankle joint warm -up activities, knee warm -up activities, squats, hip warm -up activities.
After playing the ball, you can do pull and relaxing movements, which will help improve local blood circulation, reduce the accumulation of lactic acid, accelerate metabolic speed, reduce muscle soreness, and promote physical recovery.
(3) Drink a glass of warm water
Try to avoid cold foods and beverages in winter, you can drink some warm water or prepare warm water drinks yourself.It is usually salt (a little), sugar (glucose or honey), vitamin (vitamin C soaked tablets/orange juice), and water.
After your body is normal, you can also eat some bananas to supplement the need for potassium such as the loss of the human body, and then eat.
(4) Don't eat the sea after finishing the ball
After playing the ball in winter, although the Outdoor weather is cold, the impulse to prevent the golfers from eating a meal.A large pot of hot porridge, with warm -up liquor, and some delicious barbecue, it is almost bursting.
In fact, it is not advisable to do this. After exercise, eating the sea is easy to digest and indigestion, and the fierce exercise will cause the body to absorb the ingredients of alcohol faster to enter the blood. The harm to the human liver, stomach and other organs will be more serious.To put it simply, it is the meat that finally played away, and it was given to this meal.
(5) Selection of the venue
The venue can choose a regular Badminton hall or a comprehensive gymnasium to be compared with infrastructure and other infrastructure such as monitoring, resting, changing clothes, hot baths.
Personal equipment
(1) What do you wear in winter?
Play in the indoor Badminton hall. When you warm up, you can first wear thick long -sleeved shirt.Take it off when your body sweats slightly, just wear the Badminton jersey inside.
The jersey is best chemical fiber, and many jerseys now have anti -static functions.Cotton's sweat absorption is slowly dried after sweating, and it is easy to catch a cold.
When you do not exercise, or when you rest, you must batch the outer case, otherwise it is easy to catch a cold or cause exercise damage due to muscle cooling.
The Wrist care is also a type that is easy to be ignored in winter Badminton equipment. It is recommended to use a thick product.In this way, we can fully protect the need to protect the wrist joints, so that the sport of Badminton can be carried out more smoothly.At the same time, it can also play a key protection role to a certain extent, and the knee pads and other protective gear can also be worn selectively.
Playing tennis in winter
OK
winter is cold, and it is generally not suitable for Outdoor tennis, and the warm place in the south is also possible.The weather is too cold, and it is not easy to sweat and uncomfortable playing. Even if it sweats, it is easy to catch a cold. In addition, if the warm -up is not sufficient, it is particularly easy to hurt.
If you are indoors, the four seasons of that year are suitable for tennis.
Playing tennis can relax the body and mind. Many people are particularly stressed now. If you often play tennis, you can relieve stress.
Playing tennis is an aerobic exercise that often playing tennis, which can exercise and enhance people's resistance.
tennis is a movement that requires teamwork. Playing tennis requires members of the team to cooperate with tacit understanding. Frequent tennis can enhance people's teamwork awareness.
exercise time
Suitable for exercise is generally from 10 am to 3 pm.Because it is too cold, the body's muscles, joints, and ligaments will all be limited.Sometimes when you barely do some difficult movements, it is easy to cause damage. Therefore, even if you want to play, you must choose a warmer time period.
precautions
(1) Choose the venue
Playing tennis in winter is also particularly important to choose the venue.If economics allows, it is naturally good to play in the indoor venue.If it is outdoors, be sure to choose a dry venue. Remember not to play on a venue that has not swept or have thin ice.The area of the tennis venue is generally relatively large. After winter rainfall or snowfall, it is inevitable that there will be negligence when cleaning. It cannot be cleaned comprehensive and thorough. There may be a small number of frozen snow or frozen ice.If you underestimate these small pieces of ice and snow and rashly play, you will regret it if you lose your feet.
(2) Choice of the ball
The old ball should be replaced in time when playing tennis, especially in winter.In winter, the weather is cold, and the old ball will look too soft and too heavy. When you hit the ball, you often feel that you ca nt play the ball. It adds a certain burden to the wrist and arm.Therefore, in winter, you must practice with a normal air pressure to ensure that the ball has good elasticity and reduce the load of the wrist and arm.
(3) Adjust the strings
In winter, due to the contraction effect, tennis rackets and tennis lines are different from usual. Before playing, you must pay attention to the adjustment of the ball line.The thermal expansion and contraction coefficient of tennis rackets is usually smaller than the tennis line, so playing in winter often feels tighter.At this time, the number of pounds can be adjusted appropriately, and a slightly reduced three or five pounds to ensure the normal state of playing.In addition, the line is slightly loose, which can also reduce the crispy and easy to break due to the cold lines in winter.Correspondingly, pay attention to keeping the temperature of the tennis racket, and often break the line.
(4) Make enough warm -up
winter is the season when our human bones are fragile. If you are not careful, sudden movements are easily sprained, and severe ones will cause fractures.
The warm -up work mainly includes joint activity, body stretching, jogging and peace ball playback. The wrists, ankles, shoulder joints, elbow joints, and knees must be fully activated.In addition, if the intermediate break is too long and the temperature decreases, it must be warm again before playing again.
Personal equipment
The winter venue is relatively hard, so the requirements for the soles are higher.In winter, you should choose a softer tennis shoes to slow the vibration of the knee joint caused by Running.
When playing tennis, if you feel the elbow pain, you'd better wear the Wrist care while wearing the elbow.And when you choose the Wrist care, you must choose no elasticity. If the elasticity is too good, it will not be a protective effect.And don't be too loose when you wear it too tight, too tight will affect blood circulation, too pine can not play a protective effect.
Play table tennis in winter
OK
winter is a season for accumulation of fat.For 30 minutes for table tennis with a normal rhythm, it will consume 90 kcal of calories. For slimming and weight loss, it will really achieve entertainment and fitness.
table tennis can call almost all body muscles on people in a large scale, which is a whole body movement.
table tennis is generally indoor exercise, and winter is not affected by the weather.
exercise time
The best exercise time is from the afternoon to the evening, and it is almost 1-2 hours each time.
precautions
(1) Warm up before the event
I often do warm -up exercise: back stretching exercise, waist stretching exercise, chest stretching exercise, pulling thigh exercise, pulling leg muscle movement, activity, knee, ankle, ankle movement, jumping exercise, jogging exercise and other forms.After sweating, the body muscles have stretched, and they can be put into table tennis.
(2) Temporary shooting before playing
In winter, the weather is dry and cold, and the ping -pong glue is relatively stiff, and the elasticity is greatly reduced.The flexibility of the rubber becomes a much more damage after contacting the ball and the ball, so it is best to put the racket in the take -off jacket before playing.
(3) Cracking of the ball board
When the ball is finished, the sweat is soaked in the handle, and it happens to encounter low temperature, it will also easily lead to the occurrence of large core cracks and the opening of the handle.So cherish your love shooting, try to store in the warm room, dont let it cold ~
(4) Prevention of exercise damage is more important
winter exercise is prone to injury. You need to pay more attention to protection. In addition to fully doing warm -up activities before playing, proper use of protective gear can also avoid exercise damage.
Personal equipment
(1) What to wear on table tennis
Clothing: In indoors, you can wear short sleeves and sports pants, but warm up first.If you are outdoors, you can first wear a thicker clothes, wait for the sweat on your body, and then reduce your clothes appropriately.
After playing table tennis in winter, you must replace the wet sportswear at the end, so that you can put it on the dry clothes to get out of the stadium, so as to avoid a cold.
shoes: The soles of the shoe have shock absorption, buffer, wear -resistant sole, non -slip.If you are not particular about, you can choose general running shoes and train shoes.You can choose professional table tennis shoes.socks are best to choose sports socks, thickened and well wrapped.
For example, the knee pads, elbows, wrist protection and other protective gear can be used in handy when playing table tennis in winter, which can keep warm and prevent sports damage.
golf in winter
OK
In fact, some areas with warm climate can also play golf in winter.However, in the cold north, most of them are snowing, and the stadium also needs to be maintained, which is in a state of shutdown.If the northerners want to fight golf, they can only wait until the beginning of the spring.
exercise time
It depends on the weather, it is best to choose to play when there is a lack of sunlight, otherwise it is easy to catch a cold in the cold wind.
precautions
(1) Warm warm -up
It is best to use more than a quarter of hour to prepare for activities before playing to allow the body to fully warm up. Each part of each part is activated to avoid injury during exercise.
In winter, the temperature is low, dry and windy, the Skin surface is losing more moisture, and Skin care is a top priority.Before playing, the Skin should be cleaned so that the clean pores can more effectively absorb moisturizing products, and at the same time, let the sweat glands secrete normally during exercise.You will definitely sweat when playing, but do not wash your face with water, or wipe your sweat back and forth. The best solution is to take a bath after exercise, clean the Skin thoroughly, and then use moisturizing Skin care products to supplement the loss of the loss.
(3) Selection of the club and ball
Because the reason for clothes will affect your turning and swing range, your strike distance may be reduced accordingly, so it is best to choose the club to be smaller than usual.
It feels soft when playing in summer, and it is actually just right in winter.For those who want the ball to stop on the hard and fast green greens, use resin epidermis and easy rotation balls to use.For golfers who want to fight against the wind ball and low ballistic, you must choose a controlled ball.Players with a slower head speed. Due to the dynamic dynamic of the ball when hitting the ball, the rotation speed becomes faster, which is relatively suitable for playing against the wind.These choices will vary from person to person, so choose the ball that suits you to better enjoy the joy of winter high.
(4) Swiping and hitting the ball
winter grass grass will be thin, and the ground is very hard. Do not excessive force when swinging, otherwise improper hitting will cause damage to the arm.
winter Glory is difficult to stop the ball, so be careful in the shot of attacking the green, and you can adopt some conservative strategies.
If possible, the indoor exercise field is also a good choice in winter, especially for those who are beginners and friends of the action.
(5) club maintenance
winter is the season that is most likely to damage the club, and it is not uncommon to break the "flying out" situation.So pay special attention to the maintenance of the club.
Before each time you play, you should use a warm towel on the head of the club to warm up, so that the temperature of the club itself should be increased to soften, which can reduce the sudden break at low temperature.The steel club cannot be wiped with a hot towel, otherwise it will rust the pole body, but it is also necessary to preheat the co -connected part of the pole head before playing.After playing the goal, you should do a good job of cleaning up to avoid the dirt mixed between the joints of the club and the rod surface.
Do not put the club in the trunk. If you do nt need to take out the club in the room, do nt let the club stay in the trunk overnight.
Personal equipment
First, choose a warm velvet hat.Secondly, you should choose the appropriate warm underwear, jacket or jacket according to the weather and temperature at that time, and pay attention to whether they have sweat function.In addition, a pair of warm gloves or warm handbags are necessary, and it can be used to warm hands at the interval between hitting the ball.
Pay attention to increased or decrease clothes during the ball. When you hit the ball, you can take off thick clothes, but it is best to wear it immediately after the ball.
