Precautions for playing tennis in the summer, precautions for tennis courts

1. Sunscreen and heat stroke prevention.

2. Prevention of water loss.

1. To play tennis, you must first choose the equipment and facilities for leaky beams, including rackets, balls, clothes, shoes and sports venues. Sophisticated equipment and well-equipped courses can speed up the progress of beginners to a certain extent.

2. Before playing tennis, pay attention to warm-up exercises, strengthen the muscle strength of the corresponding parts, and carry out protective fixation on the vulnerable parts, such as bandaging elastic bandages, etc., to prevent sprains.

3. It is best to eat some easy-to-digest biscuit foods 4 hours before exercise to replenish energy, and you should also drink a small amount of water many times during exercise.

4. Tennis elbow is easy to occur when playing tennis, if you want to avoid tennis elbow, you must warm up correctly and make the action standard. Jogging and stretching ligaments are good warm-up ways to return to the world. It is best to learn the movements from a regular instructor, and scientific techniques can minimize injuries.

Note 1: Playing tennis is to avoid injury.

Blisters, the inside of the thumb joint, the part where the palm meets the back of the handle, the forefoot and so on are all places that are prone to blisters, in addition to too little exercise training, the surface of the handle is too hard and too slippery, the sweat of the hands and feet, the grip is too tight or too loose, the sole is too hard, the shoe size is too large, and the insole is not suitable.

Muscle strain. Due to insufficient or inadequate preparation activities, the physiological function of a certain part of the muscle has not yet reached the state required to adapt to the exercise, the training level is not enough, the elasticity and strength of the muscles are poor, fatigue or excessive load makes the muscle function decrease, the strength is weakened, the coordination is reduced, the wrong technical action or lack of concentration during exercise, the action is too violent or rough, the temperature is too low, the humidity is too much, and the quality of the field or equipment is poor.

Preventive measures: pay attention to strengthening the strength and flexibility of the muscles in the vulnerable parts, so that the strength of the flexor and extensor muscles can reach a relative balance, which is an effective measure to prevent muscle strain.

SprainsThe parts of sprain are the heels, knees, and waist. Most foot sprains are caused by the outside of the foot touching the ground first when stopping or running, and one ankle is difficult to withstand the strong force generated by the body's inertia or stopping inertia, resulting in damage to the ankle ligaments, muscles and even bones. Most knee sprains are caused by sideways sprints and stops.

Sudden sprains of the waist often occur when the player stops and changes direction (especially backwards) and turns to run.

Prevention method: strengthen the muscles of the corresponding part to appropriately limit the range of motion of the joint; Protective fixation of vulnerable areas, such as bandaging elastic bandages, etc.; Master the correct method of exertion, and strive to make it proficient and standardized through practice; Don't rush when doing rusty moves; Removal of debris from the site; Prepare carefully for the event.

Pay attention to practicing the basic movements, and the basic movements must be standardized. Pay attention to warming up before exercising, especially in winter. Pay attention to the first time you don't serve hard when you get on the court, but step by step. Otherwise, it is easy to get hurt in the arm.

First of all, you need to warm up to avoid ligament strain, you can first hit the wall at low intensity to warm up. When playing, you should pay attention to the action specification, the wrong action may lead to tennis elbow, or local body soreness, do not only use the arm to exert force when exerting force, tennis is a full-body exercise, pay attention to the coordinated use of waist and leg strength, the center of gravity is concentrated on the forefoot, the body is slightly leaning forward, pay attention to the step before hitting the ball, adjust the body posture, and keep your eyes on the ball swing racket. Don't drink too much water before playing.

This one is a lot.

Before practicing, you must do enough warm-up exercises, otherwise it is easy to strain the shoulders and other more important parts.

When practicing, no matter how well you play, you must do the right thing. As long as the movements are done correctly and practiced well, you will be able to play well slowly.

Stay hydrated.

Be careful not to get hurt, safety is paramount. Also, pay attention to the warm-up and don't get tennis elbow.

Then pay attention to clicking on the ball spot and marking the ball! Listen to the others upstairs!