A healthier way to exercise than walking! Hurry up to practice when the weather is warm, a real longevity exercise.

Practice swinging! The all-cause mortality rate of people who swing sports is reduced by 47%. Swing exercise can stimulate shoulder muscles and arm biceps and triceps, effectively enhance the strength of shoulder and arm muscles. In particular, the leg muscles will be effectively exercised. 4. Staring at the ball can promote the adjustment of the eye movement, and the stiff shoulder and neck due to long-term bow office and entertainment will also be trained. 6. Swing exercise requires at least 2 people to adapt the body to the feeling of faster blood flow and muscle extension, and then gradually increase the intensity of the exercise, and then fully stretch and recover after training. Jogging, leg pressing, rubbing joints and stretching muscles are common methods. Pay attention to the standard of action when exercising. The relaxation time should not be less than 20 minutes. Through pressing, stepping, swinging and other techniques to relax the leg and arm muscles 02 choose the right equipment racket is a necessary equipment for swing sports, swing sports do not have to practice every day.

Everyone knows that exercise is good for health, and spring is a good time to carry out outdoor sports.

But do you know which kind of exercise is most beneficial to your health?

It's not walking.

Keep your head down for a long time and practice your swing!

Previously, a research article on exercise published in the Lancet, a famous medical journal, showed that after tracking 80,000 people for 10 years, the researchers found that compared with subjects who did not participate in the corresponding exercise.People who swing sports have a 47% reduction in all-cause mortality, ranking first among common sports.

Swimming ranked second and aerobics came third.

So why are racket sports (badminton, table tennis, tennis, etc.) so good?

Medical experts gave the following summary:

1. Swing exercise can stimulate shoulder muscles and arm biceps and triceps, effectively enhance the strength of shoulder and arm muscles.

two。 In the process of fast movement, the whole body muscle coordination is needed, especially the leg muscles will be effectively trained.

3. In the process of exercise, the brain needs to think quickly and nervously and has a brain-strengthening function, which can delay cerebral arteriosclerosis in the elderly and make them maintain their thinking and memory.

4. Staring at the ball can promote the regulation of eye movement and accelerate the blood supply and metabolism of eyeball tissue.

5. In addition, in the process of raising our heads and waving our rackets at a time, our shoulders and necks, which are stiff due to long-term bowing to work and entertainment, will also be exercised.

6. The swing sport requires at least two people to participate, which helps to build a healthy social relationship.

Make 4 preparations before swinging.

01

Do a good warm-up

It is recommended to fully warm up before exercise, let the body adapt to the feeling of faster blood flow and muscle extension, then gradually increase the intensity of exercise, and fully stretch after training.

Generally speaking, the preparation time for activities should not be less than 10 minutes.

Jogging, leg pressing, rubbing joints and stretching muscles are common methods.

Pay attention to the standard of action when exercising.

Relax the whole body before catching the ball, the big arm drives the forearm, and then drive the fingers and wrists to hit the ball hard, do not swing the arm.

The relaxation time should not be less than 20 minutes.

Two people can relax each other, or they can relax themselves, relaxing the muscles of the legs and arms by pressing, stepping, swinging and other techniques.

02

Choose the right equipment

Racket is a necessary equipment for swinging sports, for beginners, try to choose a lighter racket.

The weight of the racket used by women is between 270g and 280g, and that for men is between 300g and 315g.

For badminton rackets or tennis rackets, the net line should not be adjusted too tightly, so that you can hit the ball back without having too much shock when hitting the ball.

03

Control exercise time

Exercise is good, but you should control your time.

Generally speaking, swing sports do not have to practice every day, three to five days a week, once a day has the greatest health benefits.

In terms of length of time, the best time for each exercise is between 45 and 60 minutes.

Less or more than the above-mentioned exercise frequency and time may have a negative effect on health.

04

Control exercise intensity

The middle-aged and elderly groups are more inclined to fitness, it is better to sweat a little when doing swing sports, and they should feel relaxed and comfortable after exercise.

For the elderly, swing sports to stretch the body and mind is appropriate, play more defense, less smash, do not be too active to save the ball, so as not to cause damage.

More importantly, the main purpose of exercise is to benefit the body and mind. Middle-aged and elderly people should not get angry or blindly increase their exercise intensity for winning or losing for a while.

Tips

Swing exercise requires the integrity of the body structure. If your shoulder, elbow and knee joints have been seriously injured, or suffer from lumbar disc herniation or spinal canal stenosis, it is recommended to reduce swing exercise to avoid aggravating joint damage.

Patients with cardiopulmonary disease, rotator cuff injury, osteoporosis and severe scoliosis are not suitable for swing exercise.

Some middle-aged and elderly people with basic diseases had better carry out pre-exercise check-ups and tests under the guidance of doctors before exercise to ensure exercise safety.