Consequences of improper badminton practice

Consequences of improper badminton practice
Basic badminton in particular and sports in general are very good for health. To always have a clear mind in a strong body to ensure the good implementation of life's plans, people turn to sports as a way to maintain health and maintain youth. Many people participate in the practice, but few people know that sports in general and badminton in particular will also cause adverse side effects that profoundly affect human health if they are not knowledgeable about their chosen sport. practice

1. Failed to start:

Warm-up is a very necessary and important preparation stage in the training process because this is the transition period of the body to gradually get used to the toss, catch, turn, and fast movements without straining the muscles. , muscle cramps (cramps). There are those who want to save time in the training ground, so skip the warm-up step.

Warm-up will help the heart rate increase slowly, increase oxygen to the body and increase blood flow to the muscles of the whole body, preventing injury to the practitioner because the muscles have been enhanced with elasticity, so if not There are many injuries that will occur related to muscles such as sprains, hand and foot problems, hip twisting when turning, neck twisting when performing shoulder rotation movements. In addition, not starting up also makes the heart beat suddenly, the body lacks oxygen, so it can easily lead to dizziness and fainting. In the long run, it leads to a lack of oxygen to the brain…

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2. Improperly practicing bad posture when playing badminton makes the body hurt:

– Often put your hands up and down unconsciously: will not be able to react quickly, when moving, the rhythm of the bridge is faulty, so you cannot catch the bridge in time or let the bridge fall too low, so you have to make a move to pick up the bridge. unable to quickly use his demand curve to attack the opponent's points. On the contrary, it is easy to withdraw hand muscles, hand joints.. When playing shuttlecock, the hand holding the racket must always be in the waiting position for the bridge, the other hand must always be in the flying position.

– Improper foot placement and movement: leading to wasted effort because always chasing the bridge, running very hard; The toe moves without a method when moving quickly, it is easy to get caught in the other foot, causing self-injury. Instead, you should learn how to step, dance, swing, and rotate half your body properly so that you don't have to waste energy on chasing the bridge, not picking it up.

– Rotate and return the arm continuously: instead of learning how to rotate the wrist properly so that it does not have to waste effort and still pick up the bridge quickly, catch up with the rhythm and orient to fight back.

- Only put force on one leg: making one leg muscle tired after training, but the results on both legs are not the same. In Basic Badminton, from the forward and backward steps, the force is distributed very reasonably; When the leg goes forward, put pressure on, need to keep the knee in the position behind the toe because pushing the knee forward will put pressure on the joints that stretch the knee and can cause injury; When retreating, the force must be fully withdrawn to the back leg to make a strong support for the fall of the person behind to pick up the bridge...

3. Exercise in the wrong order of the plan as instructed:

Just like the saying "you haven't learned to crawl, you have to learn to run", people who practice badminton also need to be guided through each exercise in order, from easy to difficult; Must be persistent in performing this move to move on to learn another; Avoid learning to dance, every lesson will be learned later, if you re-learn it, you will get bored but practice, there is no standard movement. Thus, not only must the study time be prolonged, but the results are also not as satisfactory as expected.

4. Today there is a break for practice tomorrow to make up for 2 shifts – advantages and disadvantages:

This way of compensating makes you exhausted, even some movements due to over-training will make you tired for a long time.

5. Improper breathing practice, not knowing how to keep breathing – practicing a lot but not being healthy:

Basic badminton also teaches you how to breathe and keep breathing to make you play better and also ensure your health. When we focus on something like picking up the bridge and putting all our energy into hitting back, the common mistake is holding our breath because in your opinion it is to focus more and make more accurate decisions.

But holding your breath for a few minutes can cause fainting. Don't forget that while you're alive, you have to breathe, you need to take a deep breath when tossing the ball, receiving the shuttle and needing to breathe out when hitting the shuttle; When inhaling, the abdomen must expand to contain air and curl the tongue to the roof of the pharynx, then the diaphragm is pushed down to the abdomen to allow the lungs to contain air, contrary to the usual habit when we inhale or draw in the abdomen; When exhaling, you have to pull your belly in to push out the air, the tongue is straight in the direction of the teeth, then the diaphragm is pushed up to the chest to push the air out.

Survey results show that in 100 adults, more than 90 people breathe wrongly, causing many diseases.

Do not open your mouth to breathe and do not open your mouth to inhale. The function of the nose is to inhale and breathe. Inhaling through the mouth brings more bacteria into the mouth because the nosve has nasal hairs whose function is to block dust and bacteria when inhaled, the mouth has no function.

This; Exhaling through the mouth makes you unable to hold your breath, dries your throat, easily causes sore throats, allergies, disrupts breathing ...

6. Basic badminton training is essential for weight loss – right but not enough

– Practice when hungry or hungry after training but try to fast so as not to gain weight: Women for basic badminton in particular and other sports in general pay special attention to the ability to lose weight quickly… That is true, but besides that, you have to practice first to create a toned figure, which also increases metabolism, so when exercising energy, there must also be a compensatory mechanism. on the amount of calories lost, but according to the needs of the body, not just trying to consume calories to lose weight without paying attention to the exchange mechanism that must be in and out. Thus, the body will be exhausted.

– Do not dare to drink a lot of water for fear of a big belly: remember that 70% of your body is water, if you do not regularly make up for the amount of water lost due to perspiration during exercise, your body can easily lead to a condition. dehydration. During exercise, you need to drink ¼ or ½ cup of water every 20 to 30 minutes. Because when you are aware of thirst, your body is partially dehydrated and this can adversely affect your ability to endure and focus.

– Only eat fruits and vegetables without adding enough protein, starch, and sugar: Eating a lot of green vegetables and fruits is good but not enough. But must eat according to the nutritional needs of the body, combine a variety of foods from 4 main food groups including starch (rice, bread, cereals..); road; protein (types of fish meat..); fat; vitamin; Mineral salts and fiber, but all must be used in moderation, in doses, not abused, it cannot cause weight gain, but on the contrary, it also helps the body to have enough nutrients for better health and exercise.

7. If you practice sports, feel free to eat and drink – a misconception for health:

It's not every day that you go to the training ground regularly and then come home to eat whatever you like, drink any kind of water you like regardless of the harmful effects that will not affect your health and your training. where. So even if you are following the basic badminton class consistently and consistently, remember to pay attention to your eating habits:

- Do not use stimulant drinks regularly (if not in special cases of force majeure) such as: beer, wine, carbonated soft drinks, too sweet drinks. If you are a person with above average or near excess blood sugar, remember not to drink a lot of sugarcane juice because sugarcane juice is actually raw sugar.

- Do not eat a lot of canned food, fast food. It is best to use food that has just been bought and processed carefully at home to ensure food hygiene and safety.

- Moderately loaded with starch, sugar, protein, fat ... according to the body's needs. Because when the amount of calories you take in is too much to burn, instead of converting it into energy, the calories you take in will turn into that obnoxious layer of fat.

8. Combining exercise with the use of drugs to support vitality, or lose weight for good health can help reduce pregnancy disability:

Many people have misconceptions and like to hear, like to see advertisements, easily believe that using a certain drug without exercise can still have the same health as Hercules or taking a certain drug immediately in a short time to have a model body.

That is unthinkable. Any medicine is a double-edged sword, no medicine can replace exercise and a healthy diet. As you know, sports bring health. If you are healthy, you won't get sick, if you don't get sick, you don't need medicine. So exercise can replace medicine, but medicine can never replace exercise.

For example, stimulants are merely psychostimulants that are euphoric for a short period of time, but they are not actually euphoric, so after the effect of the drug wears off, your body will fall back into depression. The more tired you are, the more you want to take the drug, gradually you and your body are dependent on the drug, which seriously affects the nervous system, the antibodies in you are also gradually consumed without continuing to produce because the body The habit of relying on supportive drugs makes the body weak and dependent on the drug.

The same is true of weight loss drugs, it makes the body lose the feeling of hunger, cravings, so the body cannot meet the necessary food needs, leading to weakness, dizziness, and dizziness. face .. and more dangerous, long-term use is likely to cause you to suffer from anorexia, not only affecting work, daily activities, affecting the brain but potentially causing death because you're exhausted.

9- Try to sleep less to get up early to exercise:

Going to bed early and waking up early helps the body to wake up with more energy to work better. But if your time and work do not allow you to sleep early but you force yourself to get up early, it is not only not good but also dangerous for you. Sleep is one of the most effective ways for your body to recover. When you sleep your body secretes growth hormone substances, IGF-1 and Testosterone. All of these hormones help with the body's recovery. At the same time, good sleep helps you get energy for the next day's workout. So never try to sleep less to get up early to exercise.

10. Shower right after exercise – cool but unwell:

Many people after exercising, because the body produces a lot of sweat, the body temperature is also high, so they rush to the bathroom to cool off. This is not healthy at all. Because during exercise, blood will increase flow to the muscles, when stopping exercise, blood continues to circulate strongly for a while.

If you take a bath at that time, the body is increasing metabolism, the vessels are dilated and sweating a lot, which will disrupt the balance of the body. Therefore, it is necessary to rest after exercise for 10-20 minutes to let the body return to its normal state, and it is best to take a warm bath. In addition to bathing as soon as the body is still sweaty, you may soon have problems with ringworm or ringworm.

Bathing also needs a method such as: when you can't take a bath with warm water after exercising, you should wait for the sweat to dry, then pour water from the bottom of your feet to the top of your head to let your body get used to it, then shower normally. You should not flush the water from the head down because then the body is not used to the low temperature of the water, you will easily get colds, headaches, cramps.