What are the exercises before tennis?

Tennis is a sport loved by many people. This kind of sport is very helpful to improve the body's immunity, and regular tennis play can also enhance lung capacity, so this kind of sport is suitable for all kinds of people. Before playing tennis, you should do pre-tennis warm-up exercises, so that there will be no harm to the body when playing tennis. How to do it specifically? The following is a detailed introduction.

Tennis warm-up exercises:

1. Rotation and twist of the neck - do 2-4 rotations of 4 beats (clockwise, counterclockwise). Head twist: gradually twist your head to the left and right with increasing force, and hold for 4-6 seconds.

2. Straighten the fingertips and rotate the wrist----Straighten the fingertips: straighten your arm and put your palm upright, use your other hand to gently bend your fingers towards your body, gradually increase the force, hold for 5-10 seconds, then gradually relax and switch to the other hand. Wrist rotation: Cross your fingers and hold them in front of your chest, then rotate your wrists 8-10 times.

3. Perform two shoulder movements: shoulder rotation and shoulder pressure----Shoulder rotation: do 2-4 4-beat clockwise and counterclockwise rotations with both shoulders at the same time. Shoulder Pressing: Place one hand horizontally in front of the chest, and use the other hand to press the horizontal arm with your forearm from front to back, gradually increase the force, hold for 5-10 seconds, then gradually relax and switch to the other hand.

4. Bend, turn, and stretch your waist to the side. Bend: Place your feet shoulder-width apart, bend forward with your fingertips touching the ground, or touch the ground on the outside of your left and right feet. Maintain each touch for 5-10 seconds. Waist rotation: Turn your waist to the left and right while turning your head to the opposite direction. Do 2-4 times for 4 beats. Waist stretch: Cross your fingers above your head with your palms facing up, stretch them upward as far as possible, then gradually stretch them to the left and right. Do this 2-4 times.

5. Do left and right lunges and push-ups to stretch and relax the legs-----Lungs: Keep the heel of the non-supporting leg on the ground, gradually press down, do 6-8 times. Spread: Lift the toes of the non-supporting leg off the ground and gradually press down. Do this 6-8 times.

6. Rotate your arms forward and backward: Stretch your arms straight and cross them forward and backward 8-15 times. This is an important activity to loosen the shoulder joint.

7. Jumping on the spot and jumping down - Jumping on the spot is called pad step in the terminology: this is a very important and useful step exercise in tennis. Stand on tiptoes of both feet and jump gently on the spot with your toes. Do it 20-30 times. Jumping up: Squat down, put your hands on your knees and then jump up. This is a leg strength and coordination exercise and can be done 5-15 times.

8. Practice and relax the cross-step, which is also an important tennis step like padding.

9. If you do the above warm-up and relaxation exercises carefully, it will take at least 10-15 minutes. You will feel your limbs are more relaxed. At this time, you can hold the racket and do a few forehand, backhand and serve high-pressure swings. Okay, you are ready to go on the court.

These are all warm-up exercises before playing tennis. When doing these warm-up exercises, you must be patient and not miss any of them, otherwise it will easily affect your health. Many people have various physical problems when playing tennis because they do not do these exercises, and severe cases may cause bone dislocation.