What are the precautions for playing table tennis?

As table tennis has become an iconic sport in our country, many people now play table tennis with three or two friends during their daily rest time. Friends who like to play table tennis may find that there are old people and children in the crowd, all of which are for the purpose of maintaining good health. So, what are the precautions when playing table tennis?

Although table tennis is fun, you still need to strengthen your self-monitoring during the exercise to avoid adverse effects on the human body. 1. Check the surrounding environment. The area around the table should be relatively spacious, without any obstacles too close to avoid injuries during the exercise. The ground should be dry. If there is water on the ground, it should be wiped dry in time to prevent slipping and injuries.

2. Do some warm-up exercises. Before exercising, you should do some specialized exercises, such as jogging, calisthenics, and moving the joints, ligaments, and muscles, so that the human body can adapt to the requirements of table tennis.

3. Control the exercise load. Competitive competitions should be avoided for middle-aged and elderly people. Because as the level of competition increases, the intensity of exercise will also increase, which may have adverse effects on people with weak heart function and should be given sufficient attention. Therefore, you should properly control yourself according to your personal constitution and physical condition to avoid excessive fatigue. Generally, each exercise lasts 30 to 40 minutes with a heart rate of about 120 to 130 beats per minute to achieve the exercise effect. For patients with cardiovascular disease, it is a different matter.

4. Carry out relaxation activities. After exercise, you should promptly perform relaxation activities, such as jogging, swinging your limbs, local massage, etc. The time for finishing activities is generally 5 to 10 minutes.

5. Prevent sports injuries. When playing table tennis, the wrists, elbows, shoulders, and waist exert greater force, which can easily cause excessive traction of the wrist tendons and tenosynovitis around the shoulder joints. Other joints such as the knee and waist may also be injured due to improper exercise. Therefore, exercise should be gradual, from small to large amounts. You must master the correct way of playing to avoid injuries.

As for what to pay attention to when playing table tennis, everyone has a clear understanding through the above introduction. In fact, playing table tennis after get off work or in your free time can greatly help you keep fit. It can also help you develop your character and meet some friends who love sports. The elderly can also better prevent the occurrence of some diseases.