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Hind legs very tired playing tennis

xiaobing_9122010-02-15 13:11:04 +0000 #1
amateur, tennis once a week, usually Saturday, every 3 hours or so, after each fight, arm feel okay what is the tired legs in particular, may I ask how to train leg it
aspirinia2010-02-15 13:16:25 +0000 #2
arm is not tired, easily tired legs, indicating your hair force approach is correct, the pace of movement is also very active, should not force the issue, your root cause is not fully warm up.

You can play three times before they ran around the venue, not a rope sling 50 or under 50, under their own jump, squat stand about stretching. Legs first event was opened, not easily tired, and not easy to strain. If it is part of the quadriceps easily tired, which can be bundled with the thigh and shin to look at the bottom of dressing.

Upstairs that speaks enough to talk about strength training in detail, and I will not say more.
weier08192010-02-15 13:19:37 +0000 #3
. . You this interval is a bit long? Once a week. And each also contains a link to play 3 hours. . .

I personally think. If you can not have the time once a week, but can not be a continuous fight for so long, because a week for work or study there was no time to practice physical fitness. A slap up 3 hours unreasonable and unscientific. . .

For your tired legs. Arms do not do so feeling. . I do not think like people who just started playing tennis, Hehe. Basically, people who just started playing tennis, should be greater than the leg pain arm pain in the Oh. . .

Your leg pain may be due to a time when practicing is always squat legs and too frequent or too big margin. . The specific reasons because I did not see you so I can easily conclusion.

As for the leg exercises. There are many ah, such as on the basic of running, weight-bearing ran and, Dunqi the like.

This is what I find on the network, and I hope to help to you.

------------------------------------------ Leg muscle training --------------------------------------

from the quadriceps squat after start position

standing Squat Rack ago, the knees, hands holding the barbell squat rack in the back of the neck and shoulder shoulders. Take two steps forward, his legs open, slightly wider than shoulders, toes slightly outward write, the body movements during straight

knees, squatting to the thigh or slightly above and parallel to the ground, still a second, thighs and buttocks forced to make two pedals to make the body back to upright. Required to repeat a few times and groups do. Upon completion, return a few steps, the barbell back squat rack.

Squat when breathing method of breath, inhale starting immediately.

Note that points in the process of doing the whole movement, the back should be straight, upper body Do not lean forward, hips do not, after the conflict, lumbar to collapse, action to stabilize. Fast legs straight, the force to straighten the knee.

----------------------------------------------- ---------------------------------

quadriceps before the start position squat

standing squat rack ago, the knees, hands holding the barbell squat rack shoulder care in the chest. Take two steps forward, his legs open, slightly wider than shoulders, toes slightly outward write, the body movements during straight

knees, squatting to the thigh or slightly above and parallel to the ground, still a second, thigh and hip forced to make two pedals to make the body back to upright. Required to repeat a few times and groups do. Upon completion, return a few steps, the barbell back squat rack.

Squat when breathing method of breath, inhale starting immediately.

Note that points in the process of doing the whole movement, the back should be straight, upper body Do not lean forward, hips do not, after the conflict, lumbar to collapse, action to stabilize. Fast legs straight, the force to straighten the knee.

----------------------------------------------- ---------------------------------

quadriceps legs and give the starting position

sit in the "Leg quote rack "on the bottom, curling up his legs to withstand the entire soles of the feet increase the bottom plate.

Action

legs were forced up the process of tread plate, to the legs completely straight, while striving to quadriceps contraction. Still a second, knees, so that gradually increase the board down to the first card set height. Repeat do.

Breathing

firmly placed boards inhale, back down when you breath.

Note that points

supine, the hip is the center of the bottom plate of the increase. Pedal board, the entire foot flat bottom plate affixed to live.

----------------------------------------------- ---------------------------------

quadriceps Seated Leg flexion and extension

sitting on the starting position autocratic bench on the other side of the roller with the weight of the barbell to be films, feet hooked roller, leg and thigh into a 90-degree angle.

Action

legs during quadriceps contraction force, straight knee joint, so that leg up straight. Still a second, hanging leg, repeat do.

Breathing

firmly placed boards inhale, back down when you breath.

----------------------------------------------- ---------------------------------

biceps femoris Vertical Leg quote

starting position

Station In a high or a low stool on a piece of wood, one foot department a dumbbell, natural straight hanging in wood, another legs weight, one hand or two hand on the wall or wood.

Action process

knees, the legs bent backwards as far as possible force, still a second, at the same time try to biceps contraction. Natural cast down leg to its original position, repeat do.

Bend your legs when breathing method inhale, drooping when the breath.

Note that elements of

bent leg, do not let the thigh before and after the swing.

--------------------------------------------- -----------------------------------

biceps femoris Prone Leg give the starting position

prone on a dedicated bench, two ankle extensor hook in roller below the roller with the other side of the weight of the barbell to be film.

Action process

knees, the back leg bent, to the highest point, try to shrink the biceps. Still a second, straight leg next to its original position, repeat do.

Bend your legs when breathing method inhale, put aside when the breath.

Note that elements of

bent leg, the thigh flat paste stool surface. If there is no dedicated Leg move stool, can be prone on a bench in general, foot, Department dumbbells, barbells to do films.

----------------------------------------------- ---------------------------------

leg to stand toes

starting position to lift the bar on the neck After the shoulders, legs open, toes slightly inside or outside the charge-off deduction, standing on skids on the soles of the feet, heels exposed outside the skids.

Action process

contraction calf muscle groups, so that heels as possible, so that the total gastrocnemius muscle to tighten. Still a second, to lay down their heels, restore. Repeat do.

Breathing

bring heels when breathing, lay down when you breath.

Note

heels on the main points raised and fall when the focus of attention to maintaining a stable, physical Hing Wah Street West is high, or take the lead on the forehead to mention. Fall, let the heel lower than the skids surface.

----------------------------------------------- ---------------------------------

leg donkey-style toes

with the soles of his feet standing on the starting position a the edge of a long skids. Forward bent body, two hand on the front bench. Let sit behind a companion riding on the hips.

Contraction calf gastrocnemius action process, so that as far as possible on the heels raised, still a second, lowered heel, repeat do.

Breathing

bring heels when breathing, lowered when the breath.

NOTE points

to make riding companion in the body as possible after the sitting, the body weight mainly on the pressure in the hip, rather than around the waist. Heel lowered below the skids when surface. The first few, do not immediately reach the highest level so as to avoid leg cramps, and then gradually increased, and the total contraction in gastrocnemius. Heel down, as far as possible below the skids surface to increase the lift range.

How to exercise leg muscles

--------------------------------------- -----------------------------------------

big leg muscle is divided into pre - lateral group, the latter groups and inside groups. Quadriceps, a former lateral group of muscles is one of the most powerful body, which includes the rectus muscle, muscle stocks, stocks and shares of muscle muscle. This four muscle function is to maintain the femur vertically in order to maintain the body upright and help to squat and stand up. Anterolateral group of muscles are the body of one of the longest sartorius muscle and tensor fascia lata, the former allows bending and external rotation thigh to lower leg bending and internal rotation, such as the shuttlecock when the leg movements; The latter allows the thigh bending and internal rotation, but also right thigh muscle contractions play a supportive role in supporting.

After the group of muscles biceps femoris, semitendinosus and semimembranosus. Biceps femoris of the function is to lower leg bending and external rotation, the thigh after the extension; semitendinosus and semimembranosus leg muscle function in addition to rotation, the rest are with the biceps femoris.

Inside the muscle group of large adductor muscle, the pubic bone muscle, short adductor muscle, long adductor muscle and the gracilis muscle. The inner thigh muscles guaranteed income, external rotation, extension, bending and leg bending and internal rotation.

A small leg muscle group is divided into before and after group and lateral group. The former group of muscle function is to make feet and toes to complete the various activities; after the group of muscles in running and jumping when the tread after take-off when the action plays an important role; lateral group muscles main function is to maintain the arch of the foot.

Thigh muscles is the most powerful muscles in the human body, one can say that it is not only the basis of body strength, but also the basis of body-building body. If the thigh and calf muscles developed, upper body muscle was trained better, man becomes more deformed, body shape and fitness of naturally less well-proportioned.

Weight-bearing squat barbell placed on the shoulders behind the neck, hands holding bars, body erect, chest abdomen, waist and back muscles to maintain tension. And then squatting to the knees all bent knees, pause, to stretch out the quadriceps contraction forces stand up, legs straight, and make strong quadriceps tension, Pause. Re-squat. This action breathing There are two ways: light loads, squatting when the breath, starting immediately suction; heavy-duty case, the first inhale, then squatting, standing before the breath, inhale and then stand up. Exercise, do the last few squat maneuvers, such as shortness of breath, may also stand up straight after the fast breathing several times in order to inhale more oxygen. When the idea to do the movements should focus on the quadriceps. This action may also be holding a dumbbell or two shoulder sandbags, rice bag to practice. Seated calf stretch seated, shoed iron shoes (with dumbbells or sandbags can be tied feet) to the contraction of quadriceps strength to make a calf stretch, quadriceps strongly taut, pause, and then put down Redo. When you inhale straight leg, when the calf down breath. Ideas should focus on the quadriceps. Two straight legs simultaneously can also be alternately straight.

Prone Prone leg flexion stool, iron shoed shoes (with dumbbells or sandbags can be tied feet) to the contraction of biceps femoris force, so that the two legs bent at the same time to the thigh, biceps femoris strongly taut , pause, and then lay down redo. When the calf Shangqu inhale, put aside when the breath. Ideas should focus on the biceps femoris.

Upright weight-bearing toes grip the barbell placed on the shoulders behind the neck, feet 10 cm thick wooden stand on the exposed wooden heel. To the triceps muscle of calf contraction brought heels, so strongly taut triceps muscle of calf, pause, heel drop, has fallen to below the wood surface can no longer low-up. Then redo. When you inhale to bring heels and fall when the breath heel. Ideas should focus on the triceps muscle of calf. At the foot of mat board, in order to make the triceps muscle of calf to fully extend, so that when you bring heels, it takes greater strength, so that triceps muscle of calf to be a more thorough exercise. The same movements and weight-bearing squat, squatting, and since only immediate full weight-bearing toes. When the legs fully extended, the heel and then put aside, so that triceps muscle of calf to relax, and then filed heel with toe supporting the body to do the movements. Immediately from breathing, squatting when you breath, ideas should focus on the triceps muscle of calf.

Sitting weight-bearing toes sitting, barbell placed on the thigh near the knee, two hand bars, feet tread the boards in the 10 cm thick on the exposed wooden heel. Filed heel, so strongly taut triceps muscle of calf, pause, heel drop below the wood surface, until no longer low-up. Then redo. When you inhale to bring heels and fall when the breath heel.
pointone2010-02-15 14:00:09 +0000 #4
also think you are: playing tennis tired legs it!

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