1. The advantage of playing volleyball is to lose weight and shape
Volleyball is a whole body slimming exercise. When jumping, spiking, or moving fast, fat will be decomposed and burned faster, so as to effectively reduce fat in all parts of the body. Data shows that playing volleyball can consume 320 calories an hour.
2. The advantage of playing volleyball is to exercise muscle strength
Volleyball can stimulate the coordinated development of muscles all over the body. The bouncing action when hitting the ball can not only exercise the leg muscles, but also exercise the hip muscles well. It can not only enhance muscle coordination, but also enhance muscle endurance.
3. The advantage of playing volleyball is to enhance the cardiopulmonary function
When playing volleyball, the blood circulation of the body accelerates and the oxygen demand increases. Playing volleyball can exercise cardiopulmonary function and improve lung capacity. In addition, volleyball can also strengthen the heart function of people with irregular heart rate.
4. The advantage of playing volleyball is to regulate the nervous system
Playing volleyball can make the nervous system more flexible, such as lack of concentration and mental weakness, which can also achieve unexpected adjustment effects. Playing basketball can not only exercise your body but also improve your psychological quality. On the court, those with good psychological quality will be flexible and responsive.
5. The advantage of playing volleyball is to regulate mood
Although volleyball is softer than basketball, some of its movements are particularly happy. Before serving, the players hit the volleyball “banging” vigorously on the ground. This is the same as practicing iron sand palm. When the palm is patted, the nerve endings of the fingers and palm will quickly sense the intense stimulation to the brain. The brain will immediately get excited, release hormones, and release the acid swelling sensation of the spine, arms and wrists. After 20 consecutive blows, the general moderate pressure (the scalp is tight) will be released.
6. The advantage of playing volleyball is to regulate the function of spleen and kidney
Running and jumping often are helpful to the hematopoiesis of the spleen; Playing volleyball is not particularly intense. It can not only exercise but also avoid excessive exercise. An appropriate amount of aerobic exercise can help replenish kidney yang and maintain vitality.
1. Semi squat preparation posture: open your feet to the left and right, slightly wider than your shoulders, one foot in front, and bring your toes in slightly. Bend your knees into a semi squat. Lift your heels slightly, tilt your body’s center of gravity slightly forward, relax your arms and bend them naturally. Put your hands in front of your abdomen. Relax your body properly, keep your eyes on the ball, and keep your feet moving all the time.
2. Slightly squatting preparation posture: slightly squatting preparation posture is slightly more forward than semi squatting preparation posture, and the bending degree of both knees is less than semi squatting preparation posture. The movement method is basically the same as the semi squat preparation posture.
3. Low squat preparation posture: the distance between the left and right feet and the front and rear is wider than the semi squat preparation posture, the bending degree of the two knees is larger, the center of gravity of the body is lower and more forward, the vertical line of the knee is higher than the toe, and the two arms are placed between the chest and abdomen.
1. The rules should be clear. The rules of volleyball must be clear. When you play and where you stand, be careful not to stand in the wrong place. The position is clockwise.
2. Pay attention to the amount and intensity of exercise. Self feeling is an important indicator. If you feel a little faster heartbeat, mild shortness of breath, slight heat around the body, reddish complexion, and small sweat in Tianjin, it indicates that you are exercising properly; If there is obvious palpitation, shortness of breath, heartburn, dizziness, sweating and fatigue, it indicates excessive exercise. Of course, if you keep your face unchanged and your heart does not jump all the time, it is impossible to achieve the purpose of sports, and you need to increase the amount.
3. My shoes are sports shoes. In the process of playing, it mainly involves the process of running. You should look at the position of the ball and throw it over, so sneakers are also necessary.
4. Warm up. First, run around the volleyball court for a few circles, change the pattern, cross step, and quickly turn s to run. After running, start to move your wrists, ankles, knees, ankles and hips several times. Next, it’s time to move your knees. Put your hands on your knees to make a small circle. Then relax the ankle joint, turn the left and right ankle joints respectively, and go back and forth several times.
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