2019年9月17日火曜日

Easy ways playing tennis !

Easy Ways To Get Started Playing Tennis

A # What are the basics of Tennis ?
All games of tennis consist of six basic strokes: the serve, forehand groundstroke, backhand groundstroke, forehand volley, backhand volley, and the overhead smash. The six (6) basic "Strokes" are the fundamental movements a player performs to hit a tennis ball.
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B # Is Tennis a hard sport to learn ?
Tennis is, first and foremost, a sport of timing and precision. Because of this component, the time commitment required to become a competent player is greater than with many other sports. There are a lot of great athletes out there who are able to rely almost exclusively on their athleticism to learn and excel at sports like football and basketball. They are able to take time off between seasons and in many instances pick right back up from where they left off. Tennis is a bit different because while it helps to be a naturally gifted athlete, it's not essential. There is a lot of repetition and strategy involved (much like with golf) and if you hit enough balls the right way over several years, work on your fitness level, and play enough competitive matches, one can become very good. It's almost a necessity to play year-round. It's extremely challenging to take a substantial amount of time off from tennis and then pick right back up from where your left off. Timing is a huge part of the sport and you'll find yourself VERY rusty if you question ultimately depends on what you're looking to do with tennis. It's not difficult to learn the basics to become a high-level competitive player because of the years of matches and training required with very little time off. It could help if you're already a gifted athlete, but I've seen very poor athletes become amazing tennis players with the right  dedication and training on a year-round basis.
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C # Easy Way learn to play Tennis
As you learn to play Tennis, it's best to start with the basics as a tennis beginner. Once you learn to play tennis study some more advanced techniques.

Here I am sharing with help you begin to learn to play Tennis !

To begin to learn to play Tennis, you need to understand its unusual scoring method (as mentioned articles before).

D # The Tennis Court
After covered scoring (mentioned before in article), the first step to learn as a Tennis Beginner - let's move on to understanding the court. A Tennis court is 78 ft long by 27 ft wide, and divided in half length-wise by the net. At each end of the court, there are white baselines - here, the serves are taken. These are also the out-of-bounds lines- a ball must not bounce beyond them or it's out and the player who hit the ball loses a point.
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Each side of the court is lined with two white marks to indicate the width of the court for singles play and the larger width for doubles play. The short white line extending from the net to halfway down the court is the service court. As a tennis beginner, you can't learn to play tennis without understanding these rules of the court. With ample practice time working on tennis strokes, the right tennis techniques may be in fact a element the can propel a tennis player allowing them to hit shots they never could with their old and inefficient tennis strokes. That means that all of the tennis strokes can be improved, the tennis forehand, backhand and serve are the three biggest tennis strokes in the modern game. All three tennis strokes are also incumbent upon having good tennis technique to make these tennis strokes work.

E # What mean Singles Tennis ?
Now that you understand the court, let's learn to play Tennis with some specifics. As already mentioned, a Tennis beginner can play a singles or doubles game with either one or two players on each side of the net. The game - and, each point - begins with a serve taken from behind the baseline. The ball must bounce into the diagonally opposite service court. (Your serve may be your most difficult stroke as you learn to play tennis). The play - or point - continues until one player fails to hit the ball back or hits it out - of - bounds.

I've spent years in attempts to understand tennis techniques and secrets that few people ever learn in tennis lessons. Most competitive junior tennis players have the privilege of time and money to develop and learn tennis techniques, but maybe you don't. Tennis techniques are an important part for every tennis player and even small changes in tennis technique can result in big improvements.
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F # What is Tennis Serve?
Now we move to what tennis serve. Learning to serve is essential as you learn to play tennis. Here's how (for right - handed players - left-handed players should reverse the directions): Stand with both feet behind the baseline. Assume a sideways stance with your left foot pointed towards the right hand net post. Hold the ball in your left hand. Raise your left hand throwing the ball upwards about one foot in front of your left foot and about eighteen inches above your reach. While the ball in the air, move your racket back and up. Hit the ball at full stretch, with your racket arm straight, at the highest point possible. You are switching the weight of your body from your back foot to your front foot to give added strength to your shot.

Hit the ball with an "up and over" action as if you were throwing the racket at it - and, after hitting the ball, follow through with your swing. This follow through will propel you forward into the court, prepared to hit the returned shot. Good! You're progressing well in your efforts to learn to play tennis! If you're unhappy with your serve - perhaps even miss the ball when you swing - don't worry; this is common when you first learn to play tennis.
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G # What mean Tennis Doubles Game ?
But would if it's a doubles game? How do I learn to play tennis then, you wonder?! Who Serves ? With doubles, the serving position rotates across teams and partners. For instance, if team partners A and B were playing doubles with team partners C and D, partner A would serve first and then it would rotate to partner C and then back to partner B and finally to partner D.
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Also important to know when you learn to play tennis: At the end of the odd-numbered games in a set, including the first game, the players exchange ends of the court. This is true in both singles and doubles games.

H # What Other Thing You Need To Know as you Learn to play Tennis ?
Well, as you learn to play tennis, you need to know how to continue the play. If the serve is successful, the play may continue with a variety of shots. Often, play will continue with groundstrokes. Groundstrokes are shots taken after the ball has bounced once. These can be hit with a forehand or a backhand stroke. The forehand stroke is made with the face of the racket, the palm of your hand facing the ball. The backhand stroke is made with the reverse side of the racket, with the palm of your hand facing away from the ball. To successfully learn to play tennis, you'll need to learn to hit forehand shots; and to successfully learn to play tennis, you'll need to learn to hit backhand shots.

Tennis techniques has adapted for every new generation of tennis players. Tennis forehand technique has evolved, from old school closed stances, to rotational angular momentum hitting styles.
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1). How To Play Tennis with a forehand stroke ?
Begin with the grip. The most common grip in tennis is the eastern forehand; the eastern forehand grip is also the best choice as you learn to play tennis. Use it for your forehand drive and the majority of your shots. Place your hand flat on the racket strings, and then slide your hand down to the handle. Wrap your fingers around the racket. Your first finger should be forward slightly as if you were holding the trigger of a gun. Keep all tensions out of your fingers. The eastern forehand grip is often called the "shake hands" grip by those who have just  begun to learn to play tennis, because, in essence, you are shaking hands with the racket. For most people, it is the preferred grip for serving - particularly, when you first learn to play tennis.
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2). How To Play Tennis with a backhand stroke ?
Next, again begin with the grip. Whether you choose to use a one handed backhand or a two handed backhand, it's important to grip the racket closer to the top bevel with your dominant hand. For a two handed backhand, the non-dominant hand should grip the racket underneath the handle, and keeping your palm rested firmly on the racket handle. Fingers should be free of tension, and not too close together. The grip for the two hander should have your other hand adjacent to the first. It's necessary to practice both the forehand and backhand tennis strokes as you learn to play tennis.
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I # Choose the Right Equipment When To Start play Tennis ?
Finally, choosing the right equipment is essential as you learn to play tennis. Proper grip size avoids pain. To measure the correct grip size, hold your racket hand out palm side up, and measure from the crease of the ring finger to the tip of the ring finger. This should be the measurement around your racket handle, generally about four inches in diameter.

Even your choice of shoes, socks, and other clothing are important considerations when you learn to play tennis. As opposed to running shoes, tennis shoes are made to withstand side - to - side movement. They should have a herringbone tread for longer lasting protection and grip. Socks should be thick and able to absorb sweat, there by preventing infections such as athlete's foot. Generally, tennis clothing is white, a color chosen to best reflect the sun and keep the player cooler. (Wear the appropriate gear even when just beginning to learn to play tennis!).
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J # Must Remember Tennis is a Lifelong Sport
If you learn to play tennis or other outdoor sport, it can be your first step toward a lifetime of fitness and pleasure. Please...
There's no better way to learn to play tennis than with practice; with practice you'll not only learn to play tennis, you'l learn to play tennis well.

K # Please Improve Your Tennis Technique 
If you want to play like the PROS, then you need to have the game. 
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@ Jackie San
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2019年9月13日金曜日

What Is Tennis Sport ?

Tennis is a racket sport that can be played individually against a single opponent (singles) or between two teams of two players each (doubles). Each player uses a tennis racket that is strung with cord to strike a hollow rubber ball covered with felt over or around a net and into the opponent's court. The object of the game is to maneuver the ball in such a way that the opponent is not able to play a valid return. The player who is unable to return the ball will not gain a point, while the opposite player will.

Tennis is an Olympic sport and is played at all levels of society and at all ages. The sport can be played by anyone who can hold a racket, including wheelchair users. The modern game of tennis originated Birmingham, England, in the late 19th century as lawn tennis. It had close connections both to various field (lawn) games such as croquet and bowls as well as to the older racket sport today called real tennis. During most of the 19th century, in fact, the term tennis referred to real tennis, not lawn tennis.
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The rules of modern tennis have changed little since the 1890s. Two exceptions are that from 1908 to 1961 the server had to keep one foot on the ground at all times, and the adoption of the tiebreak in the 1970s. A recent addition to professional tennis has been the adoption of electronic review technology coupled with a point-challenge system, which allows a player to contest the line call of a point, a system known as Hawk-Eye.

Tennis is played by millions of recreational players and is also a popular worldwide spectator sport. The four Grand Slam tournaments (also referred to as the Majors) are especially popular: the Australian Open played on hard courts, the French Open played on red clay courts, Wimbledon played on grass courts, and the US Open also played on hard courts.

What Is Tennis ?

i - Object Of The Game 
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The game of tennis played on a rectangular court with a net running across the centre. The aim is to hit the ball over the net landing the ball within the margins of the court and in a way that results in your opponent being unable to return the ball. You win a point every time your opponent is unable to return the ball within the court.

ii - Player & Equipment
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A tennis match can be played by either one player on each side - a singles match - or two players on each side - a doubles match (as mentioned above). The rectangular shaped court has a base line (at the back), service areas (two spaces just over the net in which a successful serve must land in) and two tram lines down either side. A singles match will mean you use the inner side tram line and a doubles match will mean you use the outer tram line.

A court can be played on four main surfaces including grass, clay, hard surface and carpet. Each tournament will choose one surface type and stick without throughout. All that is required in terms of equipment is a stringed racket each and a tennis ball.

iii - Scoring
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You need to score four points to win a game of tennis. The points are known as 15 (1 point), 30 (two points), 40 (three points) and the fourth would result in the winning point and the end of the game. If the scores went to 40-40 this would be known as deuce. When a game reaches deuce the player must then win by two clear points.

 iv - Winning The Game
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To win the game you must win a certain amount of sets (best of three for women's matches and best of 5 sets for men's matches). Winning a set is simply the first player to reach 6 games but have to be clear by at least 2 games. If your opponent wins 5 games you must win the set 7-5. If the set goes to 6-6 then a tie break is played and it's simply the first player to 7 points.

What Is Tennis Rules ?
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  • The game starts wit a coin toss to determine which player must serve first and which side they want to serve from.
  • The server must then serve each point from alternative sides on the base line. At no point must the server's feet move in front of the baseline on the court prior to hitting their serve.
  • If the server fails to get their first serve in they may take advantage of a second serve. If they again fail to get their second serve in then a double fault will be called and the point lost.
  • If the server clips the net but the ball goes in the service area still then let is called and they get to take that serve again without penalty. If the ball hits the net and fails to go in the service area then out is called and they lose that serve.
  • The receiver may stand where they wish upon receipt of the serve. If the ball is struck without the serve bouncing then the server will receive the point.
  • Once a serve has been made the amount of shots between the players can be unlimited. The point is won by hitting the ball so the opponent fails to return it in the scoring areas.
  • Points are awarded in scores of 15, 30 and 40. 15 represent 1 point, 30 = 2 points and 40 = 3 points.
  • You need 4 points to win a game. If a game lands on 40-40 points it's known as deuce. From deuce a player needs to win 2 consecutive points to win the game. After winning one point from deuce they player is on advantage. If the player wins the next point they win the game, if they lose it goes back to deuce.
  • To win the set a player must win 6 games by 2 or more. The opening sets will go to a tie break if its ends up 6-6 where players play first to 7 points. The final set will not have a tie break and requires players to win by two games with no limits.
  • If a player touches the net, distracts his opponent or impedes in anyway then they automatically lose the point.
  • The ball can ht any part of the line for the point to be called in, outside the line and the ball is out.
  • The balls in a tennis match are changed for new balls every 6 games.
  • A player loses a point if they fail to return the ball in either the correct areas on the court, hits the net and doesn't go into opponent's area or fails to return the ball before it bounces twice in their half.

@ Jackie San
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2019年9月11日水曜日

Easy way to recover after a marathon

How To Recover After A Marathon ?


Every recovery is different, but here are some strategies that can help speed up yours.

First of all, congratulation! You just completed a Half Marathon or Full Marathon! While the hard work is over, there is still some work to be done : recovery.

Postrace recovery is kind of like a box of chocolates - you never know what you're going to get. There are a host of variables that can affect your marathon recovery such as the intensity of the race, the elements, your health, and training season. Every recovery is different, but there are several strategies you can employ postrace that will aid in speeding the rate of recovery so you don't have to avoid the stairs all week.


Just Keep Walking

Cross the finish line, get your medal, take a picture, and keep walking. Although the first instinct may be to drop to your knees and thank the gods that you've finished, that isn't the best way to go. Think about it: You've just asked your body to run 26.2 miles. It's still in Marathon mode when you finish and greatly needs to transition back to normal life. By walking, your heart rate gradually drops, the circulation diverts back to its resting state and flushes lactic acid from the muscles. Walk at least 10 to 15 minutes - back to your car, hotel or cab.
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Eat, Drink and Be Merry After Marathon

Eat small snack within the first 30 to 60 minutes postrace. Save the big meal for later in the day when your appetite returns, and you can enjoy that celebration. The time immediately after the race is more about getting in about 200 to 300 easily - digestible calories from carbohydrates and protein to maintain blood sugar levels, replenish muscle glycogen, and repair muscle tissue. Half of a turkey sandwich, carrots, and almond butter or pretzels will do the trick. If it's a hot race, try a liquid recovery drink. If it's cold, soup gets the job done. Continue to nibble on balanced snacks and meals that are made up of a 3:1 or 4:1 ratio of carbs to protein all day. Sip fluids during the day to rehydrate.
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After A Marathon Go For Chill Out?
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If possible, soak in a cold water or ice bath for five to 10 minutes and consider wearing compression tights. Both can aid in decreasing inflammation in your legs and speed the rate of healing.


Don't Forget To Recover After A Marathon With Get A Leg Up
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Take five to 10 minutes to do the yoga pose "Legs Up on the Wall" or Viparita Karani. It refreshes circulation, gently stretches the legs, and is a great way to internally celebrate your race (especially when wearing your medal).
Recover After A Marathon With Stretch, Roll and Massage
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Wait at least two to six hours after the race to stretch and foam roll and at least 24 hours for a massage. This allows your muscles time to replenish fluids and energy lost and recover from the demands of the race.
Then...
Give Yourself A Break After A Marathon

One of the most common mistakes runners make is running too soon after a marathon. Think of the marathon like a car accident (pleasant, huh?). Your body has been through a tough season of training and 26.2 miles on the road. The best way to recover is not to do more damage by going out for a run the next day (that is your ego talking). Take the day to celebrate. Schedule a massage and do some light walking and stretching. Or tear a page from the women's world record holder Paula Radcliffe's book and take a month off to recover, do yoga, and cross train.

 I am sharing here...
Just for guidance, try this four week plan:
Week # 1 : Cross Train, Rest, And Test The Waters.


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Invest the first week in short, light effort, low-impact cross training activities that will boost circulation, warm your muscles and aid in the healing journey (think: walking, cycling, swimming, yoga, or Pilates). If all feels well later that week, run a short, easy-effort run (30 minutes) to test the waters.
Week # 2 : Run Short And Easy.


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If things still hurt, keep cross training and let it simmer. If you feel good, start back to your normal running frequency in week two, but keep the effort easy and the distance shorter (30 to 60 minutes).
Week # 3 : Run Longer And A Little Faster.


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If things are still going well and your body feels good, ease back into distance and intensity in week three.

Week # 4 : Return To Regular Volume Or Training.


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Now that you've slowly got your body back into a regular running routine, you can return to your pre-marathon schedule if you feel good. If you're running multiple races in one season it is vital to invest in optimal recovery time.

@ Jackie San
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2019年9月9日月曜日

Hydration

It's at one one of the easiest (drink when you're thirsty!) and hardest (sweat rate? Electrolytes? Hyponatremia?) aspects of running: Hydration. For health and performance, runners need to pay attention to what and how much they're drinking before, during and after exercise. Here's the lowdown on drinking up.

Why Hydration Matters ?

Dehydration in athletes may lead to fatigue,
headaches, decreased coordination, nausea, and also muscle cramping happens. Proper hydration is critical for preventing heat -related illnesses, such as heat stroke, which can have serious consequences.
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Aside from all that discomfort, dehydration slows you down. One study showed that even a "small decrement in hydration status" on a warm day impaired runners' performance.

What is Hydration Basics ?

The adult human body is about 60 percent of water, and even light exercise can deplete that percentage, leaving you feeling crummy and interfering with your athletic performance. So, whether you're running, hiking, biking, skiing, swimming, climbing or simply strolling across town, it's important to hydrate properly. To help you learn how, you must read my article. Stay Tune ya...3 Basics you must know

  • Tips for staying hydrated
  • How to avoid improper hydration
  • How much to drink

1 # Tips For Staying Hydrated
2 # How To Avoid Improper Hydration
3 # How Much To Drink

How much you need to drink depends on a number of factors, such as the activity you're doing, intensity level, duration, weather, your age, your sweat rate and your body type. A good general recommendation is about a half liter of water per hour of moderate activity in moderate temperatures. You may need to increase how much you drink as the temperature and intensity of the activity rise. For example, strenuous hiking in high heat may require that you drink 1 liter of water or more per hour. As you gain experience, you'll be able to fine-tune how much you drink. 

Hydration Tips 

a. Keep Water Available : The activity you're doing will likely determine exactly where you stow your water, but the key is to keep it handy. For sports like hiking, backpacking and mountain biking, a hydration reservoir is an excellent option. If you prefer to use a bottle, stash it somewhere accessible, like a mesh pocket that's on the side of many backpacks. For running, consider a handheld running bottle, a waistbelt or a hydration vest.
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b. Drink Often : Rather than chugging water infrequently, take many smaller sips to continually hydrate.
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c. Replace Electrolytes : When you sweat, you lose electrolytes, and if you lose too many, your performance can suffer. If your activity lasts for only an hour or less, this usually isn't an issue, but when you're out for longer it's important to compensate for the loss. Focus mostly on replacing sodium and potassium, but calcium and magnesium are also important. The easiest way to do this is with an electrolyte replacement sport drink. You can buy convenient powders and tablets to pre-mix with water before you head outside or to carry with you while you're out there. follow directions on the packaging for mixing and consuming.
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d. Drink More At Altitude : Doing any activity at higher altitude can lead to dehydration. You're less likely to crave water and feel thirsty at higher elevations, so it's important to drink frequently.
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e. Drink Even In Cold Weather : You may not feel like taking a swig of cold water on a winter day, but it's just as important to stay properly hydrated in cold weather as it is in hot weather. Packing along a hot drink can be a good way to keep yourself hydrated.
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f. Pre-Hydrate : It's common practice to pre-hydrate before exercising. A general recommendation is to drink about 17-20 fl. ox. about two hours before heading out.
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g. Rehydrate : Drinking after exercise gets your fluid levels back to normal and can help with recovery. This can be as simple as drinking a glass of water when you get home, or if you want to get scientific about it, drink 16-24 fl. oz. of water for every pound you lost while exercising.

Also, keep in mind that sometimes you need to rehydrate before you pre-hydrate. For example, if you haven't had any water in a long time, such as after a night of sleeping, you may need to drink some water to rehydrate and then go about pre-hydrating for your activity.


h. Plan Your Route : Water weighs a lot (16 fl. oz. is just over a pound), so if you want to avoid carrying extra weight on a run or bike ride, plan a route that will take you by a water fountain where you can drink or refill a bottle. Another option is to use your car like an aid station and plan an outing that does loops from your vehicle. You can stop at your car to refill a water bottle and grab a quick snack.

In the mountains, either carry enough water to get you through the duration of your outing, or bring a water filter and know where a lake or stream is that you can refill from.

i. Wear Sun Protection : Getting a sunburn can expedite dehydration, so lather up with sunscreen or wear sun-protection clothing before heading out.

j. Set A Timer : If you tend to lose track of the last time you drank, set a timer on your watch to sound an alarm about every 20 minutes as a reminder to take a sip.

Now We Move To...


2 # What The Risks Of Improper Hydration
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 Dehydration
Dehydration occurs when the loss of body fluids, usually through sweating, exceeds the amount taken in. Once you've reached the point of feeling thirsty, dehydration has already begun. If you don't counteract this by drinking water, the body will continue to provide signs that it is running low on fluids: 

a.  Early Signs Of Dehydration : Thirst, Dry Mouth and Decrease In Energy

b. More Serious Symptoms Of Dehydration : Cramps, Headaches, Nausea, The "umbles" (stumbling, mumbling, grumbling and fumbling), dark urine with less volume (note that vitamins like B12 can cause urine to be bright yellow, which may not indicate dehydration), decrease in your performance.

The remedy for dehydration is simple: Drink water. It's better to take frequent sips of water rather than chugging larger amounts infrequently. Adding in sport/energy drinks can help restore carbohydrates and electrolytes.

Double - check your water intake by weighing yourself before and after exercise: You should weigh about the same. If you have lost several pounds, then you're probably not drinking enough water. For every pound lost, drink 16 - 24 fl. oz. of water and plan to increase your fluid intake next time. With that said, it can be very difficult, if not impossible, to maintain your body weight during intense exercise, especially on a hot day, so don't be surprised if you weigh less.


Next We Move To...


3 # How Much To Drink 

 Overhydration
The flip side to dehydration is overhydration, or hyponatremia. This is a fairly rare condition that mainly affects endurance athletes such as marathon runners, ultrarunners and triathletes.
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In hyponatremia, sodium levels in the blood become so diluted that cell function becomes impaired. In very extreme cases, hyponatremia may cause coma and even death.

The symptoms of hyponatremia are similar to dehydration: fatigue, headache and nausea, causing some athletes to mistakenly drink more water and exacerbate the issue.

a. Preventing Overhydration : The key to preventing overhydration is to monitor how much you drink.
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  • Don't Overdrink - Stick to drinking about 10 fl. oz. about every 20 minutes and try not to drink more than you sweat. Weight gain during exercise is a telltale sign that you're drinking too much.
  • Add Salt - Keep your salt levels balanced by occasionally drinking a sports drink with electrolytes instead of plain water and / or eating a salty snack, such as pretzels. You can also take salt tablets.

@ Jackie San
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