Many people think that table tennis is a
simple sport or not even a sport due to the thinking that for this sport you
only need the hand, but everything of this is incorrect, the muscular function
is complete in all the body; that’s why physical preparation is fundamental to
table tennis players in order to have a good condition to resist the trainings
and principally obtain good results in competitions; this preparation should be
focused in legs and arms. The works for legs should be focused in reaction and
force; based in rapid movements from side to side, jumping, running sprints and
lift weights.
Muscle development in table tennis is
fundamental to practice this activity, this start from the feet up to the head,
using more than the 80% of the muscles. In the legs the most important muscles
are: the quadriceps, the twin muscles, and the abductors; these muscles give
power and resistance to the legs in order to move rapidly side to side to the
table. In the superior part of the body, especially in the arms, the biceps,
triceps, and the trapezium; finally in the abdomen the most important muscles are
the intercostal muscles which are involved in the movement of rotation of the
body.
Table tennis needs a lot of requirements
such as physical preparation, equipment, psychological preparation, etc. so as
any other sport, anything is complete with a correct meal plan and this should
be specific to each sport according to its necessities. In table tennis the
meal plan for trainings and competitions must be focused on carbohydrates
such as bread, pasta, cereals, legumes, etc. These polysaccharides have rapid
and lot reserves of energy in the body and also have a quick digestion process. The hydration is also fundamental for resistance and not feeling tired
when playing a match, this process must be done before playing because the most
notable symptom of dehydration
is being thirsty,
also a good form to recover the physical condition is eating a banana in the
middle of the training or tournament, and one of the best but unknown form of
recovering from exhaustion is the 7 UP but without the gas. The
most common error in an athlete who doesn’t know how to
hydrate is to expected the fatigue and exhaustion and then get hydrated without knowing that just being thirsty
means to be already dehydrated. Finally, after the competition is recommendable to consume
proteins and a little of fats in order to recover the muscular mass and all the
minerals and vitamins of the body.
Table tennis is a very complex sport
because of the use of muscle structures, physical preparation and the meal
plan. All of these components may vary according the sport, but in table tennis
this components are more complex than many other sports. According to NASA data this sport was determined to be the most complete and with more federated around
the world(en.wikipedia.org) . This makes that
this sport need a more specific and specialized preparation in all kind of
aspects, as the physical and mental part. Many studies said that some sports
are easier than others because we suddenly make similar actions in our normal
life, for example: kicking a rock in the street are principles of soccer, also
throwing things like a ball or trash to the air or to a basket are principles
of basketball, so in conclusion, we unconsciously have an idea of this sport
and that’s why this are one of the most practiced sports in the world, because
of its complexity. Table tennis differs from these sports because instead of
only be focused in force, movements, etc. this sport is highly influenced by
mental processes such as making strategies in order to win a point, and that’s
why it requires a special preparation.
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