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Sports can be a great way to get and stay fit, let off steam or provide an outlet for your competitive spirit. Whatever your height, weight or build, there is probably a sport for you. Some sports, such as football and rugby, involve physical contact. As physical contact can lead to injury, you may be better off sticking to non-contact sports, particularly if you just want to play sports for fun or to stay fit and healthy.
Racquet Sports Racquet sports are all mostly non-contact. Badminton, tennis, table tennis racquetball and squash are all good examples. Any contact is limited to accidentally running into your partner if you are playing doubles or games like squash and racquetball where both competitors play side-by-side. 안전놀이터추천 Racquet sports, which involve running, jumping and lunging, provide a fun and energetic total body workout. Some Olympic Sports Many sports fall under the umbrella of athletics in the Olympic Games, including long distance running and sprinting, long and high jump, discus and javelin throwing and multi-sports events such as the decathlon and heptathlon. All Olympic athletic events are non-contact. Accidental contact in running races may result in disqualification. Gymnastics includes the beam, vault, floor, rings and high bar. Like athletics, gymnastics is strictly non-contact with the exception being acrobatic gymnastics, for which gymnasts perform in pairs and one lifts or supports the other. Team Sports Many team sports involve contact and that aspect means some are wary of participating in them because they pose a certain risk of injury. There are, however, some team sports that involve no purposeful contact. These include volleyball, cricket, rowing and ultimate frisbee. Shooting Sports Shooting sports are completely non-contact and actually require a lot of calm, steady breathing and concentration. Clay pigeon shooting, pistol shooting, archery, crossbow shooting and rifle shooting competitions are all examples of non-contact shooting sports. Biathlon, the combination of shooting and skiing, and modern pentathlon, in which running and shooting are included with other events, are other examples of shooting sports.
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Contents 1. The Standard Lunge Exercise 2. Pistol Squat Form 3. Muscles Worked During Lunges and Pistol Squats 4. Program Considerations Lunges and squats are typically grouped together as efficient lower-body exercises. As with many fitness activities, both lunges and squats have spawned variations, including -- in the latter case -- pistol squats. The exercise, also known as the single-leg squat, challenges your balance while developing lower-body strength. Always warm up with five to 10 minutes of light cardio activity before you do any exercises, including lunges and pistol squats. The Standard Lunge Exercise
Perform a standard body-weight lunge by stepping forward, keeping your torso erect and lunging. When you move your right foot forward, for example, plant the foot flat on the floor, bend your front knee at 90 degrees and don’t let the knee pass your toes. Your left knee should stop a few inches above the floor while your left heel should rise as you balance on the ball of your left foot. Step back with your right leg and then repeat the exercise with your left leg lunging forward. Perform more intense lunges by holding dumbbells or balancing a barbell on the back of your shoulders. Pistol Squat Form Begin a pistol squat by standing straight with your arms extended in front of you to help you balance on one foot. Raise your left leg and extend it forward, keeping it fairly straight and as close to parallel with the floor as you can manage. Bend your hips and your right knee simultaneously to squat straight down. Stop when your right thigh is roughly parallel with the floor.토토 Keep your back straight and your left leg in the air. Press through your right foot and ascend to the starting position. Complete a set with your right leg and then repeat the exercise with your left leg. As with lunges, you can make the pistol squat more challenging by adding weight. Hold dumbbells in your hands or a barbell with your arms extended in front of your chest. You can also descend lower during your squat. Muscles Worked During Lunges and Pistol Squats Both lunges and pistol squats target the quadriceps muscles in the front of each thigh. The gluteus maximus, adductor magnus and soleus assist during both exercises. Common stabilizing muscles in both activities include the hamstrings, gastrocnemius, gluteus medius, gluteus minimus, quadratus lumborum and the obliques. The erector spinae, rectus abdominis, iliopsoas, tensor fasciae latae, pectineus and sartorius are also engaged as stabilizers during pistol squats. The tibialis anterior helps stabilize your movements during lunges. Program Considerations Perform both lunges and pistol squats together during a total-body, lower-body, leg or thigh exercise session. Do eight to 15 reps per set of each exercise while performing equal numbers of reps with each leg. Depending on your exercise goals, work your thighs one to three times per week. Contents 1. Introduction to water polo rules 2. How many players are on a water polo team? 3. Winning the Game 4. Scoring 5. How Long is a Game? Water polo combines the speed of swimming with the strength of wrestling and strategy of soccer and basketball. Among the oldest Olympic team sports for men and the newest for women, Olympic water water polo players are said to be the best-conditioned athletes on the planet. Like soccer, the offense starts with a counter-attack or fast break and players advance the ball by passing or dribbling. 토토사이트 Half-court offense and defense share many aspects of basketball. Players “pick & roll” to the goal and try to work the ball to their center position who must overpower the opposing player after wrestling for position. Defenses often switch between man-to-man and zone depending on the strength of their goalie. Physical contact is the norm and minor fouls occur frequently keeping the referee busy. Major fouls for over-aggressive play result in a 20 second ejection. Like hockey, there is a “power play” while the 6 offensive players try and score on the 5 remaining defenders. Many swimmers & swim coaches credit water polo training for enhancing strength and quickness. Although youth water polo is just reaching North Carolina, it’s very popular elsewhere and there are many opportunities to compete at the collegiate level and into adulthood.
Introduction to water polo rules Put simply, there are goals at each end of the pool and the winner of the game is the team that scores the most goals by getting the ball between the posts. Players are not allowed to touch the bottom of the pool and have to tread water the whole time. Water polo players use a movement called eggbeater which is more efficient than the normal action of treading water. Players can move the ball by throwing it to a teammate or swimming while pushing the ball in front of them. They can only hold the ball with one hand, other than the goalkeeper who can use both hands. The match starts with a swim-off. The ball is released in the middle of the pitch with the players lined up along their own goal lines. The first team to reach the ball has the first possession of the game. After each goal, the team who conceded resume the match with the ball. All players for each team must be in their own half at the resumption of play. Water polo matches have two referees with one stood on either side of the pool. The referees are in control of the game and are the only officials who can award fouls. Click here to find out more about fouls and the physicality of water polo. How many players are on a water polo team? In senior water polo and most junior games, water polo teams consist of 13 players. Each team is allowed to have seven in the water at one time – six outfield players and one goalkeeper. Except for the goalkeeper, players move continuously around the pool during a game. Most teams structure their outfield players with one centre back, one centre forward, two drivers and two wingers. Click here to find out more about water polo positions. Water polo players need remarkable stamina because of the considerable amount of holding and pushing that occurs during the game. As it’s such a fast game and can be quite draining, each team is also allowed a maximum of six substitutes (one goalkeeper and five outfield players). Players can be substituted in and out of the game at any time although the goalkeeper can only be replaced by the substitute goalkeeper and the outfield players by designated outfield substitutes. The player coming in to the game can only enter the match at the following times: during the intervals between periods of play, after a goal has been scored and during a timeout Winning the Game At the end of a match, if a game is tied, then a penalty shootout is used to determine the winner, where all 5 players from each team shoot alternately from the 5m line. If the score remains tied, the shootout continues until one team misses and the opposition scores. Overtime and shootouts are very common in Water Polo. Scoring In Water Polo, a goal is scored when the ball completely passes the goal posts and below the crossbar. A team may only have possession of the ball for up to 30 seconds without shooting for a goal, but if a shot is taken and the ball rebounds, the shot clock is reset and the 30 seconds begins again. How Long is a Game? Games are divided into four quarters. Quarter length depends on the level of play. Olympic and collegiate quarters are eight minutes. Age group quarters are typically five to six minutes. Games usually last 45 minutes to an hour. Teams have 30 seconds to possess the ball before they must take a shot or dump the ball. Shot clocks are re-set after turnovers, shots on goal and ejection fouls. Shot and game clocks stop when the ball is not “in play” (the time between a foul occurring and a free throw being taken) or a goal is scored. |
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