Remember these 5 tips for warming up when playing sports in winter—stay in great shape and reduce your risk of injury!

Many tennis players, as soon as they step onto the court, can’t wait to get started—they practically jump at the chance to grab their rackets and hit the ball right away. Yet, while some do “warm up,” most of them just go through the motions without actually engaging in meaningful preparation, so their warm-up ends up being ineffective. In winter, muscles tend to be stiffer, making it even more crucial to warm up thoroughly and get those joints moving before hitting the court.

Actually, you’ve probably seen plenty of articles introducing warm-up exercises, yet many still struggle to remember which movements to perform—or worse, they forget as soon as they step onto the field. Today, let’s break down the logic behind an effective warm-up routine.

"Warm-up," also known as preparatory exercises, refers to gradually warming up the body through movements of all major joints, muscle stretches, and light jogging. Imagine yourself getting ready to step onto the stage—what exactly would you do?The general steps are:Loosen your muscles → Move your joints gently → Take a couple of running steps → Swing your racket for a few minutes→Relaxing exercise gel.

Also known as muscle stretching, stretching should be done slowly—avoid sudden, forceful movements. When stretching, make sure not to tense the muscle being targeted. Focus primarily on these key areas: the back of the thighs, the inner thighs, the calves, the back, and the shoulders.

Rotating the joints is done to relieve stiffness, primarily affecting the joints in the hands and feet—such as the wrists, elbows, shoulders, hips, knees, and ankles. When moving these joints, you can rotate them both clockwise and counterclockwise. Common examples of such movements include:

(1) Wrist and Ankle Joint Warm-Up Exercises ↓↓↓

(2) Shoulder Rolls Left and Right ↓↓↓

(3) Upper Arm Stretch ↓↓↓

(4) Back Squat with Leg Stretch ↓↓↓

When watching sports on TV—whether it’s soccer or badminton—we often see players preparing to take the field warming up with a gentle jog.

You can choose to jog a few laps around the indoor badminton court. (Note: Be careful not to accidentally enter the playing area while running, as this could easily lead to unnecessary injuries.) When jogging, pay close attention to details like your breathing rhythm and arm-swinging technique.

When your body feels slightly warm, you can gradually increase your pace for a few dozen meters, then ease back into a steady jog—and repeat this cycle.

Next, it’s time to step onto the court and get into the rhythm—spend about 5 minutes practicing high clears. This not only helps you rediscover the feel of swinging and hitting the shuttlecock, which is especially crucial when playing on an unfamiliar court; it also reinforces one of the fundamental skills for badminton enthusiasts—mastering the backcourt high clear. Even players with solid technique should take a moment to revisit these basics every time.

Players with better skills can focus on refining their backcourt shots—specifically, achieving those famously "sharp" landing points. Meanwhile, players of average ability just need to make sure their shots reach the backcourt safely. Throughout this process, it’s important to practice both forehand and backhand strokes.

I usually use the Spanish one before and after exercising.Guli Anti-Sport Recovery Gel"Because I’ve had a previous knee injury, if I don’t take proper care of it—especially when playing continuously—it’s easy for my knees to start hurting. That’s why I’ve been consistently using this sports gel for joint care."

For players who experience knee pain while playing, or for those aged 40 and older, it’s highly recommended to use this sports recovery gel before and after your game to help care for your knees.Guli Anti-Athletic Recovery Gel is an externally applied glucosamine product that, in addition to relaxing muscles, also provides essential nutrients to knee cartilage, offering significant benefits for the meniscus, patella, and other joint structures.

Curarti is the flagship product of Plameca, Spain's largest specialized pharmaceutical company. It ranks as Spain's No. 1 osteoarthritis health brand and is also the official supplier to the Spanish Royal Family. Curarti enjoys an exceptionally high market share across Europe and in Spain itself—so much so that it can be found in nearly every brick-and-mortar pharmacy chain throughout the country.

Curarti is also the joint repair and care brand specifically chosen by many European athletes. Fernando Berastegui, a 16-time world champion in paddle tennis, is a long-term user and spokesperson for Curarti.

Video highlights: Fernando, a 16-time world champion in paddle tennis, shares that he’s consistently relied on Curarti’s musculoskeletal product line.

Guli Anti-Exercise Repair Gel is a topical glucosamine-chondroitin formula, enriched with multiple soothing plant-based ingredients. It’s perfect for relieving joints after exercise, helping to prevent and repair minor joint injuries, and easing discomforts like muscle soreness.

Ideal for: use after sports or workouts, for shoulder, neck, and lumbar spine massage, relief from arthritis pain, and rehabilitation for individuals recovering from sports injuries.

When playing badminton, sports protection is crucial. Plus, many players—whether more or less—experience occasional knee pain. That’s why, for our fans who follow badminton instruction, we’re definitely making sure to secure some great deals for you!

Originally priced at 198 yuan, the Curarti Guli Fitness Repair Gel

The New Year shopping festival price is 188 yuan.

Badminton coaching fans, get it for just 138 yuan!

Save 50 yuan—limited to 3 units per person

How to claim the coupon: Enter via the Taokouling link below, then contact customer service and mention the code word: "Badminton Tutorial."

Customer service will send you coupons—limited to 3 per person.

Purchase channel👇👇👇

£WbLAcGsEkjs£

(Copy the entire Taobao promo code, then open the Taobao app on your phone.)

(If the Taobao promo code doesn’t redirect, you can paste it directly into the Taobao search bar.)

Friendly reminder: Before placing your order, be sure to contact customer service to claim your voucher—use the promo code: "Badminton Instruction"!