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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: Pickleball: The rules, the benefits and 5 exercises to improve your game

Hearing the word “pickleball” used to elicit images of retirees enjoying a leisurely day on the courts. But this tennis/badminton/ping-pong hybrid isn’t just for the grandparents — pickleball is a fun, accessible, and easy-to-learn game that can be a catalyst for a more active lifestyle. 

Pickleball has seen a huge surge in popularity over the last few years, thanks to a younger generation that has fully embraced the historically quirky sport. In fact, pickleball has become so en vogue that game devotees and playground parents have often clashed in over precious New York City park real estate. 

how to do a squat and the variations to try.

2. Planks

To perform the plank, come to a prone position (on all fours) on the floor or a mat. Step your feet behind you and plant your toes into the floor, about hip-width apart. Place your elbows directly underneath your shoulders, with your forearms on the floor. Keep your spine neutral and torso parallel to the floor — don’t allow your lower back or chest to sink towards the floor, or your hips to rise into the air. Hold in this position for 30 seconds, or until you reach fatigue.

If you’re finding it hard to keep your form for the full 30 seconds, consider a modified plank — bend at the knees, place them down on the mat, and continue to hold for the full 30 seconds. You can also perform the plank with your upper body braced against a surface other than the floor, like a table or the wall. If a 30-second plank feels easy, increase your time in 15-second increments. Inspired? Here are 19 of the best plank variations to attempt. 

3. Deadlifts

To perform the deadlift, select two moderately heavy dumbbells or kettlebells, or a barbell, and hold them in front of you. Keep the core engaged and the spine neutral. Hinge at the hips and set them back, aiming your tailbone to the wall behind you. Be sure to keep your spine neutral — don’t allow any arching through your back. Continue aiming your tailbone behind you and lowering the weights toward the floor. Once your spine is in a parallel position to the floor, squeeze your glutes and slowly stand back up to the starting position. Continue for a set of 10 repetitions, or until you reach fatigue. 

The deadlift may look relatively simple, but getting the form just right can be tricky. If you’ve never tried deadlifting before, you may want to seek guidance from a certified personal trainer. If you’re a deadlifting pro and want to up the ante, try a one-leg deadlift — as you lower the weight towards the floor, allow one leg to rise from the floor, parallel to the ceiling. This will not only challenge your strength, but also help to improve your balance!

4. Dumbbell chest press

To perform the dumbbell chest press, select two moderately heavy dumbbells and take a seat at the edge of a weight bench (if you don’t have access to a weight bench, you can perform the chest press on the floor). Slowly lie back on the bench, holding the dumbbells with your wrists aligned over your elbows, your elbows bent in a right angle and aligned slightly in front of the shoulder joint, and your knuckles facing the wall behind you. Keeping your core engaged and your spine neutral, press the dumbbells towards the ceiling, squeezing the muscles in your chest. Once you’ve reached the end of your range, slowly lower the weights down to the starting position. Continue for a set of 10 repetitions, or until you reach fatigue. 

If you’re finding it hard to complete a full set, consider dropping to a lighter weight. If 10 reps feels easy, select a heavier weight. 

5. Bird dogs

To perform the bird dog, come to the floor or mat in a prone position (on all fours). Pull your belly button towards your spine, and keep your spine in a neutral position — don’t allow your lower back or chest to sink towards the floor or arch towards the ceiling. Slowly lift your right arm and left leg parallel to the floor. Hold for 1-2 seconds, then return to the starting position. Continue for a set of 10 repetitions, and then perform the exercise on the other side.

When you’re ready to amp it up, try alternating between the two sides as you perform the exercise. Read what happened when this fitness writer did 50 bird dogs every day for a week. 

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