Fitness ball (palm fitness ball) Fitness ball is a simple exercise health care method, which is most suitable for the elderly and beneficial to mental workers. It doesn't need any conditions, and it can be exercised on various occasions and at any time, and it can also be carried out while walking, chatting, riding, playing chess, watching TV and other activities. As long as you keep rubbing the ball with the strength of your fingers, palms and wrists, you can achieve the purpose of exercise.
So what are the benefits of playing fitness ball for the elderly? Let's take a look with Bian Xiao.
The benefits of holding a fitness ball.
Fitness ball has a history of 500 years in China, and it has become popular among more and more middle-aged and elderly people in recent years. At present, it has spread to more than 20 countries and regions, and has been praised by foreign friends as "Oriental Fitness Treasure Land".
Although the exercise method of fitness ball is simple, the fitness effect is outstanding. It dredges channels and collaterals, harmonizes qi and blood, and strengthens five internal organs through finger movement. Stimulating hand acupoints can regulate the central nervous system of the brain, and has the functions of lowering blood pressure, strengthening the brain, stimulating appetite, improving sleep and enhancing physical strength. Long-term persistence can strengthen the body, eliminate diseases and prolong life.
Clinically, it has been proved that fitness ball has a significant effect on the treatment and prevention of chronic diseases such as neurasthenia and cervical spondylosis. Conducive to the prevention and treatment of nervous system diseases of hands and arms. Because the palms and fingers of both hands are closely related to the internal and external organs of the body, all organs of the body have reflection points on their hands. Turning the ball with fingers will form a massage of the ball against many parts of the palm, thus stimulating several main meridians and organs related to the hand. So the fitness ball seems to be a local exercise on the surface, but it is actually a whole body fitness exercise.
How to play fitness ball?
Understand the benefits of playing fitness ball for the elderly. The following small series introduces how the elderly play fitness balls.
1
Pinch the ball with five fingers.
Fingers naturally separate to catch a ball, each finger squeezes the ball hard and relaxes after a pause. Requirements: the kneading strength should be slow and lasting. When you pause, wait until your fingers feel sore, then relax. If you do this, knead the ball 6- 10 times.
2
Catch the ball with the tiger's mouth
Fingers together, thumb apart, put the fitness ball on the jaw, and clamp the ball rhythmically and forcefully, one clip and one release. Note: When you pinch the ball hard, you should feel nervous, and repeatedly pinch the ball 6- 10 times.
three
Hold the ball in your hand.
Put a fitness ball in the palm of your hand, grasp it naturally with the five fingers of your hand, then hold the ball hard for a while and relax again. Requirements: Hold the ball hard for a while, and relax after your hands feel sore. Hold the ball 8- 12 times repeatedly.
four
Turn the ball with five fingers.
Hold a ball in your hand and turn the ball with your five fingers. You can turn it clockwise first, then counterclockwise and up and down. Note: when dribbling, you should slow down at first, and then you can gradually increase the rotation speed after proficiency. The quantity and time are unlimited.
five
Throw a ball with one hand
Throw the ball up and catch it when it falls. At the same time, the five fingers hold the ball hard, and stimulate the palm acupuncture points with the help of the weight and falling force of the ball, 8- 10 times as a group. Pay attention to safety when pitching, so as not to hurt your legs and feet. This method can also exercise the sense of space and improve the reaction speed.
six
Rub the ball with both hands.
Hold the fitness ball in the palm of your hand, palms facing each other, and rub the ball repeatedly. You can also cross your fingers and squeeze the ball with your palm to achieve the effect of massaging your palm. Requirements: Rub the ball up and down with both hands, first clockwise, then counterclockwise, and vice versa. The quantity and time are unlimited.
seven
Double ball rotation
Hold the double beads in the palm with one hand, and stir them with your fingers to make them rotate clockwise or counterclockwise in the palm. Requirements: when rotating clockwise, the double ball passes through thumb, little finger and index finger in turn; When rotating counterclockwise, the double ball passes through the thumb, index finger, middle finger, ring finger and little finger. The quantity and time are unlimited.
eight
Double ball jump
Put two balls on the palm of your hand, one on your four fingers and the other on the base of your palm. Four fingers forcibly push the ball in front to jump over another ball from outside to inside and enter the palm of your hand; At the same time, the palm root pushes the back ball forward, making the two balls roll and jump up and down. Requirements: turn from slow to fast, don't worry. The quantity and time are unlimited.
How to choose fitness balls?
1
Select size
The size of fitness ball handball is generally distinguished by its diameter. Common specifications are 4 cm, 4.5 cm, 5 cm, 5.5 cm and 6 cm in diameter. Taking our common table tennis as a reference, the diameter of table tennis is generally about 4 cm. Fitness balls with a diameter of 4.5 cm are generally suitable for beginners. The one with a diameter of 5 cm (about the size of an ordinary egg) is suitable for beginners. If the man's hand is bigger, you can also consider choosing a diameter of 5.5 cm. The ball is too small to get the exercise effect; If the ball is too big to fit in the palm of your hand or has no strength to spin, it will damage your fingers and forearms and affect the exercise effect.
2
Look at the appearance
Choose a round fitness ball. We can put the ball on a flat surface and turn it gently. If it is not round, the ball will not rotate harmoniously, which will affect the rotation speed, so playing with it will also affect the exercise effect. In addition, it should be noted that the surface of the ball should be smooth and the electroplating layer should be uniform, otherwise it will affect the exercise effect.
three
Select the weight
The weight of the fitness ball varies with the material. If you are in good health and used for exercise, it is recommended to choose stainless steel, which is environmentally friendly and hygienic and does not rust. If your hands are not very flexible, or you are exercising and massaging hand acupoints after operation, it is recommended to choose a ball with rehabilitation function.
four
Listen to timbre
When choosing the ball, the timbre should be crisp and pleasant. If the pronunciation is hoarse, "stuffy" or the two balls are not harmonious, it will affect the exercise effect.