Exercise method of fitness ball:
1. Grasp the ball by hand: put a ball in the palm of your hand, and the five fingers of your hand naturally grasp the ball, then hold the ball hard for a while and then relax again. Requirements: Hold the ball hard for a while, and relax after your hands feel sore. Hold the ball repeatedly. 12 times.
2. Rub the ball with both hands: the palms of both hands are opposite, and the ball is clamped in the palm to practice rubbing the ball in one direction; You can also cross your fingers and squeeze the ball with 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.
3. Double bead rotation: Hold the double bead in the palm with one hand, and move the double bead with your fingers to make the double bead 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.
4. Pinch the ball with five fingers: fingers naturally grab a ball separately, each finger pinches the ball hard, and then relax once after a pause. Requirements: the intensity of pinching should be slow and lasting. When you pause, wait until your fingers feel sore, so you can pinch the ball again and again. /kloc-0 0 times.
5. Pinch the ball in the tiger's mouth: fingers close together and thumbs apart. Squeeze a ball in the tiger's mouth with rhythm and strength, and let it go once. Note: You should have a sense of tension when you clamp the ball hard, and clamp the ball repeatedly. /kloc-0 0 times.
6. Double-ball jump: grasp the double ball with the hand, one ball with four fingers and one ball with the palm of your hand. 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.
7. Turn the ball with five fingers: Hold a ball in your hand and turn the ball with five fingers. You can rotate 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.
8. Throw the ball with one hand: Throw the ball up and catch it when it falls. At the same time, the five fingers clench their fists and stimulate the palm acupuncture points with the help of the weight and falling force of the ball. 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.
Traditional playing method of fitness ball;
1. Fitness ball makes fingers, palms and wrists flex and stretch flexibly through the movement of fingers and palms, promotes the movement of upper limb muscles such as fingers, wrists and elbows, and prevents and corrects symptoms such as numbness, trembling and decreased grip strength of upper limbs caused by degenerative diseases of the elderly.
2. The fitness ball stimulates the second and third metacarpal bones of the palm, which is conducive to regulating the function of the central nervous system, achieving the effects of calming the nerves, strengthening the brain and improving intelligence, thus enhancing the physiological functions of internal organs and giving them full play. Touched and not faded? The physiological effects.
It is an indisputable fact that hand exercise is good for the brain. When people play fitness ball, they can concentrate their thoughts on their hands, eliminate all kinds of distractions, eliminate tension and relax their brains. When playing fitness ball, the ball rotates regularly and makes a soft sound, which is especially pleasing to the ear? Music? This will undoubtedly make the excitement and inhibition of brain nerves moderately balanced and relaxed. Moreover, hand movements can make the blood supply to the brain more adequate. Therefore, playing fitness balls regularly can effectively protect the brain, slow down brain aging and avoid the occurrence of Alzheimer's disease.
We should be patient, confident and persistent in playing fitness ball, and try to alternate with traditional fitness programs such as walking, practicing Qigong and playing Tai Ji Chuan to enhance the fitness effect.