How to choose fitness balls?
1, size
There is also a problem that varies from person to person when choosing fitness balls. Generally, people with big palms, long fingers and great strength can choose a middle ball or a big ball; People with small palms, short fingers and small strength can choose small balls or pocket fitness balls. Otherwise, the ball is too small to get the exercise effect; If the ball is too big, it will hurt fingers and forearms and affect the exercise effect. Generally, you should choose a small or pocket-sized fitness ball when you are a beginner, and then change it to a bigger one after your finger strength is enhanced.
2, round
When choosing a fitness ball, choose a round one. You 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, and exercise with it will affect the effect.
3, bright and clean
When choosing the ball, pay attention to the smooth surface of the ball and the uniform electroplating layer, otherwise it will affect the exercise effect.
4, timbre
When choosing the ball, the timbre should be crisp and pleasant. If the pronunciation is hoarse, "low" or the sounds of the two balls are not harmonious, it will affect the exercise effect.
5. Materials
There are many kinds of materials for fitness balls, such as jade, marble, steel and copper, and some only use two walnuts as balls.
The benefits of playing fitness ball for the elderly
1, keep fit
Although the exercise method of fitness ball is simple, the effect of strengthening the body is very outstanding. It can dredge channels and collaterals, regulate qi and blood, strengthen five internal organs, regulate the central nervous system of the brain by stimulating acupoints on channels and collaterals and Laogong acupoint on the palm, and has the functions of promoting appetite, lowering blood pressure, strengthening brain, improving sleep and strengthening physical strength. Long-term persistence can strengthen the body, eliminate diseases and prolong life.
2. Prevention and treatment of diseases
Clinically, it has been proved that the fitness ball has obvious therapeutic and preventive effects on hypertension, neurasthenia, cervical spondylosis and other chronic diseases, and is beneficial to the prevention and treatment of nervous system diseases of hands and arms. Because the palms and fingers of both hands are closely connected with the internal and external organs of the body, all organs of the body have reflection points (or projection areas) on their hands. Pulling the ball with your fingers will cause the ball to massage and stimulate many parts of your palm. Finger activities involve several main meridians of your hand and some organs related to your fingers. So the fitness ball seems to be a local exercise on the surface, but it is actually a whole body fitness exercise.
Step 3 regulate qi and blood
Playing fitness balls for the elderly can dredge meridians and smooth qi and blood. The five internal organs, limbs, facial features, skin and meridians of the human body form meridians, which is an important physiological function, that is, to transport qi and blood to all parts of the body and nourish the whole body. When the elderly play with the fitness ball in their hands, they can constantly stimulate the acupuncture points distributed on the palms, backs of hands and fingers, activate local meridians and make blood flow.
How to play fitness ball?
1, single ball method
Hold the fitness ball in your palm, grab it with your fingers a few times, and then relax. You can also pinch the ball with your palms up and your fingers together. Starting with your thumb, the matter squeezes the ball hard in sequence, and then the matter moves in sequence. Let the ball rotate on your fingers, repeat several times, put the other palm face down on the fitness ball, and squeeze or rub your hands. You can also hold the ball with your palm up, gently throw it up with your wrist strength and catch it with your palm. Take the ball with one hand and throw it up gently, so that the ball can be caught after leaving the palm of your hand, which increases the sense of space and the times. One-handed rotation and throwing are the basic movements in the initial practice, and both hands can practice with a ball at the same time.
2. Double-ball method
Hold the two balls in the palm of your hand, keep your fingers close to the ball, rotate your elbow clockwise, and pull the ball with your thumb to make the two balls rotate clockwise left and right. When the two balls rotate, there should be no gap between them, so as to avoid the noise caused by the collision of the two balls, and only a slight rubbing sound is allowed. When the double ball rotates, it is mainly accomplished through the flexion, extension, contraction and coordination of the five fingers. When rotating backward, use the ring finger and the little finger to force the palm, so that the two balls are intertwined and rotate in the opposite direction, which is opposite to the forward rotation direction.
3. Three-ball method
Pinch three balls in one hand and you can only turn left or right. Practice alternately with your hands.
4. Four-ball method
Hold three balls horizontally with one hand. To increase the weight, put another ball on it and turn it left or right. Practice alternately with your hands.
Step 5 roll the ball with both hands
Hold three balls or four balls in a string in one hand, and roll them from one hand to the other with proper distance and height.
Step 6 throw the ball with one hand and two hands
Hold two balls with one hand, throw one up, throw another ball when the ball falls, put the first ball in your hand, and there is only one ball left in your hand. Throw the other ball in the air above your hand repeatedly and repeat the exercise.
7. Hold the ball with five fingers
Fingers naturally separate to catch a ball, each finger holds the ball hard, and then relaxes after a pause. Requirements: the grip strength is slow and lasting. When you pause, wait until your fingers feel sore before you relax. This can hold the ball 6- 10 times repeatedly.
The tiger's mouth caught the ball.
Fingers together, thumbs apart, a ball in the hand and tiger's mouth, rhythmic strength, one clip and one loose. Note: When you pinch the ball hard, you should feel nervous, and repeatedly pinch the ball 6- 10 times.
The elderly should choose the appropriate fitness ball according to their hand strength, palm size and different exercise methods. Pay attention to the alternating movement of hands, so that both hemispheres of the brain can be exercised at the same time. Exercise should be gradual. At the beginning, you can hold one or two balls by hand, and the exercise time should not be too long to avoid fatigue or injury of the palm and wrist muscles. Some elderly people's wrists and arms are not flexible enough, and practicing fitness equipment requires the cooperation of waist and legs. Therefore, middle-aged and elderly people should also have a good sense of proportion when practicing fitness equipment, and don't force themselves to do some skills that they don't know. When the fitness ball falls to the ground, it is necessary to prevent accidents such as slipping and falling.
The above information is for reference only, please consult relevant professionals if necessary.