Fitness ball is mainly used for palm rotation, so it is also called "palm rotation ball". At present, the mode of exercising fitness ball is constantly being renovated, and the skills of playing ball are also constantly improving. Here are several common exercise methods: friction rotation method: the method in which spheres cling to each other and rotate with each other. It can be divided into forward rotation and reverse rotation. The right hand rotates clockwise and the left hand rotates counterclockwise, which is called forward rotation. The counterclockwise rotation of the right hand and the clockwise rotation of the left hand are called inversion. Friction rotation mainly depends on the force, flexion and extension of five fingers. After proficiency, the palm of your hand is stretched horizontally, and the ball can be rotated by friction only with five fingers shaking. When circling each other, there should be no gap between the spheres, no collision sound, only a slight friction sound, and the ball should not slip from the hand. Beginners can master the back and forth rotation of friction with one hand and two balls, and exchange exercises with their left and right hands. After laying a solid foundation, they can gradually practice the skills of one-handed three-ball parallel friction rotation, two-handed four-ball friction rotation and one-handed four-ball friction rotation.

Centrifugal rotation method: that is, when two spheres rotate, they separate and rotate in the palm of your hand, which can also be divided into forward rotation and reverse rotation. This method is more difficult than friction rotation, so you need to master friction rotation before learning this method. First master the centrifugal rotation with one hand and two balls, and then learn the centrifugal rotation with two hands and four balls.

Jump from inside to outside: that is, the method of double balls turning up and down and jumping over each other in the "groove" of the palm can be divided into two types: jump from outside to inside and jump from inside to outside. When jumping from outside to inside, use the middle finger, also known as finger force, to pluck the ball from outside to inside, and jump over another ball through the fingertips of the middle finger, so that the inner ball will be squeezed to the outside, thus completing a jumping action; Use your thumb and palm to make the ball in the palm jump out of another ball and fall into the palm. This cycle goes back and forth. It's called jumping in and jumping out.

Lateral jump method; That is, the way two balls jump up and down and turn at the root of fingers. Thumb forcibly squeezes one ball onto another ball, so that the other ball rises above it, and then pulls it down to the root of index finger with middle finger and forefinger after it is vertical, so that the two balls exchange positions horizontally or jump in the opposite direction. It keeps jumping.

Rotation with syllables: that is, in the rotation of two balls, the sound of syllable collision is made rhythmically. This method can be learned on the basis of mastering centrifugal rotation. First, practice turning to find a collision sound, then find the collision point of two or three sounds. After repeated practice, you can easily master the rotation with syllables and increase the fun of exercise.

Multi-ball belt rotation method: there are two methods: "four balls against three belts and one" and "five balls against four belts and one". It is to hold three or four big balls in the palm of your hand and put a smaller fitness ball on it. The ball rotates by the parallel rotating force of the three or four balls below, just like "big wheels with small wheels". This method is difficult and requires certain basic skills and greater finger strength, wrist strength and arm strength.

Free and changeable methods: after mastering all kinds of skills, the practice methods of fitness ball are free and changeable, arbitrary and eclectic. Many fitness ball experts can play different numbers of balls with their left and right hands, and the methods of exercising by hand are often different. The methods of exercising by hand are often unpredictable and superb.