During the training process, we will come into contact with many training tools. Among the training tools, the wrist ball is an effective tool. Of course, there are many benefits to using the wrist ball, but some people don’t know how to use the wrist ball. Play. So, how can you play wrist ball without getting hurt? How to play it correctly? Next, let’s take a look at wrist ball.
How to play wrist ball without getting hurt
1. Rope start (suitable for beginners): Hold the wrist ball with one hand, with the opening facing upwards, and insert the plastic head of the rope into the small hole on the ball core with the other hand; use the hand holding the ball With your thumb, turn the ball core forward and wrap the rope tightly in the center groove of the ball core.
When there are 7-8 centimeters left in the rope, stop rotating the ball core, remove your thumbs to hold the ball tightly, pull out the rope quickly to make the ball core rotate quickly, then turn the opening part downwards and rotate with the trend. Use your wrist and gradually increase the force until you can feel the speed of the ball core increasing. Note that you must rotate your wrist, not translate it.
2. Two-hand rotation (suitable for experienced people): Hold the wrist ball with one hand, with the opening facing upwards, and place the thumb of the other hand on the side of the opening of the outer ball perpendicular to the center groove of the ball core. ; Use your thumb to push the ball core toward the center groove to make the ball core rotate rapidly. Then, point the opening part downward, turn your wrist and gradually increase the force until you can feel the speed of the ball core increasing.
3. One-handed rotation (suitable for some experts): Hold the wrist ball with the opening facing upwards. Use your thumb to quickly move the core along the direction of the center groove of the core. After reaching a certain speed, turn the opening toward Next, turn your wrist and gradually increase the force until you can feel the speed of the ball core increasing.
Wrist ball is suitable for everyone
1. For fans of various sports that require wrist strength, such as basketball, tennis, badminton, table tennis, billiards, goalball, volleyball, handball, baseball, bowling, golf, darts, rock climbing, etc., exercise with wrist ball Can make it more tense and powerful.
2. For those who usually work or study with their wrists, such as computer typing, playing piano, calligraphy, painting, etc., as well as people from all walks of life who often drive or ride (electric vehicles, motorcycles), wrist ball exercise can strengthen the wrist ligaments Toughness, relieves pressure on wrist ligaments.
3. Lack of exercise, lack of exercise or being in "sub-health&r" for sitting in the office for long periods of timedquo;Office workers who generally suffer from "mouse hand" due to working conditions or working at computers all day long can stay away from "sub-health" or relieve the discomfort caused by "mouse hand" through wrist ball exercise.
4. For the majority of middle-aged and elderly people, wrist ball exercise can promote blood circulation, prevent cardiovascular and cerebrovascular diseases, lower blood lipids, and delay brain aging; it is also helpful for rheumatoid arthritis of the upper limbs, frozen shoulder, numbness of the upper limbs, etc. Certain rehabilitation effect.
5. For young students who are growing and developing, wrist ball exercise can promote bone growth and brain development, enhance grip strength, wrist strength, arm strength, and exercise finger flexibility, which is useful for learning calligraphy, art, musical instruments, and handicrafts. Very helpful.
6. Those who have accidentally injured their hands can use wrist ball exercises to control the intensity of the wrist ball exercise and speed up the recovery of flexibility after hand injury.
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