Twisting balls in hand. Chinese balls
A pair of weighted balls, for example, balls made of natural stone, is a universal simulator for strengthening and developing arm muscles.
They are not called “Health Balls” for nothing and are considered an effective and safe means of achieving physical health, mental balance and active longevity.
Training with a couple of balls from is especially recommended for people whose profession is associated with frequent stressful situations (businessmen, executives, administrators), with an overstrain of attention and memory (programmers, dispatchers, drivers, pupils and students).
For people whose daily activities are associated with constant overload of the muscles of the hands (typing on the keyboard, playing musical instruments, playing sports, various types of needlework, many hours of housework), exercises with balls are also very useful.
Balls are used for medicinal purposes. Gymnastics with shungite balls is vital for people with hand movement disorders, regardless of their causes, with diseases (arthritis, rheumatism), with injuries of the upper limbs, as well as those who use a cane or crutches, patients who have suffered paralysis and spinal cord injuries.
Exercises with Health Balls eliminate cramps, spasms of the muscles of the hands, insufficient mobility of the joints, help to maintain a high level of memory and mental abilities for a long time, cope with fatigue and increased anxiety.
Gymnastics with shungite balls is very useful for children. The development of fine motor skills of the hands is very important for the normal intellectual development of the child. If you recall the anatomy, then very close to the speech zone of the brain is the projection zone of the hand, while occupying about a third of the entire area of the motor projection of the cerebral cortex. Therefore, the development of children's speech is inextricably linked with the development of fine motor skills. This is confirmed by studies of psychologists, psychiatrists, teachers.
Working with the Health Balls has a positive effect on the functioning of the brain. In addition, movements with balls, performed with both hands at the same time, help to expand and strengthen the connection between the hemispheres of the brain.
Modern medicine explains the effect of exercises with balls by the closest connection that exists between the hand and the central nervous system.
When using shungite Health Balls, remember the following recommendations:
1. Do not try to immediately master complex tricks, simple exercises with balls will be effective to improve health and well-being.
2. Daily workouts with shungite-talcochlorite balls lasting at least 10 minutes are effective.
3. Exercises with balls must be done regularly, and the load should be increased gradually.
4. Compression exercises should be alternated with rotation exercises, etc.
5. During training with Health Balls, overload and pain should not be allowed.
6. Exercises with balls involve a load on certain muscle groups. The muscle groups of the shoulder, forearm, neck, and back that are not involved in the movement should not strain. Extra movements of the back, head, legs, etc. are not recommended.
7. Starting classes, choose the balls that are more convenient for you to hold in your hand. In the future, as you master the exercises, it is recommended to purchase several pairs of balls of different sizes. This is necessary for adjusting the loads, as well as for training with several balls at the same time.
8. During training, try to focus on tactile sensations, while not looking at the balls. Listen to the sensations in your hands, be aware of each movement, bring its accuracy to automatism.
The tradition of using balls to improve health came to us from China, has many centuries, is one of the powerful tools of qigong - the oldest system of working with energy. Many exercises of the gymnastics complex with balls have Chinese names.
Compression exercises with one ball.
Exercise Wuzhi ne-qiu - take the ball into a pinch with five fingers - "Dragon's claws squeeze the pearl."
Freely open fingers need to grab the ball and squeeze it hard. The effort should be increased gradually until there is a feeling of numbness in the fingers. After that, relax your hand. Repeat the exercise, alternating tension and relaxation of the fingers.
Zhangxin Woqiu exercise - squeezing the ball in the center of the palm - "Monkey grabs a peach."
Place the ball in the center of the palm, cover it with all fingers and squeeze until a feeling of numbness appears.
The exercise is repeated with alternating tension and relaxation.
Exercise Hukou jiaqiu - clamp the ball in the "mouth of the tiger" - "Ball in the mouth of the tiger."
Four fingers are collected, connected, and the thumb is set aside. Place the ball between your thumb and forefinger and squeeze firmly. Tension and relaxation should be rhythmic. In the "mouth of the tiger" - the space between the thumb and forefinger - there should be a feeling of tension. When squeezing, the shungite ball must be held very tightly, achieving a feeling of stretching.
Exercise Shuangshou tsoqiu - rub the ball with both hands - “Rub the nut”.
Hold the ball between the palms and roll between the palms in a clockwise direction, then counterclockwise. Squeeze the ball on both sides, as if trying to crush it. Change the position of the hands: first do the exercises, placing the right hand on top, then swap the palms - transfer the ball to the right hand, and press on top with the left.
Toning exercises with one ball.
Exercise Wuzhi Zhuanqiu - rotate the ball with five fingers.
Rotate the ball held in the palm of your hand with all fingers. You need to rotate the shungite ball first clockwise, then in the opposite direction. Gradually increase the rotation speed.
Exercise Danshou paojie qiu - with one hand continuously toss the ball - "Ecoal in the palm of your hand."
Quick movements continuously toss the ball in the palm of your hand. You need to toss a shungite ball with a slight rotation. Each time the ball falls on the palm, it must be immediately squeezed with all fingers, while it naturally stimulates the active points of the palm (lao gunn point). After you feel that the exercise “Ear in the palm of your hand”
given to you easily, concentrate on the feeling of the air gap between the ball and the palm at the moment when the ball jumps up.
Exercise "Dragon plays with a pearl."
Place the ball between the little finger and ring finger of the right hand, then roll the ball so that it is sandwiched between the ring and middle fingers. Shifting the ball from left to right, extend the movement. The ball, rolling with the help of fingers, must not touch the palm of the hand along its entire path. Also, rolling between the fingers, return the ball to its original position.
Rotation exercises with one ball.
Exercise "Twisting and unscrewing" - rotate the ball with your thumb.
Put the ball in the middle of the palm of your hand, press the ball with the pad of your thumb and rotate it with continuous movements clockwise (from the index finger to the little finger) - “Twisting”. "Unscrewing" - the rotation of the ball counterclockwise (from the little finger to the index finger).
Exercise "Rolling" - roll the ball around the "circumference" of the palm.
Place the ball between your thumb and forefinger and squeeze firmly. From this position ("ball in the tiger's mouth") roll the ball with the thumb to the little finger, with the help of the little finger send to the center of the palm. The exercise is the opposite of “rolling” - “hug” the ball with your thumb and little finger, roll your thumb to your index finger, use your index finger to move to the center of the palm.
Exercise "Rattle" - shake the ball in your fist.
Loosely holding the ball with your fingers in the palm of your hand, and lightly shake the brush in different directions. The ball should hit the fingers and palm, but not fall out.
Exercises with two balls.
Shuangqiu xuan zhuan exercise - rotate two balls.
Both balls must be rotated in the same palm in the same direction, i.e. perform the exercise "Rolling" with two balls.
Exercise "Horizontal rotation of the balls."
Take two balls in your hand, hold your palm horizontally, with your thumb push the ball closest to it in the direction of the little finger, and with the little finger - the other ball in the direction of the thumb. If the right ball passes closer to the base of the palm, then clockwise rotation occurs, and vice versa.
Try to spin the balls without stopping, master the movement, both clockwise and counterclockwise, with your hand palm up.
Shuangqiu tiao yue exercise - throw two balls.
Arrange two balls in one palm as follows: the first - on the base of the palm, the second - on four fingers. With your fingers, move the second ball over the first, at the same time move the first one towards the fingers - the balls change places.
It is more difficult to perform the reverse exercise: move the first ball through the second, at the same time move the second ball to the base of the palm with your fingers - the balls change places, one ball passes under the other, rolling in the center of the palm.
Exercise "Skating between the palms of two balls."
Take two shungite balls and roll them between the palms clockwise and vice versa.
Exercise "Crane clicks its beak."
Place one ball between the straight index and middle fingers, hold the other with the thumb and ring fingers. Press the little finger to the ring finger. Lightly hit the balls against each other, clicking like castanets.
Exercise with three shungite balls.
Doing three ball exercises requires more interaction between the fingers, especially between the pinky and thumb. To prevent the balls from falling, it is better to start with small balls. The palm should be kept straight, parallel to the floor, and the fingers should be straightened more than with the exercise with two balls.
Exercise "Three Treasures".
Perform the exercise "horizontal rotation" with three balls in one direction, then in the other.
Next - during rotation, try to fix one of the balls with your finger so that you can continue to twist the two remaining balls. For example, hold the ball with your little finger.
Exercise "Tossing three balls."
Roll one of the balls from above between the other two. Next - roll the balls so that they do not touch each other.
Exercise with four shungite balls.
Exercises with four balls require constant concentration and coordination of movements. The technique is not much different from the way the three balls are rotated. That's just to manage the balls become more and more difficult.
Exercise "Magic Tower".
Take three balls, and in the center between them put the fourth ball, forming a tower. Rotate three balls, and the fourth will rotate itself. Initially, use the second hand to install the top ball. Over time, you can easily take four balls at once and put a tower of them in the palm of your hand with one hand. The tower of balls can easily collapse from the slightest inaccuracy in movement, try to keep it.
Exercise "Magic Pyramid".
Perform the exercise "Magic Tower" with balls of different sizes - from largest to smallest.
Exercise "Seasons".
Perform the exercise "Horizontal rotation" with four balls clockwise and counterclockwise.
Exercises with balls while walking.
Put the balls in your right hand and rotate as you walk. You can try to match the steps with the rotation of the balls. Next, take two balls in each hand and rotate the balls according to the steps.
Chinese balls began to be made in the era of the Ming Dynasty (1368-1644), it was then that steel balls with a bell inside began to be produced in the city of Baoding. Skillful Chinese artisans have perfected these products for centuries. Initially, they were not balls at all, but solid cylinders. Later, balls were invented, and the craftsmen began to make them empty inside. Plates or bells were inserted into the cavity, causing the balls to tinkle melodiously in high and low tones when moving. The Chinese balloons are called "Roaring Dragon and Singing Phoenix Pair of Balloons".
Initially, Health Balls were available only to a select few, and were used to develop dexterity and hand strength in mastering martial arts. A narrow circle of initiates knew exercises with balls, and were used by warriors to restore joint mobility after injuries and develop unique abilities, such as instant reaction, concentration, and the ability to self-regulate energy.
Over the centuries, Health Balls have gained wide popularity not only in the East, but also in the West. It was noticed that daily training with balls has a positive effect on the psychological and physical condition of a person: they improve blood circulation, normalize blood pressure, help prevent diseases, stabilize the nervous system, stimulate brain activity and unlock creative potential.
For training, weighted balls are used: metal, or made of stone. Balls made of natural stone are pleasant to hold in your hands, and in addition, interaction with natural material enhances the positive effect of their use. Shungite-talcochlorite balls quickly heat up, which allows using them for massage, enhances the effectiveness of the impact on the acupuncture points of the hand.
Health Balls are convenient to take with you for activities outside the home - at work, on a business trip, on vacation. In conditions of frequent stress, you can always find ten minutes for exercises that help relieve fatigue and tension.
There is no age limit for practicing with stone balls. Unique in their simplicity and effectiveness, they are useful for small children, young people and the elderly.
Today, the beneficial effects of training with Health Balls have been confirmed by doctors and official medicine. Experts recommend classes with balls to maintain vitality, relieve stress and overwork, preserve beauty, youth and manual dexterity.
Each of us knows how great the benefits of physical exercise for the whole body. And yet, we can't always set aside time even for simple charging. What to do in this case? How can you help your body be healthy, full of energy and strength?
To do this, we need one of the methods of traditional Chinese medicine. Namely: wellness massage using Chinese balls .
It's amazing, but about 15 minutes of light hand massage can replace a full exercise. Moreover, this method of healing the whole body does not require special physical effort, and therefore it is suitable for almost everyone.
Why massage using Chinese balls is effective for the whole body?
Massage with Chinese balls helps to relax and relieve stress. In addition, it improves the functioning of internal organs, normalizes blood pressure, develops coordination of movements, and also improves attention. But why do simple exercises with Chinese balls, in which only the hands are involved, produce such a general strengthening effect?! The fact is that our internal organs have correspondence points on our hands. Take a look at the picture.
Thus, acting with the help of Chinese balls only on the hands, we actually affect our entire body.
Examples of exercises with Chinese balls
First of all, you need to know that Chinese balls come in different sizes. If you have never worked with this magical tool before, then first get not very large balls. For women and children, Chinese balls of 35 mm are ideal, and for men - 40 mm. As your skill level increases, you can also increase the size of the balls.
The easiest exercises
2. Toss one ball in the palm of your hand.
3. Squeeze one ball by holding it in your hand.
4. Roll one ball between your palms.
5. Close the ring of your thumb and forefinger around one ball, and then begin to lightly squeeze the ball.
6. Spin one ball in your hand using all five fingers.
7. Spin two balls at once in your hand, periodically changing the direction of rotation.
In the process of training, try not so much to look at the balls as to listen to the sensations and feelings inside yourself.
Try these simple exercises! You will definitely like it. After all, even the wise Chinese emperors recognized the effectiveness of this
Many people tend to collect Baoding balls because of the glossy sheen and hand painting, however, their adherents firmly believe that exercising with these balls will bring tremendous health benefits. In this article, we will talk about the history of these balls and the alleged health benefits. Named after their place of origin, Baoding balls are believed to have been created during the Ming Dynasty (1368 - 1644) in Baoding, a small town in the Chinese province of Hebei.
Chinese Baoding balls are known by several names - Chinese anti-stress balls, Chinese healing balls, Chinese harmony balls, Chinese exercise balls, etc. It is believed that spinning these healing balls in the hand can develop dexterity.
As a rule, the diameter of these balls is from 35 mm to 55 mm. Balls with a diameter of 35 mm are suitable for children and adults with a height of about 160 cm, while those with a diameter of 55 mm can be used by persons above 180 cm, or those who have reached a certain level of professionalism in this matter. In addition to developing dexterity, there are health benefits to using these balls for stress relief.
Facts about Baoding balls
These healing balls were originally made of iron, which is why they were called iron balls. Over time, the iron was replaced by hollow chrome steel. The chrome version of the balls is the most popular, but you can also find Baoding balls, which are made of hard steel, hard stone, hard jade and cloisonne (cloisonné). Balls used for meditation or therapeutic purposes may make ringing sounds.
Most often, metal balls are used for medicinal purposes because of their strength.
Balls with bells inside are often called singing balls or harmony balls. One of the balls has a high pitch, and the other has a low one. The sound of bells also has a pronounced calming effect. Many people collect these healing balls for aesthetic reasons. They can be finished with ivory, marble or stone. Chinese cloisonne balls look quite nice. Balls with bells are used for meditation and are often painted with positive symbols such as yin and yang, or symbols meaning love, balance, harmony, health, etc.
How do these healing balls work?
According to the Chinese, there is a vital energy "Qi" that passes through channels or paths called "Zhong Luo" meridians. There are several acupuncture points on these meridians. These points correspond to various organs of the body. Pressing on these points will help unblock the channels, thereby allowing life energy to circulate in the body. The Chinese believe that the fingers are connected to the cranial nerve and various vital organs such as the heart, liver, lungs, kidneys, spleen, gallbladder, stomach, and intestines. Thus, the rotation of these balls helps to stimulate these meridians, thereby promoting the circulation of vital energy.
Those who use Baoding balls find that the balls help:
- Improve blood circulation
- Develop manual dexterity
- Strengthen the muscles of the hand, forearm and shoulder
- Relieve stress
There is no denying the fact that sedentary people need to exercise to maintain good health. The rotation of the Chinese balls will not be superfluous here, it will help maintain and develop the flexibility and mobility of the fingers. In addition to the work of the muscles of the hand, forearm and shoulder, there is an improvement in blood flow. These healing balls are usually sold in a special box. When you are not using them, you can keep them there. Applying a light coat of oil to the chrome balls will help prevent rust formation.
How to use
If you are using balls for the first time, start with healing balls. Make sure they are the right size for you. Later you will be able to purchase larger balls. Below are instructions on how to use these stress-relieving balls... Hold the balls in your hand. Place one of them between the proximal phalanx of the index finger and the middle finger. Place another ball between the proximal phalanx of the ring finger and the little finger.
If you are right handed, rotate the balls clockwise. It is necessary to direct one of the balls to the palm with the index finger and thumb, and push the other ball with the little finger and ring finger towards the middle finger. Spread your little finger and ring finger so that the balls can slip between these two fingers. At the same time, move your index finger, allowing the Baoding ball to pass between your middle finger and index finger. Continue to do the above, try not to drop the balls.
After you have mastered this technique, try to rotate the balls so that they do not touch each other. You can also increase the difficulty level in one of the following ways:
- First rotate the balls smoothly and quickly in a clockwise direction and then counterclockwise.
- Try not to let the balls touch each other.
- You can also repeat these steps with the other hand.
Use two pairs of balls to rotate simultaneously in both hands. To increase the difficulty level, three Chinese health balls can be rotated at the same time. Try to rotate the balls so that one ball is always in the middle. It must be stationary and the other balls must rotate around it. You can also perform these exercises with your palm down. Even if you don't believe in the theory of meridians, there is no denying the fact that the rotation of the Baoding balls is a good arm exercise. Shall we try?
Video
Health balls are a popular feng shui tool, which are metal balls with bells inside. Due to the special sound of the balls, even in ancient times they were given the name "Roaring Dragon and Singing Phoenix". That is why, so often they depict colorful phoenix and dragon.
History of health balls
The history of health balls dates back more than one century. For the first time, steel balls with bells inside began to be made in the Chinese city of Baoding. Such balls served as a tool for mastering martial arts, which restored after injuries, developed hand strength, and increased concentration.
After some time, health balls gained popularity all over the world. It has been noticed that regular performance of special exercises with balls helps to acquire manual dexterity and a lively mind for young people, and for the elderly it helps to get rid of numbness, cramps, spasms of the hands, and also normalizes blood pressure.
Chinese medicine claims that there are a huge number of points on the fingers and palms of a person, the stimulation of which has a beneficial effect on the cardiovascular, digestive and nervous systems. At the same time, modern medicine explains the beneficial effect of the balls by the fact that there is a close connection between the hands and the nervous system and the effects on these areas have a positive effect on the human body as a whole.
Exercises with health balls can be performed for preventive purposes, to improve well-being, increase efficiency, youth and longevity. In addition, they can be used for medicinal purposes. Such exercises will help relieve overwork and stress, develop manual dexterity and coordination of movements, improve memory, normalize blood pressure and maintain vitality.
Feng Shui experts recommend performing exercises with health balls for people who are engaged in business, occupy leadership positions, as well as people whose professions involve long-term work at the computer. In addition, the exercises are recommended for people who are fond of needlework or playing the piano, guitar or other musical instruments.
Some traditional medicine specialists prescribe exercises with health balls for hand diseases such as rheumatism, arthritis, incoordination after injuries, and so on.
There are an innumerable number of exercises with balls, which are divided into rotation exercises, hand exercises and finger exercises. The need to perform certain exercises with health balls should be judged by a feng shui specialist, based on each specific case.
In any case, unlike drugs that are taken orally, classes with health balls have absolutely no side effects. For example, taking sedatives has side effects such as reaction inhibition, drowsiness, and so on. At the same time, special exercises with balls, which have a pronounced sedative effect, do not have an undesirable effect on the human body.
Video about Chinese balls - how to choose and rotate them correctly:
BASIC EXERCISES WITH HEALTH BALLS The well-known Chinese balls, which roll in the palms with a quiet tapping, are actually one of the powerful tools of qigong training. The history of "Health Balls" has many centuries. The first mention of them dates back to the beginning of the reign of the imperial Ming dynasty, when steel balls with bells inside began to be produced in the city of Baoding. Due to the differences in sound, one of them was called the "Roaring Dragon", and the other - "The Singing Phoenix". However, the most numerous and useful in the application of stone balls. Jade balls are most often used, because jade has long been considered in China a symbol of perfection and a mineral that brings health. Initially, the balls were used by a narrow circle of martial arts students. With their help, the fighters trained their hands, restored joints and ligaments after injuries. "Health balls" served as a means of developing concentration and attention, regulating the human energy base. Over time, balloons have become very popular in China (and now around the world). It turned out that they improve blood circulation, memory and normalize blood pressure. According to modern medicine, the healing effect of exercises with balls is explained by the closest connection that exists between the hand and the central nervous system. According to Chinese traditional medicine, the balls affect the meridian points located on the fingers and palms, which improves the functioning of all organs and systems of the body. When practicing with Health Balls, you need to remember the following: To obtain a healing effect, it is not necessary to perform virtuoso rotations. The simplest exercises will also bring benefits: rubbing the ball between the palms, rotating two balls in the palm of your hand. Observe the regularity of classes, gradually increasing the load. Alternate compression exercises with rotation exercises. Do not allow tension of muscle groups not involved in the exercise (forearm, shoulder, neck, back) and unnecessary movements. Starting classes, pick up medium-sized balls. After you master the basic exercises, get several pairs of balls of different sizes to vary the loads and perform exercises with 3-4 balls. Try not to look at the balls, but listen carefully to the sensations in your hands. The balls will fall frequently at the start of your workout, so use non-enamelled balls and do the exercise over a soft surface. After class, the balls should be wiped with a dry cloth and stored in a dry place. During the exercises, the movements should not be too fast to avoid falling balls. Ideally, the balls should not touch each other when you roll them in the palm of your hand. Over time, you can add a third and even a fourth to a pair of balls. As you roll your balls, change hands often! During exercises, do not forget to alternate the load on the left and right hands, or do the exercises with both hands at once. At the same time, right-handers are recommended to give more load to the left hand, and left-handers, respectively, to the right. Thus, the balance of the cerebral hemispheres improves and the work of the corpus colossum, which is responsible for the connection between the hemispheres, is stimulated. 1. Spinning Two Balls Step 1. Take the balls in your right hand. Arrange the balls as shown in the figure: one ball is in the center of the palm, the second is in the area of the fingers. The fingers are slightly bent, the palm is relaxed. * * *