The benefits of balls for the hands. Chinese hand balls - exercises

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These healing balls were originally made of iron, which is why they were called iron balls.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

BASIC EXERCISES WITH HEALTH BALLS The well-known Chinese balls, rolling 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 refers 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 exercise, 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 the 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. * * *

Many methods of Chinese medicine are based on the impact on the so-called meridians associated with the work of certain organs and systems. Six main meridians run through the palms, which are responsible for the work of the lungs, heart, small and large intestines, and blood circulation. There are special exercises with balls for the hands that affect the meridians and thereby improve the functioning of the body.

Exercises with Chinese plastic hand balls

To achieve good results and improve the functioning of the body, you need to practice every day for 5-10 minutes. After mastering the technique, it will be possible to warm up while watching TV or. Before doing exercises with Chinese hand balls, you need to warm up your palms well to prevent pain and cramps. You can start with the usual rotation of the balls, and on the right hand it is worth moving clockwise, and on the left - against it.

Exercise with Chinese balls for hands:

1. To take the initial position, it is necessary to place ball No. 1 between the thumb and bent index finger. Press the ball number 2 with the little finger and bent ring finger. It is in this position that the distance between the balls will be the largest.
2. The fingers that hold the ball number 2 must be extended so that it goes down to their base. Use your index finger to move ball #1 to the base of your bent thumb.
3. After that, alternately extend the little finger, ring, middle and index fingers, thereby directing the ball number 2 to the index finger. At the same time, the thumb should move ball #1 to the center of the palm.
4. Extend your thumb so that ball #1 moves to the base of the ring finger and thumb, and ball #2 rolls to the index finger. After that, repeat all over again. With each

Health Orbs

The well-known Chinese balls, rolling 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. Avoid tension in 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.

To avoid falling balls during the exercise, the movements should not be too fast.

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.

When rolling 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.

Preparatory exercises with health balls

Rub the ball with both hands

Take the ball, hold it between the palms and roll it first clockwise, then in the opposite direction. Gradually increase the rotation speed.

Squeeze the ball in the center of the palm

Place the ball in the center of the palm, then freely cover it with all fingers and squeeze until severe numbness appears. Repeat the exercise, alternating tension and relaxation.

Take the ball in a pinch with five fingers

Freely open fingers need to grab the ball and squeeze it hard. The effort should be increased gradually until a feeling of severe numbness appears in the fingers. After that, relax your hand. Repeat the exercise, alternating tension and relaxation.

Rotate the ball with five fingers

Take the ball, hold it in your hand and rotate with all fingers. First clockwise, then in the opposite direction. Gradually increase the rotation speed.

Clamp the ball in the tiger's mouth

Four fingers are collected and connected, the thumb is set aside. The ball must be tightly squeezed in the "mouth of the tiger."

Tension and relaxation should be rhythmic. There should be a strong pull in the "mouth of the tiger" (the area between the thumb and forefinger).

Toss the ball continuously with one hand

The ball must be tossed with a slight spin, and each time the ball falls into the palm of the hand, it must be immediately squeezed with all fingers. When the ball falls on the palm, the laogong point is well stimulated. In the future, you can begin to concentrate on the feeling of the air gap between the ball and the palm at the moment when the ball flies up.

catch the ball

Take the ball in your hand, turning the brush palm down. Open your hand to make the ball fall, and immediately catch it.

Throw two balls

Both balls are in one palm. One ball is on four fingers, the other is at the base of the palm. With four fingers, one ball is thrown over the other so that the back moves forward and the balls change places.

Spin one ball

Perform rotational movements with one ball, transferring to it the impulse from the rotational movement of your wrist. With your thumb and little finger, adjust the movement of the ball so that it does not roll off the palm of your hand.

Hold two balls, spin one ball

Take the balls in your right hand. Use your ring, middle and index fingers to hold one of the balls in a stationary position. Use your thumb and little finger to move the other ball from your little finger to your thumb and back.

Basic exercises with health balls

Spin 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.

Step 2. With your middle and index fingers move ball 2 closer to the thumb, and with the impulse from the rotational movement in the wrist move ball 1 closer to the little finger.

Step 3. With a slight pressure of the thumb on ball 2, press ball 1 to the little finger.

Step 4. With the successive movement of the little finger, ring, middle and index fingers, move ball 2 to the thumb. Simultaneously with the movement of the thumb and a small movement in the wrist area, move the ball 1 to the little finger.

Step 5. With a gentle and consistent movement of the little finger and index finger, return the balls to their original position.

Note: for beginners, the optimal direction of rotation of the balls is clockwise if the balls are in the right hand, and counterclockwise if the balls are in the left hand.

Rotation of two balls without touching each other

Take the balls in your hand. Ball 1 is located between the thumb and forefinger. Ball 2 is located at the base of the little finger and ring finger. In this initial position, the distance between the balls is maximum.

Step 1. Straighten your little finger and ring finger so that ball 2 rolls to the base of your fingers.

Step 2. With the movement of the index finger, direct the ball 1 to the base of the thumb.

Step 3. With the successive movement of the little finger, ring, middle and index fingers, direct ball 2 towards the index finger. At the same time, move the thumb to direct the ball 1 to the center of the palm.

Step 4. Move ball 1 to the base of the little finger and ring finger, and ball 2 to the thumb and forefinger.

Step 5. With a gentle movement of the little finger and forefinger, return the balls to their original position.

Three ball spin

Take three balls. With the movement of the thumb, direct the ball 1 towards the little finger. With the movement of the little finger, direct the ball 2 towards the ring finger. Under the pressure of the other two balls, ball 3 will automatically move towards the thumb.

With the simultaneous movement of the index, middle and ring fingers, rolling one ball over the other two towards the base of the palm, you can change the direction of rotation of the balls.

Note: the three-ball exercise is best mastered with small balls, increasing the size of the balls as you acquire a stable motor skill.

Health balls and self-massage

Health balls can be effectively used for self-massage of the neck and back. Place the balls on any soft surface (bed, soft floor, etc.) and lie on your back so that the balls apply pressure to the area you are going to massage. Bend your knees and perform slow movements in the direction you need (up and down, etc.), massaging the problem area in the back or neck with the help of health balls.