Detailed explanation of the standard wrist ball usage method

During training, we will use many training tools, and among these tools, wrist balls are a relatively common tool. Of course, using wrist balls is helpful to the body, but some people don’t know how to use wrist balls. So, what is the standard wrist ball? Let’s take a look at wrist balls.

How to use wrist balls

　　1. Hold the wrist balls with one hand, with the opening part facing up, and insert the plastic head of the rope into the small hole in the ball core with the other hand; use the thumb of the hand holding the ball, turn the ball core forward, and wrap the rope tightly in the center groove of the ball core.

　　2. When the rope is 7-8 cm left, stop turning The core of the ball, remove the thumb and hold the ball tightly, pull the rope out quickly to make the ball rotate quickly, then turn the opening part downward, rotate the wrist and gradually increase the force until the speed of the ball core can be felt to be accelerated. Note that you must turn your wrist, not to translate your wrist!

　　War strength ball exercise method

　　1. Wrist strength single exercise: Place the arm holding the wrist strength ball on the arm of the chair, press the arm with the other hand, and turn the wrist strength ball with the wrist only as a special exercise to enhance the strength of the wrist.

　　2. Coordinated exercise of the wrist and forearm: Place the elbow of the hand holding the wrist strength ball on the table, just like the "wrist wrestling" posture, the elbow does not leave the table, here Turning the wrist ball in this posture not only exercises the wrist, but also exercises the forearm at the same time, which can achieve the effect of collaborative exercise of wrist and forearm.

3. Coordinated exercise of wrist, forearm and upper arm: straighten the arm holding the wrist ball horizontally, droop sideways, and the arm and body at a 45-degree angle. At this time, the wrist ball rotates the wrist ball and pulls the forearm and upper arm and swings continuously, so that the entire arm of the wrist, forearm and upper arm can play the exercise effect at the same time.

4. Comprehensive exercise of arms and shoulders: straighten the arm holding the wrist ball horizontally. At this time, the wrist ball rotates the wrist ball not only to pull the entire arm, but also to shake the shoulders, which can make the arm and shoulders exercise at the same time. Even the waist and legs are exercised.

5. Coordinated exercise of nerves and muscles: Hold a wrist ball on each hand and exercise at the same time. At this time, not only the left and right arms are exercised, but also have high control and coordination ability. By rotating the two wrists, the two wrist balls are given power respectively to maintain the wrist balls in the two hands rotate at high speed at the same time. This can improve the coordination ability of the human body and achieve the coordinated exercise effect of nerve muscles.

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