When training, we will use many training tools, and among these tools, the wrist ball is a relatively common tool. Of course, using the wrist ball is helpful to the body, but some people do not know how to use the wrist ball. . So, what is the standard method of using a wrist ball? Next, let’s take a look at wrist ball.

How to use a wrist ball

1. Hold the wrist ball with one hand, with the opening facing upwards, and insert the plastic end of the rope into the small hole on the ball core with the other hand; use the thumb of the hand holding the ball to turn the ball forward. Core, wrap the rope tightly around the center groove of the ball core.

2. 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, and then turn the opening part downward. Turn 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!

Wrist ball exercise method

1. Single wrist strength exercise: Place the arm holding the wrist strength ball on the armrest of the chair, hold the arm with the other hand, and rotate the wrist strength ball with only your wrist as a special exercise to enhance wrist strength.

2. Cooperative exercise of the wrist and forearm: Place the elbow of the hand holding the wrist ball on the table, like an "arm wrestling" posture, without leaving the elbow on the table, and rotate the wrist in this posture The ball not only exercises the wrists, but also exercises the forearms, achieving the effect of coordinated exercise of the wrists and forearms.

3. Collaborative exercise of the wrist, forearm and upper arm: Straighten the arm holding the wrist ball horizontally and droop sideways. The arm and body form a 45-degree angle. At this time, when the wrist rotates, the wrist ball will affect the forearm and The upper arm swings continuously, so that the wrist, forearm, upper arm and the entire arm can exercise at the same time.

4. Comprehensive exercise for arms and shoulders: Straighten the arm holding the wrist ball horizontally. At this time, the wrist rotates the wrist ball. Not only does the entire arm move, but the shoulder also shakes, which can make the arm and shoulder It has the effect of exercising at the same time, and even the waist and legs are also exercised.

5. Nerve and muscle coordination exercise: Hold a wrist ball in each hand and exercise at the same time. At this time, not only the left and right arms are exercised, but also you must have high control and coordination abilities. Through the rotation of the two wrists, Give power to the two wrist balls respectively,Only by keeping the wrist balls in both hands rotating at high speed at the same time can the body's coordination ability be improved and the neuromuscular coordination exercise effect achieved.