The fitness single ball is suitable for everyone to use. We can apply fitness skills to sports fitness, medical care, culture and entertainment, etc. based on the principles of traditional Chinese medicine stone massage. It can not only enhance physical fitness, enjoy happiness and longevity, cultivate sentiments, and delay aging, but can also help people who need rehabilitation treatment, allowing exercisers to be safer during exercise and effectively avoid damage to joints. Then the editor will introduce a few basic movements of fitness single balls for everyone to learn and use together.
1. Hit the back diagonally left, right, up and down
Hold the single ball 20cm-30cm away with your right hand to prevent the ball rope from hooking on your back; then pick up the single ball, with your elbow to wrist parallel to your chest, throw the ball with your left hand, and tap the back diagonally for eight beats, with your left hand Alternate to the right hand and tap the back diagonally for eight beats; finally, the left and right hands tap diagonally alternately.
2. Hit the shoulders and back, chest and arms
Hold the single ball, then raise your head, lift the single ball, hit it twice on the left side, switch to hitting the right side twice, hold the handle of the ball and hit the left chest twice, switch to knocking the right chest twice to form an eight beat ; Repeat the first eight beats until hitting the left chest, alternately hold the ball with the left and right hands and hit the arms.
3. Toss the ball for shoulder kicks and circle the ball for leg kicks
Lift the single ball with your right hand, look forward, keep your elbow parallel to your chest, hit the left shoulder, circle the ball and hit the right shoulder for eight beats; lower your elbow, hit the left calf with the single ball in your right hand, (Cross the calf when tapping the calf) After tapping once, switch to the right hand and tap the right calf for eight beats, then return to the first eight beats and continue tapping, repeating the beat.
4. Cross steps forward and backward, and hit the waist under the arms
We stand with our feet crossed on the flat ground, then hold the handle with our left hand, with our elbows parallel to our chest, hold the ball naturally with our right hand, walk around with our left and right feet crossed, and tap the left and right waist with our right hand. (When doing movements, pay attention to your steps and have a sense of ups and downs.)
5. Shift the center of gravity and hit the back, turning 360
With your feet shoulder-width apart, hold the ball in your right hand and flick the left and right backs once; raise a single ball above your head, rotate 360 degrees around the body of the ball, turn left and right, and alternately hold the ball with the left and right hands and flick the back.