CN111544878A - Ball system skill hitting health training method - Google Patents
Ball system skill hitting health training method Download PDFInfo
- Publication number
- CN111544878A CN111544878A CN202010580460.1A CN202010580460A CN111544878A CN 111544878 A CN111544878 A CN 111544878A CN 202010580460 A CN202010580460 A CN 202010580460A CN 111544878 A CN111544878 A CN 111544878A
- Authority
- CN
- China
- Prior art keywords
- ball
- diameter
- minutes
- training
- day
- Prior art date
- Legal status (The legal status is an assumption and is not a legal conclusion. Google has not performed a legal analysis and makes no representation as to the accuracy of the status listed.)
- Pending
Links
Classifications
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B69/00—Training appliances or apparatus for special sports
-
- A—HUMAN NECESSITIES
- A61—MEDICAL OR VETERINARY SCIENCE; HYGIENE
- A61H—PHYSICAL THERAPY APPARATUS, e.g. DEVICES FOR LOCATING OR STIMULATING REFLEX POINTS IN THE BODY; ARTIFICIAL RESPIRATION; MASSAGE; BATHING DEVICES FOR SPECIAL THERAPEUTIC OR HYGIENIC PURPOSES OR SPECIFIC PARTS OF THE BODY
- A61H1/00—Apparatus for passive exercising; Vibrating apparatus ; Chiropractic devices, e.g. body impacting devices, external devices for briefly extending or aligning unbroken bones
-
- A—HUMAN NECESSITIES
- A61—MEDICAL OR VETERINARY SCIENCE; HYGIENE
- A61H—PHYSICAL THERAPY APPARATUS, e.g. DEVICES FOR LOCATING OR STIMULATING REFLEX POINTS IN THE BODY; ARTIFICIAL RESPIRATION; MASSAGE; BATHING DEVICES FOR SPECIAL THERAPEUTIC OR HYGIENIC PURPOSES OR SPECIFIC PARTS OF THE BODY
- A61H1/00—Apparatus for passive exercising; Vibrating apparatus ; Chiropractic devices, e.g. body impacting devices, external devices for briefly extending or aligning unbroken bones
- A61H1/006—Apparatus for applying pressure or blows for compressive stressing of a part of the skeletal structure, e.g. for preventing or alleviating osteoporosis
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/02—Exercising apparatus specially adapted for particular parts of the body for the abdomen, the spinal column or the torso muscles related to shoulders (e.g. chest muscles)
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/025—Exercising apparatus specially adapted for particular parts of the body for the head or the neck
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/04—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for lower limbs
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/04—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for lower limbs
- A63B23/10—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for lower limbs for feet or toes
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/12—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for upper limbs or related muscles, e.g. chest, upper back or shoulder muscles
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/12—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for upper limbs or related muscles, e.g. chest, upper back or shoulder muscles
- A63B23/16—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for upper limbs or related muscles, e.g. chest, upper back or shoulder muscles for hands or fingers
Abstract
The invention discloses a ball series skill-hit health-care training method, wherein a trainer uses a series of balls with different diameters and weights to act on corresponding parts of a body according to the sequence of limb training, driving training and head training. The method can train all parts of the body relatively more comprehensively, improve the anti-striking level and the health care level of the body in skills, simultaneously, the method can not improve the heartbeat and the blood circulation speed too fast, and the method is suitable for being used in a wider age range.
Description
Technical Field
The invention relates to a training method, in particular to a training method for improving the skill and health care level of a trainer through a series of operations of interaction of a ball body and a body.
Background
The skill is martial arts for fighting, and has actual combat value. People trained by technique can better exert the potential of the human body and improve the winning probability. The technique deals with the combination of attack and defense, and the anti-strike performance of the body is an important aspect of the technique training, and the good anti-strike performance can enhance the defense capability of the technique player and obtain more freedom of technique. The achievement of good body impact resistance and rigidity and toughness of the boxed foot and strong aggressivity generated by the good body impact resistance and toughness is a dream of every trainer, but the general physical exercises or training are difficult to achieve the purposes, for example, various physical exercises such as running, push-up, single-double-rod, swimming and the like are helpful to enhance the physique of the trainer and improve the health level, but the technical impact resistance and the aggressivity and toughness of the boxed foot cannot be achieved. The sand bag, the pear ball, the martial art pile and other training are the modes commonly adopted by the skill striking training, and the action speed is improved, the rigidity and the impact resistance of the parts are enhanced and the whole level of the skill striking is promoted through the striking interaction of the parts such as the fist, the arm, the leg and the foot of a trainer and the device. However, the above-mentioned training methods generally fail to train the anti-impact performance of the head, neck and trunk of the body, and are a relatively vigorous exercise for accelerating the heartbeat and blood circulation, and are suitable for young people. At present, no skill training method which is more comprehensive, relatively gentler and suitable for wide age groups is found.
Disclosure of Invention
The invention aims to provide a ball system skill-batting health-care training method, which can perform relatively more comprehensive training on all parts of a body, improve the batting resistance level and the body health-care level in the skill, simultaneously, cannot excessively improve the heartbeat and blood circulation speed, and is wider in applicable age groups.
In order to achieve the purpose, the invention adopts the following technical scheme:
a ball series skill hit health care training method comprises the following steps:
(1) four limbs training includes:
(a) foot training: the trainer steps on the ball with the soles, firstly, the ball with the diameter of 9-12 cm is selected, the time lasts for 15-45 minutes every day, the feet are reversed, the training lasts for 15-90 days, and the ball does not feel painful when the soles step on the ball with the diameter of 9-12 cm and feels natural; then changing the ball into a ball with the diameter of 5-9 cm, continuously changing the ball for 15-60 minutes every day, changing the feet, and keeping for 90-180 days until the foot soles step on the ball with the diameter of 5-9 cm without pain and feel natural; finally, changing the ball into a ball with the diameter of 2-5 cm, lasting for 15-30 minutes every day, and switching the two feet for at least 30-60 days;
(b) leg training: a trainer sits on the floor, so that the outer side face or the inner side face of one leg is attached to the floor, and the ball is transported to the inner side face or the outer side face of the leg and rolls back and forth, firstly, the ball with the diameter of 12-20 cm and the weight of 10-20 kg is selected, the two legs are reversed every day for 15-40 minutes, the training lasts for 10-60 days, and no pain is felt and the feeling is natural at the stressed part of the leg; then changing the leg to a ball with the diameter of 20-30 cm and the weight of 20-50 kg, continuously changing the legs for 15-40 minutes every day, and insisting for 10-40 days until the stressed part of the leg has no pain and feels natural; finally, changing the balls into balls with the diameter of 30-40 centimeters and the weight of 50-100 kilograms, training for 5-15 minutes every day, and switching the two legs for at least 30-90 days;
(c) hand training:
(c1) pressing each finger on the spherical surface, gradually increasing the force until the trainer adapts, and keeping for 30-60 days until the fingers are squeezed on the spherical surface without pain and feel natural by the full force of the wrist;
(c2) pressing the palm on the spherical surface, firstly selecting a ball with the diameter of 8-10 cm, lasting for 10-30 minutes every day, inverting the two palms, and keeping for 20-40 days until the palm does not feel pain and feels natural when the palm is pressed by the full force of the arm; then changing the ball into a ball with the diameter of 5-8 cm, lasting for 15-30 minutes every day, changing the two palms, and keeping for 20-40 days until the palm feels no pain and feels natural when the arm is pressed with full force; finally, changing the ball into a ball with the diameter of 1-5 cm, lasting for 10-20 minutes every day, and inverting the two hands for at least 30-90 days;
(d) arm training: the trainer lies on the floor, so that the outer side face or the inner side face of one arm is attached to the floor, the balls are transported to the inner side face or the outer side face of the arm and roll back and forth, firstly, the balls with the diameter of 3-5 cm and the weight of 0.5-3 kg are selected, the two arms are reversed and kept for 10-60 days continuously for 15-30 minutes every day, and the arm feels no pain and feels natural; then changing the ball into a ball with the diameter of 5-8 cm and the weight of 5-10 kg, continuously changing the two arms for 15-30 minutes every day, and keeping for 10-60 days until the arms do not feel painful and feel natural; finally, changing the balls into balls with the diameter of 15-30 cm and the weight of 10-30 kg, continuously changing the two arms for 15-30 minutes every day, and keeping for at least 10-60 days;
(2) torso training, comprising
(e) Training the front part of the trunk: laying a trainer on a floor, transporting balls to the chest and carrying out reciprocating motion, firstly selecting balls with the diameter of 15-20 cm and the weight of 20-40 kg, lasting for 15-30 minutes every day for 10-60 days until the chest has no pain and feels natural; then changing the ball into a ball with the diameter of 20-40 cm and the weight of 40-100 kg, lasting for 5-30 minutes every day, and keeping for at least 30-90 days;
(f) training the back of the trunk: the back of a trainer leans against the ball and moves back and forth on the ball, meanwhile, the weight of the trainer is collected on the ball to the greatest extent, the ball with the diameter of 70-30 cm is selected, the time lasts for 15-30 minutes every day, the trainer keeps for 30-90 days until the back does not feel painful and feels natural; then changing the ball into a ball with the diameter of 10-30 cm, lasting for 5-15 minutes every day, and maintaining for at least 30-90 days;
(3) head training:
(g) ejecting a ball by using a head, wherein the diameter of the ball is 10-20 cm, the weight of the ball is 10-20 kg, the ball lasts for 5-10 minutes every day, and the ball lasts for at least 30-90 days;
(h) pressing the ball by using the neck, wherein the diameter of the ball is 10-15 cm, each time lasts for 10-30 minutes, and the ball is kept for at least 30-90 days.
Preferably, the trainer, when performing the extremity training or the trunk training, exhales when the ball rolls, and stops the ball from rolling when inhaling.
Further, the age of the trainer is 12-60 years
According to the technical scheme, the balls with different diameters and weights interact with limbs, trunk and head of a human body, and the balls are used for actively or passively extruding each part of the human body, so that muscles, ligaments, various joints, bones and the like are extruded and rubbed, the toughness and the anti-impact performance are enhanced, and each part of the human body achieves the effect of wrapping iron in cotton and storing needles in cotton. The training method has the advantages of relatively, slowly and easily controlled process, no drastic increase of heartbeat and blood flow speed, and suitability for training of teenagers to the old in all ages.
Detailed Description
The invention is further illustrated below:
example 1: training method
The invention relates to a ball series skill-hit health-care training method, which comprises the following steps:
(1) four limbs training includes:
(a) foot training: the trainer steps on the ball with the soles, firstly selects a ball with the diameter of 9 cm, lasts for 15 minutes every day, rearranges the feet, keeps for 15 days until the soles step on the ball with the diameter of 9 cm, has no pain and feels natural; then changing into a ball with the diameter of 5 cm, lasting for 15 minutes every day, changing feet, and keeping for 90 days until the foot palm steps on the ball with the diameter of 5 cm without pain and feels natural; finally, changing the ball into a ball with the diameter of 2 cm, lasting for 15 minutes every day, and switching the two feet for at least 30 days;
(b) leg training: the trainer sits on the floor, so that the outer side surface or the inner side surface of one leg is attached to the floor, the ball is transported to the inner side surface or the outer side surface of the leg and rolls in a reciprocating manner, firstly, the ball with the diameter of 12 cm and the weight of 10 kg is selected, the time lasts for 15 minutes every day, the two legs are reversed, the training lasts for 10 days, and the leg is not painful and feels natural; then changing into a ball with the diameter of 20 cm and the weight of 20 kg, continuously changing the two legs for 15 minutes every day, and insisting for 10 days until the stressed part of the leg has no pain and feels natural; finally, changing the ball into a ball with the diameter of 30 centimeters and the weight of 50 kilograms, training for 5 minutes every day, and inverting the two legs for at least 30 days;
(c) hand training:
(c1) pressing each finger on the spherical surface, gradually increasing the force until the trainer adapts, and keeping for 30 days until the fingers are squeezed on the spherical surface without pain and feel natural by the full force of the wrist;
(c2) pressing the palm on the spherical surface, firstly selecting a ball with the diameter of 8 cm, continuously pressing for 10 minutes every day, inverting the two palms, and keeping for 20 days until the palm does not feel pain and feels natural when the palm is pressed by the full force of the arms; then changing into a ball with the diameter of 5 cm, continuing for 15 minutes every day, inverting the two palms, and insisting for 20 days until the palms do not feel pain and feel natural when the arms are pressed with full force; finally, changing the ball into a ball with the diameter of 1 cm, lasting for 10 minutes each day, and changing the two hands to insist for at least 30 days;
(d) arm training: the trainer lies on the floor, makes the outer side surface or the inner side surface of one arm stick to the floor, transports the ball to the inner side surface or the outer side surface of the arm and rolls in a reciprocating way, firstly selects the ball with the diameter of 3 cm and the weight of 0.5 kg, keeps 15 minutes every day, reverses the two arms, sticks for 10 days, and feels no pain to the arm and stops feeling naturally; then changing into a ball with the diameter of 5 cm and the weight of 5 kg, continuously changing the two arms for 10 days every day for 15 minutes until the arms do not feel painful and feel natural; finally, changing the ball into a ball with the diameter of 15 cm and the weight of 10 kg, continuing for 15 minutes every day, switching the two arms, and keeping for at least 10 days;
(2) torso training, comprising
(e) Training the front part of the trunk: the trainer lies on the floor, and transports the ball to the chest to do reciprocating motion, firstly selects the ball with the diameter of 15 cm and the weight of 20 kg, lasts for 15 minutes every day, and keeps for 10 days until the chest has no pain and feels natural; then changing into balls with the diameter of 20 cm and the weight of 40 kg, and keeping for 5 minutes every day for at least 30 days;
(f) training the back of the trunk: the back of a trainer leans against the ball and moves back and forth on the ball, meanwhile, the weight of the trainer is collected on the ball to the greatest extent, firstly, the ball with the diameter of 70 cm is selected, the time lasts for 15 minutes every day, and the trainer keeps for 30 days until the back does not feel painful and feels natural; then changing into 10 cm diameter ball, lasting for 5 minutes every day, maintaining for at least 30 days;
(3) head training:
(g) using a head to push the ball, wherein the diameter of the ball is 10 cm, the weight of the ball is 10 kg, the ball lasts for 5 minutes every day, and the ball lasts for at least 30 days;
(h) the ball is pressed by the neck, and the diameter of the ball is 10 cm, each time lasts for 10 minutes and lasts for at least 30 days.
Example 2
The invention relates to a ball series skill-hit health-care training method, which comprises the following steps:
(1) four limbs training includes:
(a) foot training: the trainer steps on the ball with the sole, firstly selects the ball with the diameter of 12 cm, lasts for 45 minutes every day, rearranges the feet, keeps for 90 days until the sole steps on the ball with the diameter of 12 cm, has no pain and feels natural; then changing into a ball with the diameter of 9 cm, lasting for 60 minutes every day, changing feet, and keeping for 180 days until the foot palm steps on the ball with the diameter of 9 cm without pain and feels natural; finally, changing the ball into a ball with the diameter of 5 cm, lasting for 30 minutes every day, and switching the two feet for at least 60 days;
(b) leg training: the trainer sits on the floor, so that the outer side surface or the inner side surface of one leg is attached to the floor, the ball is transported to the inner side surface or the outer side surface of the leg and rolls in a reciprocating manner, firstly, the ball with the diameter of 20 cm and the weight of 20 kg is selected, the ball lasts for 40 minutes every day, the legs are reversed, the training lasts for 60 days, and the leg stressed part is not painful and feels natural; then changing into a ball with the diameter of 30 cm and the weight of 50 kg, continuing for 40 minutes every day, switching the two legs, and keeping for 40 days until the stressed part of the leg has no pain and feels natural; finally, the ball with the diameter of 40 centimeters and the weight of 100 kilograms is changed, the training is carried out for 15 minutes every day, the two legs are reversed, and the training lasts for at least 90 days;
(c) hand training:
(c1) pressing each finger on the spherical surface, gradually increasing the force until the trainer adapts, and keeping for 60 days until the fingers are squeezed on the spherical surface without pain and feel natural by the full force of the wrist;
(c2) pressing the palm on the spherical surface, firstly selecting a ball with the diameter of 10 cm, continuously pressing for 30 minutes every day, inverting the two palms, and keeping for 40 days until the palm does not feel pain and feels natural when the palm is pressed by the full force of the arms; then changing into 8 cm diameter ball, lasting 30 minutes each day, changing the two palms, and keeping for 40 days until the palms do not feel pain and feel natural when the arms are pressed with full force; finally, changing the ball into a ball with the diameter of 5 cm, continuing for 20 minutes each day, changing the two hands, and insisting for at least 90 days;
(d) arm training: the trainer lies on the floor, makes the outer side surface or the inner side surface of one arm stick to the floor, transports the ball to the inner side surface or the outer side surface of the arm and rolls in a reciprocating way, firstly selects the ball with the diameter of 5 cm and the weight of 3 kg, keeps 30 minutes every day, switches the two arms, keeps for 60 days until the arm has no pain and feels natural; then changing into a ball with the diameter of 8 cm and the weight of 10 kg, continuing for 30 minutes every day, switching the two arms, and keeping for 60 days until the arms do not feel painful and feel natural; finally, changing the ball into a ball with the diameter of 30 cm and the weight of 30 kg, continuing for 30 minutes every day, and switching the two arms for at least 60 days;
(2) torso training, comprising
(e) Training the front part of the trunk: the trainer lies on the floor, and transports the ball to the chest to do reciprocating motion, firstly selects the ball with the diameter of 20 cm and the weight of 40 kg, lasts for 30 minutes every day, and keeps for 60 days until the chest has no pain and feels natural; then changing into balls with the diameter of 40 cm and the weight of 100 kg, and keeping for 30 minutes every day for at least 90 days;
(f) training the back of the trunk: the back of a trainer leans against the ball and moves back and forth on the ball, meanwhile, the weight of the trainer is collected on the ball to the greatest extent, firstly, the ball with the diameter of 30 cm is selected, the time lasts for 30 minutes every day, and the trainer keeps for 90 days until the back does not feel painful and feels natural; then changing into balls with the diameter of 30 cm, lasting for 15 minutes every day, and maintaining for at least 90 days;
(3) head training:
(g) using a head to push the ball, wherein the diameter of the ball is 20 cm, the weight of the ball is 20 kg, the ball lasts for 10 minutes every day and lasts for at least 90 days;
(h) the ball is pressed by the neck, and the diameter of the ball is 15 cm, each time lasts for 30 minutes and lasts for at least 90 days.
Example 3
The invention relates to a ball series skill-hit health-care training method, which comprises the following steps:
(1) four limbs training includes:
(a) foot training: the trainer steps on the ball with the sole, firstly selects the ball with the diameter of 10 cm, keeps 30 minutes every day, rearranges the feet, keeps for 60 days until the sole steps on the ball with the diameter of 10 cm, has no pain and feels natural; then changing into a ball with the diameter of 6 cm, lasting 45 minutes every day, changing feet, insisting for 120 days until the sole steps on the ball with the diameter of 7 cm without pain and feels natural; finally, changing the ball into a ball with the diameter of 3 cm, continuing to switch the two feet every day for 25 minutes, and maintaining for at least 45 days;
(b) leg training: the trainer sits on the floor, so that the outer side surface or the inner side surface of one leg is attached to the floor, the ball is transported to the inner side surface or the outer side surface of the leg and rolls in a reciprocating manner, firstly, the ball with the diameter of 15 cm and the weight of 12 kg is selected, the ball lasts for 30 minutes every day, the two legs are reversed, the training lasts for 30 days, and the leg is not painful and feels natural; then changing into a ball with the diameter of 25 cm and the weight of 30 kg, continuing for 30 minutes every day, switching the two legs, and keeping for 30 days until the stressed part of the leg has no pain and feels natural; finally, changing the ball into a ball with the diameter of 35 centimeters and the weight of 60 kilograms, training for 10 minutes every day, and inverting the two legs for at least 45 days;
(c) hand training:
(c1) pressing each finger on the spherical surface, gradually increasing the force until the trainer adapts, and keeping for 45 days until the fingers are squeezed on the spherical surface without pain and feel natural by the full force of the wrist;
(c2) pressing the palm on the spherical surface, firstly selecting a ball with the diameter of 9 cm, continuously pressing for 20 minutes every day, inverting the two palms, and keeping for 30 days until the palm does not feel pain and feels natural when the palm is pressed by the full force of the arms; then changing into a ball with the diameter of 6 cm, continuing for 25 minutes every day, inverting the two palms, and keeping for 30 days until the palms do not feel pain and feel natural when the arms are pressed fully; finally, changing the ball into a ball with the diameter of 3 cm, continuing for 15 minutes every day, and changing the two hands to insist for at least 45 days;
(d) arm training: the trainer lies on the floor, makes the outer side surface or the inner side surface of one arm stick to the floor, transports the ball to the inner side surface or the outer side surface of the arm and rolls in a reciprocating way, firstly selects the ball with the diameter of 4 cm and the weight of 2 kg, keeps 20 minutes every day, switches the two arms, and stays for 30 days until the arm does not feel painful and feels natural; then changing into a ball with the diameter of 6 cm and the weight of 8 kg, continuously changing the two arms for 30 days every day, and keeping the arms to feel free from pain and feel natural; finally, changing the ball into a ball with the diameter of 20 cm and the weight of 20 kg, continuously changing the two arms for 20 minutes every day, and keeping for at least 30 days;
(2) torso training, comprising
(e) Training the front part of the trunk: the trainer lies on the floor, and carries the ball on the chest to reciprocate, firstly, the ball with the diameter of 18 cm and the weight of 30 kg is selected, the ball lasts for 20 minutes every day and lasts for 30 days until the chest has no pain and feels natural; then changing into balls with the diameter of 30 cm and the weight of 60 kg, and keeping for 20 minutes every day for at least 45 days;
(f) training the back of the trunk: the back of a trainer leans against the ball and moves back and forth on the ball, meanwhile, the weight of the trainer is collected on the ball to the greatest extent, firstly, the ball with the diameter of 45 cm is selected and lasts for 20 minutes every day for 60 days until the back does not feel painful and feels natural; then changing into balls with the diameter of 20 cm, lasting for 10 minutes every day for at least 60 days;
(3) head training:
(g) using a head to push the ball, wherein the diameter of the ball is 15 cm, the weight of the ball is 15 kg, the ball lasts for 8 minutes every day and lasts for at least 45 days;
(h) the ball is pressed by the neck, and the diameter of the ball is 12 cm, each time lasts for 15 minutes and lasts for at least 60 days.
Example 2 training Effect
Test group 1: male 15 people of 12-15 years old; control group 1: 12-15 years old boy and 15 people
Test group 2: 15 men and young adults of 20-25 years old; control group 2: 15 men and young people of 20-25 years old
Test group 3: 15 men of 40-45 years old; control group 3: 15 men of 40-45 years old
Test group 4: 15 men of 55-60 years old; control group 4: 15 men of 55-60 years old
The initial physical states of the test group and the corresponding control group are similar, and the test group and the corresponding control group are randomly divided into two groups. Test group 1 was trained according to example 3, test groups 2 and 3 were trained according to example 2, and test group 4 was trained according to the training method of example 1. Control groups 1, 2, 3 were trained with 3000 meters long run per day, 50 push-ups, 30 pull-ups, 30 double poles and 30 minutes (five completed, six minutes each) skipping ropes, and control group 4 was trained with 3000 meters slow run per day, one hour taiji punch.
After training, the test groups are compared with corresponding control groups, and the results show that compared with the control groups 1 to 4, the muscle hardness, the anti-beating capacity and the beating force of the tested persons are obviously enhanced, the mental state is fuller, the heart beating is more powerful, and the overall health level is higher in the test groups 1 to 4.
The above embodiments are merely illustrative of the concept and implementation of the present invention, and are not restrictive, and technical solutions that are not substantially changed under the concept of the present invention are still within the scope of protection.
Claims (3)
1. A ball series skill hit health care training method is characterized by comprising the following steps:
(1) four limbs training includes:
(a) foot training: the trainer steps on the ball with the soles, firstly, the ball with the diameter of 9-12 cm is selected, the time lasts for 15-45 minutes every day, the feet are reversed, the training lasts for 15-90 days, and the ball does not feel painful when the soles step on the ball with the diameter of 9-12 cm and feels natural; then changing the ball into a ball with the diameter of 5-9 cm, continuously changing the ball for 15-60 minutes every day, changing the feet, and keeping for 90-180 days until the foot soles step on the ball with the diameter of 5-9 cm without pain and feel natural; finally, changing the ball into a ball with the diameter of 2-5 cm, lasting for 15-30 minutes every day, and switching the two feet for at least 30-60 days;
(b) leg training: a trainer sits on the floor, so that the outer side face or the inner side face of one leg is attached to the floor, and the ball is transported to the inner side face or the outer side face of the leg and rolls back and forth, firstly, the ball with the diameter of 12-20 cm and the weight of 10-20 kg is selected, the two legs are reversed every day for 15-40 minutes, the training lasts for 10-60 days, and no pain is felt and the feeling is natural at the stressed part of the leg; then changing the leg to a ball with the diameter of 20-30 cm and the weight of 20-50 kg, continuously changing the legs for 15-40 minutes every day, and insisting for 10-40 days until the stressed part of the leg has no pain and feels natural; finally, changing the balls into balls with the diameter of 30-40 centimeters and the weight of 50-100 kilograms, training for 5-15 minutes every day, and switching the two legs for at least 30-90 days;
(c) hand training:
(c1) pressing each finger on the spherical surface, gradually increasing the force until the trainer adapts, and keeping for 30-60 days until the fingers are squeezed on the spherical surface without pain and feel natural by the full force of the wrist;
(c2) pressing the palm on the spherical surface, firstly selecting a ball with the diameter of 8-10 cm, lasting for 10-30 minutes every day, inverting the two palms, and keeping for 20-40 days until the palm does not feel pain and feels natural when the palm is pressed by the full force of the arm; then changing the ball into a ball with the diameter of 5-8 cm, lasting for 15-30 minutes every day, changing the two palms, and keeping for 20-40 days until the palm feels no pain and feels natural when the arm is pressed with full force; finally, changing the ball into a ball with the diameter of 1-5 cm, lasting for 10-20 minutes every day, and inverting the two hands for at least 30-90 days;
(d) arm training: the trainer lies on the floor, so that the outer side face or the inner side face of one arm is attached to the floor, the balls are transported to the inner side face or the outer side face of the arm and roll back and forth, firstly, the balls with the diameter of 3-5 cm and the weight of 0.5-3 kg are selected, the two arms are reversed and kept for 10-60 days continuously for 15-30 minutes every day, and the arm feels no pain and feels natural; then changing the ball into a ball with the diameter of 5-8 cm and the weight of 5-10 kg, continuously changing the two arms for 15-30 minutes every day, and keeping for 10-60 days until the arms do not feel painful and feel natural; finally, changing the balls into balls with the diameter of 15-30 cm and the weight of 10-30 kg, continuously changing the two arms for 15-30 minutes every day, and keeping for at least 10-60 days;
(2) torso training, comprising
(e) Training the front part of the trunk: laying a trainer on a floor, transporting balls to the chest and carrying out reciprocating motion, firstly selecting balls with the diameter of 15-20 cm and the weight of 20-40 kg, lasting for 15-30 minutes every day for 10-60 days until the chest has no pain and feels natural; then changing the ball into a ball with the diameter of 20-40 cm and the weight of 40-100 kg, lasting for 5-30 minutes every day, and keeping for at least 30-90 days;
(f) training the back of the trunk: the back of a trainer leans against the ball and moves back and forth on the ball, meanwhile, the weight of the trainer is collected on the ball to the greatest extent, the ball with the diameter of 70-30 cm is selected, the time lasts for 15-30 minutes every day, the trainer keeps for 30-90 days until the back does not feel painful and feels natural; then changing the ball into a ball with the diameter of 10-30 cm, lasting for 5-15 minutes every day, and maintaining for at least 30-90 days;
(3) head training:
(g) ejecting a ball by using a head, wherein the diameter of the ball is 10-20 cm, the weight of the ball is 10-20 kg, the ball lasts for 5-10 minutes every day, and the ball lasts for at least 30-90 days;
(h) pressing the ball by using the neck, wherein the diameter of the ball is 10-15 cm, each time lasts for 10-30 minutes, and the ball is kept for at least 30-90 days.
2. The ball-based game of skill and percussion health training method of claim 1, wherein said trainee, in performing said extremity training, torso training, exhales when the ball rolls and stops the ball when inhaling.
3. The ball-based skill training health care training method of claim 1, wherein the trainee is 12 to 60 years old.
Priority Applications (1)
| Application Number | Priority Date | Filing Date | Title |
|---|---|---|---|
| CN202010580460.1A CN111544878A (en) | 2020-06-23 | 2020-06-23 | Ball system skill hitting health training method |
Applications Claiming Priority (1)
| Application Number | Priority Date | Filing Date | Title |
|---|---|---|---|
| CN202010580460.1A CN111544878A (en) | 2020-06-23 | 2020-06-23 | Ball system skill hitting health training method |
Publications (1)
| Publication Number | Publication Date |
|---|---|
| CN111544878A true CN111544878A (en) | 2020-08-18 |
Family
ID=72007047
Family Applications (1)
| Application Number | Title | Priority Date | Filing Date |
|---|---|---|---|
| CN202010580460.1A Pending CN111544878A (en) | 2020-06-23 | 2020-06-23 | Ball system skill hitting health training method |
Country Status (1)
| Country | Link |
|---|---|
| CN (1) | CN111544878A (en) |
Citations (4)
| Publication number | Priority date | Publication date | Assignee | Title |
|---|---|---|---|---|
| US20130127623A1 (en) * | 2011-11-23 | 2013-05-23 | M. Russell Giveans | Body Position Feedback Apparatus |
| JP3197311U (en) * | 2015-02-19 | 2015-04-30 | 貴志 谷口 | Toe shape correction tool |
| CN205235320U (en) * | 2015-12-01 | 2016-05-18 | 厦门金双胜金属制品有限公司 | Novel rock climbing machine |
| CN205460724U (en) * | 2016-01-29 | 2016-08-17 | 新乡学院 | Sports dancing presser foot back of body ware with regulatory function |
-
2020
- 2020-06-23 CN CN202010580460.1A patent/CN111544878A/en active Pending
Patent Citations (4)
| Publication number | Priority date | Publication date | Assignee | Title |
|---|---|---|---|---|
| US20130127623A1 (en) * | 2011-11-23 | 2013-05-23 | M. Russell Giveans | Body Position Feedback Apparatus |
| JP3197311U (en) * | 2015-02-19 | 2015-04-30 | 貴志 谷口 | Toe shape correction tool |
| CN205235320U (en) * | 2015-12-01 | 2016-05-18 | 厦门金双胜金属制品有限公司 | Novel rock climbing machine |
| CN205460724U (en) * | 2016-01-29 | 2016-08-17 | 新乡学院 | Sports dancing presser foot back of body ware with regulatory function |
Similar Documents
| Publication | Publication Date | Title |
|---|---|---|
| Lees | Science and the major racket sports: a review | |
| Wang et al. | Contributions of selected fundamental factors to wheelchair basketball performance | |
| Roetert et al. | World-class tennis technique | |
| Sarpeshkar | Biomechanics and visual-motor control: how it has, is, and will be used to reveal the secrets of hitting a cricket ball | |
| Sharipov | The Importance of technical methods in the development of football skills | |
| Sari et al. | Contributions of Arm Muscle Strength Against Forehand Drive Skills for Table Tennis Athletes | |
| Rusdiana et al. | Effect of fatigue on biomechanical variable changes in overhead badminton jump smash | |
| CN111544878A (en) | Ball system skill hitting health training method | |
| Grosser et al. | Speed training for tennis | |
| CN204543385U (en) | Multifunctional body-building ball/rod | |
| Chen et al. | Physiological profile of Filipino sepak takraw college players | |
| Singh et al. | An association of anthropometric and physical fitness variables of cricket players with the performance of running between the wickets | |
| Wimshurst et al. | The effectiveness of different visual skills training programmes on elite cricket players | |
| Lutgendorf et al. | Effect of glove type on wheelchair rugby sports performance | |
| Singh | Analysis of force, time, energy, psychological demand and safety of common kicks in martial arts | |
| Tangkudung et al. | The Effect of Exercise and Kinesthetic Methods to Backhand Groundstroke Skills on Field Tennis Games | |
| Brandon | Anatomy for strength and fitness training for speed and sport | |
| Solanki et al. | The Effect of Core Stability Training on Dynamic Balance and Smash Stroke Performance in Badminton Players—An Evidence Based Study | |
| Jeyaraj et al. | RELATIONSHIP OF SELECTED PHYSICAL FITNESS ANDPSYCHOLOGICAL VARIABLES TO KABADDI PLAYING ABILITY | |
| Mudrić et al. | An analysis of leg techniques in karate | |
| Murugavel et al. | MEDICINE BALL WITH RESISTANCE BAND EXERCISES–AN EXPERIMENTAL STUDY | |
| CN200987887Y (en) | Electric boxing target | |
| RU2326642C1 (en) | Health-improving method for people | |
| Lin | Optimal handle angle of the fencing foil for improved performance | |
| Chen et al. | Effect Evaluation of Functional Strength Training on Shooting Skills of Football Players |
Legal Events
| Date | Code | Title | Description |
|---|---|---|---|
| PB01 | Publication | ||
| PB01 | Publication | ||
| SE01 | Entry into force of request for substantive examination | ||
| SE01 | Entry into force of request for substantive examination | ||
| RJ01 | Rejection of invention patent application after publication |
Application publication date: 20200818 |
|
| RJ01 | Rejection of invention patent application after publication |