Chinese balls are the right size. Health balls: Chinese gymnastics

Good day everyone!
Hello bulls!
Ning Hao!

Thank you all for the reviews, for the great work and this site!!!
I also decided to participate and contribute to creating a small review for the first time.
So, today I will tell you how I ordered and received “Health Balls”.
I couldn’t find bearings from anyone, so I ordered balls from China.

Health Ball Information

History of origin

AltThe history of “Health Balls” goes back many centuries. The first mention of them dates back to the beginning of the reign of the imperial Ming dynasty. It was then that steel balls with a bell inside began to be produced in the city of Baoding, now known not only in China, but also in many countries around the world for their unique healing effect. Due to their characteristic sound: one tone is higher, the other is lower, the balls received the name: “roaring Dragon and singing Phoenix,” and it is their images that are most often applied to the polished or enameled surface of the balls. The balls in a pair symbolize, respectively, the power of the Dragon and the eternal renewal of the Phoenix. To this day, ancient healing traditions have been preserved in Baoding, a clear example of the beneficial effect of which is the fact that the average life expectancy in the city is 6.4 years longer than in the country as a whole.
How to use Health Balls

Initially, the Balls were used by a narrow circle of initiates in the development of martial arts, to develop strength and dexterity of the hands, to restore them after injuries, and to train supernormal abilities. This area of ​​application is also indicated by the often found images of the famous mystical symbols “Tripod”, “Yin-Yang”, “I-Ching”, “Double Happiness” on the balls. Soon after its appearance, “Baoding balls” gained widespread popularity. It turned out that training with singing balls gives young people mental alertness and strength of hands, and helps older people get rid of many diseases and ailments. Exercises with them improve blood circulation, normalize blood pressure, eliminate spasms and cramps in the arm muscles, insufficient joint mobility, and also maintain memory and mental abilities at a high level for a long time, help cope with fatigue, and avoid unnecessary worries.
altRegular exercises with Health Balls help to increase concentration, increase and balance the energy status of the body, especially the energy of the hands, and the energy meridians passing through the hands. In addition, according to the ideas of traditional Chinese medicine, there are active points on the fingers and palms of the hands, the impact of which has a beneficial effect on the heart, vascular system, and digestive system. Many energy channels of the human body end at the fingertips, so finger exercises improve the passage of energy and are very useful. In terms of its effectiveness, training with Balls can be considered one of the best means of maintaining high performance and active longevity.
From the point of view of modern medicine, the beneficial effect of the balls can be easily explained by the close connection that exists between the hand and the central nervous system. Also, modern medicine recognizes the presence of reflexogenic zones on the palms, associated with all internal organs and systems of the body, and affecting their activity.
Since the hands have a huge number of tactile receptors and are our “second eyes,” they are more connected to the brain than any other part of the body. For example, even the most orthodox modern pedagogy and child psychology recognize the absolute necessity of developing fine motor skills of the hands for the normal intellectual development of children. Thus, working with health balls has a positive effect not only on the state of the body and energy, but also directly on the functioning of the brain. Exercises performed with both hands at the same time help expand and strengthen the connection between the hemispheres of the brain, which gives the ability to more fully perceive the world, increases both intuitiveness and the effectiveness of logical calculations.
For those who practice meditation of various kinds and work in altered states of consciousness, we can recommend exercises with balls as one of the best ways to stop internal dialogue, which also has a lot of other positive effects.
altGradually, as the tradition of working with balls developed, health balls began to appear, carved from solid stone. They, of course, do not “sing”, but they complement the healing effect of the balls with the influence of natural stone. Especially often, jade is used to make stone balls, a mineral that has unique healing properties, which are especially pronounced when used for massage.
An additional attractiveness to working with health balls is the ability to practice them at any time and anywhere, and the obvious benefits of practicing regardless of age, gender and health status.
Balloons can be a wonderful gift for people of both sexes and any age. On the smooth surface of the Balls intended for gifts, elegant designs and hieroglyphs are applied, symbolizing various good wishes. Paired Balls with the image of the Dragon (strength, luck, highest protection) and the Phoenix (good, movement, renewal) symbolize the most common wish “Protection from evil”. An image of fish or the hieroglyph “Double Happiness” - a wish for family happiness. Cranes and turtles symbolize longevity, beauty and female happiness - butterflies, prosperity and strength of feelings - lush peonies. Girls are given balloons with images of flowers.
Some exercises with health balls for fingers

Preparatory exercises

The first exercise is that you take one or two Balls and start rolling them between your palms in one direction and the other. For another exercise, take four Balls - two in each hand, roll them, rotating first in one direction or the other, moving them on each palm, as if coordinating the dexterity of your fingers.
"The crane clicks its beak"

Place one ball between your straight index and middle fingers, and hold the other ball between your thumb and ring fingers. The little finger is pressed to the ring finger. Begin to lightly hit the balls against each other, clicking like castanets. The exercises are especially good to perform with heavy metal balls that bounce when touched. Gradually you will catch a rhythm and your wrist will also join in this movement. You will quickly feel the beneficial effects of this exercise on your forearms.
"The Dragon Plays with a Pearl"

Place the ball between the little and ring fingers of your right hand, then roll the ball with your middle finger so that it is sandwiched between the ring and middle fingers. Continue the movement first with your index finger, moving the ball from left to right, then with your thumb. The ball does not touch the palm along its entire path, rolling with the help of the fingers. In the same way, between your fingers, return the ball to its original position. To do this, place the ball from right to left with your thumb between your index and middle fingers, etc.
It must be remembered that Balls are an item for individual use. Like any object used for energetic and spiritual practices, they gradually “adapt” to the owner, begin to resonate with him, and acquire individual qualities. Therefore, Health Balls that you have already worked with cannot be transferred to other people.

instructions included in the box in English

Unfortunately I threw it away. The text was as follows:

Baoding Iron Ball
Chinese Health Balls

About Iron Baoding Balls & Chinese Health Balls-Originally, the Baoding Iron Ball was a solid ball, and subsequently it is designed hollow with a sounding plate in it. Of a pair of balls, one sounds high and one low. It is a treasure necessary for the aged to build up physical strength and remove diseases.This page has basic information about Chinese health balls, how they work and how to use Baoding iron balls (another name for the same item). If you are looking for health balls for sale, please go here.

Baoding Iron Ball, famed as one of the “three treasures” of Baoding, China, is a traditional product renowned at home and abroad. The production of Baoding Iron Ball dates back to the Ming Dynasty (1368 - 1644). and it has been made meticulously by Baoding handicraftsmen through the ages.

Originally, the Baoding Iron Ball was a solid ball, and subsequently it is designed hollow with a sounding plate in it. Of a pair of balls, one sounds high and one low. It is a treasure necessary for the aged to build up physical strength and remove diseases.

Chinese Health Balls
How They Work
Function

According to the Chinese traditional medical theory of “Jingluo” (jingluo refers to the main and collateral channels, regarded as a network of passages, through which vital energy circulates and along which the acupuncture points are distributed).

The ten fingers are connected with the heart, that is to say, by means of jingluo the ten fingers are connected with the cranial nerve and vital organs of the human body, including heart, liver, spleen, lungs, kidneys, gallbladder, stomach and intestine, etc.

On plucking the iron balls with fingers, the balls can stimulate the various acupuncture points on the hand, resulting in the unimpeded circulation of vital energy and blood in the body. It can cause the jingluo (channels) unblocked and through, the vital energy and blood to function in harmony, the muscles nimble, the bones strong, the mind sober, can invigorate the circulation of blood, and can prevent and cure hypertension and various chronic diseases.

If you keep on taking exercise everyday for months and years, you can get the fine results of keeping your brain in good health with high intelligence and good memory, relieving your fatigue, drowning your worries and, moreover, prolonging your life.

Usage ~ Chinese Health Balls
How To Use Iron Baoding Balls

When taking exercise, put two iron balls on your palm, and crook and stretch the five fingers in sequence to cause the balls to rotate and revolve, either clockwise or counter-clockwise.

In so doing, all the joints of the hand are always in motion; and with the crooking and stretching of the fingers, the forearm muscles are contracted and relaxed harmoniously.

At first, you may select balls of small size for exercise; and when skilled, you can select iron balls larger and larger in size. Your two hands may practice in alternation, and three or four balls may be put on the palm at the same time for showing a variety of figures.

Maintenance: The ball is made of metal, and should be prevented from violent collision. The balls should be kept dry and clean, and waxed or greased if they will be stored unused for a long period of time.

Looking for a unique gift for that hard to buy for executive or computer geek? Chinese health balls might be just the thing! We have Iron Baoding balls for sale here!

Let's get started:
Despite the fact that the seller has a small rating and only 250 sales, he did an excellent job.
The seller offers balls of various diameters 35, 40, 45 mm
He says that all the balls are handmade.
Replies to letters promptly.

I asked to send balls with a diameter of 39 mm, the seller agreed.

Nowadays, many people have begun to think about their health. This is no coincidence, because as statistics show, people are interested in average life expectancy more and more every day. Over the past few years, health treatments and drugs of foreign origin have become especially popular. However, some people prefer yoga, meditation and Thai massage. Thanks to such procedures, you can not only improve your health, but also feel that there is harmony and order in your life. From our article you can find out what Chinese balls are and whether they have a positive effect on the human body.

General information about balls

Recently, procedures and drugs of Chinese origin have been in particular demand. This is no coincidence, because it is no secret that Chinese residents remain young and healthy for as long as possible.

Chinese balls are a fairly popular tool that is usually used in Feng Shui. Their structure is quite primitive. The balls are made of dense metal. There are a large number of bells inside. As a rule, Chinese balls have a fairly bright design. They most often depict a dragon, the sun, the moon, or a Yin and Yang symbol.

History of creation

Due to environmental degradation and decreased life expectancy, many people began to carefully monitor the condition of their body. Chinese health balls began to be used many years ago. At first they were used only in martial arts. Thanks to the balls, athletes regained their health after injuries.

Today, Chinese balls are popular all over the world. They are used not only to prevent serious illnesses, but also to treat them. It is worth noting that Chinese balls are most often used by people who complain of frequent joint pain and chronic fatigue.

Today, traditional Chinese medicine has become quite popular and in demand. Now many people already know that there are a large number of points throughout the body that are responsible for certain organs. By activating them, you have a positive effect on your body. Chinese balls are used for preventive or therapeutic purposes. Thanks to them, you will noticeably improve your well-being, increase your productivity and get rid of insomnia. As we said earlier, you can also use them for medicinal purposes. They will help you cope with back and joint pain and significantly improve coordination.

Exercises with Chinese balls

Chinese balls will help you improve your health. The exercises must be performed correctly. Thanks to this, you will definitely see the result of such a procedure. In order for the exercises to bring maximum benefit, you first need to know that balls come in different sizes. It's better to start with the little ones. As a rule, their size is about 30-40 millimeters. Over time, you may prefer larger balls.

We recommend starting the procedure with the simplest exercises. To do this, grab the ball with the pads of all your fingers. It is there that a large number of important points for the body are located. Experts also recommend squeezing the ball tightly in your palm or rotating it in your hand. Such simple exercises will allow you to feel better after the first procedure.

Balls for potency

Traditional Chinese medicine will not only improve your well-being, but also increase your potency. Not every man knows this. In our article you can find information about a Chinese procedure that will increase potency.

It is worth noting that Chinese balls come in two types. The first ones are made of metal, and the second ones are made with the addition of medicinal herbs. Thanks to this, you can choose the most optimal option for yourself.

Chinese potency balls, which are cast from metal, affect important points through certain exercises. To increase sexual activity, it is necessary to massage the base of the ring finger. It is this zone that is responsible for improving potency. In order to achieve the effect, you need to perform a set of exercises, thanks to which you will influence all the important points for the body.

Chinese balls for potency based on herbs are They must be taken orally before sexual intercourse. As a rule, there are about 10-12 tablets in a package. We strongly do not recommend taking any medications without first consulting a qualified physician.

Many people believe that Chinese hand balls will not be beneficial if they are used only for simple exercises. This opinion is wrong. Even the simplest manipulations will bring you tangible benefits. To do this, you can squeeze the ball in your palms. Experts assure that even such a simple exercise will benefit you. It is worth noting that this will only happen if you carry out the procedures regularly. It is also important to gradually increase the load. When using Chinese balls, it is important to be in a calm and relaxed state.

It is quite important to monitor your posture. During the procedure, you need to avoid straining your shoulders, back and neck. It is also important not to make unnecessary movements. Experts recommend that you never look at the balls during the procedure. It's better to focus on your feelings. It is worth noting that at first it will be difficult for a beginner to carry out the procedure. It is for this reason that we recommend paying attention to non-enamelled balls. It is important to never give your balls to other people. The Chinese believe that in this way a person gives away his health.

The teachings of Feng Shui always pay attention to the flows of energy that flow both in the outside world and in the human body. In addition, it offers many different methods and methods to improve their course, activate it or restore it.

One such remedy is Chinese balls, which are often called health balls. We are all familiar with them - these are ordinary enamel or metal balls that can be rolled in your hands.

History of balls

They appeared a very long time ago. In historical records, the first memories of them appear from the description of the reign of the Ming Dynasty in China (from 1368 to 1644). They say that it was then that balls with bells inside were first created. Moreover, each of them sounded differently, and therefore one was named - the roaring Dragon (which symbolizes the strength of health and spirit), and the other - the singing Phoenix (a symbol of eternal renewal and rejuvenation). Initially, they could only be bought in a city called Baoding, but now they are available in every corner of the world, although they differ from their predecessors in that they do not have any bells inside and are made of solid material.

Interestingly, in Baoding, health balls are still held in high esteem. There are many healers in this city who help people with their help. And local residents also often use them and, as statistics show, for good reason - their life expectancy is 6 years longer than other residents of the country.

Feng Shui health balls

From the point of view of Feng Shui, there are six lines on the palms of a person - three Yin lines (responsible for blood circulation, heart and lungs) and three Yang lines (responsible for the work of the small and large intestines). If they are influenced with the help of the above-described balls, then the functioning of the person’s internal organs and more begins to improve.

As was noted at the very beginning of their use, they have a beneficial effect on a person’s overall thinking and brain function. The first to experience their effects were members of a narrow circle of people who practiced. It was they who noted that frequently rolling balls in their hands allows not only to develop manual dexterity, but also has a positive effect on memory, attention, and concentration. In addition to all this, they help relieve stress, fatigue and anxiety.

Who should use them?

After it became clear that the beads could benefit anyone, doctors began to recommend their use for people who:

- deal with typing or perform other actions that require good fine motor skills and attention (dispatchers, programmers, computer designers, etc.);

- play musical instruments, especially the piano;

— during work they must show maximum attention (drivers, pilots);

- engage in mental work (students, teachers);

- have diseases of the hands (for example, suffer from rheumatism or arthritis).

But, as already mentioned, they can help in a number of other cases, so if necessary, they can be used by anyone who wants.

Exercises with health balls

So, returning to Feng Shui, it is worth saying that there are exercises that can enhance beneficial types of energy. So, if you rotate them clockwise on your palm at a fairly fast pace, then you can strengthen the Yang energy. And if you slowly rotate them counterclockwise, then you can increase the Yin energy.

In addition, there will be a simple rolling of Chinese balls in any direction. No matter how they move, they will still put pressure on many points and lines located on the palms and thereby have a positive impact.

But, since they have been used for many centuries in a row, by this time a large number of exercises with them had already appeared. To begin with, you need to do the simplest ones, and then, when you already have some experience, you can move on to more complex ones.

Simple exercises

1. Rolling balls. This is a very simple exercise aimed at warming up your hands. All you have to do here is simply roll two balls between your palms.

2. Tossing. Here you can simply throw one ball up and catch it. If this exercise is performed for at least 5 minutes, it will be able to warm up the entire surface of the palm.

3. Squeeze in the center of the palm. The ball must be placed in the middle of the palm, and covering it with your fingers, squeeze it to such an extent that a slight numbness is felt. Squeeze and unclench your fingers in the same way, changing the degree of compression.

4. Squeezing the ball with your fingers. In the previous exercise, the ball was in the center of the palm, but here you just need to take it with five fingers and squeeze it with all your might.

Complex exercises

In addition to simple warm-up exercises, there are also those that can conditionally be called more complex. After all, to complete them you will have to learn a little and be patient until they start to work out.

5. Rolling balls with one hand clockwise and counterclockwise. You need to take two medium-sized balls in one hand and try to roll them so that they do not fall and move in a given direction (clockwise or counterclockwise).

6. Rolling balls without touching. A more complicated version of the previous exercise is to roll the balls so that they do not touch each other, but only roll one after another. After some time of practice this should be possible without any problems.

7. Rolling three balls at once. Once the technique of rolling two balls has been mastered, you can move on to rolling three or more balls.

In the last three exercises, the key to success is good motor skills of the fingers, and therefore, those who learn to perform them will soon be able to boast of these useful skills.

First you need to choose the right size of Chinese balls for yourself. They come in small, medium and large. The best ones for beginners are medium ones.

During the exercises, it is necessary to alternate compression and rolls, then they will be more effective.

At first, you need to take into account the fact that the balls can fall out of your hands onto the floor, and therefore you need to work with them where there is no risk of damaging any expensive coating (tiles).

Also, as the exercises progress, you need to change hands more often so that there is no emphasis on either the right or left palm.

The best thing is not to look at the balls in your hand, but to raise your eyes, listen to your feelings and perform the movements that you like most.

After finishing the exercises, the balls should be wiped with a dry cloth and stored in a dry place.

In the store you can recognize these balls from the pictures. Most often they depict their main symbols - the Dragon and the Phoenix.

BASIC EXERCISES WITH HEALTH BALLS The well-known Chinese balls, rolling in the palms with quiet tapping, are in fact one of the powerful tools of qigong training. The history of “Health Balls” goes back many centuries. The first mention of them dates back to the beginning of the 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 was called the “Singing Phoenix”. However, the most numerous and useful in use are stone balls. Jade balls are most often used, because jade has been considered in China since ancient times as 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, fighters trained their hands, restored joints and ligaments after injuries. “Health balls” served as a means of developing concentration and attention, and regulating a person’s energy base. Over time, the balls became very popular in China (and now throughout 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 close 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, thereby improving 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 masterly rotations. The simplest exercises will also bring benefits: rubbing a ball between your palms, rotating two balls on your palm. Maintain regular exercise, 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. When starting classes, select medium-sized balls. Once you have mastered the basic exercises, purchase several pairs of balls of different sizes to vary the load and perform exercises with 3-4 balls. Try not to look at the balls, but listen carefully to the sensations in your hands. When you first start training, the balls will fall frequently, so use non-enamel balls and practice on a soft surface. After classes, the balls should be wiped with a dry cloth and stored in a dry place. During exercises, movements should not be too fast to avoid the balls falling. Ideally, the balls should not touch each other when you roll them in your palms. Over time, you can add a third and even a fourth to a pair of balls. When rolling your balls, change hands more often! During the exercises, do not forget to alternate the load on your left and right hands or do the exercises with both hands at once. At the same time, it is recommended that right-handers put more load on their left hand, and left-handers, accordingly, on their right hand. This improves the balance of the cerebral hemispheres and stimulates the work of the corpus colossum, which is responsible for the connection between the hemispheres. 1. Rotate two balls Step 1. Take the balls in your right hand. Place the balls as shown in the figure: one ball is in the center of the palm, the second in the area of ​​the fingers. The fingers are slightly bent, the palm is relaxed. * * *

I once came across a book on this topic. Quite boring, crooked translation and in general... But some useful information on the topic of why I will feel good if I spin Chinese balls (and I spin them regularly anyway, it calms me down), I will be happy! Well, that is, positive things come for nothing. You can do something familiar to realize its usefulness and enjoy it.

I threw away the book a long time ago. But today I found a summary on a certain forum, which some kind soul was not too lazy to compile and post.

1) Impact of Chinese health balls.

According to Traditional Chinese Medicine, life is maintained through interaction 2 types of energy - xu (blood) and ki (energy, air). Their interaction, in addition to the purely material side, also contains an energy factor. However, it is believed that it is ki that is the force and energy of life that controls everything else. It can be represented as a stream of ions or even smaller particles. Ki and Xu pass along the meridians. They form an extremely complex system, called in Chinese philosophy microcosm. Human health depends on how freely ki and xu can circulate along the meridians.

By palms pass three yin meridians and three yang meridians. Meridians heart, circulation and lungs (all yin), respectively, end at the tips of the little finger, middle finger and thumb. The small and large intestine meridians begin at the little finger, ring finger and index finger, respectively. These six meridians are connected to the body's organs and the brain. By rotating Chinese health balls in our palms, we thereby stimulate many acupuncture points, while influencing ki in several meridians and, accordingly, in several organs.
The palm is important for a number of reasons. Three yin meridians run along the palm. They are connected to the heart and lungs. The heart meridian activates consciousness and soul, intellect and memory. The heart and lung meridians are mainly responsible for the three flows of xu and ki. In the practice of acupuncture, the laogong, huxi and shaoshang points, located on the yin meridians, are given special significance.

Exercises with Chinese health balls stimulate these points and can have a preventive effect in case of heart and lung diseases, and eliminate insomnia. Stimulation of these points trains attention and memory.

If you stimulate them, you can have a beneficial effect on all these areas. For example, the pad of the thumb is a reflex zone of the neck and spine, while on the outside of the arm there are zones of the shoulders and lumbar region. The area on the inside of the hand between the index and thumb affects the activity of the stomach, and the area on the outside of the left hand just below the little finger affects the heart; the same area on the right hand affects the liver.
There are also three yin meridians and three yang meridians on the foot, connected to various organs, which can also be stimulated by rolling Chinese health balls with your foot! The liver (yin) meridian begins at the end of the thumb; kidney meridian (yin) - at the heel and runs in a circle to the middle of the foot; spleen meridian (yin) - at the thumb. The bladder meridian (yang) ends at the little finger; gallbladder meridian (yang) - at the fourth finger; the stomach meridian (yang) is at the second finger. The most important is Tsu Shao Yin, the kidney meridian. The kidneys play a major role in the urinary system. If the yang element is disturbed, this leads to frequent urination and loose stools, while a lack of yin is expressed in dehydration, which results in the release of a small amount of dark urine and profuse sweating during sleep.

Massaging a large number of areas on the foot leads to stimulation of the meridians associated with the liver, gall bladder, kidneys, spleen, nose, as well as the heart and lungs.
Practice shows that needling acupuncture points on the foot can be painful, while exercises with Chinese balls give exactly the same effect, but without pain. However, these exercises should be performed correctly.
Targeted stimulation of certain areas with the help of Chinese health balls (hereinafter KSHB) can have a positive effect on all areas of the body. If you master the principles of yin and yang, learn how they move along the meridians, and pay attention to the changes in your own body, you will be able to determine the level of yin and yang in the body. In general, you will be able to increase yang energy with KShZs by quickly rotating them in your hand so that they warm up. Or you can increase the level of yin energy by slowly rotating the balls for a short time, repeating this procedure several times, without the balls heating up. In addition, the direction of rotation of the balls affects the healing level of yin and yang. Clockwise rotation increases yang energy, counterclockwise - yin energy. Regardless of whether you work out for fun or for treatment, such regular exercise will have a beneficial effect on your health.
However, that's not all!

Exercises with KSH improve blood circulation, in addition, as a result of the vibration they create, the functions of the lymphatic system improve.
-The heat generated during exercises with coronary artery disease has a beneficial effect on blood circulation and has a sedative, calming effect on the nervous system.
-Exercises with CSZ strengthen the muscles of the fingers, palms and arms.
-The sound produced during classes with CSZ has a calming and at the same time stimulating effect.

2) Exercises:

Let's start with the fact that at first it is better not to use CVS that are too large for your hand. In addition, it is useful to find a suitable place to practice where you cannot damage the floor if you accidentally drop the CVS.

Take the time to train and make sure you do the exercises in a position that is comfortable for you. It doesn’t matter whether you sit or stand or recline, the main thing is that you are comfortable. Exercises are useful for walking, but first you need to master the technique of doing them.

Let's warm up.
It is useful to start exercising by warming up your hands. This can be done in several ways:
-Clench your hand into a fist so that your thumb remains outside. then straighten your fingers. Repeat this exercise several times.
-Interlace your fingers and then move your elbows as far as possible so that your fingers are pressed tightly to the outside of your palms. Repeat.
-Clench your hands into fists so that your thumb is inside the fist. Unclench your fingers and then close them again. Repeat.
-Run your thumb over the tips of your other fingers from right to left and left to right. Repeat.
-Put your hands together. Extend your thumbs and start rubbing them together, including the pads, with your hands clasped together.

Exercises to get used to the balls.
Warming exercises must be performed with both hands. Try to do them as rhythmically as possible. Be sure to perform these exercises on a soft surface (for example, a bed). When you start doing them, it is important that you do not waste too much time. The arm muscles should get used to unfamiliar exercises, but not be too tense due to excessive zeal. Try to limit preparatory exercises to five to ten minutes a day.
-Perform rotational movements with the ball on your palm, transferring to it the impulse from the movement or rotation of your wrist. Your hand should take the shape of a saucer. The thumb and little finger should not allow the ball to roll out.
-Open your palm. Roll the ball from the center of your palm to your fingertips, being careful not to let it roll out.
-Try to make the ball rotate at your fingertips.
-Open your palm. Place a ball on it. Move the ball with your thumb from the beginning of the little finger to the other fingers. When it reaches your index finger, let it roll further into the center of your palm.
-Bend your fingers so that your fingertips touch. Roll one or two balls from your left palm to your right, tilting your palms slightly.
-Throw the ball into the air (not high), then catch it.
-Take the ball, open your palm and throw the ball up a few cm. Having caught the ball, force it to make rotational movements by moving your hand.
-Take the ball in your hand and hold it with your palm down. Open your hand so that the ball begins to fall, but immediately grab it. This exercise can be performed with a larger ball (cricket ball or billiard ball).
-Hold the ball with your thumb and fingertips. Open your fingers so that the ball falls into your palm.
Variations: Hold the ball with your thumb and index finger, then your middle, ring, and finally your little finger.
Variations: one ball in each hand at the same time or alternately.
-Throw the ball from your left hand to your right and back.
-Do this exercise without looking at your hands.
-Hold the two balls firmly in one hand, with the outside of your hand facing down. The palm, hands, and fingers form a vessel in which the balls can move only in one direction. Using your thumb, slide the nearest ball toward your little finger, then move it back toward your thumb, while the thumb and index finger of your other hand hold the ball on your little finger. The purpose of this exercise is to get used to the feeling that one ball is rolling at the beginning of the fingers and rolls down, while bending around the other ball.
-Let two balls jump over each other. First, perform this exercise with your whole hand, and then roll the balls with quick movements of your ring, middle and index fingers.
Variation: Do the exercise with each hand.
-Strengthening arm muscles: hold the ball between the tips of your five fingers, then squeeze it and release it. Or hold the ball in the palm of your hand and press it alternately with each finger, pausing before each pressure.

Basic exercise.
Rolling two balls in the palm of your hand is the main way to use KShZ. There are 2 methods of bringing the balls into motion - general movement and gradual.

General movement.
Place two balls in the palm of your left hand. The hand should be open and relaxed. Using the thumb, index and middle fingers of your free hand, roll the balls counterclockwise across your palm. After some time, try to make this movement with the thumb and other fingers (especially the little finger) of your left hand.
Subsequently, this exercise must be performed without the participation of a free hand.
When you perform this exercise on your right hand, the balls must be rotated clockwise.

Gradual movement.
1. Place the balls in the palm of the hand with which you feel most comfortable working.
2. Open your palm wide so that ball 1 is exactly in the middle, and ball 2 is on the fingers (especially the index and middle). The fingers must be bent, their tips pointing upward, and the entire hand should be as relaxed as possible. It is best if your hand does not rest on anything. This will only make it more difficult to perform the exercise.

3. Consistently applying slight pressure with your middle and index fingers, move ball 2 towards the thumb, move ball 1 slightly towards the little finger.

4. Increase the pressure of your thumb on ball 2 so that ball 1 is pressed against your little finger.

5. Alternately pressing the little, ring, middle and index fingers on ball 2, move it to the thumb. At the same time, ball 1 moves to the little finger through the tubercle at the base of the thumb.

6. Applying slight pressure successively with your little finger and index finger, return the balls to their starting position. The operation is completed.
Repeat this several times until you get used to the circular motion of the balls, then do it with your other hand.

At first, the balls will noisily collide with each other, but gradually your hand will be able to rotate them freely, and your thumb and little finger will help them move along a given path.
The most natural direction for the balls to move in the right hand will be clockwise or counterclockwise in the left. But, after you master the basic techniques, you will be able to move the balls in the opposite direction.

A. Make sure that in the starting position described in step 2, the little finger is higher than the thumb.
B. Bend your index finger and little finger slightly and at the same time push ball 2 towards your little finger with your thumb, index and middle fingers.
B. Lightly push ball 1 toward your thumb with your little finger.
D. Increase the pressure on the ball with 1 little finger and at the same time move it with your thumb to the index and middle fingers.
D. Now the balls have changed places, and you can start from point B again.

If you find it difficult to hold the balls in your hand, you can hold it against your stomach so that they do not roll off.
Exercise should not be carried out for too long at first. You should not be tense; it is harmful to exercise performance and can lead to muscle pain.
During ball exercises, your rhythm and tempo determine the degree of harmony you achieve. Rhythm and harmony increase the effectiveness of control. Each exercise has its own rhythm and tempo. It is important to find your own rhythm and pace for the most comfortable execution of exercises.
Over time, you will notice that it has become easier to do the exercises, and your health has improved.
In order to achieve the best results, you need to exercise with the balls daily for 5-10 minutes. After you master the exercises, you will be able to do things by doing them: reading a book, watching TV, while walking the dog...

We are improving.
After regular classes with the CSH, you will be able to perform the main exercise:
Starting position.
The outer part of the arm should be facing down, the arm straightened but not tense. Ball 1 is located between the thumb and bent index finger. Ball 2 is pressed to the palm with the little finger and the bent ring finger. In this position, the distance between the balls is maximum.

Movements.
-Extend your little and ring fingers so that ball 2 rolls down to the base of your fingers. Hold it in this position.
-Push ball 1 with your bent index finger towards the base of your thumb. This ball must be held in this position, that is, between the bent large one and its base.
-Immediately after this, extend the little finger, ring finger, middle finger and index finger in sequence so that ball 2 rolls towards the index finger. At the same time, bend the big one and push ball 1 to the center of the palm.
-Hold ball 1 between the base of your thumb and ring and little fingers. To do this, extend your thumb, which at the same time grabs ball 2 and rolls it to your index finger.
Begin the second round by bending your index finger and slightly straightening your ring and little fingers. Once you have mastered this difficult exercise, begin to increase the speed of spinning the balls. This will increase the efficiency of the entire control.

Exercises for the foot.
Foot massage with balls will help improve blood circulation in the foot and leg.
Sit comfortably on something so that your feet touch the floor and your thighs are parallel to it. The floor should not be cold. Place a folded blanket or towel on the floor for comfort. Place one ball under your foot and try to master 3 basic movements: rolling forward, backward and circling the ball (clockwise and counterclockwise).
Try to perform these exercises in the same rhythm, and after some time try to combine the basic movements. Don't forget to change legs! This is how you develop both feet, performing combined exercises with a given rhythm.
In addition to training the entire foot, you can practice massaging its individual areas, say, the heel or the front. As the exercises become more complex, your level of attention will increase and you will be able to experience a stronger impact of the exercises.

Foot massage and foot bath.
A foot bath in combination with exercises will have an even greater effect. This stimulates blood circulation. However, in this case, be careful with the balls - they may become corroded. Always dry them thoroughly after the session.

Walking exercises.
Using CSZ while walking is useful because it increases concentration.
-Take 2 balls in each hand.
-Do the same exercise, but swing your arms.
-Take one ball and while walking, throw it from one hand to the other.

Slow walking exercises.
When taking the first step, take a deep breath and simultaneously perform three rotations with the balls, as in the main exercise. On the next step, exhale and rotate the balls three times. Repeat. Try to perform these exercises rhythmically and with full concentration.

Sound and rhythmic exercises.
Take a ball in each hand and try to create a melody by rocking or spinning them rhythmically. The same effect can be achieved by placing a ball in the palm of your hand and throwing it up, higher and lower. You can also perform the following exercise: the ball remains in the palm of your hand, and the other is thrown up. All of the exercises described above can be performed while sitting, standing, or dancing.

Self-massage.
Take one ball with your right hand and press it to your face, while your palm should be wide open. For example, you can start with the cheek. Fingers are not involved in this exercise. Press the ball so that it is in a certain place and does not move. Close your eyes and then begin to massage each part of the right side of your face with gentle rotating movements. Massage all areas, paying special attention to the area under the eyes. Switch hands and start massaging the left side of your face. The next logical step is a neck massage. Do not be disturbed by increased salivation during a jaw and neck massage. Massage all accessible areas of the body.
This massage not only promotes blood circulation, but also stimulates acupressure points and helps with sinus problems. If the massage is done correctly, it will create a feeling of peace and tranquility. You will get the best results if you rest after this massage.
The massage should be performed in a comfortable position and in a state of absolute calm.

Massage for two.
It is best to massage after a warm bath. Lie on your stomach, relax, your partner should take a ball in each hand and press them with their palms to the massaged area. The pressure should not be too strong. Your partner must roll the balls in a straight line or describe larger or smaller circles. The massage should start from the neck or back.
The foot massage is performed in circular movements from the ankles to the groin and then back in a straight line.
Don't forget to rest after your massage.

And even more briefly about everything:

Chinese health balls are used to maintain an even and harmonious balance of Yin and Yang in the human body. Targeted stimulation of certain areas using Chinese health balls can have a positive effect on all areas of the body.

Three Yin meridians and three Yang meridians run along the palm. The heart, circulation and lung meridians (all Yin) end at the tips of the little finger, middle finger and thumb. The small and large intestine meridians begin at the little finger, ring finger and index finger. These six meridians are connected to the body's organs and the brain. By rotating Chinese health balls in our palms, we stimulate many acupuncture points.

The hand contains many reflex zones. If you stimulate them, you can have a beneficial effect on all these areas.

In general, you can increase yang energy with the balls by quickly rotating them in your hand so that they warm up. Or you can increase the level of Yin energy by slowly rotating the balls for a short time, repeating this procedure several times, and the balls will not heat up. In addition, the direction of the balls affects the healing degree of Yin and Yang. Clockwise rotation increases Yang energy, while counterclockwise rotation increases Yin energy.

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