Coordination and Dexterity Exercises - Manage Your Body

Coordination of movements - the accuracy of the movement of our body in space relative to the commands of the brain with the accompanying preservation of balance. This ability develops in a person from an early age, but even in adulthood, special coordination exercises will help her to pump.

Coordination and Dexterity Exercises - Manage Your Body

Skill development since childhood

The more the child spends time on sports activities For example, table tennis, acrobatics, and just active games, the better he develops dexterity and coordination.

In the normal state of the nervous system and vestibular apparatus, dexterity at birth in different children differs slightly. But then, depending on lifestyle, potential is lost.

As a result, someone cannot catch a tennis ball thrown at him from 10 meters, while someone hits a ring with a basketball from 20 meters, standing with his back to him. Consider why this happens.

Children's age is the most convenient time for laying the necessary physical characteristics. Muscular memory absorbs all movements like a sponge, firmly retaining them for many years. Then, as the child grows up, the learning ability begins to fade.

Of course, learning is never too late. But at the age of 18-20, the training of a physical skill will be somewhat more complicated than at 13-14. And after 30 years, even more time and effort will be required to solve the same problem. Similarly, with coordination. The sooner you start working on it, the easier it will be to achieve results.

Coordination and Dexterity Exercises - Manage Your Body

Simple coordination tests

Let's do this test: try rotating the brush clockwise, and the same hand in the elbow counterclockwise. It doesn’t work out, right? But it’s great to turn it all in one direction. That's because our focal point is used to symmetry, peace, synchronism. If something needs to be done outside the usual scenario, difficulties arise, because the brain and body do not know how to do this, they must be taught. By the way, this is the first coordination exercise, in fact, the beginning of its training.

Another test: stand on one leg, take the other back, arms to the sides. Close your eyes and count how much you stand so. And this is also a coordination exercise that will help improve your balance and dexterity.

Third test: take 2 tennis balls (by the way, let them lie at home, sometimes they are useful) and throw them on the wall with your right and left hands, it turns out well, right? Now stand on one foot and do the same. More difficult? There is such a moment.

And now the most delicious thing is to jump on one leg and continue to throw and catch balls. Everything, stupor, confusion, balls flew away in the corners, and you, in general, fell.

There is still more than one coordination test, here you can come up with anything you want. Just tell your body to perform a non-standard bunch of movements. And you will see how imperfect your body is in this regard.

Vestibular apparatus

This segment of the brain helps our body determine where the bottom is, and where is the top, where is the right and where is the left. It works due to hydraulic pressure on special receptors. If you remove the force of gravity, the vestibular apparatus is simply lost.

This part of the brain is responsible for balance and dexterity. For him, too, there is a special training that can really help you quickly adapt to sharp non-standard movements.

Test for the vestibular apparatus (or for balance): stand straight, at the expense of the legs make 10 turns clockwise, then immediately 10 turns against. Stop abruptly and try to stand on one leg. Many after this and then two are unlikely to resist. This test shows the level of development of your vestibular apparatus. By the way, dancing, acrobatics, figure skating, pylon exercises help to strengthen it well.

Over time, if you do not train it, the vestibular apparatus degrades, it becomes more difficult for the body to adapt after rotations and sudden changes in position. Nausea and dizziness may appear. By the way, nausea from air holes in the plane, from sharp accelerations is a sign of a weakened vestibular apparatus.

A good way to develop it is this:

  1. Stand straight, arms along the body or cross them on the chest.
  2. Take 10 turns clockwise with the lower back.

    That is, the legs are in place, everything above the pelvis rotates. The greater the amplitude of rotation, the better.

  3. Stop abruptly, listen to your sensations. If nausea occurs, do another 10 repetitions, but at a slower pace.
  4. If there is no nausea, take 10 turns counterclockwise.

  5. Enough for the first time. Repeat the exercise the next day, but increase the number of rotations by 2 times.
  6. Then turn on the rhythmic music and do these rotations for 10, 20, 30 minutes. On the one hand, the lateral press and the lower back will be pumped up, and on the other, your vestibular apparatus will be normal. And one more bonus - if you suddenly take more alcohol than you can and feel the so-called helicopters, you will not run to the toilet.

    However, we do not recommend drinking.

Now you know how to strengthen the vestibular apparatus. You already know a couple of exercises for coordination and dexterity, here are a few more.

Coordination development exercises

Coordination exercises can be attributed primarily to all the tests that we cited above. We’ll also add elements that will help improve your coordination skills:

  1. To develop our visual motor coordination, take a tennis ball, stand on one leg and throw it up, catching in turn with your right or left hand.

    Then toss right, catch left. And vice versa. When it becomes easy for you, take the second ball (so it came in handy!).

  2. To coordinate your movements more clearly, start playing table tennis. It is simple and fun.

    You focus on the ball and beat it off with a racket. High speed and concentration perfectly develop reaction and motor skills.

  3. For the development of balance it is convenient to stand on one leg, doing different things at the same time - read a book, throw a ball, rotate your head.
  4. Test your dexterity every week. Each coordination exercise helps to develop it.

    In addition, each test is a coordination exercise.

  5. Increase coordination exercises by adding new elements. For example, try juggling with two balls while standing on one leg. And even better - jump over a low obstacle with a sideways move, or jump in turn on the right and left foot.
  6. Another type of coordination exercise is a fight with a tennis ball.

    Boxers will really like it and just those who want to learn how to quickly and accurately beat. Let's talk in detail about this exercise.

Fight Ball

You will need a baseball cap with a size adjuster on the back of the head, a strong and elastic gum, a tennis ball and a band-aid. It is necessary to attach an elastic band to the ball with a plaster, and fix the other end of the elastic band to the cap in the region of the regulator. The length of the elastic should be slightly shorter than the length of your outstretched arm.

We put the cap with the visor back, stand in the shock rack, hold our hands near our faces, beat the ball with our fist (shock knuckles). The ball flies away from you, pulling the elastic, then with acceleration comes back. You can get away from the flying ball by leaning a little to the side, or you can hit it with the other hand. This way you will box the ball as much as you want.

As a competitive goal, you can use the number of shots or the time during which the ball has never been left without a hit.

Be prepared for the fact that sometimes it will fly into your face. And remember, the harder you hit, the more you can fly. A tennis ball is a very insidious opponent.



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