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An average user should be able to start with a 45 mm (1.8 in) ball and move up to 60 mm (2.4 in) as their muscles get accustomed to the exercise. Larger
Baoding balls between 70 mm and 100 mm (2.8 in to 3.9 in) can be used. Keeping larger balls separate while
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The basic exercise consists of holding a pair of
Baoding balls in the palm of one hand, rotating them (switching the relative position of the two balls) while maintaining constant contact between them. Once this technique has been mastered, the rotation speed can be gradually increased until the
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balls separate in the hand. Eventually one hand can learn to rotate them completely without the balls making contact with each other. Exercises have been developed involving more balls, where the main technique is to avoid contact with the other balls. This requires using a finger, usually the
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rotating them is an advanced skill. The area of the hand exercised can be varied, altering the part of the hand they rotate over, or changing the orbit of the balls so that more force is exerted on a particular finger or finger joints.
106:. Construction methods varied. Formerly, they were usually called "iron balls", as they were originally made of iron. As metalworking advanced, "iron balls" became more popular. Baoding balls continue to be produced there.
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and brass wire; these are essentially decorative since they easily chip when dropped or rubbed together. Baoding balls can also be made of solid jade, agate, marble, and other types of stone.
78:. Baoding balls are used by rotating two or more balls repeatedly in the hand. Intended to improve finger dexterity, relax the hand, or aid in the recovery of muscle strength and
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to exercise the soft tissues of the hand, wrist, and arm, such as after surgery to the hand. They are even recommended for treating traumatic stress in children and adolescents.
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Most
Baoding balls consist of a pair of hollow spheres, each containing a chime that rings when an inner ball strikes the outer sphere. Many modern examples are decorated with
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Though unsupported by scientific evidence, baoding balls are thought to exercise hand muscles, improve brain function and reduce stress when used as
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Treating
Traumatic Stress in Children and Adolescents: How to Foster Resilience Through Attachment, Self-regulation, and Competency
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Hollow balls are generally more suitable for therapeutic use due to their lighter weight. Heavier balls of
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Travel, Translation and
Transmedia Aesthetics: Franco-Chinese Literature and Visual Arts in a Global Age
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balls as
Baoding balls, rotating them to develop forearm muscles and improve their grip.
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Global Hand
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require more effort for rotation. These are mainly used to build strength by
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and therapy. They are also known as
Chinese "balls for ball practice"
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390:(in Catalan). Penguin Random House Grupo Editorial España.
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East Asian
Religions: Understanding Our Religious World
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after surgery, Baoding balls work similarly to
Western
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94:The first Baoding balls were likely created in
539:Chinese Chi Balls Book: Revitalize Your Energy
510:The Penguin Dictionary of Alternative Medicine
387:El gen (edició en català): Una història íntima
571:"Baoding Balls: Everything You Need To Know"
442:Riggs, Jeane; Chung, Kevin C. (2019-10-12).
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471:Blaustein, M.E.; Kinniburgh, K.M. (2019).
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16:Traditional product of Baoding, China
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229:(in Danish). ROBINEST. p. 61.
118:Inside Baoding balls: a wire and a
23:Baoding balls resting in their case
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418:"Grip Training with Baoding Balls"
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542:(in Italian). Thunder Bay Press.
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203:Baoding balls are often used in
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180:such as John Brookfield used
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55:Pao-ting Chien-sheng Ch'iu
513:. Penguin Books Limited.
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324:. IronMind Enterprises.
321:The Grip Master's Manual
223:Rodrigues, H.P. (2021).
318:Brookfield, J. (2002).
384:Mukherjee, S. (2017).
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536:Williams, A. (2013).
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160:Baoding balls in use
45:Bǎodìng Jiànshēn Qiú
146:resistance training
604:Exercise equipment
599:Chinese inventions
575:Insight Timer Blog
198:acupuncture points
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549:978-1-62686-073-5
520:978-93-5118-127-9
484:978-1-4625-3705-1
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397:978-84-16863-18-1
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211:References
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300:26 August
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120:marble
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359:ISBN
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302:2015
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152:Use
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