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Coordination and Dexterity Exercises

6 min read

The coordination of movements is determined by the relationship of the brain with the muscles, it depends on how accurately the brain commands will be executed. The body needs not only to move in space, the task is complicated by the need to constantly maintain balance. Exercises for the development of coordination and dexterity are especially useful in childhood, and the intellectual development of the child also depends on them. But they will not interfere with adults, the skill must not only be obtained, but also maintained. From this material you will learn which exercises contribute to the development of coordination of movements.

If the child is involved in sports, then in adulthood he will not have problems with coordination of movements and dexterity. It does not matter what kind of sport it is – acrobatics, wrestling, swimming or just active games, any physical activity will help strengthen the vestibular apparatus and gain dexterity.

In all children, dexterity is kept at approximately the same level, the situation changes with age. Someone will not catch a ball thrown from ten meters, but someone is capable of throwing it into a basketball basket from twenty meters, even if they have their backs to it. These abilities depend on the way of life; with a sedentary way of life, the sense of balance becomes dull.

Muscle memory is formed in childhood, the body remembers movements and prepares to use them throughout life. As you grow older, your body's learning ability decreases. At the age of 18-20 years, the training of reaction speed will not be as productive as at 13-14, but it is never too late to learn. It is important to consider that after 30 years, muscle memory will develop even worse, the sooner you begin to perform sets of exercises to develop coordination, the faster the results will come. You can evaluate the strength of the connections between the muscles and the brain using simple tests.

development of coordination and dexterity

Coordination tests

The simplest test is the simultaneous rotation of the hand from the elbow counterclockwise and the clockwise hand of the same hand. Almost all adults cannot perform this action, but they can rotate in one direction. The focal point of control of an adult organism is designed for symmetry and desire for a state of rest. The need to do something atypical surprises the body; it does not know how to do it, like the brain.

Try another exercise, it is easier. Standing on one leg, take the other back, spread your straight arms to the sides. Close your eyes, maintain your position and keep a countdown to yourself to find out how long it will turn out to be so.

There are more complicated tricks. Try to pick up a tennis ball, alternately throw the ball into the wall and catch it with each hand. Perhaps you can handle it, but try to repeat the same thing, standing on one leg. The task becomes much more difficult, as the body becomes harder to maintain balance, the brain can no longer concentrate on one task. The task can become even more difficult – throw balls on the wall and catch them by jumping on one leg.

Any of these tests is not only a test, but also a special exercise for developing dexterity. Perform them every day, and soon you will notice that complex techniques become simpler. Any sequence of movements unusual for the body and brain will do.

tennis balls in hand

About the vestibular apparatus

All sets of exercises for the development of dexterity are aimed at the vestibular apparatus, it is located in the brain. This department works due to the effect of hydraulic pressure on the receptors, due to gravity. In zero gravity conditions, gravity is absent, the vestibular apparatus does not work, a person cannot determine where the top and bottom are, left and right.

Check your vestibular apparatus simply, stand up straight, do ten turns clockwise and ten counterclockwise at the expense of the legs. After that, stand up straight again and raise one leg, try to stand on one leg. If it works out, then your vestibular apparatus is well developed, but few people can resist without training. Those who are engaged in acrobatics, dancing, figure skating, skateboarding and other sports associated with the need to maintain balance are doing well.

If you do not train your vestibular apparatus, then his condition will worsen. There is a deterioration in dizziness and nausea after a sharp change in position. If you feel sick from air holes in an airplane or with a sharp acceleration of vehicles – this is an occasion to think.

For training, you can use this technique: standing with a straight back, cross your arms over your chest and do ten turns clockwise with your body in the lumbar region. At the same time, the legs should remain motionless, try to maximize the amplitude of rotation. Stop and listen to your feelings, if you feel dizzy or feel sick, then do ten more of the same rotations, but more slowly. If the condition remains good, then do the same, but in the opposite direction.

Use this technique as a daily exercise, increasing the number of rotations, over time you will be able to rotate the body to dynamic music and not feel dizzy. This exercise has an additional advantage – the development of back muscles and lateral press. Another bonus is possible, when intoxicated, it will most likely become easier to survive the so-called helicopters. However, it would be better not to test this theory.

vestibular training

Other exercises

All of the above tests are simultaneously exercises to improve coordination skill. The complex can be strengthened by adding a few more tricks to it.

Pick up a tennis ball and stand on one foot. Throw the ball with one hand and catch it with the other, do it without pauses for as long as you can. The technique is aimed at developing motor coordination, when it will be easy, you can connect a second ball, throwing and catching two objects at the same time will be more difficult.

A good practice will be playing table tennis. You are fond of the game process and feel sports excitement, follow the ball, beat it off when it approaches, without noticing it yourself, improve the motility of movements.

To make it harder, try to play standing on one leg, this applies to any everyday action – it is much more difficult to perform it when the body loses one of the usual points of support.

An interesting exercise can be borrowed from boxers, it is called a fight with a ball. This is a difficult trick, you can take it only if all of the above have been successfully completed. It will take a cap, an elastic band a little shorter than your outstretched arm and a tennis ball. One end of the elastic is attached to the ball, the other to the size adjuster on the cap. The boxer puts the cap on with the visor back, stands in the rack and hits the ball, repeating the action each time as it approaches the face. If you can’t beat it off, you should quickly deviate, for this you need the worked out reaction speed. Professionals add a competitive element to the exercise, they count the number of repulsed hits or track the time during which it was possible to continuously beat. It is important to remember that there will always be a high risk of getting hit in the face, as well as that a more powerful return will come from a stronger blow.

Regularity is important in working on yourself, do not stop training and conduct tests once a week to track progress. Today it’s hard for you to give the simplest exercises for the development of coordination and dexterity, but some time will pass and you will be able to do incredible things – juggle with three or more objects, overcome obstacles with a sideways move, perform any action while standing on one leg.

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