Balance board exercise-training planby Ni Caicai hifactory
The ability to balance is a body function that is often underestimated, and it works every day. This means that, whether in daily life, at work or in training, we constantly lose the balance that we must find again. In addition to work and leisure, a good balance is also a prerequisite for many sports, such as tennis, skiing, dancing or gymnastics. Whoever has a clear sense of balance can steadily improve his performance.
7 exercises with balance board
Balance board exercise: #1-single leg posture
Now, your balance requirements are higher: a single leg looks very simple, but it still exists in itself. This requires coordination and your attention, but your leg muscles will also be stressed. Try it!
Instruction/Training #1: First, you place one of your legs in the middle of the balance board until you find a good standing posture. Then stretch your other leg laterally and try to maintain balance in this position. If you still stretch your arms, balance will be easier. But you can also put them on the hips.
Hold this position for about 10-15 seconds, then slowly descend and rise with the other leg.
Tip: Stretch both legs as much as possible. Increase the difficulty level: You can easily increase the difficulty of the exercise by closing your eyes.
Training Goal: Strengthen the leg muscles. Setting and repetition plan: hold each leg for about 10-15 seconds / 3-4 repetitions
Balance Board Exercise: #2-Squat
Squat is also a popular classic in balance training, used to strengthen leg muscles. If you have mastered squatting on the floor without any problems, you must use a balance board to create a new incentive for your muscles. In addition to your leg muscles, many other muscle groups are now needed to maintain body balance.
Coaching/Training #2: The most important part of squatting is the correct starting position. To do this, you place your own width approximately on the balance board and try to adopt a safe posture. The weight is on the heel, the two toes point forward, and the view is forward.
Now follow the squat (squat in English): your hips face high heels until your thighs are roughly parallel to the ground (as if you are sitting on a chair). Then you turn from the power of high heels back to the starting position.
Important: Make sure that your knees do not protrude from your toes.
Training Objective: Strengthen leg muscles Repetition plan: 2-3 sets of 10-15 repetitions
Balance Board Exercise: #3-Lunge
Absolutely must be in every sport: sprint. The special thing about the balance board version is that you step from a stable position on an unstable surface and then sprint.
Instructions/training #3: In the starting position, you stand on the balance board at a distance of about 60-90 cm from the hip width. Your eyes move forward. The upper body is always straight. Keep in mind that finding the correct distance to the balance board can be a bit tricky at the beginning, as it is personal. Take it easy.
Now follow the actual movement: take a step forward. With just one leg, you need to take a big step forward until your foot is in the middle of the balance board. Find the balance point by loading the entire foot. Then bend your front legs and place your hips on the floor until the back of your legs is almost parallel to the ground. The front legs are at a 90° angle! You can put your arms on your hips or help on the side for extra balance. From the strength of the leg muscles, you straighten again, return to the starting position, and change the leg. This is a duplication.
Note: Don't let the front knee stick out your toes (knee pain!).
Training goal: strengthen the leg and buttocks muscles
Repetition: Perform approximately 10-12 repetitions of 2-3 sets on each leg.
Balance board exercise: #4-Push-ups
Push Up' is a true classic, and because of its excellent effect, it can be used for various sports. Those who are not yet familiar with push-ups in other sports areas should first adapt to exercise by doing push-ups without the help of a balance board. Pain is guaranteed!
Instruction/Training #4: You are in a push-up position at the beginning. To do this, place the shoulder width of your hands on the balance board, and the balance board on your chest. Fingertips facing outward. You raise your knees until your body lines up. Your whole body is tense.
Perform push-ups from this position. In addition, you bend the arm of the elbow to bring the sternum closer to the plate. Keep your elbows as close as possible to your ribs and don't push your elbows outward. Then, using the strength of your arm and chest muscles, slowly move back to the push-up position and repeat the exercise.
Tip: If the exercise is too heavy for you, of course you can also exercise on your knees.
Training Objective: Strengthen the muscles of the chest, shoulders and arms. Repetition: about 8-12 repetitions of 2-3 sets
Balance board exercise: #5-Schwebesitz
The floating seat on the balance board requires not only your sense of balance, but also your core muscles. In this exercise, it is important to balance the instability of the balance board. For advanced users, it is best to strengthen the exercise by stretching the legs. Give it a try!
Coaching/Training #5: Sitting on the balance board. Bend your legs (up to about 90 degrees) and lift your feet off the ground. You put your hands next to your knees. The upper body is upright. The final position remains for about 15-20 seconds.
For advanced levels: stretch your legs to the final position until your body is in balance. Stretch your arms to maintain stability.
Important note: Although the back is slightly tilted back, it is straight (no round back/hollow back).
Training Goal: Strengthen the core muscles. Repetition: Hold the position for 15-20 seconds / 8-10 repetitions
Balance board exercise: #6-Po Lift
He should be round and crisp! Exercises for the hip muscles are also often found in balance training-especially popular is Po Lift with a balance board, which not only trains the hip muscles, but also trains the back thigh muscles.
Explanation/Training #6: In the starting position, you lie on your back with your legs on the balance board about hip width. The legs are bent. Now you lift your hips and abdomen, lift your hips until your body is in a straight line. When you reach the final position, you will hold it for a few seconds, and then lower your hips again (don't put it completely on the floor!). Then you repeat the exercise.
Increasing difficulty: You can strengthen your exercise by alternately stretching one leg while raising and lowering the hips.
Training Goal: Strengthen the buttocks and thigh muscles Repetition: 12-15 repetitions 2-3 sets
Balance board exercise: #7-plank
This is a love-hate relationship: planing. This exercise is very energy consuming, but also very effective. Every training program should be done regularly. Using a balance board, you can create additional motivation for the muscles by keeping your balance on the board next to the actual plank.
Instruction/Training #7: You place your forearms on the balance board. Keep your elbows under your shoulders and keep your shoulders low. The view points to the ground in front of you. From the kneeling position, you raise your knees until your entire body forms a straight line. Your torso is extremely tense, and your belly button retracts. Try to keep this position-this is the art of'planing'!
Increase the level of difficulty: Those who do not have enough (and have improved) can also reduce their weight. The correct basic practice technique is a prerequisite for increase!
Training goals: Mainly strengthen the trunk and shoulder muscles, activate other muscle groups. Repeat the program: When you have no restrictions. A good goal is to hold the position for 30 seconds and then continue to increase the time (60-90 seconds).
Created on Dec 19th 2020 00:25. Viewed 74 times.