Introduction
Balance is an often underestimated skill. It is not a useful skill only in certain sports, but a fundamental skill for everyone, both in daily life and in physical activity. Improve balanceIn fact, it means increasing coordination and strength, allowing you to move freely and consistently. It also means increase stability, mobility and flexibility and, therefore, simplify the execution of daily activities. Of course, it also means perfecting your athletic performance. Finally, focus on balance can also help clear your mind. To develop balance they exist very effective exercises.
How to do balance exercises
Balance exercises work your core, lower back, and legs muscles. Lower body strengthening exercises can also help improve balance. In some cases, balance exercises can be difficult, but constant training will make things easier. For this, it is good gradually increase the number of repetitions as you realize that you have less effort in executing the movements. It may also be helpful to ask for help from a personal trainer, especially in the beginning. Keep in mind that you can modify the exercises to increase or decrease the difficulty or adapt them to your needs. The ideal is start training on the non-dominant side: It is also possible to do the non-dominant side twice if you want to balance the body. Once you feel comfortable with the exercises, try doing them with one or both eyes closed.
The bosu ball workout is also very useful.
Exercises for everyone
Here is a series of exercises that keep the body active, improve balance and coordination e prevent falls and injuries. They are useful to everyone.
Walk on a rope
Leg swing
- Stand upright with feet hip-width apart.
- Press the weight on both feet firmly and evenly.
- Shift your weight onto your left foot and lift your right foot up while opening your right leg slightly outward. Press and hold with your left foot on the ground for up to 30 seconds.
- Slowly lower your right foot to the floor and repeat on the other side.
Repeat each side 5 to 10 times.
Knees up
Walk with a book on your head
- Stand upright with a book, pillow, or newspaper resting on your head.
- Walk in a straight line, maintaining posture and balance so that the object resting on your head does not fall.
- Then try walking in a zigzag or circle, moving backwards or moving from side to side.
Continue for about 1 minute.
Exercises for sportsmen
Practicing balance exercises is also very useful for athletes. In fact, this type of training allows you to have greater control of your body while doing sports, improving stability, coordination and ease of movement. In this way it will also be possible to perform some types of movement more correctly. Here's how to train this skill if you already play sports.
Leg opening with elastic band
- In an upright position. Place a resistance band around the lower thighs, just above the knees.
- Shift your weight onto your left foot and lift your right foot up.
- Do a fourth squat with the left leg at a thigh-to-leg angle of approximately 120 degrees, engaging the core and hip muscles.
- Using the resistance of the band, bring your right leg forward, to the side and straight behind you.
- Do 10 to 20 repetitions. Then switch sides.
Perform for 3 sets.
Swings of the arms
- Standing upright, with two dumbbells at chest height.
- Shift your weight onto your left foot, entering a quarter squat. The right foot is lifted off the ground.
- Keeping your left leg strong and stable, extend your arms forward, pulling the weights away from your body, one at a time.
- Then do on the opposite side.
Do 1 to 3 sets of 10 to 20 repetitions.
Some of these exercises are also useful for achieving a six pack.
These exercises are very useful for the elderly who often have problems with balance.
