Exercises for development of balance

Each person can develop a sense of balance and not only without any problems stand on one leg, but also perform complex gymnastic elements. Layfhaker show a few exercises to balance development that can help you better control your body and reduce the risk of injury in sport and in life.

Why develop a sense of balance

There are several reasons why you should take care of your sense of balance.

1. Prevents injury in the gym and in life

Whether you slipped on the first ice or on wet floors in the bathroom, we stumbled on the stairs with a package of products or in the gym with a barbell on your shoulders - a good sense of balance will help you to instantly react and keep from falling.

2. It allows you to perform complex movements

With a good sense of balance, you will be able to carry out complex gymnastic and lifter motion learn figure skating, snowboard, Surfing, stunts on a bicycle and other interesting sports.

3. It helps to overcome age-related changes

With age, the sense of balance is deteriorating, increasing the risk of injury, recover from that is much harder than in his youth. Training will help prevent age-related changes, reduce the risk of sprains and fractures from falls awkward.

These exercises will help you develop a sense of balance. Start with the simplest options that do not require additional equipment, and gradually complicate the exercise.

Exercises without equipment

1. tree Pose

This asana is known that even a beginner can do.

• Stand up straight, lift one leg and put the foot on the inside of the thigh of the other leg.
• The knee of the supporting leg is straightened and tightened, the other knee looks away.
• Did not fail to hip, try to pull the body up.
• Put your hands over your head or in front of him.
• Hold the pose for 30 seconds.

Make it easier to maintain balance, imagine three points on the foot, forming a triangle - two on the edges of the foot and one at the heel. Make these points while holding the posture: it helps to distribute the weight evenly.

If you easily get to perform this pose, try to close your eyes.

2. Pose warrior III

• Stand up straight, raise your hands above your head straight.
• Do you lean forward with your back straight until the body and arms are parallel to the floor.
• Lift one leg until parallel to the floor.
• Leg, back, and hands should be a straight line.
• Gaze is directed downward, not to wring his neck.
• Hold the pose for 30 seconds and repeat with the other leg.

For this position you can also use the method with three points on the foot.

3. Squats on one leg

This dynamic exercise that will help pump muscle bark and legs, as well as to improve the coordination of movements.

• Stand up straight, put your left hand on the waist, bend your left knee and lift your foot off the floor - it's original position.
• Do crouching on the right foot, at the same time, tilt the body and the right hand touch the floor next to the right foot.
• Return to starting position and repeat.
• Perform 10 squats and repeat with the other leg.

4. Jumping from side to side

This exercise is similar to the previous one, but supplemented by a jump to the side.

• Do crouching on the right foot touching the floor with your right hand, as described above.
• Straighten up and make the leap to the side on your left foot, changing hands. After landing, you are standing on the left leg, the right leg off the ground, his right hand on the belt, the left is omitted along the body.
• Do crouching on his left leg, left hand touching the floor, straighten up and jump to the side on the right foot.
• Perform three sets of 10 times.

5. Lifting the arms and legs on all fours

This exercise looks very simple, but to execute it, you need to keep in constant tension press, shoulders and arms. It is excellent muscle pumps bark - just what you need to keep the balance.

• Get on all fours.
• Extend your right arm and right leg.
• Hold the pose for 30 seconds and repeat on the other side.

Exercises with Bosu ball and

Any exercise performed on the Bosu, trains the sense of balance and muscles of the core. Here are a few interesting options.

1. Jumping on the soft part

• Turn Bosu soft side up and stand on it.
• Feet shoulder width apart, hands put on the belt.
• Do 10 jumping, relax and do two more approach.
• If you want to complicate, try jumping with a 90 or 180 degrees.

2. Jumping on the Bosu with a turn

• Turn Bosu soft side up.
• Bosu depart from one or two steps.
• Jump on the Bosu, jump turning backwards.
• Get off the Bosu and repeat on the other side.

3. Plank with hands and feet on a Bosu on medbole

• Turn Bosu solid part up stand and lying in abutment with your hands on the edges of the platform.
• Put your feet on medbol.
• Hold for 30 seconds to a minute.

4. Throws the ball into the wall

• Place the Bosu next to the wall.
• Stand on a flat part of the Bosu, putting his feet on the edge of the platform, grab a fitball, medbol or medicine ball.
• Throw the ball at the wall in front of him and catch him, holding the balance.
• Perform three sets of 10 times.

5. The pose of the warrior with the ball in his hands

• Tilt your body parallel to the floor and stretch your arms above your head with medbolom.
• When will gain balance, lift one leg and bring it to parallel with the floor.
• Raised leg, body and arm with the ball are aligned.
• Hold the pose for 30 seconds.

Even more exercises with Bosu ball, and you will find here.

Exercises with the board for the development of the balance

Balansbord surfers use to develop balance before going on a big wave. It is very simple and compact, well pumps sense of balance and not get bored: the process is delayed, it seems that you can catch it on the balance of eternity.

Board costs about four thousand, but you can easily do so with his hands. For most boards, you will need a sheet of plywood, and the clip can be made of PVC or metal pipe.

What to do with the board

First of all you need to learn to stand on it. At first, you can use a foot to stand on balansbord, and then learn to do it without the support.

You need to wake up gently, gradually shifting the body weight to the other foot, otherwise the video may slip out from under the board (if you have not done stops) and you fall.

When you learn to stand on balansbord and freely to roll the board from side to side, always you can learn to jump on board, walk on it, turned sideways, or, for example, do squats.

That's all. If you have your favorite exercises to develop balance, share in the comments.