IS IT IMPORTANT TO INCLUDE IN YOUR BALANCE EXERCISE TRAINING?

 

Surely you wonder why it is so important to include in your training component balance. Normally a lot of work done in training have to do with strengthening muscles related to the stabilization of the lumbar, correct postures, exercises focusing on muscle groups such as buttocks, abs ...   If you think about it, the balance is an essential component for daily life. It allows us to perform activities such as up and down stairs, run, jump, rise on tiptoe to catch the cookware you need and is in the top kitchen cabinet ...! Even when you take a shower maintain the balance not slip. Your feet demand balance since you get out of bed until you sleep!

Therefore it is very important to work this essential component in our training as we help them earn a better quality of life being more autonomous and independent in our movements. Similarly the interest of this practice is that it can transfer to the actions of our daily.

-It has been shown that the equilibrium reduces the risk of falls in older people and athletes and non-athletes they train to improve dynamic balance-

MOTION FOR BALANCE EXERCISES:

You can practice these 4 Balance exercises 2 days a week for 6 weeks. Measure your level of balance with the test we propose later and takes measurements before and after your workout. We propose some exercises but you can always include the positions that best suit your interests and needs.

 

Figure 1. Stride forward from standstill. Figure 2. Balancing on a support.

Figure 3. Balancing on a support. Figure 4. Buttocks 2 supports.

BALANCING TEST

-Adopt the position Figure 3 for the test.

-You need a chronometer or watch to measure the time it takes maintaining balance.

-You must stop time at the moment you lose your balance or make exaggerated movements to keep you stable.

Action Protocol:

• Step 1: balancing on our dominant leg as long as possible up to max 2 minutes. (If you're right handed your dominant leg is the right, but left).
• Step 2: balance on nondominant leg, maximum 2 minutes. (If you're right handed your nondominant leg is the left, but the right).
• Step 3: balance with eyes closed on the leg with the longest you've endured in steps 1 and 2.
• Step 4: Suma times the previous three steps and divide 3. (Time 1 + time 2 + time 3)/3.

EVALUATE YOUR BALANCE FROM THE TABLE BELOW:

SCORE	TIME IN BALANCE
EXCELLENT	More than 2 minutes
VERY GOOD	Of 1,32 a 2 minutes
Good	Of 1,05 a 1,32 minutes
REGULAR	Of 0,37 a 1,05 minutes
MALO	Under 0,37 minutes

I hope to hear of your progress!!

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