People who exercise regularly tend to have better balance, but despite this, there are significant benefits to improving athletic performance and preventing injuries by improving physical stability and agility.
Balance test
Before starting training in balance, everyone can quickly check the state of the body. In fact, through some simple tests, you can have an intuitive understanding of your overall balance ability, and sometimes it can even help you figure out the risk of your ankle sprain.
The test method is very simple. One leg does not hold the state, and you can count as a pass if you stand with your eyes closed for more than 10 seconds. Otherwise, your overall balance ability should really be better practiced.
Dynamic balance ability
The best way to improve your body balance is to exercise with dynamic movements.
Most sports programs require the athletes to have considerable dynamic balance and physical flexibility. Static balance exercise can improve athletic performance to a certain extent, but compared with dynamic balance exercises, the effect is still worse.
The most basic dynamic balance exercise is to maintain a single leg standing posture, while the body and the other leg perform a variety of actions, such as squat.
There is another relatively difficult method, the entire process of which is similar to the one just mentioned. The difference lies in maintaining the standing position. The two legs are crossed while the two toes are connected with the heel. The physical activity is similar to that before, and the key is to ensure the stability of the center of gravity.
During the practice, please pay special attention to the feeling of the corresponding parts when the weight of the body is pressed on the heel, forefoot and toes.
Proprioception
The so-called proprioception is the ability to feel the body's location in space, and it can also improve the body's balance ability by training the body.
One-legged standing posture in the closed-eye state is the best way to understand what is the main body feeling. At this time, dancing your arms freely will let you start to notice that even in the state without eyes observation, you can have space for As perceived, this is proprioception.
The ontology of gymnasts and acrobats feels very good, as evidenced by their very easy-going demonstration of difficult running, jumping, rotating, twisting, and flipping.
Agility
The so-called physical agility refers to the body's ability to quickly change posture, position, and direction of movement during exercise. Balance ability is an important part of physical agility.
Many field sports require very high agility for sports personnel. Many people need to have very good physical agility as the basis for body twisting, moving, stopping or starting jumps.
Agility is usually related to the strength, speed, coordination, balance ability, and motor skills of the athletes. It is a very comprehensive ability. In a smooth road, good agility can greatly improve the efficiency of the exercise.
In cross-country running in the wild mountains, especially on the rough downhill section, physical agility will be the key ability to control speed.
In the process of improving the balance ability, it is necessary to continuously increase the difficulty and new and more difficult exercise methods. Of course, it is also possible to increase the training intensity by increasing the practice time, the number of action groups, closing the eyes, cross-arm curling, and controlling the degree of body sway.
Balance exercise
Basic balance practice
Stand up with your feet and move your body to practice: This initial level of exercise is ideal for athletes who have a disappointing balance, or athletes who are recovering from injuries. Stand with your feet together in a fixed position, shake your body back and forth, and notice that each position in your foot feels a change in pressure, sticking for 30-60 seconds.
One leg balance exercise: Keep standing on one leg for 30 seconds.
Closed-eyed single-leg balance exercises: In the state of closed eyes, maintain a single leg standing posture, at least adhere to 20 seconds, if you feel any signs of falling or vertigo, you can stand around a fixed object or wall, be careful not to fall.
Dynamic balance exercise
One-legged squat: This type of exercise not only improves dynamic balance but also helps improve core strength and hip strength. To increase the difficulty, you can do it in closed-eye state or with arms folded.
Sling Walking Exercise: The best way to balance the ability to exercise, at the same time have a very good training effect on agility and proprioception, although there are such good results, but the difficulty is also very large. For masters who are versed in this path, the walking of the sling can be interpreted as a spiritual experience of entrusting life to the three-inch slings to achieve self-indulgence. For those who are trying for the first time, it is very difficult to stand on slings and keep balance, let alone difficult movements such as flashing and jumping.
Yoga: Many athletes perform simple yoga exercises because yoga is very effective in improving the necessary motor skills. Through the most basic yoga exercises, the strength, balance, flexibility, breathing depth, body relaxation, and concentration of the athletes. All can be significantly improved. The forms of yoga exercise are varied, so all those interested in yoga practice can choose the category that best fits their timing and physical status by simply understanding the different forms of yoga.
Tai Chi: Chinese martial arts can fight and fight. It can also keep fit. Tai Chi is characterized by slow, seemingly incapable movements to enter the state of meditation and to remove mental exercises. It also has a good exercise effect on the body including coordination, balance and flexibility. Of course, you have to find a reliable master.
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