If your goal is to enhance your development and improve in any sports discipline, balance exercises in your training routine should have a big part of it. through this article, you will learn some of the best exercises to work stability, whatever your level.
What are balance exercises?
The 7 essential balance exercises that you should include in your training routine
Squat to one leg or pistol from platform
- Sit on a bench or platform, the height of which is about the same as the ground up to your knee.
- Take one leg off the ground and leave it stretched.
- With the leg you have left in support try to lift your body off the platform.
- Once you are standing and upright try to sit back down controlling the desc
Romanian deadlift to one leg
- Hold a dumbbell or kettlebell with one hand.
- The opposite leg of the hand that holds the dumbbell must be lifted from the ground.
- With a hinge movement of your hip, try to bring your lathe as horizontally as possible, while the leg points back.
- Maintain the position of your body with the natural curvature of your spine.
- Return to the starting position.
One-sided farmer's walk: one of the best balancing exercises
- Hold a dumbbell or heavy kettlebell with one of your hands.
- The arm that holds the weight is stretched next to your hip.
- Your abdomen should remain in tension and your spine with neutral curvature.
- Your torso must maintain balance without beating the side.
- Once you manage to maintain a good body posture you must walk without your muscles losing tension.
- At 50 meters, more or less, you must change the dumbbell sideways.
Lateral elevations of unipodal shoulders
- Hold two dumbbells, one with each hand.
- Lift one leg off the ground and squeeze your buttocks to avoid imbalance.
- Hold in a monopodal position at all times.
- Perform an elevation of the arms until you bring the dumbbells to the horizontal, forming about 90 degrees with your shoulder.
- Once the fixed repetitions have been performed, you will have to change your leg.
Runner pulls on pulley
- Stand in front of the base where the pulley comes out or you have the rubber hooked.
- Bring your body with your arm stretched out to the direction from which the pulley comes out.
- The same leg of the arm that grips the pulley must remain detached from the ground and raised.
- Perform a hinge movement with your arm outstretched.
- Return to the starting position by performing a traction with the arm and keeping the body upright and without losing stability.
Step down to one leg
- Place one foot on the side of the bench.
- Go down bending the knee and trying to touch with the heel of the foot that is suspended on the ground.
- Perform a knee extension that allows you to raise your body to the starting position.
- Lie on your side on a mat.
- Rest your forearm on the ground, forming a 90-degree angle with your elbow.
- Raise your hip off the floor and leave only your feet supported.
- Maintain the position in the horizontal keeping the back stable and as straight as possible.
- Once the estimated time is completed, you will have to switch sides to repeat the same procedure.