Do You Know How Important Balance Is to Us? 5 Exercises to Test Your Balance
Do you still think balance is only a matter for the elderly? Don't be left behind, balance training has become increasingly popular and is now considered an essential element of fitness, which can not only improve quality of life but also benefit human health and athletic performance. However, balance is not innate; it needs scientific practice to achieve.
What are the benefits of having good balance?
Balance is the foundation of all sports, and good balance helps with normal exercise.
For people who exercise regularly, if they have good balance, they will reduce the risk of exercise injuries.
Even if you're just standing still, watching a movie or taking a bath, good balance can help maintain spinal and posture stability.
Elderly people with good balance can effectively reduce the risk of falls.
The benefits of balance are numerous, not just the ones mentioned above. Let's share five exercises to test your balance, with each level getting progressively more difficult – see how long you can last!
First Level
Center of Gravity Transfer
Action Method:
1Exhale, slowly tilt your body to the right, while simultaneously shifting your body's center of gravity to the right foot.
2Lift the left foot away from the body to the side.
3Hold for 5 seconds (approximately twice the time of a deep breath).
4Tighten your abdomen and return to the initial position.
5Repeat the same method to tilt your body to the left, shifting your body's center of gravity to the left foot.
Duration:10 seconds
Second Level
Single Leg Balance
Action Method:
1Shift your body's center of gravity to your right leg, while simultaneously bending your left knee and lifting your left foot off the ground.
2Swing your leg forward 45 degrees, then backward 45 degrees.
Duration:30 seconds
Third Level
Rotating Single Leg Balance
Action Method:
1Stand with your left leg, 6 inches (approximately 15 centimeters) away from the wall, with your arms crossed in front of your chest.
2Inhale, relax your shoulders and press forward.
3Exhale, slowly tilt your body to the left, keeping your hip and toes facing forward to support.
Duration:30 seconds
Fourth Level
Standing Toe Tap
Exercise Method:
1Stand with your left foot.
2Tighten your abdomen and relax your shoulders.
3Exhale, slowly reach out with your left hand to touch your right foot.
4Inhale, return to the initial position.
Duration:45 seconds
Fifth Level
Ball Balance
Action Method:
1Sit on a stability ball, with your feet apart and firmly fixed on the ground, with your shoulders aligned with your head.
2Keep your back straight and your hands on your hips.
3Tighten your abdomen and relax your shoulders.
4Extend your right leg forward.
Duration:10 seconds
If you can consistently complete these exercises, congratulations, you have good balance. If you frequently fail, pay attention, you need to do balance training.
This content is sourced from Fitness Training Basics (Full-Color Illustrated Edition Revised Version)
Published under the authorization of People's Post and Telecommunications Press. Please preserve the book copyright information: Title, Cover, Publisher when
