Eng - Achieving greater balance with these exercises that you can do from home ESP- Consiguiendo mayor equilibrio con estos ejercicios que puedes hacer desde casa.
Fotos tomadas con mi celular y editadas con Photochop
Hello to all my friends in the full sport community, I hope you have had a happy year and I would like to wish you much prosperity in this new year that we are beginning. This time I want to share a series of exercises that will help us improve our balance, these exercises In general, they will help us to have firm steps, and it will help us to enhance our performance in any sporting activity that we are carrying out, as well as it will prevent us from sudden falls that we could suffer due to any imbalance that we may have while carrying out an activity such as running or sports that we are practicing and ultimately it will benefit us to improve our posture while we walk or rest.
Ejercicios para mejorar nuestro equilibrio nivel básico
Exercises to improve our balance basic level
Este ejercicios es muy sencillo de ejecutar simplemente extendemos nuestras manos hacia el frente y flexionamos nuestras rodillas siempre manteniendo nuestra espalda recta, no olvidemos respirar profundo y tomar suficiente aire ya que lo idea es hacer una serie de 10 repeticiones.
Es un ejercicio muy sencillo de realizar pero a medida que vas ejecutando cada una de las series se va notando un cansancio lo cual nos obliga a tener una mayor concentración en el equilibrio y las energías empleadas.
To begin this series of exercises, I would like to recommend the squat, since this exercise will help us to balance forces in the legs, and correct our posture, since when walking many people do it incorrectly and this greatly influences when it comes to having firm steps, and this prevents us from losing our balance.
This exercise is very simple to execute, we simply extend our hands to the front and bend our knees always keeping our back straight, do not forget to take a deep breath and get enough air since the idea is to do a series of 10 repetitions.
It is a very simple exercise to carry out, but as you carry out each of the series, you will notice a tiredness, which forces us to have a greater concentration on balance and the energy used.
Ahora iniciaremos el siguiente ejercicios el cual consiste en mantener el equilibrio en un solo pie, y con nuestras manos extendidas una hacia arriba y la otra hacia abajo.
Con una de nuestras piernas extendidas lateralmente, al lado opuesto de nuestra manos extendida hacia arriba, esta postura y mantenemos esta postura durante unos minutos, y luego cambiaremos de postura al lado opuesto, adicional a esto debemos de aguantar el aire 5 segundos antes de iniciar una postura.
A medida se aumente de nivel podemos ir ir incrementando la cantidad de segundos que se retiene el aire en nuestros pulmones.
Now we will start the following exercises which consists of maintaining the balance on one foot, and with our hands extended one up and the other down.
With one of our legs extended laterally, on the opposite side of our hands extended upwards, this position and we maintain this position for a few minutes, and then we will change the position to the opposite side, in addition to this we must hold our breath for 5 seconds before starting a stand.
As the level increases, we can gradually increase the number of seconds that air is retained in our lungs.
Now we will perform the exercise on tiptoes, which consists of getting up on the tips of the feet, and maintaining balance for a few minutes, this exercise is one of the most complicated, since we need more resistance and as time goes by it is getting more complicated due to the tiredness that it generates and the pain that it causes in the feet. The correct execution of this exercise is done by placing our feet parallel and we must keep our arms stretched all the time throughout our entire body, it will be necessary to take in enough air and just when we expire we will rise with the tips of our feet, raising this Keep your heels off the ground, initially holding this position for about 10 seconds and as we increase the level for about 15 to 20 seconds. It will be necessary to rest about 10 seconds before starting a new series.
El siguiente ejercicio que realizaremos a continuación nos ayudara a levantarnos con mayor facilidad, y a caminar de forma mas correcta ya que al elevar una pierna estaremos mejorando nuestro equilibrio, este ejercicio es perfecto para personas que tienden a durar mucho tiempo parados, ya que al ejecutarlo nos fortalecerá las extremidades inferiores y es altamente recomendable incluirlos en nuestra rutina de ejercicios diario.
La manera correcta de ejecutar este ejercicio es extender nuestros brazos y llevarlos a la altura de los hombros luego flexionaremos una de nuestras piernas para así mantenernos en perfecto equilibrio , y apoyaremos nuestra pierna flexionada con nuestra rodilla, haremos 8 repeticiones con cada pierna durante 20 o 30 segundos , y descasaremos unos 5 segundos para que el cuerpo no se enfrié.
The following exercise that we will carry out below will help us to get up more easily, and to walk more correctly since by raising one leg we will be improving our balance, this exercise is perfect for people who tend to stand still for a long time, since when executing it it will strengthen our lower extremities and it is highly recommended to include them in our daily exercise routine.
The correct way to perform this exercise is to extend our arms and bring them to shoulder height, then we will flex one of our legs to maintain perfect balance, and we will support our flexed leg with our knee, we will do 8 repetitions with each leg for 20 o 30 seconds, and we will rest for about 5 seconds so that the body does not get cold.
Now we will perform another exercise which will increase our balance, this type of exercise helps us to greatly increase this ability and is recommended for people who do sports where a lot of running is required and withstand attacks and charges from rivals, since this ability is essential In order not to fall and always be standing, this time we will raise one of our legs and with our hands we must hold it by taking it from our knee, this will force us to maintain a position in which to maintain balance it will be necessary a lot of resistance and strength in our legs. The central idea of this exercise is to execute it in series of 20 seconds, resting 5 on the change of legs.
Finally, one of the most recommended exercises to gain balance and strength in the legs is to perform tripping, which consists of taking long steps and bending the leg until lowering, making a long stride which makes you extend your legs and with deadlift on the support leg raise, this makes the support leg gain a lot of strength and forces you to maintain balance and being an exercise that can be done in motion you can easily alternate legs, this exercise is recommends doing it in circuits of 10 steps, in 4 series of 10 steps, and as the level increases, the steps and repetitions increase.
Conclusiones
conclusions
Balance exercises are of great help for athletes who perform sports where there is a lot of contact, since when you are in a high-performance sport it is necessary to always stay on your feet, since a mistake or a fall can mean defeat, these exercises are very necessary for people who play soccer, baseball, tennis, and many sports where you have to be constantly moving and running.
https://twitter.com/1607802550941618178/status/1611178235533869057
The rewards earned on this comment will go directly to the people( @gabytorres2022 ) sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.
Congratulations @gabytorres2022! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)
Your next target is to reach 700 upvotes.
You can view your badges on your board and compare yourself to others in the Ranking
If you no longer want to receive notifications, reply to this comment with the word
STOP
Check out our last posts:
Support the HiveBuzz project. Vote for our proposal!