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What is the sense of balance?
Balance exercise to be fit A sense of balance is essential for us to move well and balance. But even static positions such as standing or sitting do not work without it. And he is responsible mainly for orientation. Several senses work together: vestibular perception, visual perception, understanding of touch and depth sensitivity.
The sense of equilibrium is made up of these individual senses:
Vestibular perception: The perception of gravity and acceleration happens in the vestibular
apparatus, the organ of peace located in the inner ear.
Deep sensitivity, also called proprioceptive perception. With their help, the body can give the brain information about the position and activity of muscles, tendons and joints
The key
visual perception, which is responsible for orientation in space via sight.
What are balance exercises? balance exercise to be fit
Balance exercises train the sense of equilibrium and balance. Since no trainer or course room is required, trainees can always do it – no matter what time and place.
Why are balance exercises important?
With the help of daily balance exercises, every person exercising can strengthen the deep muscles in the back and trunk, improve motor skills and coordination in everyday life, increase concentration and avoid falls. Because regularly training your balance trains your sense of balance and balance.
Many older people experience vertigo, which increases the risk of stumbling, falling, and injuries. However, seniors become safer in everyday life through balance exercises and fall prevention exercises, and their reflexes improve noticeably.
Seven balance exercises for everyday life
for everyday
Balance can be trained every day and almost anywhere. However, to be on the safe side, you should always have something close by to hold onto, such as a chair, table, wall, or door. Each workout can be repeated any number of times in succession, but at least three times. balance exercise to be fit
1. Stand on your toes
First, stand on both legs. Next, lift your left leg and bend your left thigh backwards at a 90-degree angle. Next, stand with your right leg on the tip of your ten feet or the ball of your foot and hold there for three seconds. Then gently rock the heel of your right leg up and down. Switch to the other foot after about ten repetitions. In the beginning, the exercise is more straightforward if you hold on to the edge of the table. Alternatively, you can stretch your hands to the side to keep your balance.
2. One-legged stand with pendulum
balance exercise to be fitStand firmly on your left leg and stretch your arms out to the side. Lift your right leg and slowly swing your lower leg like a pendulum from left to right while your hip rotates with it. The speed and height of the leg elevation vary individually. Tip: The greater the movements, the more muscle groups are trained. Swing your arms with you if you wish. Have something nearby to hold on to. Switch to the other leg after ten repetitions
3. Draw with your foot
To stand on one leg. Place your hands on your hips or give out to your sides. Stretch the other leg forward and draw circles, lines and pictures in the air with your foot. Switch to the other leg after ten seconds. If necessary, have an object within easy reach to hold on to. For advanced users: try the exercise with your eyes closed.
4. The scales
Take an object (such as a salad bowl, water bottle, or giant ball), place it on the palm of your hand, and balance. Opinion with both feet on the floor, knees slightly bent. Extend the hand with the object to the front. To do this, extend the opposite leg to the back. Stabilize the object first, then the body. Change after ten seconds.
5. Quadruped
Do this exercise on a mat or rug. First, kneel on all fours on the floor with your left arm forward. At the same time, lift your correct leg and stretch it backwards. Now try to distribute the weight well between the palm of your hand and your knee on the floor while maintaining your balance. Hold the position for at least ten seconds, then switch.
6. Lunge
Stand with both feet on the floor. Now take a step headlong with your right leg and backward with your left leg. Put your hands on your hips, inferior your pelvis, bring your right leg to a 90-degree angle. Bring your left leg with your knee almost to the floor. The bottom is about knee height on the right leg. Hold this position. After ten seconds, straighten up and switch to a lunge with the other leg.
7. Balance on a towel
Take a towel or bath towel and roll it up lengthways into a roll. Balance barefoot from one end of the towel to the other. For advanced users: balance your way backwards on the towel. And try the whole thing with your eyes closed.