Exercises on the balance board

The industry of a healthy lifestyle is advancing in huge steps. A significant role in this advancement was played by new sports, such as crossfit or fitness variations. But sometimes the process of training the body goes to the absurd. In an effort to get a “functional” force, not associated with “mass”, people replace classical classes, exercises on the balance board. Is it worth using this “miracle” device, and, if so, how? Let’s consider further.

What is the balance board?

Balance board is a subset of a balancing board. It consists of:

  • boards with fixatives;
  • of the movable roller.

In some particularly advanced configurations, the roller is fixed to the board rigidly by means of special bearings, which reduce the torsional effect, and fix the amplitude of motion within the same axis.

Initially, exercises on the balance board were designed to train coordination for athletes engaged in:

  • skateboarding
  • surfing
  • snowboarding
  • skating

And other types of speed-strength disciplines that require additional attention to coordination.

Do you need a shell for serious training?

Today, the balancing board has acquired a second life, it is actively used in crossfiting and sometimes in fitness. There are several reasons for this:

  1. With this tool, you can perfect the perfect technique for performing complex exercises.
  2. The balancing board perfectly develops the internal muscles of the abdominal cavity.
  3. It helps to use the small muscles stabilizers, which do not take part in the implementation of basic multi-articular complexes.

But, despite all the above advantages, classes with a balancing board are not designed for the home, and not even for beginners. The question arises: is the use of such a complex simulator justifiable in normal training? This is a question of a double-edged sword. Use training diary to boost your training progress.

  1. The balancing board limits the working weights. Because of this, the effectiveness of training complexes is reduced at times.
  2. Strict requirements for the technique of performing exercises are needed to minimize the possibility of injury.
  3. There is a risk of injury even with perfect coordination.

Among other things, the use of a balancing board for other purposes, often leads to micro muscle ruptures and injuries to ligaments and tendons.

Basics of training on the balance board

Exercises on the round balance board or other board options require special attention to a variety of factors that beginners do not pay attention to.

First of all, you need to master the basic movements of the most balancing board. This can take up to a month of training, when the athlete learns to stand and hold the balance without performing individual training complexes.

Secondly, the need for good exercise techniques without using the board. So, only by knowing how to feel and distribute the load in different muscle groups during the approach can one go on to complex variations with the support of one’s own balance. In particular, dumbbell / barbell squats are not recommended, in view of the special type of axial loads, which are determined by the pressure of the heels and the possibility of uneven weight distribution in the approach.

At the same time, the board balance is extremely effective in cases when it is necessary to work out muscles from different angles. For example, there are dozens of types of dynamic push-ups that can reduce the load from triceps and deltas by focusing on all three bundles of pectoral muscles, which is important for wrestlers who have their upper chest lagged behind the lower ones.

The balancing board is not used on the day of the main workouts with weights, since exercise and the load on the muscles of the stabilizers reduce the effectiveness of the basic complexes and increase the trauma danger. In case of work on cross-program, the board helps to increase the effectiveness of trainees and other jerky exercises.

Basic exercises for the balance board

Balance board is a universal simulator that allows you to conduct absolutely any kind of movements. But not all training complexes will be equally effective for athletes not related to snowboarding or surfing. For the average visitor of fitness clubs the following exercises are recommended for the balance board:

  • squats in the front post;
  • squats in the longitudinal column;
  • twisting;
  • tracers;
  • throws medbola;
  • strap;
  • lifting dumbbells in the sides;
  • lifts in front of you;
  • routing in slope;
  • traction of weight to the chin;
  • attacks;
  • push ups;
  • draft in slope.

The editorial staff of the portal recommends that athletes pay special attention to exercises with their own weight and try to avoid exercises that are associated with a change in the center of gravity.

Anatomical map of complexes

Let’s consider the basic presented exercises with the purpose of the description of their possibilities for development of functional strength of the sportsman.

An exercise A type Efficiency of the board balance Target muscular group Danger when performing
Squats in the front post Basic High Gluteal muscles + muscles, body stabilizers Average
Squats in the longitudinal column Basic Average The development of quadriceps and lateral muscles of the press Average
Twisting Isolating Low Muscles of the press and cortex Absent
Tracks Integrated High Upper Shoulder Belt High
Medallion throws Aerobic High Upper Shoulder Belt Moderate
Planck Integrated High Muscles of the press and cortex Absent
Lifting dumbbells in the sides Isolating Low Upper Deltas High
Lifting dumbbells in front of you Isolating Low Front deltas High
Slanting Isolating Low Rear deltas Very high
Thrust rod to chin Isolating Low trapezoid Moderate
Impacts Basic High Gluteal muscles + muscles, body stabilizers Absent
Push ups Basic High Muscles of the press and cortex Absent
Thrust weight in slope Basic Low Muscles of the back (lat + rhomboid + trapezium) Extremely high

As can be seen from the table data, in spite of the high effectiveness of the balancing board in performing certain exercises, combining it with lifting heavy weights is inefficient and very traumatic. The best study is provided by exercises that require the removal of the body from balance and maximum amplitude (squats, push-ups).

Squats

Perhaps the main justified exercise with a balanced board are squats. There are three main types:

  1. Squats on the front board. Allows you to concentrate the load on the inner surface of the femoral groups, creating an accentuating stabilization on the oblique and lateral abdominal muscles.
  2. Squats on the transverse board. Develop a bunch of a press / loin. They remove the load from the quadriceps, study soleus muscles.
  3. Squats on the round board. Allow to achieve the highest control over all the muscles holding the body in a vertical state.

Note: we are talking only about squats without weight. The bar on the shoulders / chest, changes the center of gravity of the athlete, which adversely affects the spine and joints!

In the front post

How to properly perform squats in the front post:

  1. Become on the balancing board. Maximum hard to fix heels.
  2. Keeping a perfectly even spine, slowly sit down without letting the board deviate.
  3. It is not necessary to linger at the lowest point and create an impulse push. Lifting is carried out as smoothly as possible while maintaining balance.
Squats on the balancing board
Squats on the balancing board

In the longitudinal column

Exercise in the longitudinal column is not much different.

  1. Become on the balancing board.
  2. Fix the body with the help of a calf ligament / loin / press.
  3. While holding the locked position, with the maximum retraction of the buttocks back to sit down.
  4. It is not necessary to linger at the bottom point, and create an impulse push. Lifting is carried out as smoothly as possible while maintaining balance.

Exercises on the press

The main exercises for the press are rolls on the balancing board. Performed as follows.

  1. Become on the balancing board. Maximum hard to fix heels.
  2. After this, move the body above the hip joint, slowly shift the center of gravity of the body to one side.
  3. The position is adjusted by changing the load in the heels.
  4. Rolling to one side, slowly begin to move in the opposite direction.

For the longitudinal column, everything is the same, except that:

  1. Fixation occurs due to the combination of ligament lumbar / press.
  2. Rolling is carried out by changing the load by moving the roll from the heel to the toe.

Tracks

Tracers – this is one of the most complex movements, both in the gym, and on the balancing board. Use of a board is justified not to achieve high results, but to create an ideal coordination. Therefore, it is necessary to work with weights not more than 10% of the repeated maximum. The technique is the following.

  1. Take the weight back to its original position.
  2. Together with the weight firmly fix on the balancing board, using the heels as a balance bar.
  3. Motion is not divided into phases (as in the classical push), but is performed simultaneously. Those. the thrust in the shoulder joint occurs simultaneously with the exit from the squat.
  4. Knees must look outward. This will avoid injuries, and facilitate the retention of the case.

Exercise is carried out with dumbbells or gangway. The use of the classical neck is inadmissible due to the displacement of the center of gravity.

Medallion throws

The first exercise to increase the interaction with the balance. After the athlete has learned to work on the racks, you can begin to perform.

  1. Pick up the medball.
  2. Throw it, keeping the angle of throw within the same axis (not obliquely).
  3. When catching the ball, minimize concentration on the legs.

At first, beginners often fall from the board balance due to an insufficient neuromuscular connection or can not catch the ball, as they concentrate on keeping the balance. Exercise helps to compensate for a pulse impulse at the spinal level, which reduces the likelihood of injury in more complex and heavy complexes.

Ball throws on a balancing board
Ball throws on a balancing board

Plank

The balancing board is the ideal solution for the complication of the bar. With it, the load on the oblique and lateral abdominal muscles increases.

  1. Become in the bar, resting elbows on the balancing (frontal) board.
  2. The center of gravity should not be adjusted by the shoulder joint, but by the turns and movements of the hull.
  3. Try to avoid looseness in the shell, leveling the rotating effect of the balancing board.

As a complication it is possible to perform a bar with rolls from one side to the other. Here you need:

  1. Adjust the position of the body not only the muscles of the abdominal area, but also the shoulder joint.
  2. Keep the body parallel to the floor.
Plank on the balance board perfectly pushes the press
Plank on the balance board perfectly pushes the press

Pull or not? (draft in slope)

IMPORTANT! The editorial board of the portal does not recommend to master the traction technique on the balancing board. Before any traction and exercise, seriously using the back, master the ideal technique with large weights in the gym without a board. Do not use working weights when working with a balancing board. Reduce the projectile 10-20 times relative to your one repeated maximum.

Traction in the slope is one of the most ineffective exercises for a balancing board. But, if you decide to level out the possibility of injury, then before working with large weights, you can sharpen the technique on the board.

  1. Take the dumbbells in your hands.
  2. Fully align the body, while maintaining the deflection.
  3. Rack up the balance board. We keep the balance with the heels.
  4. Perform a deflection. Technique of deflection as in Romanian draft – i.e. with maximum protrusion of buttocks back. So, the center of gravity will have to be strictly on the center of the board – which reduces the axial load on the spine.
  5. Pull the dumbbell to the belt.

Thrust is done by using the elbow joint. The rest of the exercise is completely analogous to simple draft in the slope. It is not recommended to use serious weights, as this is not effective in terms of increasing strength and weight.

Thrust on the balance board
Thrust on the balance board

 

Working with deltas

Balance board – very often used when working with training deltas. Everything is very simple. The need to control the balance does not allow to make impulse jerks, which reduces trauma and increases the load on the deltas. It is important to understand that, as in the case with the back, it is necessary to work out the basic technique, and not to use large weights for training.

Lifting dumbbells in the sides

This exercise is intended for the development of the average delta beam, and is an effective analog of the army bench press:

  1. Take the dumbbells in your hands.
  2. Become on the longitudinal board, keeping balance with heels.
  3. Maximize the housing.
  4. Start lifting dumbbells to the sides on straight hands.
  5. Having reached the point of perpendicularity of the body, linger for 1-2 seconds.
  6. Lower the dumbbells.

The whole exercise is performed only at a slow pace, without a jerk, because of which balance can break .

Lifting dumbbells aside at the balancing board
Lifting dumbbells aside at the balancing board

Rises in front of you

This exercise is designed to develop an anterior delta beam. Can help develop huge shoulders

  1. Take the dumbbells in your hands.
  2. Become on the longitudinal board, keeping balance with heels.
  3. Perform a slight deflection with a forward tilt (no more than 15 degrees) to level the change in the center of gravity.
  4. Start lifting dumbbells in front of you on straight hands.
  5. Having reached the point of perpendicularity of the body, linger for 1-2 seconds.
  6. Lower the dumbbells.

The whole exercise is performed only at a slow pace, without a jerk, because of which balance can break.

Slanting

Exercise for the development of the back of the delta. It is characterized by extremely heavy equipment, since it combines the elements of retaining the hull similar in the traction, and the suppression of the jerky pulse from the motion in the deltas

  1. Take the dumbbells in your hands.
  2. Fully align the body, while maintaining the deflection.
  3. Rack up the balance board. We keep the balance with the heels.
  4. Perform a Romanian deflection, with the maximum protrusion of the buttocks back.
  5. Start lifting dumbbells to the sides on straight hands.
  6. Having reached the point of perpendicularity of the body, linger for 1-2 seconds.
  7. Lower the dumbbells.

Thrust weight to chin

Thrust dumbbell and barbell to the chin – one of the most dangerous exercises in bodybuilding. It is characterized by extremely strict technique, instead it offers an insulating serious load on the top of the trapezium. In the case of using a balance board, the technique is similar to drafts with dumbbells or with a gangway. Except for the fact that it is necessary to retain a very specific deflection angle that is not used in the standard variation.

  1. Take the weight in your hands.
  2. Stand on the balancing board.
  3. Make a slight deflection forward (for more than 10-15 degrees of deflection of the body).
  4. Slowly – by moving in the elbow joint, through the sides begin lifting dumbbells.
  5. Stop at the moment when the elbow joint rises above the shoulder joint.
  6. Slowly lower the projectile.
Traction of dumbbells to the chin on the balance board
Traction of dumbbells to the chin on the balance board

Push-ups for balance board

Push-ups, unlike all kinds of traction and swing, are, on the contrary, extremely effective and appropriate exercises using a balancing board. In this case, you can use absolutely any variation:

  • longitudinal;
  • frontal;
  • round.

There are several basic types of push-ups that are applied to the balance board:

  • classic push-ups;
  • grasshopper;
  • push-ups with a roll on the board;
  • pushups with one hand on the board.

Consider the technique of the groups.

Classic and grasshopper

  • Put the board in front of you – at the level of setting hands. For the classic, in the shoulder area, for the grasshopper in the lower pectoral region.
  • Stand at the point of lying down, hands on the board.
  • The equilibrium is not maintained by changing the load of the delta pressure, but solely due to the body rotations.
  • Maximally fixing the board in a neutral position, wring out.

It seems all is simple, but holding the case and the board is the main problem in this exercise.

Push-ups on the balance board
Push-ups on the balance board

Rifts

In the case of exercises with a roll, everything is somewhat more complicated.

  1. Take the emphasis lying with the hands on the board.
  2. Translate the board to the extreme position of the balance bar, holding the delt movements and loading the triceps it parallel to the floor.
  3. It will go as close as possible to the board.
  4. At the output of the push-up – move the front deltas to move the board to the other edge.

Due to the use of this method, the thoracic and deltoid are studied at all angles, which increases the efficiency and complexity of push-ups. Push-ups with the setting of one hand are similar to “differently leveled” push-ups. They do not have special equipment, except for the need to hold the brush in the correct position.

Impacts

Despite its name – this exercise can not be called attacks in its classical sense. The correct name – squat with an emphasis on the front leg. From the point of view of the effectiveness of muscle development and coordination, its effectiveness is maximized. The technique is quite simple:

  1. The legs are placed on the edges of the board along, not across.
  2. The balance is maintained by the whole body, without focusing on the hip joint or heel pressure.
  3. Squat should be so that the knee is not the supporting leg was as close as possible to the board.

Conclusion

And now let’s sum up . It starts with the fact that the balance board is a shell not for beginners. Absolutely. To do this, it is enough to recall how serious preparation requires the technique of pulling dumbbells in the slope. It is due to the maximum following technique and progress is achieved with the use of the right muscles. Balancing on the board takes away concentration from the back muscles, and at a critical moment (when working with a large weight), keeping balance can outweigh the correct technique that will lead to injury.

Balance board
Balance board

Conclusion 1: the balance of the board can not be operated with large weights

From this it follows that:

  1. On the balance board you can not gain an impressive mass. Without large scales, the possibility of obtaining steady progress even in a multi-repeat high-intensity training is simply impossible.
  2. On the balance board you can not develop speedily power indicators. For martial arts athletes, using this “simulator” is just a waste of time.
  3. On the balance board it is impossible to work out stamina.
  4. The balance does not work out the functional strength. This is a common myth that became the basis of a marketing company. But in fact you are doing all the same exercises and movements that you can perform without a board balance. So, the load and development of target muscle groups remains unchanged.

Conclusion 2: The balance board can not provide the correct dynamic load

From this it is possible to make an erroneous conclusion that a balancing board is a useless tool. No, this is not entirely true. Of course, to use exercises on the balance board for beginners  – this is the worst idea that can come to a coach or a person who decided to take up health.

The balancing board allows:

  • improve coordination;
  • when working in the “prayer” mode, it is better to understand the mechanics and use of muscle groups;
  • well works out the muscles of the press;
  • helps athletes in figure skating, snowboarding and skateboarding.

Well, and perhaps most importantly, working with a balancing board will shock the muscle fibers with an unusual load, which, combined with other methods, will make it possible to break through the power plateau.

Conclusion 3: balance board – a few specific projectile

Advertising and marketing of the balance board is aimed at increasing sales. If you are not involved with sports disciplines that require extreme concentration, training with this simulator will be a waste of time.

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