How to use the balance board

Balance board squat

Goal: legs, hips, waist and abdomen
Usage: stand on the balance board with separated legs, tighten waist, abdomen and buttocks, keep body balance, slowly exhale, bend knees and squat down (keep upper body upright and abdomen closed), knee joints should not exceed toes, squat down until thighs are parallel to the ground, then inhale to restore. In this process, keep body stable from beginning to end, do not fall from the board. Beginners can reduce the difficulty, squat to their own controllable angle.

Training effect: increase body dynamic balance, improve muscle and nerve integration. Obviously increase the control of the body; at the same time can be very good to modify the leg buttocks line

Balance board single leg squat side point

Balance board single leg squat side point
Transformation goal: the same as the first action, it is the advanced action of the first action, which is more difficult than the first one.
Usage: stand on the board with one foot, keep the body stable, squat slowly, and the knee joint should not exceed the toe.
Training effect: further improve the balance, control, core strength and other aspects.

Balance board leg lifting exercise
Target: hip, back thigh and waist and abdomen
Usage: stand on the balance board with one leg, tighten the waist and abdomen, keep the body stable, tighten the hips, lift the other leg, then slowly restore, and continue the next time.
Training effect: help lift buttocks and thin legs, improve the core strength of waist and abdomen

Balance plate medicine ball stretching practice
Goal of transformation: overall control and body stability.
Usage: hold the medicine ball, stand on the balance board with one foot, keep the body stable, tighten the waist and abdomen, buttock muscles, and slowly extend the body.
Training effect: strengthen core strength, dynamic stability of body, improve body line.

Melors Team