Some time ago I heard that you can train your body tension with a so called balance board. Especially as a Karateka body tension and balance training is very important, so I ordered a balance board.
Fortunately, such balance devices and balance trainers are available from 20,- EUR (about 25 USD). After a short trial and error I was enthusiastic, you stand with one leg on it, lift the other leg, and quickly notice...not as easy as it seems at first!
So I stand on the balance board 1 or 2 times a week for about 10-15 minutes and observe whether the sense of balance and body tension are improving. At the same time I train the muscles of the back, stomach and legs.
So that the whole thing does not become boring, I have thought up some exercises, which I would like to introduce here. Of course, there are sure many more things you can do with this training device, but as a suggestion for training outside the dojo, the exercises shown by me should certainly serve. 🙂
Table of contents:
- Exercise 1 - One leg stand
- Exercise 2 - Push-ups
- Exercise 3 - Lunge
- Exercise 4 - Sitting Bull
- Exercise 5 - Squats
- Conclusion on the balance trainer Balance Board
Exercise 1 - One leg stand
The 1-legged stance is a simple exercise, but you can vary it very nicely. As the name already says, you stand on one leg, the other one you pull to your chest or let it hang in the air. In order to give this exercise on the balance board a karate touch, one stretches the leg that is in the air forward, as if one wanted to kick a Mae-Geri, holds it briefly and leads the leg back again. Now stretch the leg sideways away from the body (Mawashi-Geri / Yoko-Geri), hold it briefly in the final position and then slowly lead it back to the body.
Finally we stretch the leg backwards (Ushiro-Geri) and lead it back again after a short break. Here you can stretch your upper body and arms forwards for a long time, so you can tense your back, arms and upper body even more extremely besides your leg, thigh and buttock muscles.
Exercise 2 - Push-ups
So you go into the push-up as usual, only one hand is placed on the board and the other on the floor.
Exercise 3 - Lunge
In this exercise the front foot is placed on the BalanceBoard . The other foot is placed on the floor about 1.5 to 2 step lengths behind the board.
Now bend the back leg until the knee almost touches the ground. Hold briefly and slowly return to the starting position. The thighs are especially strained, but also the abdomen and back are always tensed up to keep the body axis straight.
Exercise 4 - Sitting Bull
The hands are placed on the side of the board. This exercise trains the abdominal and thigh muscles in addition to the overall body tension.
If this is too easy for you, you can move your feet up and down or alternately cross your feet from side to side.
Exercise 5 - Squats
Squats or squats are very popular in the fitness world. Primarily the muscles of the buttocks and thighs are trained and strengthened. Of course, this can also be done on a balance board, whereby you have to be especially careful not to go too far down, as the exercise cannot be performed optimally due to the small width or distance between the knees.
One option would be to take a second balance board, so that you can spread your legs a little wider apart. Nevertheless, with this exercise form you can train your body tension very well in addition to the muscle groups mentioned above, because it is much harder to keep your balance during the up and down movements than when you stand upright on the board.
Conclusion on the balance trainer Balance Board
All in all, a balance board is a nice addition to fitness or karate training. You improve your body tension more or less effectively and train several muscle groups at the same time. So, have fun with your training! 😉
Here again the exercises as video:
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