Balance Training Equipment
Balance training equipment are specially designed to advance the body balance, these equipment are known to make stronger the body muscles from the center. Some of the most frequently used balance fitness equipment includes the balance boards, BOSU, balance disks, balance cushion, stability balls, TRX suspension trainer, and foam rollers.
Balance training defined
Balance exercise equipment are specially designed to advance the body balance, these equipment are known to make stronger the body muscles from the center. Some of the most frequently used balance fitness equipment includes the balance boards, steppers, balance disks, balance balls and trainers.
Movement is essential for performing all activities of daily living, and moving efficiently requires balance, also known as postural alignment. Balance is a component of core strength and stability and frequently accompanies exercises and programming that aligns with core training. Often, when you are practicing balance exercises, you are also performing core training. Training for balance can involve balance training equipment or just the manipulation of body positions. For example, standing with your feet wider than your hips increases your body’s center of gravity and base of support.
A wide foot stance creates more stability and hence better balance, and can be adopted to control heavier loads. Narrowing your foot stance decreases your center of gravity and your body’s base of support. For example, during lunges or squats, if the exercise is too difficult, you can decrease the intensity simply by widening your foot stance. These are simple examples of manipulating balance as part of the exercise program, but they are important principles. The following sections describe various balance equipment options.
The BOSU (Both Sides Utilized) Balance Trainer is a piece of fitness equipment that challenges core stability and dynamic balance during a variety of strength exercises. This type of training is another aspect of functional training, because of the focus on integrated movement, balance, and body awareness. Using the BOSU in conjunction with free weights or body weight exercises challenges both mind and muscles as you work to respond to these unique movement challenges.
A standard BOSU is about 26” diameter x 10” high and weighs 15 pounds. When stepping on a BOSU, try to place your feet on center of the dome. Use caution when stepping onto and off the BOSU. Standing or kneeling on the BOSU will challenge your core stability in coordination with the muscles you are exercising. BOSU exercises involve lying, standing, kneeling, and even lying sideways on the BOSU. While standing on the BOSU you can easily perform squats, biceps curls, shoulder presses, and upright rows. Many of these exercises can also be done while kneeling. Crunches or holding a V-sit can be done lying face-up on the BOSU. You can also hold a medicine ball and pass it to another person while on the BOSU.
These boards pivot on an axis, moving in all planes of movement to challenge your strength and stability—great for more-advanced trainees. As with the BOSU, a variety of exercises can be done on them in a number of positions. These boards tend to be the most challenging piece of equipment, so be careful. They, too, come in different sizes and shapes.
Balance cushions also come in all sizes, colors, and materials. These are wonderful training tools because they’re low to the ground in case you fall. Some balance cushions arc textured and can help you from slipping off—great for beginners. Standard cushion is about 13 1/2” diameter x 3” high.
Popular today in all fitness settings, the stability ball (also called a Swiss ball) is ideal for performing exercises that you can also do on the floor or a bench. The stability ball offers a dynamic environment in which you need to control the body. This challenges the core through all the micro adjustments your body has to make to stay on top of the ball while doing the exercises.
When used in an exercise a stability ball creates an unstable base position, which necessitates greater activation of the body’s natural postural stabilizers during the completion of the exercise. While this helps to make an exercise more functional, the overuse of stability balls and their application to contrived exercises has met with criticism.
Stability balls come in two popular sizes: 55 centimeters and 65 centimeters. To make sure whether a ball is the correct size for your height, sit on top of the ball with your feet on the floor and your knees bent. If your knees are higher than your hips in this seated position, the ball is too small for you. Your knees should extend from the hips—not higher or lower than. Adjusting the size of the ball is easy to do. If you have a 65-centimeter ball and it is too big, simply let some air out of it. High-quality balls are burst resistant, meaning that they will not pop like a balloon if they are pierced, but the air will slowly come out them.
A foam roller is appropriate for many training and conditioning exercises for developing core strength and stability. Foam rollers also assist with stretching, self-massage, postural alignment, and balance exercises. Most foam rollers in the fitness setting are about 3 feet (91 cm) long and about 12 inches (30.5 cm) in diameter. Some rollers are very soft, and others are more firm; firmer ones are best for self-massage.
TRX Suspension Trainer
Additionally, you can use TRX Suspension Trainer to develop balance by challenging stability, mobility, and strength.
Benefits of Using Balance Training Equipment?
- Improved coordination
- Reduced risk of injury
- Stronger joints
- Improved strength
- Increased enjoyment of workouts
Balance training is often linked to stability training. It involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core. You’ll work your body in a position or a series of positions that occur during movement, while co-contractions of the muscles on either side of the joints help maintain that specific position. In other words, muscles on both sides of your joint assist in stabilization. In real life, your body needs a variety of muscles to keep you steady on your feet and to help move you as well. For that purpose you will use different balance training equipment such as: BOSU, balance board, balance cushion, stability ball, foam roller, and TRX Suspension Trainer.