Content

• Steps
• Method 1 of 2: Exercises to Improve Balance
• Method 2 of 2: Using the gymnastic balance beam
• Tips
• Warnings

Man is a living being with the most developed sense of balance and balance. Yes, we are genetically predisposed to walk upright and on two legs, while performing complex functions with our hands and without the presence of a tail for added stability, but this does not mean that we should stop there. In this article, you will find how to develop and maintain a sense of balance.

Steps

Method 1 of 2: Exercises to Improve Balance

1. 1 Weight transfer. The first exercise on the road to perfect balance is to simply shift your weight from one leg to the other. Just stand up straight and start shifting your center of gravity from your left foot to your right foot and vice versa.
   • Stand straight with feet shoulder-width apart. Place your center of gravity on both legs.
   • Next, shift your weight onto your right foot, slightly lifting your left foot off the floor.
   • Fix this position by balancing on one leg for as long as possible. Try to stay in this position for at least 30 seconds.
   • Place the foot of your left foot back on the floor and repeat this exercise on the other leg.
   • Do 3 or 4 sets on each leg. Try to do this exercise every day until you learn how to calmly maintain balance while standing on one leg.
2. 2 It's time to lift your legs. This exercise is a natural continuation of the previous element. All basic principles are followed in the same way, except for the following:
   • As soon as you come to a standing position on your right leg, bend your left knee back. Lock the position for 30 seconds before doing the same with the other leg.
   • If this exercise is too easy for you, then try placing a pillow under your supporting leg and try to maintain balance. The pillow will serve as a less stable surface, which will complicate the seemingly simple task of maintaining balance.
3. 3 Try a one-legged stand with a dumbbell biceps curl. For this exercise, you will need a dumbbell weighing between 2 kg and 7 kg, depending on your physical fitness.
   • Stand straight with your feet together and take the dumbbell in your left hand at waist level, with the palm of the hand pointing up from the dumbbells.
   • Transfer the weight to the left leg, lifting the right foot off the floor, bending the raised leg at the knee and lifting this leg up in front of you in this position.
   • Perform 5 or 15 sets of one-arm dumbbell raises, bending at the elbow, pumping in the biceps.
   • Repeat the exercise on the other leg and arm.
4. 4 It's time to do a single-leg shoulder press. This exercise is very similar to the previous one and also requires a dumbbell in your hand.
   • Stand with your feet together, placing your weight evenly on both feet. Take a dumbbell in your left hand.
   • Lift the dumbbell up towards the ceiling until your arm is perpendicular to the floor.
   • Then lift your right leg off the floor and bend your knee. Fix this position for 30 seconds.
   • Repeat the exercise on the other leg and arm.
5. 5 Walk in a straight line. This exercise will test your ability to walk in a straight line without wobbling or losing balance. Doing this exercise every day will greatly improve your balance.
   • Look for a straight line at home or outside. A straight line can be either the crotch between the tiles in the kitchen, or a straight line drawn with chalk on the asphalt, as well as colored tape glued to the floor.
   • Now try walking along this line with one leg in front of the other, without falling to the side. To begin with, spread your arms wide to the sides, like the wings of an airplane, to help you balance in the early stages.
   • After that, try to keep your hands at your seams and walk in a straight line. And after you have mastered this, too, start walking with your back forward, and then, with your eyes closed. With a little patience and practice, you will succeed!

Method 2 of 2: Using the gymnastic balance beam

1. 1 Start slowly. Practice on a low beam until you gain confidence in your abilities. Falling from great heights can result in injury.
2. 2 Use your hands. If you are walking along a high log and you inadvertently lose your balance, stop and spread your arms out to the sides to restore balance.
3. 3 Concentrate. Before you climb the balance beam, relax and calm your nerves. You should not step along such a log or trapezoid if you doubt your abilities even a little. Good concentration equates to fewer falls.
4. 4 Place a few mats where you might fall. Always take safety precautions and use fall protection.
5. 5 Pull the toes of your feet. Straightening the toes is a great way to maintain balance due to the tension in the calf muscles.

Tips

• Don't get distracted by anything while doing balance exercises.

Warnings

• Falling could result in serious injury.