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首页 Balance Training

Balance Training.pdf

Balance Training

jaja
2013-06-11 0人阅读 举报 0 0 暂无简介

简介:本文档为《Balance Trainingpdf》,可适用于体育/运动领域

BALANCEKARONKARTERTRAININGLAYFLATBINDINGIllustratedstepbystepguidewithoverphotographsauthorofTheCompleteIdiot’sGuidetothePilatesMethodandaSculptedBodyStabilityWorkoutsforCoreStrengthKARTER$USDistributedbyPublishersGroupWestISBN:ISBN:UlyssesPressUlyssesPressBALANCETRAININGBalancetrainingorworkingoutonunstablesurfacesliketheBOSU,ballandcoreboardforcesyoutousethedeep,innermusclesthatotherworkoutsmissThesearethemusclesthatmakeyoulooksleek,tonedandsexyGobeyondtheballwithtoday’sneweststrengthandbalanceexercisesThisbooktakesbalancetrainingtothenextlevel,providingthebenefitsofyogaandPilatesaswellasstrengthandcoretrainingallinoneeasytofollowprogramWhetherexercisingonthematathomeorworkingonabalancetoolatthegym,BalanceTrainingwillhelpyoudramaticallysculptyourlegs,buttandstomachwhileimprovingoverallstrengthandpostureYourcoreandfoundationalmuscleswillneverbeweakandflabbyagainKaronKarteristheauthorofTheCompleteIdiot’sGuidetoBodyBallIllustrated,TheCoreStrengthWorkoutandTheCompleteIdiot’sGuidetothePilatesMethodShealsowriteshealthandfitnessarticlesfortheDallasMorningNewsandPilatesStylemagazineKaroncanbeseenontelevisionasthehostofPilatesFromtheInsideOut!UlyssesPressUKARONKARTERPhotographybyAndyMoggTextCopyright©KaronKarterDesignandconcept©UlyssesPressanditslicensorsPhotographscopyright©AndyMoggexceptasnotedbelowAllrightsreservedNopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeanswithoutthepriorwrittenpermissionofthepublisher,norbeotherwisecirculatedinanyformofbindingorcoverotherthanthatinwhichitispublishedandwithoutasimilarconditionbeingimposedonthesubsequentpurchaserPublishedintheUnitedStatesbyUlyssesPressPOBoxBerkeley,CAwwwulyssespresscomISBN:ISBN:LibraryofCongressControlNumberPrintedinCanadabyWebcomEditorialProductionLilyChou,ClaireChun,LisaKester,RuthMarcus,MattOrendorff,ElycePetker,StevenZahSchwartz,LaurelShaneIndexSayreVanYoungCoverdesignMattOrendorffCoverphotographsAndyMoggModelsShaniCompton,KurtJohnson,KaronKarter,ToniSilverDistributedbyPublishersGroupWestPleaseNoteThisbookhasbeenwrittenandpublishedstrictlyforinformationalpurposes,andinnowayshouldbeusedasasubstituteforconsultationwithhealthcareprofessionalsYoushouldnotconsidereducationalmaterialhereintobethepracticeofmedicineortoreplaceconsultationwithaphysicianorothermedicalpractitionerTheauthorandpublisherareprovidingyouwithinformationinthisworksothatyoucanhavetheknowledgeandcanchoose,atyourownrisk,toactonthatknowledgeTheauthorandpublisheralsourgeallreaderstobeawareoftheirhealthstatusandtoconsulthealthcareprofessionalsbeforebeginninganyhealthprogramTomymotherPARTONE:OVERVIEWIntroductionBalanceinYourBodyWhere’sMyBodyBringingBalanceHomeTipsforaSaferWorkoutWhatYouNeed:PropsPARTTWO:THEWORKOUTSOverviewWorkout:GetaLegUpWorkout:OnaRollWorkout:RollOfftheJiggleWorkout:YourBalancedandBestBodyWorkout:FiveTotalBodyExercisesWorkout:TheBestTotalBodyWorkoutPART:THEEXERCISESFootStrengthenerOneleggedWarmupOneleggedFrontKickOneleggedSideKickOneleggedSidePasséOneleggedLegCircleOneleggedParallelLegLiftOneleggedBackLegLiftOneleggedBicycleOneleggedFrontLegKickOneleggedBackLungeFOAMROLLEREngagingYourCoreonRollerArmCirclesonRollerMovingArmsonRollerBentKneesonRollerMovingArmsandLegsonRollerToeDipsonRollerCurldownStraightLegsonRollerLegCircleonRollerSeatedSpinalTwistwithRollerSpinalExtensiononRollerShoulderBridgeonRollerShoulderBridgeonRollerwithLegLiftandCurlPlankonRollerPushuponRollerReverseCrunchonRollerBALANCEBALLFindingNeutralSpineBallBridgeBallBridgewithArmCirclesAbdominalBallCurlAbdominalObliqueBallCurlSpinalExtensiononBallSpinalCrossExtensiononBallOneleggedLungewithBallOneleggedDeadliftwithBallOneleggedStandingRowandDeadliftwithBallTricepsKickbackPlankonBallBallBridgeonFloorBallBridgewithLegLiftBallBridgewithLegLiftandCurlPikeonBallPushuponBallBallPikeandPushupCombinationBallPlankwithFoamRollerDrapeoverBallBOSU,BALANCEBOARD,BALANCECUSHIONCatonBalanceBoardSpinalCrossExtensiononBalanceBoardBridgeonBOSUSpinalExtensiononBalanceCushionSpinalCrossExtensiononBalanceCushion(Swimming)tableofcontentsPlankonBalanceBoardCrossExtensionPlankonBalanceBoardSidePlankonBOSUOneArmElbowPlankonBOSUBridgeonFloorwithBalanceBoardPlankTwistonBalanceBoardPushuponBOSUBalanceStandonBOSUOneleggedStandonBOSUOneleggedSquatonBOSUOneleggedLungewithLegLiftonBOSUOneleggedDeadliftonBalanceBoardHalfMoonIndexAbouttheAuthorandPhotographerixIttakesavillagetoputabooktogether,andbooksoftenbeginwithanideaIusuallycomeupwithmyownidea,butnotthistimeAcquisitionseditorNickDentonBrowntrackedmedownandtrustedmetocreateabookbasedonUlyssesPress’svisionthankyousomuchThankstoLilyChouandClaireChunforbeingeditorsparexcellencetheyhelpedshapemywordsanddojustabouteverythingelsetogetthebookintoprintOntheproductionandmarketingend,MattOrendorff,StevenSchwartz,BryceWillettandBethCookworkedtogetthebookintobookstoresThankyou,MarilynAllen,forbeingthebestkindofagentpatient,brilliantandohsoniceOnthehomefront,thankyouLuke’sLocker(whereIteachPilatestomyrunners)forgivingmecuteoitstowearduringthephotoshootAndI’mgratefultophotographerAndyMogg,aswellasmodelsToniSilverandShaniCompton,formakingthephotoshootabreezeI’mdeeplyindebtedtoKurtJohnsenofAmericanPowerYogafornotonlybeingmymalemodelandwonderfultravelcompanion,butforgivingmetheopportunityofalifetimeOfcourse,Iwouldneverbeabletofollowmydreamsifitweren’tformyfamilyItrulyamablessedgirl!KaronKarteracknowledgmentspartone:overviewIneverydaylife,yourarelyuseonemuscleatatimeYoumustcallonavarietyofmusclestokeepyousteadyonyourfeetandtohelpyoumoveEvenasimplemovementsuchaswalkingrecruitsseveralmusclestogetyourlegsmovingBalanceandstrengthprovidethefoundationforallmovement,soit’simportanttoengageanarrayofmusclestocloselyduplicateyourdailyactivitieswhileincorporatingstabilityandbalancechallengesatthesametimeThat’swheretheseworkoutscomeinYou’llberequiredtostrikeaposeoveradynamic,everchangingsurfacetohoneyourbalanceskillsandreapmaximumstrengthandcalorieburningbenefitsAllofthisresultsinaslimmer,stronger,andmorestableyouRegardlessofyourfitnesslevel,youcanhavetheWow!BodySowhatisbalanceCanourbodiesbebalancedyetourlivesoutofbalanceIoftenaskmyselfthisquestionasIstruggletomaintainbalanceinmyownlifeHere’swhatIdoknow:AsaPilatesinstructor,I'malwayslookingforbalanceinmyclients’bodiesInevitably,iftheirbodiesareoutofbalance,thentheyhurtminorachesandpainsbringthemdownHowever,ifIcancreatebalanceintheirbodies,theneverythingelseseemstoworkitselfoutIt’snotbecauseIhavesomekindofmiraclecureRather,it’sbecausetheydon’thavetowastepreciousenergyworryingabouttheirbodiesSimply,theyfeelgoodbecausebalancefeelsgood!ItrulybelievethatbalancebeginswithahealthybodyeverythingelsefallsintoplaceintroductionDaretobareyourlegs,yoursupertonedtummy,oryourbikinicladbumWell,goodnews!You’lllovethewaythestabilityworkoutsinBalanceTrainingcoordinateyourentiremusculaturetoachievemorebalance,strength,andastrongerlookoverallInotherwords,“WowIwantyourbodyfast!”TheBalanceTrainingworkoutswillenhancewhateverfitnessroutineyoumaybedoingbyaddingacrosstrainingelementNotonlywillyouimproveyourbalance,you’llincreaseyourstrength,especiallycorestrength(meaningstrongtorsomuscles),andtoneupavarietyofmusclesInaddition,asyourstrengthandstabilityimprove,yourdailymovementswillbecomemoreefficientAccordingtotheAmericanCollegeofSportsMedicine(ACSM),oneoftheworld’slargestexercisecertifyingbodies,yourweeklyfitnessroutineshouldincludecardio,strength,andflexibilityYoushouldbedoingacombinationofheartpumpingexercises,knownascardio,threedaysaweekfor–minutesaday,aswellasstrengthexercisestwotothreedaysaweekThisinvolvestrainingandstretchingeachmajormusclegroupatleasttwotothreedaysaweekTheworkoutsinthisbookgobeyondtheACSMrecommendationsbyincludingstabilitychallengesandcorestrengthexercises,whicharealsovitalfitnesselementsAntiAgingBonusThesedaysyoucan’tturnonthetelevisionwithouthearingthatAmericansarelivinglongerTheAmericanGeriatricsSocietyreportsthatby,thenumberofadultsageandolderwillnearlydoubletomillionThereislittledoubtthatfitnessfunctionsasanantiagingingredientandimprovesqualityoflifeEvenso,asthenewsportsmedicinescienceofpreventionexpandstoincluderesearchonbabyboomers,you’llhearmoreaboutthebenefitsofbalanceandcorestrengthexercisesTypically,balancehappensautomatically,oratleastdoesn’trequireyoutothinkaboutitInahealthybody,yoursensesbalanceinyourbodyIfyoutrainonlyoneway,you’retrainingineffectivelyOfcourse,it’simpossibletosaywhatthebestapproachtotrainingis,butifyoucrosstraininamannerdesignedtochallengeallsystemsofyourbodyandmovementpatterns,you’llhaveahealthierbodyoverallSo,canstabilityworkoutskeepyoufitandhealthyYoubet!(touch,sight,andhearing)workinharmonywithyourbraintohelpyoubalanceAsyouage,youmayloseoneormoreofyoursensesinadditiontomusclemassBetweenthetwo,includingtheaddedeffectsofdegenerativediseases,medications,andaccumulatedinjuriessuchasearinfections,youcanslowlylosetheabilitytobalanceMusclecontractionsmakeupallphysicalmovementswhilestabilityprovidesthefoundationformovementYoucan’tgetoutofachair,walk,jump,orbendovertotieyourshoeswithoutacombinationofbothstrengthandbalanceIfbalanceproblemsdevelop,youcandisrupteverymovementofyourdailylifeandincreaseyourriskoffallsThegoodnewsisthatyoucantrainyourbalance,justlikeanyotherfitnesselementit’snotanunavoidableconsequenceofagingRegardlessofyourage,youcanbethrownoffbalancebyapuddleofwaterorunevenpavementFallsoccuranytime,anyplace,inanysituation,fromgettingoutofabathtubtoskiingablackdiamondslopeYouarenotimmunefromfallingYoucan,however,takesimplestepstoimproveyourbalanceandreduceyourriskoffallingThat’swheretheseworkoutscomeinThesestabilityworkoutsprovidebothstrengthandbalancechallengesinanintegratedmannerBalanceisjustlikemusclestrengthifyoudon’tuseit,youloseitBalanceBenefitsInahealthybodyregardlessofyourage,youwillturnonandtoneupjustabouteverymuscleinyourbodyandimproveyouroverallqualityofmovementwiththesestabilityexercisesYouoryourbodywillnevergetboredbecausetheseexerciseswillconstantlykeepyouonyourtoes,andaslongasyourmusclesdon’tgetbored,yourbodywillchangeTheseworkoutshavemanyotherbenefits,theleastofwhichisaWow!Body:•You’llhoneyourmindfultrainingskills,simultaneouslytrainingyourbalancereactionAsyoutrain,yourmindandmusclesbecomemoresynchronizedAsaresult,youcanstandononelegorcatchyourselffromadisastrousfallwithouteventhinkingaboutitRemember,stabilityandstrengthplaycriticalrolesinallphysicalmovements•You’llstrengthenyourcoremusclesByfocusingonyourcenter,you’llstrengthenBALANCETRAININGDEFINEDBalancetrainingisoftenlinkedtostabilitytrainingYou’llworkyourbodyinapositionoraseriesofpositionsthatoccurduringmovement,whilecocontractionsofthemusclesoneithersideofthejointshelpmaintainthatspecificpositionInotherwords,musclesonbothsidesofyourjointassistinstabilizationInreallife,yourbodyneedsavarietyofmusclestokeepyousteadyonyourfeetandtohelpmoveyouaswellthestabilizingmusclesofyourtrunkAstrongcorewillreducestrainonyourlimbsandkeeptheinjuryproneareas,suchasyourlowerback,healthy•You’llimproveyourpostureGoodposturerequiresstrengthBystrengtheningthedeepstabilizingmusclesofyourtorso,you’llbuildastrongfoundationforyourspinalbonesandhaveplentyofstrengthtoholdyourshouldershighandkeepyourjointsinplaceGoodposturealsotranslatesintolessinjuryandahealthierbodyyou’lllookbetter,too!•You’llenhanceyourneuromuscularfunctionBytrainingyourbalanceandmuscles,you’llsharpenyournervoussystemSkeletalmusclewillnotcontractunlessitreceivesasignalfromyournervoussystemSincebalanceisthefoundationforallhumanmovement,you’llkeepyourneuromuscularsystemfunctioningatanoptimallevel,too•You’llfinetuneyoursensorysystemsBysimultaneouslyworkingonbalanceandstrengthmoves,you’llsharpenyourneuromuscularreaction,whichwillincreasemovementefficiencyregardlessoftheactivity•You’lldecreaseyourchancesofaninjuryWhenyourbodyisstrongandstable,yourdailyperformancewillimprove,aswillyourbodyconfidenceAuthorKaronKartermakessomeadjustmentsSensorysystemsarecontinuallytryingtofigureoutwhereyourbody’spositionisinspacebyprocessinginformationinthebrainandaskingyourmusclesandjointstocoordinatemovementssoyoucanbalanceThesesystemsincludeyoureyes,innerears,feet,ankles,andjointsYoureyescollectdataandtellyouiftheenvironmentaroundyouismovingorstillBalanceorgansinyourinnerearssendmessagesastowhetheryou’reupright,leaning,standingstill,ormovingPressuresensorsonthebottomofyourfeetreportwhichwayis“up”bythewayyoustand,andrecognizewhetherthesurfaceyou’restandingonisunevenormovingWithallthissensoryinput,yourbraincanaccuratelyfigureoutwhereyourbodyisinspace,whichwayit’smoving,andhowquicklyLet’ssayyoukickyourlegtoohighforoptimalbalanceTomakecorrections,yourbrainaddsupallsensoryinputandinablazecomparesittoaninternalblueprintofstoredsensationsItthentakesactionYourbrainandspinalcordmakelastminuteadjustmentsbysendingnervesignalstodozensofmuscles,instructingthemtocontractorrelaxasneededYourbraincomparesyouractualpositionwithanimagethatithaslearnedsomewherealongthewayThisprogrammedinternalblueprint,ormusclememory,isanothercomponentofsensoryinputandiscalledproprioception,meaning“ownreception”ProprioceptionisasixthsensetellingyouhowtoreactquicklyinanymomentinyourlifeYoucan,forexample,balanceonasnowboardforthefirsttimeorinstinctivelyreactwithinawhere’smybodyTheabilitytobalanceisacomplexprocessthatdependsonthreemajorcomponents:)Sensorysystemsmustfirstfigureoutwhereyourbodyisinspace)yourbrainprocessesthatinformation,makesessentialchanges,anddirectsthosechangesand)yourmusclesandjointsreceivethatinformationtokeepyousteadyonyourfeetUNISA|VSCGixdOqPkILqEPCXIw==|splitsecondtoavoidacaraccidentBalanceexercisessimultaneouslytrainyourbrain,nerves,andmusclestocreatesmartmusclesinaneurologicalwayAsyoutrain,yourcentralnervoussystemmakesandstoresinternalblueprintsoflearnedresponsesthatyourbodywilllaterrecallwhenneededinyoureverydaylifeMorespecifically,you’lltrainyourbodyandbraintorecallbalanceandstrengthinrelationtoyourbodypositionandthewhereaboutsofeachbodypartinspacewithinthatmomentEveryonepossessessomedegreeofbodysense,butyoucanhonethisskilljustlikeanyotherfitnesselementSohowwillthisaffectyouYou’llnoticethattheseworkoutschallengeyourbalanceandyourbodyinavarietyofpositionsTohelpyoustaysteadyonyourfeet,you’llrepeatthesesteps:)Findyourfocusthroughuseofyoureyes,)workinoptimalspinalalignment(see“BringingBalanceHome,”page),and)engageyourcoremuscles,whichplayamajorroleinstabilityYou’llfirstdependonyoureyestohelpyoubalanceFindafixedspotonthewallinfrontofyouThenmoveslowlyandconsciously,notturningyourheadtooquicklyorelseyoumightthrowoffyourinnerearbalanceThinkabouteverysubtlemovementsoyoudon’twobblethisiswheremindandbodyuniteFinally,yourheadwillremainstableandinlinewithyourshouldersasyourshoulderslineupoveryourhipstomaintainoptimalorneutralspinalalignmentSpecifically,yourtorsomuscleswillactasananchorandstablepointforyourentirebodyThinkaboutitBalancecontroltakesacombinationofmanybodilysystemsitwillhelpifyoubegintothinkintermsofeyes,ears,andcoreSoit’strueyourmindcontrolsyourmusclesBalanceTrainingworkoutscreatesmart,strongmusclesbecauseyourbodywillrememberwhatyouteachit,whichiswhyit’ssoimportanttoincorporatebalance,brain,andstrengthchallengesthatwillhelpyoumovemoreefficientlyandsafelyAllofthesesystemsareinterrelatedand,whenyoutrainthisway,you’llcreatebalanceinyourbodyWhenit’sallover,you’llhavesexy,strong,sculptedmusclesinplacesyou’veneverimaginedBalanceinYourBodyYourmusclesbroadlyfitintotwocategories:stabilizing,orpostural,andmovementStabilizingmusclesstabilizeyourbodywhilemovementmusclesmoveyourbodyMorespecifically,stabilizingmuscles,suchasyourdeepabdominalandbackmuscles,tendtobedeepMovementmuscles,suchasthequadricepsandhamstrings,aresuperficial,active,andoft

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