Feel strong and steady on your feet with these simple training tips

根据您的年龄和活动水平，您可能不会考虑自己的平衡。也许您会注意到在瑜伽中的树姿势期间偶尔会摇摆，或者您开始​​比以前的脚步稳定。事实上，balance diminishes as people age，即使在出现任何问题之前，锻炼稳定也很重要。平衡训练会在下半身和核心方面发挥力量，将有助于使您保持稳定的脚步，并可以帮助您避免受伤。

好消息是，您无需在锻炼程序中找到“平衡日”的时间来获得平衡培训的好处。皮特·麦考尔，一名经过认证的培训师和所有有关健身播客的主持人。这是您需要知道的，以改善任何年龄的平衡。

什么是平衡培训？

Balance training focuses on maintaining control of your center of gravity and improving your stability on your feet. It often involves exercising to strengthen your legs and core, as these are the main muscle groups that keep you upright while sitting, standing, or moving. Exercises can range from standing on one leg for a few moments to navigating full-blown obstacle courses designed to challenge your reflexes and keep you on your toes (possibly literally).

There are two types of balance you can work on. Simpler standing exercises can help improve your "static" balance, or your stability while holding still. Exercises where you must maintain your balance as you move, like sidestepping orgrapevining，，，，develop your“动态”平衡and can improve your overall coordination.

为什么平衡培训很重要？

Balance naturally diminishes over the years, with an从50岁左右开始跌倒的风险增加。And while you’re more likely to fall as you get older, injuries don’t discriminate by age. Balance training at any age can keep you safer from taking a nasty tumble as well as set you up for better stability in your later years. “Improving balance can enhance overall coordination and body control which helps to reduce the risk of injury from a fall or making a sudden change of direction,” McCall says.

此外，专注于动态平衡也可以提高您的运动表现。所有运动，无论是跑步，举重还是瑜伽，都需要一定程度的稳定性。提高平衡可以帮助您在这些活动中表现更好。它还可以帮助发展力量，尤其是在腿部，臀部，臀部和核心中。

谁应该将平衡培训纳入日常工作？

“老实说,每个人,”McCall说。“老年人can reduce the risk of falls—which is critical for enhancing the overall quality of life and extending the life span. Athletes can improve their skills with balance specific drills during a warm-up or between sets. Working on balance helps improve overall body awareness and control.”

即使您不定期运动，还要花时间进行平衡训练。它可以帮助改善整体协调，如果您是白天长时间坐着的人，则可以使您搬家。

您应该多久平衡训练一次？

Older adults shouldbalance-trainat least three days a week, according to the American Heart Association. Anyone else should aim to do one or two balance-focused exercises every time you work out, or at least once or twice a week if you’re not as consistent with your fitness (assuming no underlying conditions that affect balance).

This doesn’t mean you have to dedicate a half-hour to standing like a flamingo. Many exercises that are great for改善平衡还可以提高您的力量，灵活性或耐力。瑜伽，，，，for example, improves strength, flexibility,andbalance.

麦考尔建议进行练习step-upsorlungesinto your dynamic warm-up. “Balance exercises help wake up the nervous system and prepare it for the workout,” he says.

我如何开始平衡培训？

有四个主要运动类型—strength, endurance,flexibility，平衡。尽管力量耐力（您可能会称为有氧运动）引起了很多关注，因为他们的利益较少，较少的类别可能会落在路上。但是，重要的是要融合各种锻炼，以实现全面的活跃生活方式。新万博赞助英超

从平衡训练开始的一个好地方是站在一条腿上。您可以在电话中或商业休息期间在家中进行此操作，并且可以在必要时坚持坐在椅子或墙壁上。一旦掌握了它，就会挑战自己在没有帮助的情况下保持更长的时间。

Once you feel comfortable on one leg, you can include some movement to work on your dynamic balance. Many movements, like lunges orbanded side steps带有循环resistance band，可以在家中完成。

您也可以在一条腿上站立，而在您的日​​常活动中进行其他练习，例如bicep curlsor肩部按。麦考尔说，这将需要您的核心肌肉开始以保持稳定，并提高您的核心力量。

您还可以使您的表面锻炼在较低的稳定性上，以挑战您的平衡。站在一个squishy mat例如，甚至折叠的毛巾都会使您的核心和臀部中的较小肌肉保持直立。如果您真的想提高平衡技能，请考虑使用一些额外的摆动设备，例如BOSU ball。These dome-shaped pieces of exercise equipment can be used flat or rounded side down—the former will be easier, the latter more difficult—to work on your balance. You can use theBOSU ballfor toe taps, lunges, step-ups, and more.

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