Body balance is one of the new trends in fitness, created on the basis of yogic asanas, Pilates and tai chi techniques. This type of training is suitable for almost everyone, regardless of gender and age. The technique refers to the directions of the “intelligent body”, which strengthen not only the physical body, but also the mental one, creating harmony of body and consciousness. Such training is suitable for those who like calm but effective movements performed to the accompaniment of calm music. Next, we will consider the direction in more detail: the benefits and disadvantages, recommendations for beginners.
Body Balance - what is it in fitness?
The direction is group training aimed at improving physical fitness with maximum safety, based on exercises from Pilates, yoga and tai chi. These techniques are maximally adapted to the fitness format, in which everyone can perform the exercises. The creators of the body balance direction are Les Mills, a group of trainers from New Zealand.
Definition of the concept
As a rule, these are special group exercises aimed at improving physical fitness as safely as possible. It is based on yoga, pilates and tai chi activities.
Body Balance - yoga, pilates and tai chi
Body balance is a special group exercise aimed at improving your physical fitness as safely as possible. It is based on yoga, pilates and tai chi activities.
All techniques fully comply with the fitness format. The creators of this direction are a group of trainers from New Zealand - Les Mills .
New Zealand coaching group Les Mills
Body balance workout structure
Body balance training, like other group fitness areas, lasts 60 minutes and includes a warm-up, main part and cool-down.
- Warm-up in body balance is performed using tai chi techniques, warms the muscles and joints, and prepares the ligaments for further stretching.
- The main part contains several blocks that are aimed at working different parts of the body. For example, after warming up, a dynamic yoga complex called “Surya Namaskar” or “sun salutation” is performed. This complex is based on a combination of basic asanas that warm up and stretch all muscles and ligaments. In yoga, such a complex is performed preferably in the morning or at the beginning of a class at any time. Here - after the tai chi complex.
- Further, as in yoga and Pilates, static and dynamic exercises are performed to strengthen the lower extremities, that is, the largest muscles of the body. This block is based on yoga and tai chi techniques. Such exercises develop flexibility and strength in the leg muscles.
- Afterwards there are exercises to develop balance, that is, those in which it is necessary to maintain balance.
- The next block is joint gymnastics, aimed at opening, that is, increasing the flexibility of the hip and shoulder joints.
- Strengthening the spinal stabilizer muscles. The set of exercises from this block includes yoga and Pilates techniques aimed at strengthening the abdominal muscles, back, hips and buttocks.
- Spinal twists. Such exercises usually come at the end of yoga or Pilates complexes and help increase the flexibility of the spine, as well as the small muscles that envelop the spine.
- The penultimate block includes stretching techniques for the main muscles - hips, back and buttocks.
- At the end of the training, relaxation from yoga is carried out, in which muscles, consciousness are relaxed, and breathing is restored.
Basic balance exercises
There are several basic balance training exercises that a beginner should know about:
- Exercise “Rolls” - Take a starting position while standing, begin to roll from your toes to your heel. Do 8 rolls, then stay on your heels and then on your toes for 10 seconds. When you stand on your toes, try to stretch the top of your head up, stretch your whole body. When you linger on your heels, bend your torso slightly forward and move your pelvis back.
- Exercise “Heron” - Get into the starting position, put your hands on your waist. Bend your leg at the knee and lock it in this position. You can place your foot next to your other leg at knee level. Stretch your arms to the sides or fold them into a boat and point upward. Stay in this position for 10 seconds. Do the same with the second leg. To make the exercise more difficult, close your eyes.
- Exercise “One behind the other” - Place your feet in one line so that they stand one after the other. The toe should touch the heel of the other foot. Hands on the belt, back straight. Hold the position for 10 seconds. After this, do the exercise by changing the order of your legs.
- Rotations around an axis - Take the starting position - feet wider than shoulders. Raise your arms to the sides - they should be straight, at shoulder level. Rotate the top of the body in one direction and the other. Do it three times. Afterwards you can increase the turns up to 10 times.
Who is suitable for Body Balance classes?
- “Reasonable Body” training is suitable for those who prefer measured and calm training. Static, dynamic exercises and ligaments allow you to strengthen the muscles without putting stress on the heart, thus the direction is suitable for hypertensive patients.
- Not counting diseases with dysfunctions of the musculoskeletal system and nervous system, body balance is suitable for everyone and at any age. Older people can also perform complexes, but with extreme caution they should perform exercises to develop balance, as well as dynamic ligaments.
- Training will also be an excellent choice for those who would like to develop the elasticity of tight muscles due to a passive lifestyle or, conversely, strength loads that shorten muscle fibers and cause pain.
Body balance will diversify strength training, and also calm the mind and thoughts, which are in chaotic motion and overloaded during heavy loads.
For example, you can do 2-3 strength training sessions and 1 body balance session during the week.
Who is the lesson suitable for?
- If you prefer to study measuredly and calmly, this is your option. Static and dynamic components strengthen muscles. This eliminates stress on the heart. Even hypertensive patients can exercise.
- Only people who have impaired functions of the musculoskeletal and nervous systems should not engage in training. It should also be noted that older people should exercise with caution. There are no direct contraindications, but it is important to carefully distribute the load.
- Do you want to make your tight muscle mass more elastic? This is possible even after a long period of leading a passive lifestyle. The same goes for after excessive force loads, which cause pain and shorten muscle fibers.
Body balance will add great variety to strength training. It will make both thoughts and consciousness calmer. After all, many people know that heavy loads cause intellectual processes to become chaotic.
Body Balance for calm thoughts
Body balance makes both thoughts and consciousness calmer.
Benefits and disadvantages of body balance training
Pros:
- Training strengthens the muscle corset and makes your posture more beautiful.
- Unlike power loads, body balance does not create shock and compression loads on the joints and spine, but, on the contrary, stretches the intervertebral discs, preventing pinching of nerve endings, and makes joints more mobile.
- They increase the elasticity of muscle fibers, which relieves pain in tight and shortened muscles and accelerates their recovery.
- Exercises in general have a beneficial effect on the nervous system, calming it, and do not lead to nervous and physical stress.
- The destination is safe and suitable for most people, regardless of age.
Minuses:
- Training does not affect muscle growth.
- Not suitable for weight loss, as they are not as energy-intensive as strength and aerobic training.
The benefits of training
- Strengthening the muscle corset and creating beautiful posture.
- During the exercises, shock and compression loads on the spine and joints do not occur. On the contrary, the intervertebral discs are stretched, and this makes the joints more mobile and prevents pinching of nerve endings. This makes them very different from classic strength training exercises.
- Muscle fibers become more elastic. Thanks to this, the recovery of stiff and shortened muscles is accelerated, and pain is relieved.
- Beneficial effect on the nervous system. The exercises have a calming effect. Nervous and physical stress is excluded.
- Absolute safety, training is suitable for people of absolutely all ages.
Body Balance has a beneficial effect on the spine and nervous system
Body Balance allows you to stretch the intervertebral discs, and this makes the joints more mobile and prevents pinched nerve endings.
BodyCombat
High intensity cardio workout. It includes exercises for the whole body, they are collected from various martial arts, but are performed without contact. BodyCombat provides serious development of physical fitness and endurance.
The movements are quite simple, but you need to put force into the blows, which gives a powerful cardio effect. One hour-long workout burns up to 740 calories - that's almost half your daily diet! This is my personal favorite at Les Mills - it'll have you working up a bucket of sweat and de-stressing after a day of work. Three BodyCombat workouts a week and you can literally feel yourself becoming more toned and mobile!
Recommendations and contraindications for balance training
Balance training is a real salvation for those who have serious posture problems, often fall and get injured. They are also indicated for people with problems such as osteochondrosis. With the help of exercises to improve balance, you can restore blood circulation and forget about vegetative-vascular dystonia forever. Balance training allows you to get rid of flat feet, restore mobility of the spine, and improve the physical performance of the body.
Balance training has almost no contraindications, as it is gentle on the body. But you should be careful if you have obesity, asthma or grade 3-4 varicose veins. If you have any doubts, it is better to consult a specialist and have your body diagnosed.
BodyBalance
A program inspired by Eastern practices. The Les Mills team has revisited the elements of yoga, Pilates, tai chi, and created a powerful workout for the whole body. Although it consists mainly of slow and static exercises, already in the middle of the workout the sweat pours out like hail.
BodyBalance develops flexibility and core muscles well, and also stimulates fat burning. For beginners, this is a good opportunity to get acquainted with yoga, and for lovers of oriental practices, this is an interesting way to diversify their usual workouts.
BodyPump
It’s still possible to quickly pump yourself up for summer (or the New Year). But for this you will have to give 400% in BodyPump workouts. This program is aimed at burning calories and gaining quality muscle mass. You won't become a powerlifter, but you will gain beautiful relief.
This is strength training with a barbell. It uses high-repetition exercises with light weights for all major muscle groups. The pace is very fast, because in an hour you need to pump up your whole body.
According to my own feelings, this is the most hardcore group training I have ever attended. At first it will be difficult, but for beginners it will be threefold. But if you find the strength to practice regularly, you will be pleased with the result.
