BeBalanced_Ganzkoerpertraining_E_02.pdf

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BeBalanced!
total body training
by Manuela böhme
made in switzerland
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BeBalanced!
total body training
as a therapy and training device, the airEX ® balance-pad
Elite covers a large spectrum of possible applications.
thanks to its destabilising characteristics (wobble effect),
the airEX ® balance-pad Elite is suitable for the prevention
and rehabilitation of orthopaedic-traumatic disorders and
for the development and enhancement of motor skills in re-
creational and professional sports.
the shoulders pull back and down: the shoulder girdle is
fixed.
the chin pulls back slightly and the head pulls towards the
ceiling. there is space between the chin and breast bone.
Train barefoot
When you are wearing shoes, your toes are always bent.
over the long term, incorrect footwear causes foot defor-
mation and makes the feet stiff and inflexible. Shoes also
affect the foot reflex zones, which has a negative impact
on the organism as a whole.
it facilitates simultaneous exercising and training of condi-
tional and coordinative skills, strength, endurance, balance
and differentiation skills as well as general and sport-spe-
cific proprioceptor training.
if you are undergoing rehabilitation treatment under the
care of a physician or physiotherapist due to an orthopae-
dic-traumatic disorder, we recommend discussing the trai-
ning programme with your attending physician or therapist
in regards to the choice of exercises, repeat count, fre-
quency of training, training intensity and length of breaks.
When we train barefoot, foot rollover is intensified and we
perceive different surface characteristics. this
strengthens the foot musculature and improves body sta-
tics. training barefoot also provides a gentle foot reflex zo-
ne massage which alleviates or prevents pain, especially
back pain and headaches.
Training tips
Take your time
due to the modern lifestyle defined by technology and pro-
gress, physical self-awareness has fallen to a minimum.
We need to establish contact with our own body and its
functions and responses in order to feel well, safe and
secure within ourselves. take your time and observe your-
self when completing the exercises. Enhance your aware-
ness of your own body.
Pay attention to your posture
a bent spinal column stresses the intervertebral discs
through bending stress, causes the body to respond with
tension in the stabilising musculature, restricts the internal
organs and depresses the mind. an upright spinal column
has the opposite effect.
Always assume the following posture in order
to complete the exercises:
the legs are always slightly open and the toes point out.
the amount of pressure on the ball of the big toe, the ball
of the little toe and the heel is even. the knees are re-
laxed.
Exercises:
Manuela böhme, director of the instituts für Fitnesspäda-
gogik, Hamburg
www.bebalanced.net
the buttocks are relaxed and the pelvic bones pull straight
down: the pelvis is tilted.
the ribs pull towards the front, the breast bone pulls up:
the chest is lifted up and towards the front.
Visit our new website and download additional bebalan-
ced! programmes free .
made in switzerland
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BeBalanced!
total body training
Description of exercises:
Warm-up: marching on the airEX ® balance-pad Elite
1. Wide squats
basic position: legs spread far apart, one foot is on the
airEX ® balance-pad Elite, hands rest on thighs, breastbo-
ne is lifted up, shoulders far down, neck is stretched.
Exercise: bend and straighten legs, the body weight rests
more on the heels, push bottom to the back.
repetitions: bend and straighten 16 times and then change
feet.
2. Split level squats
basic position: in step-position, front foot on the airEX ®
balance-pad Elite and slightly turned to the outside, heel of
the rear foot is in the air, both knees are slightly bent, arms
stretched sideways for balance.
Exercise: bend and straighten legs, front knee stays behind
the tip of the foot and leans towards the middle toe, rear
knee bends down towards the floor.
repetitions: bend and straighten 16 times and then change
feet.
3. Squats with lift step
basic position: both feet are on the airEX ® balance-pad
Elite and point slightly outwards, legs slightly spread
apart, hands on thighs, breastbone lifted up, shoulders
down, neck stretched.
Exercise: bend both legs, the weight is mostly borne by the
heels, push bottom to the back, when straightening (ri-
sing), lift the right knee first, then bend both legs again
and then lift the left knee when rising.
repetitions: 16 times for each knee.
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BeBalanced!
total body training
4. Opposite arm / leg
basic position: rest on all fours, left knee on the airEX ® balance-pad Elite, right
hand on the floor, stretch right leg to the back, stretch left arm to the front,
thumb points to the ceiling, pull shoulders away from ears, stretch neck, lift bre-
astbone up and to the front.
Exercise: lift lower arm and leg simultaneously.
More strenuous: keep left lower-leg lifted during the exercise.
repetitions: 16 times for each side.
5. Thoracic spine rotation
basic position: rest on all fours, both knees on the airEX ® balance-pad
Elite, hands on the floor, pull shoulders away from ears, stretch neck, lift
breastbone up and to the front.
Exercise: Move arms to the side and simultaneously lift to the back, the
thumb points to the ceiling, i.e. the back, the head and thoracic spine ro-
tate with the same motion, look into the hand, lower part of the body
does not move.
repetitions: 16 times for each side.
6. Press-up
basic position: rest on all fours, hands on the airEX ® balance-pad Elite, pull
shoulders away from ears, stretch neck, lift breastbone up and to the front, el-
bows slightly bent, stretch one leg after the other to the back, draw up toes,
middle of the body remains stable.
Exercise: bend and straighten arms, elbows pull to the back close to the body.
repetitions: 16 times with a break after 8.
7. Side press-up
basic position: lie on the side, forearm on the airEX ® balance-pad Elite, bottom
leg at a 90° angle, top leg stretched long, tip of the foot points to the front,
thighs are lying exactly on top of one another.
Exercise: lift and lower bottom and upper part of the body.
repetitions: 16 times for each side.
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BeBalanced!
total body training
8. Side lift
basic position: lie on one side, lower costal arch is parallel to the edge of the
airEX ® balance-pad Elite, hands behind head, one elbow touches the floor, both
legs are stretched long and rest exactly on top of one another, the tips of the
feet point to the front.
Exercise: lift and lower top leg.
More strenuous: Stretch both legs long and lift and lower simultaneously.
repetitions: 16 times for each side.
9. Crunches
basic position: lie on the airEX ® balance-pad Elite on your back, move the
airEX ® balance pad Elite to be underneath your lower ribs so that the upper
part of the body is lower than the pelvis, open legs, rest heels on floor, tips of
the feet point outwards, place hands behind the head, upper part of the body
lies on the floor.
Exercise: lift and lower upper part of body.
repetitions: 32 times.
10. Bilateral arm-leg balance
basic position: lying on your stomach, airEX ® balance-pad Elite lying at chest
level, arms extended to the front, legs open, toes point out slightly.
Exercise: lift and lower upper part of body.
repetitions: 16 times.
Cool down / Stretching
11. Balance exercises while resting on knees
basic position: kneel on the airEX ® balance-pad Elite
Exercise: lift both arms up over your head, palms point at one another, lift head
and simultaneously look at hands.
More difficult: Close eyes.
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