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Coordination and strength
Knowing how to improve your coordination means getting a greater control of the lower and upper limbs starting from the center and gaining a stable and solid relationship with your body. Coordination and balance give the whole body a general idea of strength and precision. Even in simple contractions, we use every muscle fiber effectively. A harmonious body means a body that is able to use well and harmoniously all the muscles that therefore do not undergo hypertrophy or atrophy. There are many exercises that improve coordination and at the same time train the breath and heart. Basically, being coordinated means having great resilience and adaptability.
Our ability to perform any movement (this is meant by coordination) also depends on how extended ours is Motor “baggage”, how many models we have and how we manage them. In coordination we also include the brain’s immediate ability to understand the amount of force required for the maintaining a position or the carrying out of a specific action. It is a manifestation of the central nervous system from which it derives.
They exist basically two different types coordination:
- there intramuscular coordination, that is the ability of the muscle fibers inside the muscle to contract efficiently, as if the “control unit” recruited the various muscle fibers in a functional and active way;
- there intermuscular coordination, which represents the ability of the nervous system to recruit all the muscles involved in movement and orchestrate them efficiently.
The challenge of balance
All positions that challenge our balance are a way to get to know ourselves / and to the fullest. Think of many yoga or other crossfit positions or proprioceptive gymnastics where the balance is monopodalic. Exercising them actively means getting in touch with our feeling of solidity. The great advantage of exploring your own balance is also being able to prevent a whole series of injuries that are risked in daily life even in the home or on the street.
The support of the foot becomes solid and even conditions of imbalance that require immediate activation of reflexes and breath that support and regulate functions are dealt with promptly. Sometimes life subjects us to rhythms and speeds that also put us under pressure our whole emotional system, as well as if we are experiencing unstable relational situations. Practicing positions of balance also helps on a psychological level, it takes us towards our central axis and allows us to better manage the mass.
Three exercises for balance and coordination
The first exercise proposed helps to strengthen all muscle groups and allows us to feel the body strong, stable, in balance. It is a static position where the body line is maintained in a way that strengthens and tones many muscle groups simultaneously.
Plank
From a prone position, with feet and elbows resting on the ground, lift the buttocks upwards and remove the belly from the floor. Maintain the position for as long as possible, always starting gradually so as not to overdo it (you can count the initial 10 seconds and then get to 1 minute, slowly). If you want to try the high plank, extend your arms and place your palms firmly, always keeping the line of the wrist with that of the shoulder. Be careful not to arch your lower back.
Horizontal pole on one leg
Here is a second exercise that instead makes you explore your relationship with balance intensely and at the same time trains coordination. We start standing and one leg is raised stretched backwards, while “descending” with the torso forward keeping the back straight in axis and the arms extended in front of the nape. The chest and arms are all horizontal and it should feel like a line of energy from the heel of the extended leg to the occiput. Challenge all your balance before switching to the other leg. The abdominal muscles are active throughout the run. Very important do not go apnea. If it is initially difficult for you to extend your arms forward, you can leave them free or at your hips.
Jump the rope
Finally, an exercise as beautiful as it is fun and functional also to lose weight, as well as to explore the level of balance, hold and coordination. This is a great exercise for coordination and balance but also for losing weight, as jumping rope burns a lot of calories and allows you to tone arms, legs and abs. In addition to being a fun game, it allows you to increase the level by alternating feet while jumping or finding rhythms that gradually increase, crossing the rope as you turn your wrists and testing the stability of the center of gravity. If there were joint problems, try not to make too important jumps or consult your doctor and / or fitness instructor in advance.
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