Proprioceptive Balance Board

useing jump soles with proprioceptors and balance board #1

Target the upper and lower body and core, for a total body workout

This program consists of three sections: part upper body, lower body and core conditioning. Functional exercises are designed to tighten the joints and muscles of the sailors in the preparation long journeys. However, these movements will also help you be stronger, more efficient and have better muscular endurance. Add to your existing training, doing three sets of 12 to 15 for each side of each movement.

Functional Training High Council

Double arm pull

Function: Improves the ability of a sailor holding lanes and pull lines.

Your advantage: the wrist, arm and back strength as well as perform your core muscles. Find yourself a cable crossover machine, and put two handles on the bottom of the machine configuration. Stand with feet apart, and choose a light weight. Start pulling the handle in a straight line until your hand reaches shoulder level. Then repeat on the other side. Objective of maintaining control constant, as the force must always be a smooth movement without any rolling or arching of the back.

Bosu-balltwist

Function: Improves balance of a sailor while working in heavy seas, moving equipment on deck.

Your benefits: stronger back and muscles of the base. With the crossover cable machine again, sitting on a Bosu ball with feet above the ground. Attach a rope handle, and grasp one end with both hands toward the end. Pull it on your left side, rotating her hips, but keeping his head straight, eyes facing forward and parallel legs on the ground in front of you. Throw until your hands are above your head, then repeat on the other side.

Modified Superman

Function: Improvement balance and all excess body strength. Improve ability to stabilize the plant as well as proprioception.

Your advantage: bet on improving diet and abdominal and flexibility. Get into a push-up position with your feet spaced wide apart. Pick up one of his hands off the ground and straighten under your chest in the opposite direction. Keep your hips in the same position, then repeat the exercise on the other side.

Bottom Body Functional Training

Squats with medicine ball

Function: Increases leg strength and balance to help to pull the sails.

Your benefits: leg explosive power and better coordination of the muscles of the legs. Bend your knees until they form an angle of 90 degrees, keeping your back straight and buttocks extending to the rear. Hold a medicine ball above your head, and vary its position each repetition (keeping the left, right, in front of you and above your head).

It launches with medicine ball

Function: Increases leg strength and balance to move on deck.

Your benefit: Improved leg strength and power plant. Similar to exercise squatting above, you need to hold the medicine ball in different positions to test her body in different ways. To perform a lunge with good form, start a standing position and takes a big step forward. Do not let your knees bend over your feet - you should be able to see the toes, if you look down. Hold a ball medicinal above his head, and change its position on each rep (keep to the left, right, in front of you and above your head).

Functional Abdominal and Core Training

High to low extensions

Function: It improves the ability of sailors in the sails pulling down.

Your benefits: improved core, back and leg. Stand with feet apart, facing forward, more or less than five feet away from the crossover cable machine while maintaining the single drive. From a standing position with arms extended in front of you, pull the handles quickly and smoothly to a point just to the left of the feet. After returning to the starting position, repeat the exercise, but pull the handles to a point between the feet. And for the third variation, do the same exercise but move it to a point on the right of the Feet.

Weight throw ball

Function: Replica the launch of the arts on board the boat.

Your benefits: increased core strength. With you feet slightly wider than shoulders, and throw a ball medicine to a partner, or against a wall. Rebound and repeat the process, while placing emphasis on working the muscles of your core. Swop Sides to throw and catch the ball from the opposite direction.

About the Author:

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: ArticlesBase.com - Strength Through Sailing

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