Single Leg Balance with Front Hand
Lonero single leg balance with front hand er en balanceøvelse med egen kropsvægt, der tilføjer en udfordring til armenes position i forhold til den almindelige balance på ét ben. Ved at strække armene fremad forskydes tyngdepunktet, hvilket øger kravet til core-stabilitet og proprioception.
Sådan gør du
- Stå oprejst på ét ben med aktiveret core og ret ryg.
- Løft det modsatte ben fra jorden og bøj knæet i en 90 graders vinkel.
- Stræk begge arme lige ud foran dig i skulderhøjde.
- Hold denne position, mens du bevarer balancen på standbenet uden at lade overkroppen svaje.
- Hold positionen i den ønskede tid, skift derefter ben og gentag.
Teknik-tips
- Stand tall and engage your core before lifting your foot.
- Keep your standing knee soft, avoiding a locked joint.
- Extend both arms firmly forward at shoulder height.
- Fix your gaze on a non-moving spot on the floor to steady yourself.
Vejrtrækning: Inhale deeply to brace your core before you begin, and exhale steadily as you hold your balance.
Almindelige fejl
- Locking the standing knee can strain the joint and reduce muscle engagement.
- Leaning the torso sideways shifts your weight incorrectly and compromises core stability.
- Dropping the arms lowers the challenge and prevents proper center of gravity adjustment.
Aktiverede muskler
Primære: mavemuskler. Sekundære: baller, skuldre, underben.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 30 seconds per leg, rest 45 seconds
Tab dig
3 sets × 30–45 seconds per leg, rest 45 seconds
Opbyg muskelmasse
3 sets × 20–30 seconds per leg, rest 60 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you experience sharp joint discomfort or dizziness, ease off and take a resting break.
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What should I do if I keep losing my balance?
Wobbling is completely normal when building stability. Try focusing your eyes on a stationary spot on the floor a few feet ahead of you, and lightly touch your raised toe to the ground if you need a quick reset.
Which muscles should I feel working during this exercise?
You should feel your core muscles engaging to keep you upright, along with the stabilizing muscles in your ankle, foot, and standing hip working to prevent you from swaying.
How often can I practice single leg balance?
You can safely incorporate this movement into your daily routine or warm-up sessions 3 to 5 times a week to steadily improve your overall balance and core stability.