Unilateral Loads for Bodytone Balance with T-BOW®
by Sandra Bonacina
T-BOW® international master professor, Zurich University
A selection of general guidelines about bodytone and specially bodytone with unilateral loads when balancing on the T-BOW®, both with weights and bands, are presented.
Objectives of the T-BOW® Bodytone:
v A prophylactic and therapeutic Exercising, based on physiotherapy experiences
v Holistically with cardio, strength, balance, stretching
v Stark deep stabilizing for strong joints and a strong back
v T-BOW®, weights and bands are used so that the balance is required
When Bodytone balance and strength are combined.
Note that balance tire the deep stabilizing muscles after a few minutes and require recovery.
UNILATERAL LOADS WHILE BALANCING ON THE T-BOW®
Balance pieces transversely and longitudinally in combination with bands and weights have the goal besides larger muscle groups to address the low-lying joint stabilizing muscles and demand: use primary unilateral loads, which means only one weight per side, or reciprocal pressures with two weights, alternating asymmetrical.
For cardio transversely strong with squats, lunges, pliés, lifts, with weights and ambidextrous one-handed, combine arm movements.
One-arm just a weight or band, much asymmetrically Own Exchange.
Both arms with weight or band in exchange, or with a pattern re high - li High - re deeply - deeply li, or only just re high-low, then li high-low, etc.
JUST ONE EXAMPLE ABOUT THE MAIN POINTS FOR BALANCE TRANSVERSALY WITH WEIGHTS:
➢ Basic exercises:
➢ ➢ Squats on edge T-BOW®
➢ ➢ Lifts on edge T-BOW®
➢ ➢ pliés on edge T-BOW®
➢ ➢ Lunges with 1 leg in T-BOW®
➢ ➢ torso in different template positions
➢ Weight use:
➢ ➢ keep weight on one side
➢ ➢ arm movements one or both sides, but on one side only 1 weight
➢ ➢ weights on both sides: working Then predominantly alternating
➢ Recommended arm or leg movements:
➢ ➢ Swing forward, backward, sideways
➢ ➢ biceps curls
➢ ➢ Trizepsextension or -press
➢ ➢ Rows narrow and wide
➢ ➢ Delta
➢ ➢ Shoulderpress
➢ ➢ rotations
➢ ➢ boxes forward, side, top, mainly in exchange
➢ ➢ bow legs more or less
➢ ➢ Basic Exercise on T-BOW® run unstable without rocking
➢ ➢ swings especially in deeper position of the basic exercise
➢ ➢ Switch not rocking and rocking between
➢ ➢ Various tempos: 4-4, 2-2, 1-1, 3-1, 1-3, ½ - ½ (at ½ and 1, only small movement amplitude in the vicinity of the lower position)
➢ ➢ Take arm movements to and in a way that the weights jeopardize the balance and the stabilization muscles are required
➢ Always remain simple and make enough WH, no complicated movements and not too many change
➢ Ensure a stable lumbar lordosis with strained abdominal wall