Find out what kind of complex you need to do in order to develop coordination and stability, which is necessary in different types of martial arts. All people who lead an active lifestyle need to develop dexterity and coordination. This will increase your enjoyment of sports and eliminate the risk of injury.
Some people believe that agility and coordination are innate and therefore cannot be improved. But in fact, this is not so, and there are exercises for the development of coordination of movements, which today we will tell you about.
However, you first need to figure out what dexterity is. Previously, this skill was necessary for people to survive, as it allowed them to hunt and fish more efficiently. Now, this concept should be understood as several qualities at once, such as speed of reaction, flexibility, mobility, as well as coordination and accuracy of movements. All this can be useful to you in life.
Can you evaluate your coordination?
Before talking about exercises for the development of coordination of movements, we suggest that you take a simple test for yourself to assess your coordination.
To do this, you need to stand on one leg, and bend the other at the knee joint and raise it to a height that is comfortable for you. Hold in this position for a minute and then repeat on the other leg.
Very often people can maintain balance on one leg better than the other. To further pass the test, you must do the same, but with your eyes closed. If you were able to stand for thirty seconds, then you have good enough coordination. If not, then start doing exercises to develop coordination of movements.
How can you improve your coordination?
The purpose of the movements below is to achieve independence in moving your body from the brain and organs of vision. To do this, you can use the following exercises:
- Take a standing position on one leg and spread your arms out to the sides. In this case, it is necessary to turn the heads left and right and not fix the gaze on objects. Do one minute on each leg.
- Stand against the wall on one leg and start throwing the ball, trying to catch it after bouncing off the wall.
- Stand on one leg and jump, land on the other. The duration of the exercise is several minutes.
- When using public transport, keep your balance without holding onto the handrails.
- Take a small ball in your hands and start tossing them, catching either with your left or with your right hand.
How to train coordination at home?
Start with simple combinations, gradually progressing to more complex ones. Football, basketball and hockey are very effective for the development of coordination and dexterity. You can also walk on a balance beam or rail while maintaining balance. And now we will give examples of exercises for the development of coordination of movements:
- Exercise # 1. Take a standing position and begin to make rotational movements with your hands. In this case, the right one moves counterclockwise, and the left one moves in the direction of the arrow. After completing about 15 movements, reverse the direction of the rotational movements.
- Exercise number 2. The palm of the left hand is located five centimeters above the head, and the right one is on the stomach. Begin to simultaneously lower and raise your left hand, touching the crown, and the left makes circular movements in the plane of the abdomen.
- Exercise number 3. Take a standing position and extend your arm forward. Begin to perform rotational movements with your hand in the direction of movement of the clock hands, and with the brush of the same hand, movements against the movement. Perform the exercise smoothly and without jerking with each hand.
- Exercise number 4. Extend your arms in front of you and begin to perform arbitrary movements with one of them, and draw geometric shapes with the other. After completing about 15 movements, change hands.
Useful tips for developing coordination
We have just talked about effective exercises for the development of coordination of movements, and now it is worth giving a few tips that will make your exercises more effective.
Every day it is worth doing one or two movements aimed at developing coordination. As a result, you will have to perform all the exercises for the development of coordination of movements only once a week to get an excellent effect.
Increase your daily activity. To do this, you can use sports games, dancing, or just play with your child. Don't neglect the opportunity to move.
Try to add variety to your activities. You can use various elements such as Pilates. This will not only speed up your progress, but also make your classes more interesting. Always and in everything strive to achieve a new level of development. With regard to training, this means that after mastering a simple variation of an exercise, you need to start learning more complex ones.
How to improve coordination of movements, see here:
