by Kerstin Obenauer
T-Bow®: Training device that has conquered the Group Fitness
The T-Bow® is a multifunctional arc of Training and Therapy that allows you to optimize Strength, Endurance, Coordination and Flexibility.
Kerstin Obenauer summarizes the diversity of a differential training device.
The T-Bow® was manufactured in 1995 in Switzerland at the ETH University of Zurich by physiotherapist Sandra Bonacina and developed by university sports professor Viktor Denoth. So still in Madeira and only for individual training. Designed for hip therapy, there is a model made of plastic since the beginning of 2006, lighter (3.2 kg) and a little smaller (70x50 cm). In the constantly evolving and growing fitness industry, new devices are continually required for the area of training and group fitness. In demand here are devices that improve the basic properties for movement and conditional capabilities. The new training device meets this requirement and turned out to be an innovative full-body training option. The extra fun factor of a T-Bow® workout also includes participants of all ages and strength levels.
Possible applications of T-Bow®:
* Group fitness training: multifunctional training.
* In strength training: Targeted stabilization training.
* In senior training: Balance training for strengthening and active prevention of falls.
* In school sports: As a game device and exercise to support the psychomotor program.
* In physiotherapy: For individual therapy.
* In personal and domestic fitness: As a space-saving universal training device.
Cardiovascular Training
The T-Bow® is a multifunctional training and therapy tool for endurance, strength and mobility. For cardiovascular training, both lengthwise and transversely, as well as in a step. The difference is there in its convex form, as well as in the possibility of its "stable" and "unstable" situations. The shape of the arc for "stable" use requires the participant to roll the foot continuously and, therefore, represents a more demanding tension for the foot muscles and stabilizers.
Coordination & Stabilization Training
The T-Bow® is a coordination and stabilization rocker, as an "unstable" swing, an optimal training device to carry out coordinated, joint stabilization and resistance-oriented exercises. In an unstable position it can be used both "transversally" and "longitudinally", with lateral, diagonal and frontal stabilization exercises of the whole body. Active external rotation in the knee joint and balance at the edge of the ankle are very effective and powerful stabilizing exercises. In physiotherapy, the central muscles have been reinforced on a curved surface for decades to adapt to the shape of the spine. The T-Bow® with its arch shape offers the best possible support for a more effective basic training. In floor exercises, the T-Bow®, thanks to the arc shape, facilitates a greater range of movement, with its convex shape it supports the physiological lordosis of the spine and waist when lying on your stomach, relieves the elevation and stretching of the Spine and the stabilization of the Lumbar spine when training the upper back. The extended movement trajectory allows, compared to a flat surface workout, different levels of performance, e.g. in abdominal exercises.
Training with Elastic Bands · T-Band Training
The T-Bow® offers three holes on each side to pass resistance bands or rubber bands, which allows strengthening exercises for different positions of the body (on foot, square, side, prone and supine) and different planes. Individual training is carried out by choosing one, two or three resistance bands that allow different intensity. Several exercises can thus be made easier or more difficult. The correct dosage of the training load protects against overload and participants with different ages and performance levels can be customized and trained together.
Mobilization & Flexibility
In mobility training, the T-Bow® allows an elevated sitting position and, therefore, provides several exercises with an easy stretching position. The pelvis can be verticalized more easily and the stretching of the leg muscles becomes less mobile and more postural. The performer is relieved in a supine position on the T-Bow® since the spine can mobilize and stretch physiologically. Small swinging movements for relaxation will also make a special difference due to the convex anatomical shape of the T-Bow® and, therefore, mobilization exercises are optimized.
A SELECTION OF EXERCISES WITH THE T-BOW®
EXERCISE 1: WARM-UP
Place the T-Bow® stably in lengthwise and step to Go up to the T-Bow® (the highest point!) And go back down (Basic).
Variation: Take a step up and raise a knee (kneelift).
EXERCISE 2: BALANCING AND CARDIO TRAINING - LET'S SWING!
Turn the T-Bow® over and place it in an unstable transverse position. To start one foot in the middle, the other foot placed on the edge of the T-Bow®. Press and walk alternately with your feet to achieve a balanced balance, the same on the other side.
For advanced exercises: Put both feet on both edges and alternatively change weight for a balanced swing, actively moving your knees outwards.
FUN AND POWER LATERALLY, ALSO LONGITUDINALLY
In the passing position, with the feet apart to the width of the hips at the adjustment edges, loading and walking alternately, the same on the other side.
EXERCISE 3: ABDOMINAL AND CORE MÚSCULATURE
Place your buttocks on the T-Bow®, your hands resting on your neck and raise your upper body to the sky.
Variant 1: With your arms outstretched to rise upwards.
Variant 2 (more intense): With outstretched arms and resistance band to rise.
EXERCISE 4:
LATERAL MUSCULATURE OF THE TRUNK
Rest your buttocks on the floor in front of the T-Bow®, bend your legs and pull your body laterally towards the ceiling.
EXERCISE 5:
BACK MUSCLES, LUMBAR MUSCLES
Stretched in a prone position on the T-Bow®, raise and descend your upper train.
EXERCISE 6: THORACIC MUSCLES
Stabilize the lumbar spine, raise your elbows to the sides, balance the shoulder blades.
RELAXATION / STRETCHING / MOBILIZATION
With your legs crossed on the T-Bow®, sit back and swing back and forth, then stretch your legs forward. Any small movement moves the vertebral joints from the spine and relaxes the muscles of the torso area. From the thoracic spine, extension lying backwards on the T-Bow®.
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Kerstin Obenauer
Dipl. sports scientist, Master Instruktori T-BOW®, speaker and trainer at DTB
T-BOW® FIT INTERNATIONAL
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