What is Bosu. 3 simple exercises to help you get to know the machine

What is Bosu. 3 simple exercises to help familiarize yourself with the simulator

This unusual projectile is suitable for both men and women.

Bosu is a hemisphere that is designed to perform various balance exercises. In fact, it is a half of a fitball: one part of it is convex, and the second part is flat.

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It is interesting that the hemisphere can be used from any side: the rigid straight part can act as a support, and, on the contrary, the soft semicircular one. For example, squats on Bosu become more difficult when the hemisphere is located with its soft part to the floor.

This projectile is rarely used by gym-goers, and for nothing. Its main advantage is the ability to work the stabilizer muscles, which are extremely difficult to reach by other means. These are small muscles that support our spine and joints, they are very hardy. If these muscles are not turned on properly, the global musculature starts working for them – these are the familiar quadriceps and the broadest muscles, very strong muscles. But they should be responsible for the movement of the body in space, for running, grip, walking, and not constantly support the vertebrae. That’s not their function. The ultimate problem becomes hypertonus of the global musculature, which works out, as they say, “for yourself and for that guy”.

Training on Bosu allows you to work the deepest muscles and restore the body’s balance. Just include one or two half-sphere exercises in your workouts, and it will already bring great benefits. There is no need to “reinvent the wheel”, with the hemisphere you can use the usual exercises that you are already familiar with.

Important: You must not use weights when training with Bosu. This can lead to injury.

And now we will tell you about a few exercises that will help you get acquainted with the sports hemisphere faster.

Клекове

Техника

• Place the Bosu on the floor. If you have never tried exercising on a hemisphere before, place it with the convex side up. Stand on it with both feet.
• Exhale and perform a squat with your legs bent and arms extended in front of you.
• As you inhale, return to the starting position, keeping your legs half-bent to make it easier to keep your balance.
• Perform the squats at a fast pace.

Balancing

Техника

• Place Bosu flat side down on the floor.
• Stand on the hemisphere with both feet or one foot depending on your training.
• Place your arms out to the sides and try to keep your balance.

Mountaineer

Техника

• Position Bosu with the convex side facing down.
• Put your arms around the edges of the hemisphere and place your straight legs on your toes.
• Pull the knee of one of your legs up to your chest.
• Върнете се в изходна позиция.
• Repeat the same with the other leg.
• Perform at a fast pace.

Bosu workouts are best used at the beginning of the class before the main bulk part of the load. Otherwise, working with the hemisphere will be ineffective because your muscles will get tired. An important moment is also a warm-up, which should never be forgotten. Be sure to lay a soft mat next to you in case you fall. And if you lose your balance at first, don’t be upset: it happens even to experienced athletes.