BOSU is a gymnastic device that looks like a half-cut ball with a flexible shell, based on a hard base, used for balancing, balance and as a variety of body strengthening training. See sample exercises using BOSU.

The BOSU ball resembles half a ball. At BOSU you can perform exercises for all parts of the body. BOSU forces you to maintain balance, the body is tense throughout the exercise, deep muscles are involved. Check how you can train with BOSU.

BOSU - what is it?

BOSU, i.e. half of the balancing ball, is a small gymnastic device (the diameter of the device is 63-68 cm), so you can train on it not only in a fitness club, but also at home. BOSU combines the advantages of an exercise ball and a step ball. Both sides of the BOSU are used for exercises: the pneumatic, rubber dome bends under the weight of the body, forces the muscles of the legs, abdomen and back to tighten in order to maintain balance. By rotating the instrument with the hard base upwards, you can, for example, work to increase the strength of your arms.

BOSU - advantages of exercises with BOSU

Maintaining balance on the BOSU requires constant tensioning of many parts of the muscles, which makes them stronger, as well as a greater involvement of the mind and concentration than during regular exercise. The body is tense all the time and the brain has to react faster in order to maintain balance on an unstable surface.

Other advantages of using BOSU:

  • improve motor coordination and reflexes;
  • improve body balance and endurance;
  • facilitate fat burning and body shaping;
  • facilitate the development of the habit of maintaining the correct body posture and correct posture defects;
  • strengthen the paraspinal muscles and make the spine more flexible.

Half-ball balance exercises are also a great way to prepare for sports that require balance skills such as skiing, snowboarding, and tennis.

BOSU - how to exercise?

In BOSU you can not only stand and jump, but also kneel, sit, lie down and run, and the faster you perform a given exercise, the higher the scale of difficulty. A variety of combinations withusing the ball because balancing depends only on the creativity of the exercising person.

When using additional equipment such as dumbbells or straps, the pneumatic BOSU dome is also used to diversify the whole body training.

BOSU - workouts using BOSU

BOSU is most often used by personal trainers to diversify exercises with individual clients. By ourselves, when planning individual trainings, we do not use them as often as, for example, large fitness balls. However, in the offers of fitness clubs you can already find group workouts, where BOSU is placed on the floor instead of steps. These are most often choreographic classes to music, intended mainly for women. Men should try strength training with a pneumatic dome, which guarantees not only muscle growth, but also better motor coordination. BOSU is also used as an aid in rehabilitation exercises.

You must do it

BOSU - sample exercises

Exercise to strengthen the thighs and buttocks:

Stand on BOSE with both feet and do half squats until your thighs are parallel to the floor. Concentrate on doing this exercise - a moment of inattention will make you fall. Repeat 10 times.

Exercise to improve balance and motor coordination:

Stand on the convex side of the BOSU. Take turns swing your legs right and left. If the exercise is difficult, you can use your hands to keep your balance. Repeat 10 times for each leg.

Exercise to strengthen the arms and stomach:

Turn the BOSU flat side up. Grab the edges of the base of the device and start doing push-ups. Try not to tilt to the side to keep your body in a straight line. Repeat 10 times.

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ABC of exercises