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Exercises on BOSU: the development of coordination and balance

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Exercises on BOSU: the development of coordination and balance
The contents

  • BOSU trainer for effective physical activity
  • The pros and fitness with the BOSU
  • Recommendations for exercise
  • The variety of exercises on the BOSU trainer

Regular repetitive training and a series of monotonous exercises are able to fight off the desire to engage even the most persistent athletes. Such moments are the best time to incorporate into your fitness classes, in addition to dumbbells, barbells, and stability balls of classic, new and unusual inventory. One of the most effective methods to pump the muscles and add variety to your physical activity — use of the projectile for sport BOSU balance.

Trainer BOSU — movable platform-hemisphere, which is similar to cut in half ball with a solid plastic base. The name BOSU trainer got from the phrase “Both Sides Up”, which in English translates as “the two parties up.” And indeed: in addition to the flat solid part the simulator has the second convex part is a flexible, springy, similar to the surface of the sports Mat.

The soft part of the shell used in exercises with strength and aerobic exercise, while the solid side is actively helps to develop body balance, coordination of movements, functioning of the vestibular apparatus.

The BOSU weight is about 7 pounds, so it’s allowed to use as weights in strength fitness training.

BOSU trainer for effective physical activity

Platform BOSU was developed in 1999 by physiologist David Vek. After he got into a car accident after she suffered from backache, he had to try many recovery programs. He soon found out that exercises for development of balance and balancing may greatly improve the health of the back. Already in 2000, the market entered the first balance platform.

BOSU training is especially popular among athletes who are engaged in snowboarding, hockey, Cycling and other sports where you just need to regularly develop speed and coordination indicators.

The pros and fitness with the BOSU

In addition to all its other advantages — simplicity, originality and a compact size exercise machine has a lot of useful working characteristics:

  • develops endurance;
  • improving the skills of dexterity and flexibility;
  • develops balance and coordination;
  • improves reaction speed;
  • promotes quality and safe stretching;
  • can be used as weights or step platform.

Fitness BOSU platform can be used at home. Its storage does not require a lot of space: enough for a small space on the balcony, in the closet or in a large linen box. The cost of the simulator varies in price range from 5 thousand rubles, so it won’t hit the wallet as the most advanced simulators of the new generation. However, despite the affordable price and small parameters, namely the physical strain on this shell allows to bring the body to tone and develop a sense of balance.

Recommendations for exercise

Recommendations are very simple, but their implementation will save you from common mistakes made by beginners:

  • Start with small loads. Training it is recommended to warm-up: jumps, swings his arms and legs, turns of the body, light Jogging.
  • Do not overestimate your own capabilities. First physical exercise on the BOSU may seem too easy. Do not just do exercises with additional weights (kettlebells, dumbbells).
  • Complete fitness training rubber shoes or sneakers that will not slip on the treadmill.
  • In the presence of bone injuries and diseases of the musculoskeletal system classes are recommended to be performed under the strict supervision of a coach or instructor.
  • The variety of exercises on the BOSU trainer

    The trainer can use various methods: it can stand, lie, sit, perform push-UPS, simple basic or complex exercises.

    Squats.

    The simulator runs many varieties of the squat: jumping, classic squats on the right or on the left leg.

    • On the springy side.

    Place the shell with the soft part up. Stand on the treadmill, do squats so that the line from the knees to the thighs became parallel with the floor. Return to the starting position. Hold the balance. Perform the exercise 10-15 times.

    • On a hard surface.

    If there is a need to increase the load, turn the balance platform with the spring side down and stand on the plastic area. To stand still and without hesitation in this position will be difficult. Then try to perform a simple squat. This exercise perfectly activates the muscles of the legs and stabilizing muscles.

    • Stationary squat on the plastic side.

    Place the simulator spring down and perform a squat so that the angle between the thigh and the knee was 90 degrees. Hold the pose for 30-40 seconds. For the additional weight permissible to use a dumbbell or kettlebell.

    Strap.

    • Based on the Flex part.

    Put the BOSU springing up. Rest your elbows on the center of the simulator. Straighten your legs as in the classic bracket. Hold the pose for 1-2 minutes.

    • Active stand, drawing on the soft side.

    Position the flexible shell part up, lean your hands on the surface of the machine and pull the legs up at the bar. Alternately go down on elbow joints and pripodnimaet on the palm. Will do 30-35 reps.

    • Relying on a solid Foundation.

    Turn the shell on a couch, hold your palms over the edge of the treadmill, stretch your legs and perform a classic bar on the straightened hands. Hold the balance for 1-2 minutes.

    Push-UPS.

    • On the spring-loaded part with the recess of the support arms.

    Position the exerciser springing up. Rest in center of BOSU, right hand, left hand lean on the floor. Perform a push-up, then adjust basic hand and do 10-15 repetitions.

    • With her legs on the flexible portion of the projectile.

    Place the BOSU spring area up, lean your hands to the middle of the simulator. Take a supine position, as for the classical push-UPS. Bend your arms at the elbows, lower your body, then return to the starting position. Perform 10-15 repetitions.

    • On a hard surface.

    Put the flexible shell side down. Lean hands on the edge of the plastic of the machine. Bend your arms and lower torso. Perform 10-15 repetitions.

    To make physical activity fun, experts recommend often to add variety to the training program. Change of inventory is one of such opportunities. Movable platform for fitness BOSU productive will develop coordination, strengthen the vestibular apparatus, as well as all major muscle groups.

    Uses photographs Shutterstock

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