Should I start learning complex gymnastic exercises after a long illness?

Features of bosu fitness

Since the surface of the simulator is unstable, training with it turns out to be more effective. You have to maintain balance during all exercises, which involves the participation of a large number of stabilizing muscles. This, in turn, leads to high energy expenditure. Using this simulator, you make your exercises as functional as possible and prepare your body for normal life. With bosu, you strengthen the vestibular system, increase flexibility, agility, coordination and strength, and improve posture. Note that now the bosu simulator is very actively used in other areas of fitness, say, Pilates. To master this simulator, you do not need to have any specific knowledge or prior training. At the same time, the first classes very often turn into sheer fun until beginners master the simulator. Most often, this requires a maximum of three classes, and after that you will feel like a fish in water. If you look at bosu fitness classes, you will immediately have associations with step aerobics. Many of the exercises are very similar, but there are no complex choreographic complexes typical of step aerobics. Trainers select exercises in accordance with the age and training experience of the athletes. For example, if you have problems with joints, then jumping will be almost completely excluded from the training program.

Due to the design features of the simulator, a large load falls on the ankle. During the first few sessions, beginners experience a feeling of discomfort in this part of the body. However, this is true for any sport and at first you will have unpleasant sensations in those muscles that are most actively involved in the work. To reduce the risk of injury, you must train yourself to place your feet on the machine parallel to each other. You should also perform the exercises with bent knee joints. We recommend that beginners perform the movements slowly and avoid jerking. Before starting the lesson, you should warm up thoroughly. Walk around the machine and climb it from different directions. Stand on the dome on one and then two legs. The main part of the lesson is chosen according to your goals. This could be a cardio session, strength training, stretching, or even circuit training.

However, you should start by doing simple cardio exercises. Equipment is also quite important in bosu fitness. This primarily applies to shoes, which must have non-slip soles.

At the same time, it should be high enough to protect the foot from injury. Today it is already fashionable to find exercise machines on sale, and you can exercise at home, which will also be very effective.

Bosu simulator capabilities

The bosu hemisphere is a successful symbiosis of the capabilities of fitball and steppe. Just like on a fitball, on Bosu you can correct your posture and figure, improving the flexibility of your body. The platform is suitable for any type of fitness - from Pilates to intense cardio training.

Working on Bosu, you will be forced to constantly maintain body balance, while using a variety of muscle groups and training your vestibular system.

On the simulator you can perform any set of exercises, which will depend on your goals. Aerobic exercise, stretching, strength training - everything can be implemented on this platform.

There are no restrictions or contraindications - simply the training programs are developed and adjusted based on the level of training of the group, the age and health of its participants. The elastic hemisphere absorbs shock, reducing shock loads and protecting joints.

Unsustainable fitness platforms have been around for a long time, and sports equipment manufacturers have been experimenting with them all the time. The prototype of the modern bosu appeared in the late 90s. It was a simulator for professional athletes; members of the US Olympic teams in alpine skiing, volleyball, and football trained on them.

The ancestor of bosu is a platform for skiers, simulating swaying during the descent. Then the round platform was placed on a bearing so that it would swing in all directions.

Bosu exercises

The following exercises with the BOSU platform are considered the most effective. Their implementation helps to lose weight and get rid of problem areas, tightening muscles.

Push-ups with support on a hemisphere.
Squats, incl. with body rotation.
Lunges.
Pulling your knees in a plank (you need to lean alternately on a flat platform and on a hemisphere).
Side plank (both legs raised).
Bridge.
Stand on all fours with leg raises.
Twisting.
Bike.
V-twisting.
Superman.
Plank jumps (support on a platform).
Any exercises on the BOSU hemisphere in a standing position, incl. lifting legs and arms, with dumbbells, bending, turning the body.

Useful tips

1Classes should begin with a warm-up and warm-up.

2You need to wear sneakers when exercising on the platform. The sole of the shoe should not slip; this will protect the ligamentous apparatus.

3You should not perform exercises with dumbbells while standing on a dome until you learn to confidently maintain your balance.

4The ball should not be pumped up too much in the first weeks of training; the less elastic it is, the easier it will be to perform the exercises.

5When you stand on the dome, your feet should be closer to the center and parallel to each other. But your knees need to be kept in a half-bent position.

6Standing on an inverted platform (plastic part) is not recommended.

7Don’t be discouraged if BOSU exercises cause difficulties at first. Start with simple exercises. Once you get used to the machine and gain confident balance, gradually move on to more complex exercises.

Benefits of classes

The BOSU balancing platform is a universal exercise machine. It can be used in a wide variety of activities.
The platform will help to complicate familiar exercises and make them more effective - by increasing the difficulty of execution, more calories are burned.
The platform ensures active work of muscle groups while maintaining balance on the ball - this is necessary to stabilize the body. Therefore, the muscles of the back and abdominals are used even during exercises whose purpose is to work other parts of the body.
The BOSU platform is less dangerous than a fitball, from which you can fall and get injured. Using a platform eliminates this, since it has a stable base and half the height.
Exercises on the platform improve the functioning of the vestibular apparatus, promote the development of balance and coordination.
Maintaining balance on a platform forces a person to engage deep stabilizing muscles. This eliminates the occurrence of muscle imbalances that cause back pain.
Diversity. You can train on the platform while sitting, standing and lying down.
Easy to use.
Variety of workouts. You must know which subject is used for additional BOSU classes. This can be the same fitball, you can also use a medicine ball or an elastic band to diversify your arsenal of exercises.

Conclusion

BOSU training can be done not only in a sports club. You can buy a trainer for home use. It's never too late to start improving your body, and the platform will help strengthen the muscles of the whole body, make the body beautiful and balanced.

Top 13 best barefoot exercises and training scheme

Slowly place your feet hip-width apart, keeping your balance on the hemisphere (on the soft part).
Squat your hips until they are parallel to the floor, smoothly move your pelvis back, maintaining balance. Keep your hands in front of you.
Exhale and slowly rise up.

Perform the exercise 15-25 times.

turn the hemisphere upside down and repeat the technique. Perform the exercise 15-25 times.

Attention! This option is only for those who are prepared, as it requires more stabilization due to instability.

Equipment for classes

The BOSU hemisphere with a diameter of 65 cm and a height of about 30 cm is made of rubber. The exercise machine is installed on a rigid base made of plastic. The package includes a pump that allows you to fill the dome with air. The complexity of the exercises performed depends on the elasticity of the hemisphere. Externally, the exercise machine resembles a fitball cut in half.

While performing the exercises, you can rely on both the hemisphere and the platform itself. Typically, aerobic and strength training is performed on the dome, and the platform helps develop balance and coordination. The popularity of the simulator in the sports world determined its versatility. Training on a balancing platform can be included in almost any fitness program: from aerobics and Pilates to strength training and stretching.

Professional athletes do not neglect BOSU either: the platform is actively used by basketball players and alpine skiers, snowboarders and gymnasts, tennis players and representatives of martial arts, especially before preparing for the Olympics and major competitions. The platform helps improve muscle strength and balance. BOSU fitness is also practiced during physiotherapy - it helps facilitate recovery from injuries and serves as a means of preventing them.

Disadvantages of BOSU

The price for sports hemispheres starts from 5,000 rubles. This is significantly more expensive than the cost of other sports equipment. It is possible that this price is one of the reasons for the rather low popularity of the platform.

BOSU classes put a high load on the lower part of the legs. The most common injury sustained on the hemisphere is an ankle sprain. To prevent this, you need to place your feet parallel to each other in the center of the projectile, while keeping your knees bent. Compliance with safety precautions is especially important when training at home.

If you have problems with balance and coordination, performing exercises on a hemispherical platform will be problematic. It is also not recommended to use the exercise machine for people with frequent dizziness or sudden surges in blood pressure.

Exercise for the abdominal muscles on the BOSU platform

It is impossible to perform serious strength exercises on the BOSU platform. The hemisphere has weight restrictions (maximum about 150 kg) - accordingly, heavy dumbbells cannot be used.

How to practice on Bosu

For high efficiency of training on bosu, in a fitness center or at home, you need to take into account a number of features of the bosu simulator and try to do everything strictly in accordance with the recommendations, then there will be an effect and protect yourself from possible problems.

Choose the right sneakers that are suitable for fitness activities: high enough with non-slip soles and a fixed heel. Other shoes or no shoes at all, as some women practice at home, are unacceptable. Start working with bosu with a warm-up. Climbing onto the simulator from different sides is suitable. Stand on it: on two legs and on one. Get used to the machine, learn to balance; without good balance, exercising on bosu is not only ineffective, but also dangerous. You need to ensure that you can stand on bosu with your eyes closed. If you feel that it is difficult for you to maintain balance, you can reduce the degree of inflation of the Bosu by bleeding the air. The set of exercises you choose is determined by the goals you have set for yourself. You should start with aerobic exercise, using the bosu just as a stepping stone.

Later you will be able to implement the following activities: stretching (stretching), cardio exercises, strength training. Increase the tempo of bosu exercises gradually, take your time, place your feet strictly parallel to each other as close to the center of the dome as possible, your knees should be half-bent. In the Bosu exercise complexes, which are close to step aerobics, special attention must be paid to the ankle, which accounts for the bulk of the load (one of the reasons that such exercises are recommended for those who are fond of snowboarding, skiing and speed skating). The first classes should take place no more than 2 times a week.

It all started as physical therapy

For the first time, exercises on an unstable surface began to be used in clinical settings, in physical therapy, especially for problems with ankles. After a sprain, many patients have problems with the joint, and the peroneal muscles (located on the outside of the lower leg) become less active, which can lead to re-injury.

Read more: How to choose dumbbells for home training

Having had success with ankle rehabilitation, physical therapists gradually began to use unstable surface training for other purposes. However, most studies at that time were poorly designed, did not include a control group, or were carried out too quickly, so the results were mixed.

Bosu fitness what is it

Bosu is a new unique fitness program that is winning the hearts of more and more fans every year. The classes are based on working on a special bosu balance simulator; outwardly, this design resembles half a fitball (gymnastic ball).

The device consists of a plastic base (platform) with a diameter of about 60 cm, as well as a rubber dome. The degree of rigidity of the structure can be adjusted by changing the volume of pumped air. The springy hemisphere plays the role of a kind of shock absorber, reducing the impact load on the joints.

For ease of transportation, the bosu balance gymnastics machine is equipped with two handles, which are also used during bosu training.

Why is Bosu fitness so useful? The main goal of this training direction is to correct the figure, increase flexibility, develop plasticity and improve posture. Bosu ball exercises help train the vestibular apparatus and develop muscle strength.

The training program on such a simulator is selected individually for each person, based on his level of physical fitness and health characteristics. Basically, training on the bosu balance platform is universal and suitable for people of all age groups.

Basic recommendations

Those who decide to engage in barefoot fitness should pay attention to several important points:

First you need to choose the right shoes (sneakers). The heel should be well fixed, the platform high, and the sole not slippery.
The lesson must begin with a warm-up. For example, you can start training by climbing onto the bosu balance trainer platform; you need to learn how to maintain balance while standing on the structure.
When working with the bosu fitness hemisphere, you should gradually increase the pace at which the exercises are performed. It is recommended to place your feet as close to the center of the structure as possible, and keep your knees in a bent position at all times (this reduces the load on the joints).
Each lesson should have a goal, based on which the instructor will select a set of exercises. Thus, aerobic exercise aimed at losing weight involves stepping on an apparatus and jumping, a strength component - push-ups, lunges, etc.
It is worth remembering that the platform for Bosu exercises provides the greatest load on the ankles, so this type of fitness will appeal to people who are interested in snowboarding and skiing.

No special sports training is required to master bosu. The classes are similar to the more familiar step aerobics, although they do not contain such complex choreographic combinations - and so you have to put a lot of effort into staying on the platform.

Exercises using a hemisphere are a lightweight version of cardio training. Exercise machines do not put such stress on the joints due to the “spring” effect.

Advantages

Exercises performed on an unstable surface are several times more effective than usual strength loads. This is due to the fact that to perform a particular movement you have to maintain balance by using stabilizer muscles.

The main advantages of Bosu training:

Exercises strengthen the vestibular apparatus;
Helps develop dexterity and strength;
Improves coordination and sense of balance.

The Bosu platform is also used in other types of fitness - in particular, during Pilates classes.

Training Options

The balance trainer can be used in different ways:

As a step, standard exercises for the legs and buttocks are performed;
As an alternative to a bench, the design helps strengthen the muscles of the arms, back, and chest;
As a support for working on the abs.

In an inverted position, the exercise machine is an excellent tool for doing planks and push-ups. At the same time, adjusting the pressure of the projectile allows you to adjust the complexity of the exercises performed.

So, Bosu fitness is a modern training direction that involves the use of special equipment - a platform in the form of a hemisphere. Exercising with this design helps you get rid of extra pounds and tighten all muscle groups.

Video “Exercises on Bosu balance”:

Bosu develops coordination, creates a sense of balance, improves posture and strengthens the vestibular system. The training is safe and therefore suitable for representatives of all age groups.

Features of the sports simulator

Externally, the sports equipment for bosu fitness classes resembles half a gymnastic ball. – a plastic platform (about 60 cm in diameter) and a “dome” above it made of a special rubberized material. A special feature of the simulator is the ability to regulate its rigidity, which occurs due to the amount of air pumped into the “dome”.

If you choose the right volume, the hemisphere will be springy, and this significantly reduces the load on the joints when performing physical exercises. That is why Bosu fitness is definitely recommended for people of any age and with any initial weight.

The design of the simulator allows you to conduct classes with an emphasis on both the platform and the hemisphere - in the first case (the body works on the hemisphere), the exercises are aimed at losing weight and increasing strength, in the second - they perfectly develop and strengthen coordination, and train the vestibular apparatus.

The difference between bosu fitness is the apparent complexity of the exercises, especially for overweight people who, along with heavy weight, have problems coordinating movements and maintaining balance. Experts recommend not giving up training even if you fail - each time a person will feel more confident, and you can start with basic exercises, bring them to automaticity, and only then move on to more complex loads.

Research is key

The more rules, directions and criteria a game or exercise has, the more exclusive it becomes. Games, activities and equipment for children should allow them to interact and play while they discover things for themselves.
Equipment or environments that allow children to climb, crawl, hang, balance or experiment with other movement patterns gives them a sense of physical independence and increases their interest, motivation and excitement for activity.
Instructors should act as a safety net for safety, success, and less of a guide. While children explore freely, they develop extremely important motor skills!

Kicks with dumbbells

This exercise is very simple and, probably, that is why it is very popular. You simply hold dumbbells in your hands and repeat a series of strokes. The strange thing is that this simple exercise is extremely useless, because it is not at all effective for the shoulders and arms. If you want maximum results in a short time, perform bicep curls or triceps French presses.

All about BOSU training

I met Bosu at a training session about 10 years ago and I remember that at first I couldn’t bring myself to take this item seriously: it reminded me of a “rubber bump”, “half a globe”, “inflatable slide” - anything but a simulator .

The girl demonstrating the capabilities of BOSU fluttered on it with the agility of a graceful doe, but immediately repeating her movements on the simulator turned out to be not such an easy task, even with my level of training.

I was fascinated by Bosu and want to tell everyone who is not yet familiar with this wonderful simulator about its unique properties and how you can benefit from proper “communication” with it.

How Bosu appeared

An elastic hemisphere on a rigid stand (unstable platform) Bosu was invented in 1999 by trainer and physiologist David Vack.

After a motorcycle accident, Vek suffered from severe back pain and intensively selected a complex of therapeutic exercises for himself. He soon discovered that balance and balance exercises could significantly improve his back condition.

This is how the Bosu platform appeared, the name of which stands for Both Sides Use, which means “use on both sides”: with the hemisphere down or up.

Who is this simulator suitable for?

For everyone: you will see children, pensioners, housewives, and fitness models on Bosu.
People with health problems can exercise provided they follow the correct exercise technique and a safe speed of movement.

Bosu versatility

Like any “smart trainer”, Bosu develops basic physical qualities: endurance, strength, balance, speed and coordination. Training on it is also carried out for stretching, developing agility and explosive strength, for example, jumping.

Bosu is great for exercises to develop all muscle groups, since the apparatus can be used in different ways: standing, sitting, lying down, you can jump on it, rest on your palms and feet, if desired, pull it towards you and even use it in an inverted position.

From the history of its creation it is clear that Bosu is of particular interest as a projectile for strengthening the deep muscles of the back and abdomen, which are responsible for balance. Balance exercises always cause difficulties, since our body is not accustomed to such a load. True, after just a couple of lessons you will begin to “feel” the platform, and after a couple of months you will be “fluttering” on it – and throughout life.

Equipment

Pay special attention to choosing the right shoes. It is best to use proven sneakers that securely fix the ankles and do not slip. Training to strengthen the muscular-ligamentous system is carried out only barefoot, the instructor must warn you about this.

Training to strengthen the muscular-ligamentous system is carried out only barefoot, the instructor must warn you about this.

Choose trousers for class - not too long and not wide, so as not to get tangled or step on them during class. The ideal option is tight leggings or shorts.

A few simple exercises on BOSU

Start training without haste and concentrate on doing the exercise.

To begin, do exercises that will help you “feel” BOSU and feel balance.

1. Stand on the platform with both feet. The feet are located equidistant from the center. The circles depicted on the BOSU surface will help you determine the correct position of your feet.

Knees slightly bent, stomach slightly tucked, shoulders straightened, gaze at one point in front of you. Feel your balance and sway from side to side.
Perform a few steps in place. If comfortable, try jumping and also squatting.
Then balance on one leg. To do this, we place the foot at the “top” of the hemisphere, again focusing on the circles, and lift the other leg off the surface. Don't forget to change legs.

In the next exercise we will continue to strengthen the stabilizer muscles, with an emphasis on the muscles of the anterior abdominal wall.

2. Kneel in front of BOSU. Rest your forearms on its surface. Straighten your knees and stretch out in one line from your feet to the top of your head

Direct your attention to your navel, tighten your abdominal muscles so that there is no arch in your lower back.

This exercise can be made more difficult by elevating one leg. You can hold the position from 10 seconds to 2 minutes, depending on your preparation.

Let's perform an exercise that will compensate for the previous one. In addition to balance, we will focus on strengthening the back muscles.

3. Lower yourself onto the hemisphere, placing your stomach at the “top.” Raise your arms and legs up, stretching into a “boat” position.

I wish you a fun and rewarding workout on BOSU!

Read all expert materials

Benefits of Bosu

The Bosu Balance Trainer is unusual, somewhat similar to a fitball, but more versatile than the latter. It is difficult to start with, but once you get used to it, you will quickly understand all its advantages, including:

the ability to correct and improve your posture;
the ability to quickly correct your figure;
the ability to increase body flexibility;
the opportunity to diversify classes with other types of fitness;
the opportunity to qualitatively train your vestibular apparatus;
the ability to use a variety of muscles in exercises;
the ability to stretch muscles and ligaments, developing agility and strength.

How to train in bosu fitness

We have already given you several recommendations on how to properly organize your lesson if you plan to train at home. Now we should consider several simple and effective exercises so that the answer to the question, bosu, what is it in fitness, is complete.

1st exercise. Stand on the platform with your feet slightly apart. The arms should be bent at the elbow joints. Inhaling, lunge to the left, simultaneously bending your knees (your thigh should be parallel to the ground) and moving your pelvis as far back as possible. The right leg should remain on the machine. Then quickly return to the starting position and make a similar movement in the opposite direction. All movements should be energetic, but you should breathe evenly. Complete 15 repetitions in total.

2nd exercise. If the first movement served more as a warm-up, then this helps strengthen the muscles of the buttocks and legs. Place your knee joints in the center of the machine and lean on them. In this case, your hands should be placed on the side surface of the bosu simulator. Also make sure that your spinal column is parallel to the ground. Exhaling, move your left leg back and extend your right arm in front of you. You need to stay in this position for a few seconds. Return to the starting position and perform the movement in the opposite direction

It is very important that the abdominal and buttock muscles are tense throughout the entire set. The number of repetitions of the exercise in each direction is 15.

Exercise 3

With its help you will effectively pump up your abdominal muscles. Sit in the center of the machine and place your hands on the ground behind you. The elbow joints can be slightly bent if that is more comfortable for you. Exhale and at the same time push your arms off the ground, straightening them. At the same time, the body must be tilted forward and the straight legs raised, pulling them as close to the body as possible. To make it more comfortable, you can hold a small ball or towel between your thighs. Thanks to this, your legs will not diverge to the sides while lifting. The number of repetitions is 30.

4th exercise. This movement is designed to work the oblique abdominal muscles. Take a lying position on your left side. In this case, your waist should be in the center of the machine, and your right leg should be on top. Place your feet on the ground and clasp your hands behind your head. Exhaling, bend your body towards your legs, then return to the starting position. Make sure that your hands do not leave your head and your abdominal muscles are tense. 30 repetitions must be performed in each direction.

Exercise 5 Place the machine on the ground with the base facing up. After this, you need to take the starting position, as if you were going to do push-ups. Exhaling, begin to twist your body to the left, while bending your right leg at the knee joint. Returning to the starting position, repeat the movement in the opposite direction. 15 repetitions must be performed in each direction.

6th exercise. Take a starting position similar to classic push-ups. It is important to remember that your feet should only rest on the ground with your toes. Begin to bend your elbow joints one by one. If you tense your abdominal muscles while performing the exercise, you will be able to pump them up at the same time. Do the exercise 15 times.

Learn more about Bosu fitness from this story:

Pelin Dmitry

Advantages and disadvantages of barefoot training

This projectile has a beneficial effect on the human body, but only when used correctly. However, the use of bosu has its own characteristics.

Advantages

The positive effect of regular training with bosu becomes noticeable and noticeable in the shortest possible time:

The versatility of this platform allows you to use it in different workouts, from Pilates to strength training.
Bosu brings variety to the training process and complicates the performance of familiar exercises. This increases the number of calories burned in the same period of time.
During training on the platform, the muscles of the spine, hips and pelvis are in constant tension. This helps pump them up even when exercises are performed for other muscle groups.
Unlike a fitball, a bosu is a safe projectile. It is much more stable than its relative, and is two times lower, which means it is less dangerous if a person falls.
Using a platform increases the load on the stabilizer muscles. As a result, all muscle groups are worked out evenly, and this prevents the occurrence of back pain.
This is a versatile piece of equipment that is suitable for sitting and lying on it while doing exercises, as well as for kneeling and standing exercises.
Bosu is easy to use - it can be used as a support when performing familiar exercises without learning special complexes.

Did you know? The platform name BOSU is actually an acronym. It comes from the English phrase “BOth Sides Up”, which means “two-sided”. The name indicates the possibility of using both sides of the projectile.

Flaws

Despite its unique benefits and advantages, there are still negative aspects of using BOSU:

High cost is the main disadvantage of this projectile. Prices for it range from 100-150 dollars (depending on the quality of the finished product).
The relatively low popularity of the platform determines the small number of video instructions on its use.
During training on the platform, the load on the muscles and tendons of the ankle increases. Foot sprains are a common injury among adherents of this exercise. To avoid stretching, use the hemisphere with extreme care.
Bosu is not suitable for use by people with poor coordination or poor balance. They will have to prepare for training on the platform for three to four months by completing tasks to develop coordination.
This projectile is not suitable for working with heavy weights. The maximum load on the hemisphere is 150 kg, so training with barbells and heavy dumbbells will not work on it.

Exercises on Bosu at home

We offer you a set of exercises that you can safely include in your home workout. The complex includes exercises for all muscle groups - abs, arms, chest, buttocks, legs and general loads for all muscles of the body. So let's begin...

1 Exercise. It is necessary for warming up, it will warm up the muscles and prepare them for the rest of the strength part of the exercises.

Starting position - standing on the Bosu platform, legs slightly apart, arms bent in claws and slightly apart (see center photo). As you exhale, lunge to the left side - bend your legs at the knees so that your thigh is parallel to the floor and your pelvis is pulled back as far as possible. In this case, the right leg remains on Bosu, the left one moves to the floor, straighten your arms and move them back. Immediately return to the starting position and begin to make the same lunge, but to the right side. This exercise must be done intensively, but maintaining your rhythm, breathe calmly and evenly. Repeat 15 times in each direction.2 Exercise. Strengthens all muscle groups, especially the muscles of the legs and buttocks.

Squat down with your knees in the center of the platform, your hands resting on the side of the platform, your spine parallel to the hollow, as in the photo. As you exhale, straighten your right leg back and at the same time also extend your opposite arm forward (left). Make sure your right leg and body are parallel to the floor. Stay in this position for a few seconds and then return to the starting position. Next, do the same on the left side. When performing this exercise, tighten your gluteal muscles as much as possible and pull in your stomach. 15 times on each side.

3 Exercise. Helps pump up your abdominal muscles and get a flat stomach.

Sit on the middle of the platform, rest your hands behind you (for convenience, you can bend your arms slightly at the elbows), straighten your legs in front of you. As you exhale, push forward with your arms, straightening them at the elbows. In this case, the body bends slightly forward. At the same time, pull your legs straight as close to your body as possible. For convenience, you can use a small ball or a rolled towel while performing exercises, hold them with your hips. This will allow you to keep your legs together. Repeat the exercise 30 times.

4 Exercise for a thin waist and oblique abdominal muscles.

Lie on the Bosu with your right side so that your waist approximately coincides with the center of the apparatus, spread your legs to the sides (with your right leg on top) and rest them on the floor, put your hands behind your head, spread your elbows to the sides

As you exhale, begin to bend towards your legs, then return to the starting position. It is important not to take your hands off your head. At the same time, tense your abdominal muscles

Repeat the exercise 30 times in each direction.

5 Exercise. Helps pump up the muscles of the legs and abs.

Turn the Bosu upside down. Take a push-up position - straight body, legs straight on toes shoulder-width apart, hands resting on Bosu, body parallel to the floor. As you exhale, begin to twist first to the right side - bend your left leg at the knee and turn your whole body to the right side, see photo. Return to the starting position. Next, repeat similar movements to the left side. Repeat the exercises 15 times on each side.

6 Exercise for arms and pectoral muscles. Removes sagging muscles, tightens the breasts, and improves their tone.

The starting position is the same as described above - a push-up rack. Remember that you need to stand on your toes. As you exhale, begin to bend alternately, then your right arm, then your left at the elbows. After this, return to the starting position. Repeat 15 times. To ensure that this exercise engages your abs, tighten them as you perform this exercise.

for Women's magazine Arabio.RU Maria Web

Gymnastic Bosu hemisphere

Improves the tone of both external and internal muscles.
Improves coordination, develops balance, allowing you to work stabilizer muscles.
Using the simulator, you can work out all muscle groups without using other types of equipment.
Exercise increases endurance, improves general condition, and also allows you to lose weight and get your body into athletic shape.
Bosu exercises do not overload the joints and spine. The soft hemisphere relieves shock and compression of the joints when performing any exercise.

Description of the simulator

The Bosu balance trainer (full name Bosu balance trainer) is a small semicircular exercise machine. It is made of plastic, has a diameter of just over 60 cm, a height of approximately 30 cm and looks like part of a fitball.

The rigidity of the hemisphere can be changed by pumping and releasing air. The apparatus is easy to carry by the handles; they are sometimes used in classes. There are 2 options for using Bosu - up and down with a semicircular dome.

Bosu - a miniature and effective exercise machine

The Bosu hemisphere will suit you to solve the following problems:

weak muscles of the buttocks, front and back of the thigh, lower legs, abs and back;
insufficient tone of the pectoral muscles, triceps, quadriceps and anterior delta;
problems with coordination of movements;
poor stretching and uneven posture.

With the help of Bosu, you can perform stretching and strength training, so a small simulator implements a lot of training tasks for different people.

With the help of a gymnastic hemisphere, you can effectively work with your back and even straighten your posture. Classes significantly develop flexibility of the whole body. The equipment is suitable for Pilates. Hemisphere exercises are performed in many ways similar to step aerobics. For joint diseases, simple exercises with a smooth rhythm are recommended. Bosu perfectly develops the vestibular apparatus, increases strength and trains agility.

Bosu helps you lose weight
The correct technique allows you to get results as quickly as possible and avoid mistakes. Here are the basic principles of classes:

before training, a warm-up is required to warm up (as a warm-up, you can use left/right lifts on the apparatus);
good sneakers should be used - shoes with a hard heel and non-slip sole are welcome;
at first you need to get used to the fact that the hemisphere is unstable (ideally, be able to stand on the surface with your eyes closed);
with a difficult balance, you can reduce the tension by releasing a portion of air);
a set of exercises is selected individually;
first, aerobic exercises are performed, the apparatus works as a step;
the speed of work on the projectile must be increased systematically, not immediately;
when exercising, bend your knees halfway and place your feet parallel;
it is necessary to protect the ankle joint when performing elements of step aerobics;
for beginners, train no more than 2 times a week.

Read more: Foam Roller massage roller: exercises with a cylinder, types of rollers, the Bosu hemisphere allows you to seriously load and strengthen your muscles.
The technique looks like this:

exhaling, lunge to the left;
move your pelvis back, place your thighs parallel to the floor and bend your knees;
leaving your right foot on the work surface, step your left foot onto the floor;
move your arms straight back;
perform a similar lunge from the initial pose to the right;
it is important to work actively and rhythmically;
maintain calmer and more even breathing;
Perform about 15 repetitions on each side.

How to do the exercise:

starting position - squatting, shin should be in the middle of the hemisphere;
rest your hands on the sides of the projectile, position your back parallel to the floor;
while exhaling, straighten one leg back and stretch the opposite arm forward (for example, right leg and left arm);
the body and leg laid back should be parallel to the floor;
linger in this position for a little while, take the initial pose and do everything on the opposite side;
in this exercise it is important to tighten your abs, strain and feel your buttocks;
only 15 repetitions for one side.

example of training legs and buttocks

Abs exercise

Progress of the exercise:

initial position - sit in the center of the simulator, lean your arms slightly bent on the back;
stretch your legs forward;
exhaling, straighten your arms and push off with them, move your body forward;
together with moving the body forward, pull the straightened legs towards the body;
a towel roll or a ball squeezed between the thighs will help with this exercise;
only 30 repetitions.

example of abdominal training
This exercise helps to slim your waist and pump up your oblique abdominal muscles. The technique is like this:

lie down on your right side, place your waist in the middle of the hemisphere;
spread your legs to the sides, rest your foot on the floor;
put your hands behind your head, spread your elbows to the sides;
when exhaling, twist the body towards the legs, then straighten up again;
hands remain behind the head, stomach is tense;
for each side - 30 repetitions.

Leg exercise

How to do the exercise:

place the projectile on the base, that is, turn it over;
get into a push-up position;
straighten your body and legs, keep parallel to the floor;
rest your hands on the projectile;
exhaling, do a twist with a turn in one direction, while bending the opposite leg;
take the initial pose, do the same on the other side;
It will take 15 repetitions on each side.

The last exercise makes the breasts firm and eliminates sagging. Technique:

get into a push-up position, rest on your toes;
bend your arms at the elbow one at a time;
strain your abs in the process;
you need 15 repetitions.

example of arm and chest training
The Bosu simulator is convenient for home and will help pump up all the muscles.

Main advantages:

Versatility. The Bosu hemisphere is suitable for Pilates, aerobic, rehabilitation exercises, stretching, and maintaining general health.
The standard Bosu balance hemisphere is suitable for complicating any exercise. This effect is achieved by using the muscles responsible for maintaining balance.
Training develops the core muscles, which strengthens the back and gives relief to the abdomen.
Regular exercises using the hemisphere develop a sense of balance. This will help reduce falls and injuries in everyday life.
The exercises you can do using the platform are varied. Most of the basic techniques can be adapted for Bosu.
Availability. You can buy the platform at a low price.
Safety. Training with a hemisphere has a low risk of injury.
Self-training for exercises with a balancing platform does not last long. It's very easy to get used to.

Minuses:

Lack of popularity of the simulator. For exercises using a projectile, it is difficult to find detailed instructions on the Internet.
There are almost no exercises that develop the muscles of the lower legs.
Exercises on a balancing platform are contraindicated for people with impaired coordination of movements or diseases affecting the vestibular apparatus.
You cannot combine strength training with serious weights with classes on the Bosu hemisphere. It is not safe to maintain balance and perform exercises with heavy equipment at the same time. Take only light weights, dumbbells (up to 3 kg).

All exercises offered in this course not only stimulate the development of coordination and balance, but also develop the cardiovascular/respiratory system, muscles, endurance and flexibility. For an effective 8-10 minute BOSU workout, complete each exercise the specified number of times.

If you're just starting out on the machine, you may need to practice for a while before you begin doing the specified number of reps. For a longer course, take advantage of one, two or all three 10-minute courses recorded on videotape, complete with music and expert commentary.
?

Squat with a turn and jump. Perform 20 repetitions, alternating sides.

This exercise trains the cardiovascular system, while developing a sense of dynamic balance, reaction and working all central muscles. Stand in a central position at the top of the canopy with your feet apart, shoulder-width apart or slightly narrower.

Squat down while rotating your torso to the side and reach your hands to your knee or ankle (See Figure 5). Start rising from the squat and do a vertical jump (See Figure 6). Land in a central position and hold the landing briefly (See Figure 7). Repeat the squat, twisting in the other direction.

Exercise should look like fun.

Bright colors, unique shapes or designs, and other design factors make exercise equipment and other accessories attractive to children. Children will gravitate towards them with little or no encouragement. This is an extremely important component of creating an exploratory exercise environment that children enjoy. When children willingly seek out exercise options, the interactions created through the equipment or environment must work to develop strength, balance, body and spatial awareness, social interaction and other key components of fitness training.

These three simple secrets can help get your kids interested in physical activity and exercise, planting the seeds for lifelong physical activity and health.

Parents, teachers and many fitness professionals, however, may not have the space, financial resources or simply the know-how to create a fun and effective physical activity environment with many different options.

But there is one compact, effective, multi-purpose and inexpensive tool that meets all 3 (or more) criteria for success in encouraging and motivating children to play sports - the BOSU.

The original BOSU balance platform is essentially an exercise ball cut in half. The rigid platform at the bottom of the machine sits easily on any floor surface, while the half ball or dome is soft and bouncy for a fun stability challenge.

Simply place the BOSU on the ground with the dome facing up, children will be attracted by the vibrant color and unique shape. They immediately try standing, bending, sitting, and exploring other ways they can move on the canopy's reaction surface. This dome surface provides unique balance and stability exercises while children play and explore.

With a little guidance, these balance, strength and conditioning exercises can be made more difficult or easier, for example, have children do different movements while standing on one or two legs, with their eyes open or closed.

The BOSU Hard Up Flip allows you to develop upper body balance, strength and core muscles by using different push-up variations and lifting it off the ground with different movements. Pretty soon, kids are sweating and smiling while working on important skills like balance, priopriception, strength and aerobic fitness. The best part is that they think they are playing!

If you're looking for a surefire way to get kids interested in exercise and fitness, remember: let them play and explore, provide challenging tasks, and provide engaging exercise options that will help develop important lifelong physical skills.

BOSU is one of many comprehensive, effective tools that not only help kids become more fit, it gives them a fun exercise experience!

Photos courtesy of MORE Pilates.

What is Bosu platform

This platform consists of a round plastic disk with a diameter of about 65 cm and a dense hemisphere, which is attached to one of the surfaces of the disk. Air is pumped into the space between the disc and the hemisphere (using a pump), and the platform is used as a base for performing exercises. Both sides of the bosu can be used in the training process.

Important! Exercise barefoot only in comfortable non-slip shoes. This will protect you from sprains and broken fingers, and will also make it easier to maintain balance.

JV.RU Fitness, health, beauty, diets

Standing firmly on your feet is no longer fashionable. A fitness trend is unstable surfaces, such as the BOSU inflatable hemisphere. I learned why it was needed, and the best exercises on BOSU were shown by the “LIVE!” instructor. Alexey Vasilenko.

Denis Bykovskikh

For the first time, standing on the rubber hemisphere, I tried to do a squat - and immediately plopped down on the floor. “I wasn’t focused enough,” commented Alexey Vasilenko, “everyone suffers from this. Many people practice with one hand holding the phone to their ear, the other hand greeting someone, and no concentration on the exercise!” BOSU does not tolerate hackwork: if you don't concentrate, this projectile will throw you to the floor like a wayward stallion.

The name BOSU comes from the English both sides up, which implies the use of either side: an inflatable rubber hemisphere about 30 cm high or a solid plastic base with a diameter of about 65 cm. The projectile was invented in 2000 by American fitness researcher David Weck.

“For students who have been training for a long time and feel confident in aerobics, exercise machines, and free weights, I suggest working out at BOSU,” says Alexey Vasilenko. “The effect exceeds expectations: they fall, laugh, and with new enthusiasm begin to master familiar exercises in a new way.”

The need to maintain balance increases the overall load: when performing an exercise on one muscle group, you involuntarily use others in order to simply maintain balance. BOSU works the internal stabilizer muscles that rest during most workouts. In particular, small intervertebral muscles are involved, so training helps strengthen your back and straighten your posture.

BOSU training may seem dangerous, but it is not. “The risk of injury does not increase much,” says Alexey

“And caution doesn’t hurt when working with any apparatus: you can twist your leg on the steppe, or drop a pancake from the barbell.”

BOSU is used on, sometimes in, there is also a special one on BOSU, it alternates aerobic and strength training.

Alexey Vasilenko shows how to do familiar exercises using BOSU.

Squats

How to: easy option - stand on a hemisphere, feet hip-width apart; complicated version - turn the BOSU over and jump onto the hard side, feet shoulder-width apart. Distribute your body weight so as not to lean forward, bend your knees slightly, straighten your back, stretch your head up. Perform squats according to the general rules: pelvis back, body forward, feet in close contact with the surface. The number of repetitions is 20–25.

Why: to strengthen the front of the thigh, buttocks, back, abs and calf muscles.

Lunges

How to: Place your foot on the center of the hemisphere, focusing on your heel. The foot on the floor should rest on the toe. Perform squats, lowering your pelvis vertically. Select a distance between your feet so that your legs are bent at a right angle at the lowest point. To make it more difficult, you can use dumbbells. The number of repetitions is 20–25 on each leg.

Why: to strengthen the muscles of the thighs and buttocks.

Plank

How to: For beginners, place your elbows on the inflatable part of the BOSU or grab a solid base with your straight arms. Take a lying position. Advanced option: Place your elbows or palms on the floor and your toes on the hemisphere or hard side of the BOSU, you will need help for this. For any execution, stay in the plank position for at least 30 seconds.

Why: to strengthen the back and abdominal muscles.

Hyperextension

How to: place the BOSU on the base, lie on your stomach on the hemisphere, with your toes on the floor. An easy option is to place your palms under your forehead, a more difficult option is to straighten your arms forward. Pull your stomach in and move your shoulders away from your ears. Raise your body without lowering your head down: your neck should continue the line of your spine. The number of repetitions is at least 15.

Why: to strengthen the rectus muscles of the back and buttocks.

Push ups

How to: Take a prone position, holding the edges of an inverted BOSU with your hands, feet on the floor. The second option is no less difficult: hands on the floor in a wide position, toes on a hemisphere. Perform push-ups, the number of repetitions is at least 15.

Why: to strengthen the pectoral muscles, triceps, anterior deltoid muscle.

Exercise machine for abduction and abduction of legs

This is perhaps my least favorite exercise machine, and not because it is difficult to work with. The fact is that leg abduction exercises on the simulator are performed in a sitting position, which has an extremely bad effect on posture. In addition, in this position the abdominal muscles are not involved at all. The effect of this simulator is achieved by performing squats, push-ups and bent-over barbell rows.

Benefits of practicing on the sphere

The main advantages of Bosu training:

Exercises strengthen the vestibular apparatus;
Helps develop dexterity and strength;
Improves coordination and sense of balance.

The Bosu platform is also used in other types of fitness - in particular, during Pilates classes.

In addition to the fact that the bosu sphere is a universal sports equipment that can be used in almost any type of fitness training, the platform has other advantages over other simulators, namely:

It is possible to perform strength, aerobic, plyometric movements, and you can also do balance exercises.
The usual exercises become more complex, thereby increasing their effectiveness, which leads to more active fat burning.
The core muscles are constantly working due to the need to maintain balance.
Safer than a fitball.
The functioning of the vestibular apparatus improves, balance and coordination develop.
The deep stabilizing muscles work, thereby strengthening the abdominal and back muscles.
Versatile workouts, as you can practice on the sphere while lying down, sitting and even standing.
The sphere is easy to use.
Your workouts will be varied and your muscles will begin to work more actively.

You can start exercising on the fitness platform only after stretching, otherwise you can damage your muscles. An aerobic workout option with bosu for active fat burning can be seen below.

To achieve results on the sphere, it is enough to exercise 2-3 times a week, alternating aerobic exercise with strength training.

A couple of negative points

You can’t touch on the pros without touching on the cons of this equipment for sports exercises.

Use is not recommended for people who suffer from:

frequent dizziness;
sudden pressure surges.

You can get a sprained ankle if you do not pay attention to the correct technique of placing your feet. So, you need:

keep your feet in the center of the hemisphere parallel to each other;
Your knees should be bent at this time.
coordination exercises are not for “beginners”

READ MORE: How muscles grow and what muscle growth depends on

Yes, the simulator can help develop a sense of balance, but before practicing on the hemisphere, it is better to spend some time with a standard set of coordination exercises based on using your own body weight.

1) Unsafe.

The main goal of training with a hemisphere is to maintain balance, and with excessively heavy objects in your hands this becomes problematic due to the risk of falling or injury.

2) Weight restrictions.

Depending on the type and size of BOSU, the maximum holding weight of a rubber or silicone hemisphere may vary, but it must not be exceeded.

Rules for effective training

The following subtleties and nuances will make your training more successful and easier:

Do not use weights until you are accustomed to balancing the apparatus. Then move on to light (no more than 5 kg) dumbbells.
At first, use the bosu upside down on the hemisphere side. The plastic platform is much less stable.
For the first three to four weeks, inflate the hemisphere by 50-60%. This will make it easier to keep balance on it.
To support yourself on bare feet, place your feet parallel and keep your knees slightly bent.
Always warm up before training and cool down after.

The Bosu platform is a tool for maintaining balance and developing coordination.
It is used in both strength training and aerobics. During training on the platform, deep muscles that are usually not involved are involved in the work, and the effectiveness of the exercises increases. Follow the recommendations for using BOSU, and your training will bring noticeable success. Exercises Sports and fitness Exercise equipment Sports equipment