Many gyms and fitness spaces are incorporating BOSU as part of their training equipment, but what is BOSU training ?
The BOSU is a semisphere that is flat on one side and circular on the other; Made with latex and hard plastic that can be used on both sides, just as its name says, since BOSU means both side up .
Training with a BOSU ball is doing functional exercises, which means that, as well as improving physical condition, we contribute to improving the movements we do in our daily lives, so we will be avoiding injuries associated with the activities that are part of our daily lives. .
Benefits of training with BOSU
More and more personal trainers approve, use and praise the use of the BOSU ball in training, due to the number of benefits it brings both physically and psychologically and mentally.
The BOSU has been defined as the ideal device to work on resistance, strength, balance and proprioception, a concept known in physiotherapy as the ability of the body to inform the brain of the position in which the joints are located.
Nothing insignificant when considering the number of muscles, ligaments and joints involved in each training with BOSU.
Because it is an unstable surface, it can be seen that the benefits they give to the body are:
- Whole body toning
- Increased resistance
- Strengthening muscles , especially the abdomen, pelvis, legs, ankles, feet, back, trunk and buttocks.
- Increased elasticity, agility, flexibility and coordination .
- Improves concentration.
- It improves posture, which in turn helps prevent injuries and avoid pain in the upper or lower back .
- Helps in weight loss and control .
- Burn calories and fat.
- Improves general well-being.
- As it is an exercise that includes all the muscles and activates concentration, it reduces stress and helps us get a good rest.
Cardio routine with BOSU
To begin, we are going to do a cardio routine using the BOSU as a device to activate circulation. Remember that part of the effectiveness of exercise is in concentration .
1. Position yourself in front of the BOSU that will be with the sphere facing up, and, at a gentle pace, as if you were climbing a step, raise one foot, incorporate the other, lower the first one you climbed, lower the other. Do it about twenty times at the same pace, always stepping in the center of the BOSU ball. Increase the speed until the pulses are activated and maintain this movement for six minutes. Then change legs. If you started with the right, you stop one step and start with the left. In this practice you will be working on concentration, coordination and balance.
2. Standing with your legs open, place the BOSU ball in the middle of your legs, jump and position yourself in the entire center of the BOSU, lower your left foot, then the right, jump again to the center of the sphere, Lower your right foot and then your left. You maintain this movement for about fifteen jumps, always alternating your feet when going down. With this exercise you will be activating circulation, the brain and the muscles of the legs and abdomen.
3. Raise one leg from the side of the BOSU, then raise the other leg while lowering the first one you raised. This movement resembles a dance. Maintain this dance for about twenty repetitions, then switch legs. This routine works concentration, back muscles, posture and coordination.
BOSU to train legs
1. Stand on the BOSU and perform squats . Keep your back straight, lower your hips until your knees are at 90 degrees and go up. At first the movement should be gentle, then you can increase the speed, always keeping your back straight, and with maximum contraction of the abdominal and pelvic muscles. You can do series of 30 seconds, go down, breathe and resume the exercise.
2. Position yourself in the center of the BOSU ball with one leg, try to maintain balance; If you need to, open your arms to be stable; Once like this, open the leg that is in the air, raise it to the height you can, trying to take it higher and higher and return it to the center. Repeat the movement with the opposite leg.
3. In that same position you can bring your leg forward or backward, you can try to touch the tip of your foot with one leg raised backwards. You can do different exercises in this position, always complementing them with both legs.
These exercises strengthen your ankles, knees, and hips, and improve your performance in daily tasks.
4. With the BOSU upside down (flat side up), you step on one end of the device with one foot while raising the other foot on the other end of the BOSU, trying to stay standing, upright and balanced. Do some rocking movements back and forth.
Perform another series of squats with the BOSU ball inverted, to improve balance and concentration.
Push-ups and sit-ups with BOSU
These two exercises are exactly the same as the ones you would do without the BOSU ball. However, by doing them with this, you increase the effectiveness of the exercise since you are in tension all the time maintaining your balance.
1. To do push-ups with BOSU , simply turn the BOSU ball upside down, grab the sides of the ball and perform the same movement as you would without the BOSU. You’ll see that it will cost you much more! But don’t worry, it’s totally normal.
2. To perform sit-ups with BOSU , place the ball with the black part touching the floor, stretch with the center of your back at the center point of the ball and start doing sit-ups. Simple and easy, but just like the BOSU push-up exercises, you will see that doing BOSU sit-ups will also cost you much more.
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