BOSU: what is it, pros and cons, exercises on the hemisphere for the buttocks.. Discussion on LiveInternet

Features of the sports simulator:

resembles half a gymnastic ball - a plastic platform (about 60 cm in diameter) and a “dome” above it made of a special rubberized material;
it is possible to regulate its rigidity due to inflated air;
the design allows you to conduct classes with an emphasis on both the platform and the hemisphere - in the first case, 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 classes. It is recommended not to give up training even if you fail, to start with basic exercises, gradually moving on to more complex loads.

Advantages of choosing the Bosu platform:

This is a universal sports equipment for various types of training;
any exercise on the platform is performed with great labor costs, weight loss will proceed at an accelerated pace;
the load goes to all parts of the body, which will make them less saggy and burn existing fat deposits.
You can perform the exercises sitting or lying down, standing or on your knees.

The Bosu fitness machine is recognized as absolutely safe.

Disadvantages of the device:

Training on the platform should not be carried out by those people who have a history of habitual dizziness and sharp/sudden jumps in blood pressure;
there is a risk of ankle sprain;
the cost of sports equipment is on average about 6,000 rubles;
Bosu fitness is not particularly popular yet, so it will be difficult to find a wide variety of programs for training on the hemisphere.

How to do fitness correctly:

Exercises on barefoot platforms should be performed only in shoes (classic sneakers with non-slip soles and a fixed heel).
You need to start training with a warm-up - learn how to balance. First you need to stand on the hemisphere with one foot, then with both, close your eyes and make sure that you managed to stand. If you can’t balance, then you should reduce the level of inflation of the “dome”.
You need to start your classes with an exercise from the aerobic training course - for example, use Bosa as a step to “climb”, jump on, and so on. Only after this move on to more complex loads.
Beginners are recommended to conduct such training no more than 2 times a week.

A set of exercises on a hemisphere:

Exercise 1. Stand with both feet on the dome, placing them shoulder-width apart, raise your arms up and slightly bend your elbows (do not press them to your body). A deep exhalation is made and the left leg lunges - it is taken out from the platform to the floor, the thigh is located almost parallel to the floor, the right leg remains on the dome. Simultaneously with the lunge, the arms are straightened and pulled back. Return to the starting position and lunge on the other leg. Repeat 15 times for each leg.
Exercise 2. Stand on the hemisphere with your knees (in the center), rest your hands on the side of the platform, your back is parallel to the floor, your head is slightly raised. As you exhale, lift/straighten your right leg and left arm, then while inhaling, return to the starting position. The next lunge is performed on the left leg/right arm. For each pair there are 15 repetitions.

Exercise 3. Sit on the dome, rest your hands on the floor behind your back and slightly bend them at the elbow joints. At the same time, you should “push off” with your arms, straightening them, and raise your absolutely straight legs as close to your stomach as possible. When returning to the starting position, there is no need to place the lower limbs on the floor (allowed for beginners). If it is difficult to keep your legs straight, you can hold a towel roller or a small ball with your thighs. Repeated 30 times.
Exercise 4. Lie on a hemisphere so that your waist is located approximately in the middle (lying on your side). Place your feet on the floor, but position them so that your right limb is at the top and the left is at the bottom. The hands are placed behind the head and grasped at the back of the head, with the elbows spread out to the sides as much as possible. As you exhale, bend your body toward your legs, and as you inhale, return to the starting position. Repeat 30 times.
Exercise 5. You need to turn the simulator over so that there is a flat platform on top. Place your hands on the machine and take a position as if you were planning to do push-ups. As you exhale, the left leg bends at the knee and presses against the chest, while at the same time the body turns/twists to the right. Then the movement is repeated in the other direction. Repeat 15 times in each direction.

After the complex, you need to work on the muscles of the chest and upper limbs - classic push-ups, but with emphasis on the hemisphere (on any side) 15 times.

It is strictly forbidden to conduct classes at a high pace, with high speed and frequency of repetitions. Everything should be done calmly, against the backdrop of even and deep breathing.

Contraindications to classes:

dizziness and pathological movement coordination disorders;
pathologies of the respiratory system that occur in severe form;
circulatory disorders, blood clots;
menstruation in women.

Read more in our article about Bosu fitness for weight loss.

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 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.

Contraindications to classes

Before starting classes on the Bosu platform, you need to eliminate any contraindications to this type of training:

confirmed dizziness and pathological movement coordination disorders;
pathologies of the respiratory system that occur in severe form;
circulatory disorders - for example, the presence of blood clots, varicose veins;
“critical days” for women.

If a person has suffered an injury in the recent past or has a history of musculoskeletal diseases, this may also be a contraindication to training. Most often, such prohibitions are conditional and are lifted after some time, but you should definitely consult your doctor about this.

We recommend reading about cycling classes for weight loss. From the article you will learn about the features of cycling training, their advantages and disadvantages, and the rules for performing cycling classes. And here is more information about the rules of aerobics for weight loss.

Bosu is a fitness hemisphere that allows you to actively work out the muscles of the whole body, conduct classes at home and diversify classic exercises for weight loss. If you follow all the recommendations and rules of experts, carry out regular training, then your body weight will decrease, your figure will become slender, toned, and saggy skin will not appear even after getting rid of 5 - 15 kg.

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.

Benefits of choosing the Bosu platform

Representatives of official medicine and sports instructors highlight several clear advantages of training on the sports simulator in question:

Bosu is a universal sports equipment. It can be used for any kind of training – strength and aerobic, for recovery from injuries and weight loss, for stretching and building muscle mass.
Any exercise on a platform is performed with great labor costs. Even banal push-ups, planks, and squats are performed with difficulty on the machine, which means that during the workout much more calories will be burned - weight loss will proceed at an accelerated pace.
Even if the training involves working out the muscles of the upper or lower extremities or chest, the abdominal and back muscles will also be under constant tension. This is possible due to the need to maintain balance - such a load on these parts of the body will make them less saggy and will burn existing fat deposits.
On the Bosu platform you can perform exercises not only in a sitting or lying position, such as on a gymnastic ball. It becomes possible to work on your body both standing and on your knees - almost all exercises for losing weight, strengthening and growing muscles become available.

In addition, the Bosu fitness machine is recognized as absolutely safe. For example, you can roll off a gymnastic ball or fall at any time, which leads to “unauthorized” sprains and dislocations of joints. A stable platform excludes such a development of events, and the height of the simulator is 2 times less than that of a classic gymnastic ball.

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.

Useful video

Watch this video about how functional bosu training is carried out:

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.

We recommend reading about exercises with a gymnastic stick. From the article you will learn about how to correctly perform exercises with a gymnastic stick and the choice of equipment. And here is more information about the use of a sports roller for weight loss.

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!

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

Squats

Stand on the convex part, spread your legs slightly and do regular squats. Tilt your pelvis back slightly, keep your back straight, and don’t lift your feet off the surface. Perform 15–20 times in several approaches.
A more complicated version - with an inverted simulator. Jump onto the surface the first time and repeat everything in the same order.
The next option is to place one foot on the convex part, the other on the floor. In this position, you can do plies, squats and rolls from one leg to the other.

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

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

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.

Pros and cons of the design

With the bosu platform, you can pump up large muscles and tone small muscles responsible for coordination of movements and balance of the body. Projectile:

develops dexterity;
improves posture;
teaches you how to control your body.

The hemisphere for balance makes it more difficult to perform classical exercises and, as a result, forces the body to expend more energy. Compared to fitball, programs with it become more diverse. You can work on a hemispherical ball made of plastic and a rubber dome with a relief surface while sitting, lying, standing, or on your knees. The structure is used instead of a bench, as a platform for step and push-ups. The compact exercise machine does not take up much space and is suitable for home training.

Flaws:

If the technique is not followed, there is a high probability of spraining the ankle ligaments.
With poorly developed balance and unstable pressure, it is technically impossible to perform fitness exercises on a hemisphere correctly.
Weight restrictions (150 kg) and the need to maintain balance do not allow working with large weights.

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.

Basics of training on a balance board

Exercises on a round balance board or other board variations require special attention to many factors that beginners do not pay attention to.

First of all, you need to master the basic movements of the balancing board itself. This can take up to a month of training, when the athlete learns to stand and maintain balance without performing separate training complexes.

Secondly, the need for good exercise technique without using a board. Thus, only by being able to feel and distribute the load in different muscle groups during an approach can you move on to complex variations while supporting your own balance. In particular, squats with dumbbells/barbell are not recommended due to the special type of axial loads that are determined by the pressure of the heels and the possibility of uneven weight distribution during the approach.

At the same time, the balance board is extremely effective in cases where you need to work the muscles from different angles. For example, there are dozens of types of dynamic push-ups that can reduce the load on the triceps and deltoids, focusing on all three bundles of the pectoral muscles, which is important for workout athletes whose upper chest lags behind the lower.

The balance board is not used on the day of the main training with weights, since performing exercises and putting stress on the stabilizer muscles reduces the effectiveness of the basic complexes and increases the risk of injury. In the case of CrossFit programs, the board helps increase the effectiveness of thrusters and other jerking exercises.