BOSU: versatile workout

In practice BARE (so called hemisphere) are much greater than those of many fitness programs.

BOSU is like?

On the BOSU can stand to balance, jump, sit, rest. All this can be done on both sides - using his base up and down (actually, the name comes from the abbreviation of Both Side Use - "use both sides). The degree of rigidity of the Bosu, and accordingly, the complexity of the workout can be adjusted by releasing from it a little bit of air. But what's all this for?



To build muscle

Tired of the gym - take a BOSU. Of course, the "swing" using the BOSU is not forbidden - especially if in addition to arm dumbbells or body bars. But was created BOSU not to do this.


Strength training using the BOSU is one of the types of functional training. Training with BOSU, just as Pilates, yoga, tai Chi, fitness options martial arts helps to work the deep muscles in the body about 500, and they are not used in traditional strength training. Working these muscles is important for improving the condition of the spine, respectively, for health. In addition, training with the BOSU can get rid of muscle imbalances, to create a sense of one's own body in space, in the end, it is better to control your body".





Cardio training

Another option is to use the BOSU cardio. Load will be a little higher than usual aerobics, because you have to keep balance.


Balance and stretching

Functional training (and, accordingly, studies on Bosu) is responsible for bringing the body into balance. And what could be better for training on balance, not as a surface on which it is necessary to balance?



How did Bosu

BOSU, as it is obvious, is the result of creativity manufacturers of fitness equipment. The evolution of unstable fitness platforms began long ago. The earliest ancestor of the BOSU was Board, imitating the movements of the skier from side to side. The next step was a round platform that is installed on the bearing: she could swing in all directions. Now fitness clubs attract clients with training on Short platforms and BARE - released competing manufacturers.


The temptation is to immediately learn how to do it: on your own or with the help of a fitness instructor. From this point it is necessary to exercise caution. The fact that we practice on BOSU has its own peculiarities, which it is better to know in advance.




1. From the simple to the complex. Study of deep muscle should start with very simple exercises with gradually increasing. How to assure fitness instructors, the most difficult thing is to begin: it is necessary to organize training so that people are not bored from simple movements, and wanted to work on.




2. Slow and even slower. BARE not to do at a fast pace. You should not rely on spectacular performances: these are people with special physical training. If you start jumping on the BOSU and an ever-increasing pace, dislocations and sprains almost inevitable.




3. Insurance and equipment. Do BARE in need of high sneakers with non-slip soles: this is especially important for people with weak ligament apparatus. Newcomers to insure better to do on a Bosu next to a machine or to put together something that you can grab, losing balance.

Source:

Boredom NO

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