6 Bosu Exercises to Boost Your Training

Do you feel that training is going too easy? A tip to make it more intense without having to resort to many accessories and machines is to bet on bosu (both sides up, in English, because it can be used on both its flat and oval sides). Of North American origin, in Brazil it is also found under the name of half ball. Here, you discover the benefits and learn 6 exercises with bosu to add to your workout.

Several modalities – such as Pilates, functional training, physiotherapy, yoga and even weight training – use bosu because it is easy to handle and very versatile. When destabilizing the movement, it requires you to be focused to maintain balance. “Therefore, it improves motor coordination and proprioception [body and spatial awareness]”, explains Diego Villa lobo, technical manager at Smart Fit .

Not to mention that, by creating the need for more muscle recruitment, it intensifies training and promotes the strengthening of the regions worked (which can be more than one and encompass the whole body, see?). “There is an increase in control and stability in the core region, consequently leading to an improvement in posture”, adds the expert. 

Thanks to all these benefits of bosu, people who are recovering from joint pain and injury are also winning. After all, the equipment generates no or little impact. “We just need to be careful when getting on and off the device (regardless of the side used). And, of course, ask for help from a professional when choosing the right exercises for you.”

Training to do with the bosu

The physical education professional Lucas Cortez, from Smart Fit São Paulo, indicated a training in the bosu for the entire body. Check out!

Bosu exercises for lower limbs

1. Squat in the bosu

How to do it: Standing on top of the bosu, leave your legs shoulder-width apart, lower your hips and throw it back as if you want to sit in a chair. Remember not to project your knees forward when going down (they should not exceed the line of your feet) and keep your spine straight. 

Execution: 3 x 10 for beginners and 4 x 15 for advanced.

2. Bulgarian squat in the bosu

How to do it: Standing and with your back to the bosu, place one leg in front and the other at the back, resting on top of the equipment. Descend with the spine straight until both knees form 90 ° angles. The front thigh should be parallel to the floor and the rear thigh perpendicular to it. Return to the starting position. 

Execution: 3 x 10 for beginners and 4 x 15 for advanced.

Bosu exercises for upper limbs

3. Push-up with bosu inverted

How to do it: Invert the bosu so that the unstable part is on the ground. Start in the high plank position, with both hands resting on the equipment platform and the column straight. Bend your elbows and go down towards the floor. Return. 

Execution: 3 x 10 for beginners and 4 x 15 for advanced.

4. Lateral elevation in the bosu

How to do it: Climb into the woods and spread your legs shoulder-width apart, trying to keep your balance. Holding a dumbbell in each hand (if necessary, improvise with water bottles and bean bags), raise your arms laterally, leaving your elbows slightly bent. Return. 

Execution: 3 x 10 for beginners and 4 x 15 for advanced.

Exercises with bosu for the core

5. Isometric board in the bosu

How to do it: Support your feet on the floor and your forearms on the bosu. Remember to keep your body straight, without throwing your hips up or down or raising your head. 

Execution: 3 x 20 seconds for beginners and 4 x 40 seconds for advanced.

6. Retriever in the bosu

How to do it: In four supports, balance in the bosu. Lift your right arm and left leg, making them straight. Return. Now lift your left arm and right leg. Return.

Execution: 3 x 20 seconds for beginners and 4 x 40 seconds for advanced.

Tip: For an even more assertive result, contact your instructor to determine the exact number of sets and repetitions you should do depending on your fitness level. Also, for better performance, you can get HGH Humatrope 72iu online.

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