What is Bosu. 3 simple exercises that will help you get acquainted with the simulator

This unusual projectile is suitable for both men and women.

Bosu is a hemisphere that is designed to perform various balance exercises. In fact, this is half of a fitball: one part of it is convex, and the second is flat.

Anna Motina

World Class Coach

Interestingly, the hemisphere can be used from any side: a rigid straight part can act as a support, and, conversely, a soft semicircular one. So, for example, squats on Bosu become more difficult when the hemisphere is located with the soft part to the floor.

This projectile is rarely used by gym-goers, and very unnecessarily. Its main advantage is the ability to work out the stabilizer muscles, which are extremely difficult to reach in other ways. This is a small musculature that supports our spine and joints, it is very hardy. If these muscles are not turned on properly, global musculature begins to work for them — these are the familiar quadriceps and the widest, very strong muscles. But they should be responsible for the movement of the body in space, for running, grabbing, walking, and not constantly supporting the vertebrae. This is not their function. The ultimate problem is the hypertonicity of the global musculature, which works out, as they say, "both for itself and for that guy."

Training on Bosu allows you to work out the deepest muscles and restore balance to the body. It is enough to include one or two exercises on the hemisphere in your workouts, and this will already bring great benefits. There is no need to "reinvent the wheel", you can use the usual exercises with the hemisphere, which you are probably already familiar with.

Important! You can't use weights in training with Bosu. This can lead to injury.

And now we will tell you about several exercises that will help you get acquainted with the sports hemisphere faster.

Squats

Technique of execution

• Put Bosu on the floor. If you have never tried to practice on a hemisphere before, position it with the convex side up. Stand on it with both feet.
• On the exhale, perform a squat, bending your legs and stretching your arms out in front of you.
• When inhaling, return to the starting position, the legs remain half-bent so that it is easier to keep the balance.
• Do squats at a fast pace.

Balancing

Technique of execution

• Place the Bosu flat on the floor.
• Stand on the hemisphere with both feet or one, depending on your training.
• Spread your arms to the sides and try to keep the balance.

Mountaineer

Technique of execution

• Position the Bosu convex side down.
• Wrap your hands around the edges of the hemisphere, put your straight legs on your toes.
• Pull the knee of one of your legs up to your chest.
• Return to the starting position.
• Repeat the same with the other leg.
• Do it at a fast pace.

Training on Bosu is best used at the beginning of the lesson before the main bulk of the load. Otherwise, working with the hemisphere will be ineffective because your muscles will get tired. An important point is also the warm-up, which in no case should be forgotten. Be sure to put a soft mat next to you in case of a fall. And if you lose your balance at first, do not rush to get upset: this happens even with experienced athletes.