BOSU (BOSU) training. What is it in fitness, benefit

Fitness classes aimed at developing balance and coordination solve several problems at once: they strengthen muscles, develop strength and endurance, and also teach to fully control the work of the body.

For training, simulators are most often used that provide an unstable body position and cause difficulties in maintaining the correct position. One of these options is the BOSU-sphere: training on it is the performance of exercises familiar to every athlete with a non-standard method.

What is it in fitness

BOSU training is a program aimed at active muscle development and strengthening of the vestibular apparatus. Exercises are performed on a rubber hemisphere: due to the unstable position of the body, a large number of stabilizing muscles are included in the work, and even the simplest elements become difficult to perform.

The main point of the classes is to do the exercises while standing directly on the dome. To complicate the platform, turn the convex side down, and stand with their feet or rest their hands on the plastic base. This option is more difficult, because the machine itself will be unstable, and strong muscle tension will be required to maintain the position.

Classes on the hemisphere are similar in principle to step aerobics: here you also need to work with a platform, using it as a support. The difference is that it is much more difficult to maintain balance, it takes a lot of strength and energy, so the training will be more effective.

To master BOSU, no special skills or special inclinations are required: even beginners can do the exercises. The first workouts can take a long time to work with maintaining balance and concentration, but later the body will adapt and the exercises will become more fruitful.

BOSU training is a versatile way to improve your figure. It can be used in the cardio version, where keeping the pulse in the fat-burning zone is at the forefront. For this, a set of the simplest elements is selected and performed at high speed.

The strength training option involves the use of your own body weight or additional weights in the form of dumbbells. Before starting weight training, you need to work out all the movements on the hemisphere without it.

What is a simulator

The BOSU simulator is a large convex platform: outwardly, it resembles a half of a gymnastic ball set on a solid flat support. The full name is "Both Sides Used", which literally stands for "used by both sides", that is, it can be installed for training both on the platform and on the convex side.

The simulator was invented in 2000 by an American athlete. According to one version, with his help, he was recovering from an accident, and in the process of rehabilitation he discovered that exercises on the hemisphere not only relieve back pain, but also strengthen the muscles of the whole body.

The height of the hemisphere is approximately 30 cm, the diameter of the platform is 60-65 cm; many models are complemented by two handles for ease of use.If necessary, the platform inflation can be adjusted: its weakening or strengthening will change the load level.

The benefits of classes

Fitness training with a hemisphere BOSU is aimed at developing the coordination of human movement and the ability to maintain balance on an unstable surface. The result is achieved by strengthening the stabilizing muscles of the body.

In addition, the following positive properties of classes are distinguished:

• The simulator is safer in comparison with its counterpart - fitball. Falling from the hemisphere is virtually impossible due to the stable base and low height.
• Exercises are performed from a standing or sitting position, or with an emphasis on a hemisphere. A well-chosen complex will work all the muscles of the body without the involvement of additional exercise equipment.
• The simulator does not require specific knowledge and skills, it is easy to use.
• Strengthens the vestibular apparatus.
• The muscles of the body are constantly being worked out, even at the time of performing exercises for other muscle groups. It builds the muscle frame, maintains an erect posture and reduces back pain.
• With the help of the BOSU simulator, exercises from home exercises are made more difficult. Planks, push-ups, swings, and bends will become more effective, reducing the stress on the joints.

The simulator is used in rehabilitation measures for back or joint injuries. The training program in this case must be agreed with the attending physician or exercise therapy instructor.

Who is the exercise for?

Training on BOSU hemispheres is available to an athlete of any level, including absolute beginners in the world of sports... The first classes are recommended to be carried out in a fitness center, where the instructor will be able to assess the physical data of a person and select the correct level of load.

In addition, the simulator is used:

• For pilates and stretching... These areas of fitness are characterized by unhurried and thoughtful work on the body, using gentle stretching and holding difficult positions. The BOSU trainer used as a support will increase the tension of the stabilizing muscles.
• For rehabilitation activities... Movements on the platform load the muscles of the trunk and legs without using additional weights. It is suitable for people suffering from spinal or joint problems or recovering from an injury.
• For additional training for professional athleteswho require developed coordination of movements and the ability to control their body. Classes are suitable for basketball players, snowboarders, skiers.

BOSU workout is a great way to diversify your fitness routine without resorting to complex equipment. You can work with them both in a sports club and at home.

Disadvantages and contraindications

Training with BOSU should be started with familiarization with the disadvantages of the device and contraindications to the use of a fitness machine. This will help to objectively assess the need for its use, as well as to approximately predict the result of classes.

Disadvantages of training with BOSU:

• Heavy load on the lower legs... After the first exercises, you may experience severe fatigue and pain in the muscles of the lower leg due to excessive tension. Improper positioning of the feet can provoke ankle sprain.
• In case of coordination disorders, exercises on the BOSU simulator will cause difficulties... It is necessary to focus on developing balance by performing elements with your own body weight. It is not recommended to use additional weights.
• It is impossible to use large dumbbell weights on the hemisphere due to the high risk of injury and the weight limit of the machine to approximately 150 kg. It is necessary to familiarize yourself with the exact indicator of the permissible weight indicated on the package before starting classes.
• High price... The average cost of a simulator is 5-6 thousand rubles, so buying it for home use is not always rational.

Contraindications to training with BOSU are:

• severe violations of coordination of movements;
• diseases of the cardiovascular and respiratory system;
• period of exacerbation of the disease of the musculoskeletal system;
• overweight.

People with sudden jumps in blood pressure and dizziness are advised to avoid training on the hemisphere, or to conduct them under the supervision of a trainer.

Workout exercises

The training program for the BOSU hemisphere begins with the simplest movements in the form of steps on it, maintaining balance and subsequent descent. When the vertical stance on the simulator will not cause difficulties, they move on to working out exercises with their own body weight.

Push ups

Performing push-ups on a hemisphere is a difficult exercise; beginners and girls are advised to start their workout with their knees on the floor, and not with their toes.

Execution technique:

1. Turn the hemisphere over with the convex side down, place the palms on the edges of the base. Knees or feet rest on the floor, stretching the body in one continuous line.
2. As you inhale, bend your elbows, lowering the body down.
3. They touch the surface of the simulator with their chest and straighten their arms as they exhale, returning to the starting position.

When performing, the back is kept straight, does not round or bend in the lower back, the neck and head do not hang down. To complicate the movement, the legs do not rest on the floor, but on a stand of the same height as BOSU.

Squats

They are performed in 2 versions: the ball is placed on the convex side or on a flat base. When working with the convex side up, it is important to maintain the correct position: the feet are placed parallel to each other, the knees are always slightly bent.

Execution technique:

1. They stand on the working surface of the simulator, lower their hands along the body or fold their palms into a lock near the chest. The back is straightened, the head is pulled up, the stomach is tucked up.
2. Bend the legs to a right angle at the knees, pulling the pelvis back. The heels should be firmly pressed to the surface, the lower back should not bend.
3. They return to the starting position.

When placing the hemisphere with the convex side down, it will be much more difficult to maintain balance, since the simulator sways in different directions. The movement should be careful, but strong, so that BOSU sway as little as possible.

Lunges

The hemisphere is placed flat with the bottom down. You can perform in 2 versions: side or straight lunges.

Execution technique:

1. To perform a straight lunge, stand in front of the simulator and place your foot in the center of the dome. Hands are lowered along the body or locked in a lock in front of the chest.
2. Bend the knees, lowering the body down. The body is kept in a vertical plane, avoiding blockages to the sides.
3. Without touching the floor with the knee, they return to the starting position. After completing the required number of approaches with one leg, change sides.

When moving, avoid springy movements that swing the surface of the hemisphere.

Recommendations:

1. To perform side lunges, they stand on the side of the simulator, the foot is placed in the center of the dome. The other leg is set aside.
2. Shift body weight onto the leg on the simulator; at the same time, they bend it at the knee joint. The second leg remains fully extended and moves after the body towards the supporting limb.
3. They return to the starting position, repeat the movement.

When performing both options, it is important to control the position of the feet: they should be parallel to each other.

Plank

Due to the unstable support, this option will be a complicated type of the usual bar. In the first few sessions, the athlete may be faced with the fact that the execution time will be shorter than when working on a hard surface, while the efficiency will be higher.

Execution technique:

1. Take an emphasis lying: the toes rest on the floor, the arms are bent at the elbows and laid on the dome parallel to each other. The elbow joint should be strictly under the shoulder.
2. Hold the position for the maximum amount of time, or perform 3 - 4 sets of 15-20 seconds each.
3. Then they kneel down and remove their hands from the support.

When doing it, it is necessary to ensure that the back always remains straight, without deflection in the lower back. If the body involuntarily falls down, then you should pause and rest.

Bridge

The BOSU exercise technique is similar to the classic version on a hard surface:

1. They lie on their backs, the feet are placed on the center of the dome, parallel to each other. The lower back is firmly pressed to the floor, the arms are extended to the sides or along the body with the palms down.
2. Raise the hips up so that the body forms an even straight line from the shoulder blades to the knees.
3. They fix the position at the top point for 1-2 seconds, then return to the starting position.

The hips should be lifted as high as possible, strongly straining the gluteal muscles. On the last repetitions, a burning sensation and tremor may appear in them.

One way bike

To work out the muscles of the press use the exercise "one-way bike". The platform is placed on a flat base with the dome up.

Execution technique:

1. The shoulder blades and lower back are placed on a hemisphere, the legs are bent at the knees, resting on the surface of the floor. The hands are locked behind the head, the elbows are directed to the sides.
2. Raise the right leg and stretch it parallel to the floor. The left limb serves as a support.
3. Bend the right leg at the knee and pull it to the chest. At the same time, the body is twisted, directing the right elbow towards the knee; touch them whenever possible.
4. They straighten up and, without putting their feet on the floor, repeat the exercise.

After completing the required number of repetitions in one approach, change sides and perform movements with the left leg. The limb is moved towards the right elbow.

Workout options

When drawing up a training program and choosing exercises, it is necessary to focus on the type of training used and the availability of additional equipment.

Functional training is aimed at developing muscles and strengthening neural connections between muscles and the brain, therefore, it is based on the movements performed by the body every day in everyday life: squats, jerks, bends, lunges.

Strength training is characterized by some isolation of muscle groups: the exercises consistently work out the muscles of the chest, back, legs or arms. The types of training can be alternated, achieving an increase in the effectiveness of training.

Functional training

The duration of training on the BOSU hemisphere is from 35 to 50 minutes. Classes begin with a warm-up, doing it carefully and thoughtfully to avoid falling and injury.

An example of a training program after a warm-up:

• Squat swing... Turn the simulator upside down, stand with your feet on the platform, squat down. Swing from side to side, pressing on the edges with your feet. The arms bent at the elbows are moved along the body so that when the right knee is raised, the left hand comes forward, and when the left knee is lifted, the right hand moves forward. The exercise looks like a skating run, but is done in one place.
• Squats. Stand on the simulator with both legs, squat, maintaining balance. In one approach, 10-15 repetitions are performed.
• Rolling Platform Dips... Turn the simulator upside down, take an emphasis lying. Push-ups are performed, at the bottom point, the simulator is rolled from one edge to the other from 1 to 4 times, returned to a straight position and only then the arms are straightened.
• "Rock climber"... They put the platform on a flat base, take an emphasis lying down, put your palms on the simulator. Bending your knees alternately, pull them to your chest. The movement is performed at a very fast pace, imitating running.
• "Spider"... The simulator is placed on the convex side, hands rest against its edges; the legs are straightened, focusing on the fingers. With the left leg, take a wide step forward, bending the leg at the knee. The foot is placed on the floor near the left hand. Move the leg back, repeat the movement with the right limb. Alternate legs at a fast pace, performing 15-20 steps with each leg.
• "Side jumping"... They put the simulator on a flat base, stand to the left of it, legs wide apart. The left leg is in the center of the dome, the right leg rests on the floor surface. With a strong push of the right leg, they jump over the canopy so that the left foot is on the floor, and the right foot drops to the center of the canopy. Push with the left foot off the floor, returning to the starting position.
• "Squat with jumping on the machine"... BOSU is placed on a flat base; stand so that the simulator is between the legs. They squat, spreading their knees to the sides, touch the dome with their palm. Jump up, while bringing the legs together. Land with both feet on the machine. They jump down, spreading their legs to the sides.
• "Twisting"... They sit on the canopy of the simulator, slightly tilt the body back. The legs are bent at the knees and lifted off the floor, balancing on the sacrum. Hands, slightly bent at the elbows, spread apart, catching balance. The knees are pulled towards the chest, then straightened back. Without touching the floor with the feet, repeat the movement.

At the first acquaintance with the simulator, it is recommended to perform exercises in 1 - 2 sets. After adaptation, they switch to full-fledged training, performing each movement for 3 - 5 approaches, each for 10-20 repetitions.

Power training

The exercise program can be tailored to the muscles of the entire body or to a specific problem area. In the classroom, they use their own body weight or additional burden in the form of dumbbells.

Exercises:

• Dumbbell lunges. They stand in front of the simulator, hands with dumbbells are lowered along the body. They put the right foot on the dome with the left leg straight. Bend the legs, dropping into a lunge, keep the back straight. Return to starting position. After completing the required number of repetitions, change the leg.
• Back lunges... Hands with dumbbells are kept lowered along the body, the right leg is in the center of the dome, the left limb is attached to the simulator, but is not a support. Take a step with the left leg back, put it on the floor and lower the body down, bending the knee. They return to the canopy, putting the left foot on the supporting leg, and repeat the movement. Then they change the leg.
• Curls for biceps, standing on one leg... They stand on the center of the dome, raise one leg, bending it at the knee. Holding this position, they begin to perform curls with dumbbells. The elbows are pressed to the body, the hands move from the waist to the shoulders and back. Then they change the leg and repeat the exercise.
• Bulgarian lunge... They stand with their backs to the platform, put one foot on the center of the dome, hold their hands with dumbbells down along the body. Bend the knee, performing a lunge, then return to the starting position.
• Raising arms to the sides... They stand on the platform, hands with dumbbells lowered along the body. Raise your arms up to a parallel line with the floor, then lower them.
• Romanian cravings... Turn the simulator upside down, stand with both feet on a flat surface. Hands with dumbbells are held near the front of the thighs. Keeping the back and legs straight, lean forward, slightly pulling the pelvis back. The dumbbells slide along the front of the legs. Having reached the knees, they carefully return to the starting position.

The set of exercises is supplemented with elements of your choice. Depending on the presence of problem areas. Before you start strength training with BOSU, you need to make sure you can maintain balance on it.

Tips for Beginners

BOSU training is a good option for exercising both at home and in the gym.

Due to the characteristics of this sports equipment, the following points should be considered in advance:

• Sneakers must be worn for each lesson. Preference should be given to models with non-slip soles and fixing the ankle joint.
• In the first sessions, dumbbells are not used, the athlete must get used to keeping the body on the platform in the correct position.
• It is not recommended for beginners to use BOSU with the convex side down in exercises in a standing position, as it is more difficult and dangerous to maintain balance on the platform.
• In the first trainings, you should not inflate the ball as much as possible.The lower the degree of its elasticity, the easier it is to maintain position on it.
• Each workout must begin with a warm-up and end with a stretch.
• When buying a projectile, you should carefully check it, the sphere should not deflate.
• It is better to give preference to platforms with a non-slip surface.
• When choosing, you should pay attention to the maximum permissible weight, since some models can only withstand a load of up to 100 kg.
• The kit must include an original pump for inflating the platform.
• Some models are produced complete with expander; they will help to further work out the muscles of the arms and trunk.

Effective training on the BOSU hemisphere is an excellent option for athletes who want to improve their sense of balance and coordination of movements.

It should be understood that it will not be possible to excessively increase muscles in volume or significantly increase endurance using this simulator. Its main function is to develop and strengthen the stabilizing muscles of the core and to improve body balance.

Video training on the hemisphere BOSU

Exercises on the BOSU hemisphere for beginners: