Platform BOSU: what is it, pros and cons. Top the best exercises with the BOSU.

BOSU is a versatile balance platform, which will be an effective tool for any fitness workout. In appearance, the platform resembles a fitball, only in “truncated” form.

It was developed in 1999 by a specialist David Weka as a safer alternative to the exercise ball. The name BOSU is derived from the expression Both Sides Up, which in this case means “use both sides”.

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On the platform of the BOSU

Trainer BOSU is a rubber hemisphere that is installed on the hard plastic base. The platform diameter is 65 cm and the height of the hemisphere – approximately 30 cm complete with BOSU offers a pump with which you can pump air into the dome part. The more inflated hemisphere, the more elastic it is and the harder it is to perform the exercises.

While training with BOSU, you can perform the exercises as a support for the hemisphere, based on a flat platform. As a rule, the domed side is used for aerobic and strength exercises, and when the ball is inverted, it becomes a tool for the development of balance and coordination. This versatility was the reason for the popularity of this new sports equipment all over the world.

Balancing platform Bosu can be used in almost any fitness programs: aerobics, weight training, Pilates, stretching. BOSU are used extensively in professional sports: basketball, downhill skiing, snowboarding, gymnastics, tennis and even martial arts. Olympic athletes use these balls to improve muscle strength and develop balance. Also, the platform is vital in physical therapy for an easier recovery after injuries and also to prevent them.

First time workout on the BOSU may seem unusual and even difficult. Do not worry, this is perfectly normal, over time you will be able to perform exercises better and better. Do not rush and proceed directly to the complex class. To begin, select a simple motion to get used to a new trainer and find a good solid base.

The benefits of exercises on the BOSU platform

1. BOSU one of the most versatile exercise machines. You can use it for stretching, Pilates, exercises for balance, rehabilitation exercises, and aerobic, plyometric and strength training.
2. This is a great way to complicate traditional exercises and increase their effectiveness. Pushups, lunges, squats, planks – all of these exercises run on the platform of the BOSU is much more difficult, which means you will burn more calories and improve your body even faster.
3. Core muscles to be active during the entire time while you keep the balance on the ball to help stabilize your body. This ensures the load on the muscles of the stomach and back even during the execution of exercises aimed at other body parts.
4. Bare a more secure type of equipment than an exercise ball. Fitball if you have a risk to fall or slip off the ball and injure themselves when using balance platform is virtually eliminated. First, it is assumed BOSU sustainable basis. Secondly, the height of the hemisphere is two times less than that of the fitball.
5. Platform BOSU will help you to improve the functioning of the vestibular apparatus, develop balance and coordination. It is useful to you in real life and playing other sports. And it is not necessary to perform any complicated exercises. To develop balance and sense of balance even just standing on the ball.
6. In order to keep balance on the platform, you are forced to use deep stabilization muscles. During normal exercise the deep abdominal muscles not involved in the work, which is why there is muscle imbalance and back pain. Regular training with the BOSU will help you to avoid this.
7. BOSU can be called a much more versatile piece of sports equipment than, for example, equivalent fitball. You can practice sitting and lying on the hemisphere, but also standing on her feet or knees. You will have the opportunity to do even more useful exercises for the whole body!
8. The balancing platform is very easy to use. For doing exercises with fitball, as a rule, you need to find a special exercises. Boss will be your auxiliary tool for performing the usual exercises, but with the bonLisa efficiency.
9. BOSU will add variety to your workouts. Routine exercises that are repeated from lesson to lesson, don’t bring high efficiency and can even discourage fitness. In this case the aid will come extra sporting equipment (e.g., fitball, medicine balls, elastic band) that will help you upgrade your Arsenal of exercises and workouts.

Disadvantages BOSU

1. One of the main disadvantages of the hemisphere BOSU is the price. The average cost of such a simulator is 5,000-6,000 rubles. In comparison with the same exercise ball, the difference is considerable and not in favor of the Boss.
2. The balancing platform is yet to gain widespread popularity. You will find a large variety of video workouts from BOSU even in comparison with, for example, a yoga ball or a fitness band.
3. Exercises on BOSU puts a load on your lower legs. Sprain ankle is a common injury in those who regularly take on the hemisphere. It is very important to put the feet parallel to each other in the center of the hemisphere, keeping the knees bent. But at home workouts not everyone pays attention to proper technique.
4. If you have problems with balance and coordination, it exercises on the ball you will perform difficult. In this case it is better not to hurry to buy BOSU, and focus on development of balance through the standard exercises with the own weight. It is also not recommended to use Bare people with frequent dizziness and sharp jumps of pressure.
5. Being engaged in balancing the platform of the Bosu is almost impossible to use serious weight dumbbells. First, it is unsafe because you need to keep the balance. Second, the balloon has a weight restriction (about 150 kg, exact values can be found on the packaging). This means that the serious strength training with BOSU exercise will not work.

15 effective exercises with the BOSU

Get 15 effective exercises with a BOSU that will help you to lose weight, tighten body, burn calories and get rid of problem areas.

1. Pushups based on hemisphere:

2. Squats:

3. Attacks:

4. Squats with rotation of the body:

5. The knees up in the bar:

6. The knees in plank No. 2:

7. Side plank with leg lift:

8. The bridge:

9. Leg lifts on all fours:

10. Twisting:

11. Twisting-bike:

12. V-crunches:

13. Superman:

14. Jumping in the strap on the platform:

And any standing exercises on the BOSU hemisphere, including working with dumbbells for arms and shoulders, tilts, turns the body, leg lifts:

For photos thanks to youtube channels: The Live Fit Girl, Shortcircuits with Marsha, BodyFit By Amy, Bekafit.

Tips for training on a BOSU:

• Always engage only in sneakers. Choose a model with a non-slip sole to provide protection to the ligaments.
• The first time don’t use a dumbbell, standing on a domed hemisphere, until you are confident to keep the balance.
• Not recommended for standing on BOSU upside down (on a plastic platform).
• The less elastic the ball, the easier it is to perform the exercises. So don’t inflate it to the maximum in the first week of use.
• When you stand on the dome side of the treadmill, carefully follow the placing of the feet. Foot position closer to the center, they must be parallel to each other. Keep your knees bent.
• Start your lesson with a warm-up, end with stretching.

4 shelf video training with the BOSU

If you love to have at the ready training, we recommend you to try the next video with the BOSU platform:

1. Training of the whole body with the BOSU (25 minutes)

2. Training of the whole body with the BOSU (20 minutes)

3. Stomach + legs + cardio with the BOSU (20 minutes)

4. Pilates with the BOSU (20 minutes)

The Bosu platform is becoming an increasingly popular tool in training. You can purchase a simulator for home use, and can work with him in the hall. Start improving your body, strengthen a muscular corset and to develop effective balance trainer BOSU.

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