The name of bosu-fitness comes from the simulator of the same name, which commemorates the hemisphere or half of the fitball. More specifically, bosu is a plastic platform in diameter of about 60 – 65 centimeters. It is located rubber hemisphere height of 30 – 35 centimeters.
The stiffness of the hemisphere is adjustable – just release a small amount of air and it will decrease. Fine tuning is necessary for the effective implementation of various exercises and for the opportunity to engage people with different physical training. You can use bosu in different ways: base up or base down. You can jump, sit down, and keep balance – it all depends on the result that you want to achieve.
Bosu-platform is used in the course of various types of training. The thing is that it allows us to work out small stabilizing muscles, which remain motionless in our daily life, and we have about 500 of them. Working with this type of muscles is necessary first of all to develop the spine and learn how to manage your body.
Often you can find the use of bosu-platform for cardio. It is much more effective than when doing regular aerobics, because in addition to training the heart muscle, you need to keep balance.
If you are fond of winter sports, and in particular snowboarding or skating, the bosu-platform will help you strengthen your ankle muscles and develop your vestibular apparatus.
You need to be very careful and cautious when working on the bosu platform. After all, this simulator is quite traumatic. However, avoiding injuries will help you comply with certain rules. Do not try to start the most difficult exercises from the first lessons. Start with the simplest and gradually move to more complex.
Another rule that must be observed when practicing on a bosu platform is a slow pace. No need to chase speed: do everything at a quiet pace. When you become an experienced user of the platform, you can accelerate the pace. Otherwise, training threatens you with sprains and dislocations.
Clothing for classes
As already mentioned, injuries during classes are possible. However, avoiding them will help properly selected form. Sneakers should be high and have a sole that does not slip. They will secure the ankle and not allow him to get injured.
Clothing must also meet certain requirements. The main thing – it should not slide. After all, you will have to do some exercises lying on the platform, sliding material can lead to a certain discomfort.
It will be useful to have a heart rate monitor in training: he will tell you when you need to reset the pace. It will not be superfluous to have something close at hand that you can rely on when you lose your balance.