Both Sides Up (The BOSU).


Have you questioned what the brand-new tool, which appears like a gigantic blue marshmallow is all about? It's not so merely called a 'Bosu', which is an acronym for "both sides up".

The bosu can be used with solid side down or up producing two distinctive balancing modes. David Weck invented the bosu when he saw a need for a safe and reliable piece of equipment that challenges the users balance, core stability and pro-perception.

The bosu has two special properties. It is really flexible you can use the bosu for lots of training modes such as: stamina, power, cardio, rehab and baltimore bjj stability training. Secondly, no matter what mode of training you are performing on the bosu balance and stability will also be an aspect.

The bosu works terrific as a platform for traditional weightlifting workouts. Leg workouts such as squats and deadlifts, upper body workouts such as dumbbell press and one arm rows can carried out using the bosu as a base of encourage.

Power training such as plyometrics can be carried out making use of the bosu. Try getting on and off the bosu at different angles not only are you carrying out a plyometric however the changes in angles help improve dexterity essential for most sporting circumstances. Group fitness classes using bosu's for cardiovascular exercise can already be found in the USA. If they have not already begun it is only a matter of time prior to a class much like step classes will be started in New Zealand. Jogging or stepping on to the bosu will provide you a cardiovascular response similar to using a rebounder or stepping on to a box.

The bosu works really much the same way as a wobble board is used in rehab. Standing on an unstable platform increases the amount of work the stabilizing muscles have to do to keep balance.

The bosu can be utilized to perform numerous of the very same core stability exercises discovered utilizing a swiss ball. Because of the unique nature of the bosu, brand-new core stability exercise can be carry out such as rollout while kneeling on the bosu or bridging with elbows on the domed side.

The most essential aspect the bosu has to offer is no matter what mode of training you perform balance and stability will also be trained at the very same time. Sporting scenarios put excellent needs on balance and stability, exercises using the bosu offers you a more sports certain style of training. Carrying out squats on a bosu not only enhances stamina instead also places terrific needs on balance and stability.

BOSU workouts

The following exercises can be utilized in addition to a specific existing exercise programme. Before commencing any exercise look for clearance from a doctor. If possible have a certified teacher inspect your method.

Do not hold your breath, breathe out on exertion. Preserve a neutral spinal column position and activate your inner core on before starting exercises. Maintain strategy throughout exercise, as soon as you lose your technique -refrain from! See to it you perform all exercises in a cleared location with no chance of contacting items throughout falls.

The following exercises are not to be utilized as a program; they are simply an example of verity of various exercise modes that the bosu can be utilized.

1. Bosu Squats (Strength training).

Bosu squats can be performed with a barbell, dumbbells, medicine balls or just body weight. Carrying out bosu squats with curved side down boosts the difficultly of the exercise.

Starting position

Feet needs to be width apart, toes forward and somewhat outside. Keep elbows directly under the bar, eyes on the horizon and the chest up. Move with hips initially then knees.

Down phase

Squat as if sitting into a chair, keeping the abdominals strong. Refrain from good if you start to lose your balance or the hips tilts backward. Stop when the thighs are parallel to floor.

Up stage

Drive through your heels using your glutes and quads. Keep eyes on the horizon, abdominals strong and the chest up throughout the motion. Do not lock your knees at the top of the motion.

2. Alternating M/ball Bosu press (Power training).

Mixing elements of power and stability training this exercise can be extremely demanding. This exercise will increase upper body (chest) power when performed with explosive speed. The nature of the exercise will assist enhance coordination and stability of the upper body.

Beginning position

Location two bosu's simply higher then shoulder width apart. Start with the conditioning ball beside the left hand bosu. You can carry out full press-ups or start on your knees depending on your training experience. Position your left hand on the medicine ball and your ideal hand on the bosu to the.

Down and up stage.

As you come up to the beginning position move your left hand initially by rolling the medicine ball to the bosu on the. As you do this location your ideal hand on the medicine ball next the bosu on the.

3. One-legged balance (Balance/Rehab training).

This is a joint stability and balance exercise. A one-legged balance exercise is generally carried out for rehabilitation of the lower limbs, hips or lowers back. Because the bosu produces an unsteady platform, this exercise assists enhance stability of the ankles, knees and hips. When performing rehabilitation exercises, seek guidance from a certified specialist.

Beginning and completing position.

lace one foot on the centre of the bosu. Slowly step up and raise the opposite foot a little of the bosu by flexing your knee. Keep your eyes on the horizon and the chest up throughout entire exercise.

Rollouts on Bosu (Core stability training).

Rollouts on a bosu will put needs on balance and inner core strength. This exercise highlights the have to have a strong integration in between the inner core and the thorax muscles, which in turn, are linked to our legs and arms.

Beginning position

  • Kneel on a bosu while positioning both arms in the middle of a swiss ball, which is about half a metre away. Keep a neutral back and neck position at all times throughout the whole exercise.

    Completing position

    Gradually roll the swiss ball away from the bosu. Keep a neutral back and neck position at all times throughout the whole exercise.



Contact Info

More information are available when you contact us. See details below:


Fred A. Wise 236 Twin Willow Lane .

Fayetteville, NC 283015