Both sides use - this is the full name of the strange object bosu, which is translated from English as "use on both sides." Not so long ago, bosu began to be used in fitness classes.
What is he like? This is peculiar platform in the form of a hemisphere about 63 cm in diameter, about 30 cm high. Depending on the level of preparation and typeload the elasticity of the canopy can be increased or decreased by letting in or letting out air through a special hole. The simulator itself can be used on both sides: a hemisphere up or down.
The result of the exercises on such an unstable surface moreis effective than conventional strength training, because you, in addition to various movements, also have to maintain balance, including the work of small muscles. Classes with bosu strengthen the vestibular apparatus, develop strength and agility, flexibility and coordination, improve posture.
Created this "miracle" in 1999 David Veck - an athlete and, in combination, a coach. Picking up the complex for therapeutic gymnastics, he found that exercises on balance and balance improve the condition of the back. That's when David became the inventor of the elastic hemisphere on a rigid stand.
Studies of the work of bosu showed that The exercises with this simulator strengthen not only the back, but almost all the musclesorganism. Of course, the subject is specific, it is not so easy to resist, but after a few lessons you will be confident and will understand all the charm of classes with bosu. There are almost no contraindications, the only thing is the intervertebral hernia, which, due to the vibration of the unstable platform, can worsen.
During the training, both surfaces of the platform are involved: exercises can be performed on the convex part,and on a flat surface, but they all require additional efforts to maintain equilibrium. For even the most simple movements on bosu you need the participation of small muscle groups, the so-called muscle stabilizers, which are not involved in the process of the usual physical exertion - the same aerobics or power training in the gym.
Learning to learn with bosu can each, regardless of age and level of preparation. They always start from the simplest exercises, they learn to get up on the convex hemisphere and go down from it, stepping straight, then - to do the same steps to the side and back. To get used to the simulator was not so difficult and did not lead to injuries, try to put the feet parallel to each other in the center of the hemisphere, keeping the knees bent. At first, it is also not recommended to engage in a fast pace and make sharp movements - it will all be a little later.
For, so that the classes are convenient and effectiveyou will need free space aroundbosu, so that it was comfortable not only to stand, but also to lie on it, and, of course, comfortable shoes. And also make sure that the platform is well inflated and spring-loaded. On the set of exercises bosu something like step aerobics, but it does not have such complex choreographic combinations, here and so you need to make extra efforts not to fall.
Like any other workout, classes with bosu begin with a warm-up. It involves the ascent to the hemisphere from differentsides, stand on both legs, then - on one, etc. The direction of the main part of the lesson is determined by the coach. This can be cardio or strength exercises, stretching or interval training, when different types of loads alternate. Beginners are not recommended to immediately engage in strength training, it is better to start with simple aerobic exercises.