For those unfamiliar with the BOSU Balance Trainer, it is a hard plastic surface on one side, and a half exercise ball on the other. This piece of fitness equipment was created in 1999, and is commonly used in gyms in the global environment. Trainers use the BOSU frequently as part of their balance workout routines.
The problem with this piece of versatile equipment is that not enough people know what kind of exercises to do on it, or the health benefits of using this strange tool. In this article, I'm going to post the fitness benefits of the BOSU and some fundamental exercises on the BOSU you can add to your workout routines. The BOSU is not just great as a warm up tool, but you can use the BOSU for your entire workout if you want to!
Benefit #1: Enhanced Workout Intensity
Gym weight machines are designed for strengthening isolated muscles and building endurance through the pushing or pulling motion on guided tracks. On the other hand, dumbbells and bar bells are free weights, meaning that they offer more free flowing types of fitness exercises. The BOSU is added on to free weight training as a means to add difficultly to simple exercises. The BOSU forces the athlete to brace their core muscles through any type of exercise. Dumbbell raises while standing on a BOSU forces the athlete to focus on two things at once. Even lunges or squats become hard to do due to the BOSU's instability.
Benefit #2: You Only Need One BOSU
The BOSU trainer can be used for flexibility, balance, and even strength training. The ability to use both sides of the BOSU gives it amazing versatility. Push ups on a BOSU is a good example. One can use either side of the ball to enhance the difficulty in different ways. Given 30 minutes a day, one can complete a full body workout with the BOSU ball alone.
Benefit #3: The BOSU Makes It Fun!
We don't want to do something if it's no fun. Working out and exercising should be the same way. I disagree with doing the same thing and hitting the same muscle groups week after week. It's easy to hit plateaus this way and stunt your growth in reaching your workout goals. The instability of the BOSU is a constant challenge, and even pro athletes use it to keep their workouts entertaining.
Benefit #4: Easy to Store, Maintain, and to Keep at Home
I own a BOSU Trainer at home and use it quite often. The simple initial set up of it took approximately ten minutes, and I've never had to fix it or maintain it ever again. In my apartment, I store it in the corner of my living room and I don't even notice its existence because it takes such minimal space. On the day where going to the gym is too big of a hassle, I enjoy working out with my BOSU for about 45 minutes in front of the TV. Lastly, the BOSU weights about 20-30 pounds, so it is highly maneuverable and easy to take from one place to the next.
Simple Workouts to Try on the BOSU
For those who wish to try the BOSU, there are some simple exercises you can use to test out how it feels for you.
1) Front Plank: Seen in the photo below, place your elbows on the BOSU. Tighten your core muscles and plank on the BOSU. Do your best to keep your body still, as your bottom and back may arch to compensate for the instability.
2) Push-ups on a BOSU: place your hands on the flat side of the BOSU. Get in push up position, and do about 10-30 push ups. Keep your body level on this one as well.
3) Lunges on a BOSU: Perform some simple lunges like show in the picture below. Perform about 10-30 lunges with both feet.
The versatility, uniqueness, and benefits of the BOSU Balance Trainer is unmatched by most if not all traditional workout equipment. The BOSU is perfectly fine on its own, but works even better with any piece of fitness equipment such as the barbell or dumbbells. It is clear the BOSU can enhance your gym workouts, or it can give you a creative and fun way to workout at home. Either way, the BOSU is without a doubt a worthwhile fitness asset.
The problem with this piece of versatile equipment is that not enough people know what kind of exercises to do on it, or the health benefits of using this strange tool. In this article, I'm going to post the fitness benefits of the BOSU and some fundamental exercises on the BOSU you can add to your workout routines. The BOSU is not just great as a warm up tool, but you can use the BOSU for your entire workout if you want to!
Benefit #1: Enhanced Workout Intensity
Gym weight machines are designed for strengthening isolated muscles and building endurance through the pushing or pulling motion on guided tracks. On the other hand, dumbbells and bar bells are free weights, meaning that they offer more free flowing types of fitness exercises. The BOSU is added on to free weight training as a means to add difficultly to simple exercises. The BOSU forces the athlete to brace their core muscles through any type of exercise. Dumbbell raises while standing on a BOSU forces the athlete to focus on two things at once. Even lunges or squats become hard to do due to the BOSU's instability.
Benefit #2: You Only Need One BOSU
The BOSU trainer can be used for flexibility, balance, and even strength training. The ability to use both sides of the BOSU gives it amazing versatility. Push ups on a BOSU is a good example. One can use either side of the ball to enhance the difficulty in different ways. Given 30 minutes a day, one can complete a full body workout with the BOSU ball alone.
Benefit #3: The BOSU Makes It Fun!
We don't want to do something if it's no fun. Working out and exercising should be the same way. I disagree with doing the same thing and hitting the same muscle groups week after week. It's easy to hit plateaus this way and stunt your growth in reaching your workout goals. The instability of the BOSU is a constant challenge, and even pro athletes use it to keep their workouts entertaining.
Benefit #4: Easy to Store, Maintain, and to Keep at Home
I own a BOSU Trainer at home and use it quite often. The simple initial set up of it took approximately ten minutes, and I've never had to fix it or maintain it ever again. In my apartment, I store it in the corner of my living room and I don't even notice its existence because it takes such minimal space. On the day where going to the gym is too big of a hassle, I enjoy working out with my BOSU for about 45 minutes in front of the TV. Lastly, the BOSU weights about 20-30 pounds, so it is highly maneuverable and easy to take from one place to the next.
Simple Workouts to Try on the BOSU
For those who wish to try the BOSU, there are some simple exercises you can use to test out how it feels for you.
1) Front Plank: Seen in the photo below, place your elbows on the BOSU. Tighten your core muscles and plank on the BOSU. Do your best to keep your body still, as your bottom and back may arch to compensate for the instability.
2) Push-ups on a BOSU: place your hands on the flat side of the BOSU. Get in push up position, and do about 10-30 push ups. Keep your body level on this one as well.
3) Lunges on a BOSU: Perform some simple lunges like show in the picture below. Perform about 10-30 lunges with both feet.
The versatility, uniqueness, and benefits of the BOSU Balance Trainer is unmatched by most if not all traditional workout equipment. The BOSU is perfectly fine on its own, but works even better with any piece of fitness equipment such as the barbell or dumbbells. It is clear the BOSU can enhance your gym workouts, or it can give you a creative and fun way to workout at home. Either way, the BOSU is without a doubt a worthwhile fitness asset.
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