Many of you may be familiar with the Bosu which has becoming increasingly common as part of a gyms small apparatus for over ten years now. But how many of you actually include it as part of your regular work out program or know why you should? How many of you actually how to make the most of it?

It’s predessor, the ‘’wobble board’’, has been around since the 1970s 9and still is ) but was used mostly by athletes or physical therapists where it was often used for ankle or knee rehabilitation. The concept of stability training crossed over into mainstream training when athletes returning from rehab recognized the additional training benefits of working out on unstable surfaces. The Bosu in particular was invented in 1999.

Working with the Bosu doesn’t seem easy at first especially for beginners so why persevere? For athletes  it is a great sports specific piece of equipment especially for those who ski, snowboard, wind surf and waterski amongst others. But for the rest of us the Bosu can improve our general balance which we lose as we get older and is great for increasing core strength. While placing the spine in the perfect  to make crunches more efficient most Bosu work is also challenging the core throughout your entire exercise routine. The unstable surface also strengthen the knee and ankle joints.

When performing upper body exercises on an unstable surface such as the bosu the exercise becomes more challenging. You can’t ‘’cheat’’ with your technique such as swinging, leaning back or using momentum to move the weight through the air. This means you have to select a weight suitable for performing the exercise with perfect form. This results in the likelihood of less injury. In order for you to not fall off the Bosu the exercise must be performed more slowly meaning the muscle is under tension for longer and so it becomes more effective. The focus should always be on not counting how many repetitions you complete but the length of time the muscle is under tension. Working on an unstable base automatically slows you down.

When using the Bosu to squat and lunge (and there are many variations available and you can use more than one Bosu) you are also using more of the smaller leg muscles than when performing regular leg exercises on the floor.

The Bosu is also a great cardiovascular tool .It doesn’t take up much space both for storage and working out , is low cost and versatile. One can be used alone or in a group situation or in a gym which has several it can be fun to use two or more and provides many more challenging or interesting variations. The Bosu dome can be used in a similar way as an aerobic step and those who enjoy step classes or step intervals often enjoy using the Bosu in this way. The advantage over the step is a greater challenge for the core, leg muscles and the benefit of less impact for the knees.

Bosu cardiovascular workouts don’t have to resemble aerobic classes. At BBD we use the Bosu for challenging boot camp style drills and intervals. It is one of our most popular pieces of apparatus.

55 thoughts on “BOSU TRAINING”

  1. Thanks for your useful article. Other thing is that mesothelioma cancer is generally brought on by the breathing of materials from asbestos, which is a dangerous material. It’s commonly noticed among employees in the engineering industry who’ve long contact with asbestos. It could be caused by residing in asbestos insulated buildings for a long period of time, Family genes plays an important role, and some consumers are more vulnerable towards the risk compared to others.

  2. Greets! I was checking out your website during lunch and wanted to drop a note that I had fun reading it. I wanted to share my site too. You can learn about past lives there. Check it out if you’re interested. Thanks!!

  3. Hiya, I am really glad I have found this information. Nowadays bloggers publish only about gossips and net and this is actually irritating. A good website with exciting content, that is what I need. Thanks for keeping this website, I’ll be visiting it. Do you do newsletters? Cant find it.

  4. Thanks for sharing superb informations. Your website is so cool. I’m impressed by the details that you¡¦ve on this site. It reveals how nicely you perceive this subject. Bookmarked this website page, will come back for more articles. You, my pal, ROCK! I found just the information I already searched everywhere and just could not come across. What a perfect web site.

  5. Wonderful work! That is the type of information that should be shared across the internet. Disgrace on the search engines for not positioning this post higher! Come on over and talk over with my site . Thanks =)

  6. Awsome article and right to the point. I am not sure if this is actually the best place to ask but do you folks have any ideea where to hire some professional writers? Thx 🙂

  7. Undeniably believe that which you said. Your favorite reason appeared to be on the web the simplest thing to be aware of. I say to you, I certainly get irked while people consider worries that they plainly don’t know about. You managed to hit the nail upon the top and defined out the whole thing without having side effect , people could take a signal. Will probably be back to get more. Thanks

  8. Good article. It is very unfortunate that over the last ten years, the travel industry has already been able to to handle terrorism, SARS, tsunamis, influenza, swine flu, along with the first ever true global economic depression. Through it the industry has really proven to be robust, resilient and dynamic, discovering new methods to deal with trouble. There are often fresh issues and the opportunity to which the sector must yet again adapt and respond.

  9. Thanks for giving your ideas. I might also like to state that video games have been ever before evolving. Technology advances and improvements have made it simpler to create authentic and enjoyable games. These kind of entertainment video games were not that sensible when the actual concept was first being tried. Just like other designs of technological know-how, video games also have had to progress through many many years. This itself is testimony towards the fast continuing development of video games.

  10. Thanks for your beneficial post. Through the years, I have come to understand that the symptoms of mesothelioma are caused by the particular build up associated fluid involving the lining of the lung and the upper body cavity. The sickness may start inside chest spot and pass on to other parts of the body. Other symptoms of pleural mesothelioma cancer include weight reduction, severe inhaling and exhaling trouble, vomiting, difficulty ingesting, and inflammation of the face and neck areas. It needs to be noted that some people living with the disease do not experience any serious indications at all.

  11. naturally like your website however you need to test the spelling on quite a few of your posts. A number of them are rife with spelling issues and I find it very troublesome to tell the reality on the other hand I will certainly come back again.

  12. Thanks for the sensible critique. Me and my neighbor were just preparing to do some research about this. We got a grab a book from our local library but I think I learned more from this post. I am very glad to see such fantastic information being shared freely out there.

  13. Please let me know if you’re looking for a author for your blog. You have some really great posts and I believe I would be a good asset. If you ever want to take some of the load off, I’d love to write some articles for your blog in exchange for a link back to mine. Please send me an email if interested. Many thanks!

  14. We are a group of volunteers and starting a new scheme in our community. Your web site provided us with valuable information to work on. You’ve done an impressive job and our whole community will be thankful to you.

  15. You could certainly see your skills in the work you write. The world hopes for more passionate writers such as you who aren’t afraid to say how they believe. Always follow your heart. “The point of quotations is that one can use another’s words to be insulting.” by Amanda Cross.

  16. It is indeed my belief that mesothelioma can be the most fatal cancer. It contains unusual qualities. The more I really look at it a lot more I am certain it does not behave like a true solid cells cancer. In the event that mesothelioma is really a rogue viral infection, then there is the probability of developing a vaccine along with offering vaccination for asbestos uncovered people who are vulnerable to high risk connected with developing long run asbestos related malignancies. Thanks for discussing your ideas for this important health issue.

  17. Thanks for another wonderful article. Where else could anybody get that kind of information in such a perfect way of writing? I’ve a presentation next week, and I’m on the look for such info.

  18. I do believe all of the ideas you have presented for your post. They are really convincing and can definitely work. Nonetheless, the posts are very quick for beginners. Could you please prolong them a little from subsequent time? Thanks for the post.

  19. Appreciating the hard work you put into your website and in depth information you offer. It’s good to come across a blog every once in a while that isn’t the same old rehashed material. Wonderful read! I’ve bookmarked your site and I’m including your RSS feeds to my Google account.

  20. Oh my goodness! an incredible article dude. Thanks Nevertheless I’m experiencing subject with ur rss . Don’t know why Unable to subscribe to it. Is there anybody getting similar rss downside? Anyone who knows kindly respond. Thnkx

  21. Utterly pent subject material, thank you for selective information. “The last time I saw him he was walking down Lover’s Lane holding his own hand.” by Fred Allen.

  22. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your weblog when you could be giving us something enlightening to read?

  23. I want to show some thanks to the writer just for bailing me out of such a difficulty. After looking throughout the online world and meeting tricks which are not helpful, I was thinking my life was well over. Being alive without the presence of approaches to the problems you’ve fixed through your main short post is a serious case, and the ones which could have in a wrong way damaged my career if I hadn’t come across the blog. Your personal skills and kindness in dealing with all things was important. I don’t know what I would’ve done if I hadn’t come across such a thing like this. It’s possible to at this point relish my future. Thank you so much for the reliable and result oriented help. I won’t hesitate to endorse the sites to any individual who needs and wants counselling on this matter.

  24. I have learned a number of important things through your post. I’d also like to mention that there is a situation that you will apply for a loan and do not need a co-signer such as a Federal Student Aid Loan. When you are getting a borrowing arrangement through a regular banker then you need to be able to have a co-signer ready to help you. The lenders will certainly base any decision on the few aspects but the greatest will be your credit score. There are some loan merchants that will in addition look at your work history and come to a decision based on that but in most cases it will depend on your scores.

  25. An fascinating dialogue is value comment. I think that you should write extra on this matter, it might not be a taboo topic but typically people are not sufficient to speak on such topics. To the next. Cheers

  26. Definitely believe that which you said. Your favourite justification seemed to be at the internet the easiest thing to take into account of. I say to you, I certainly get annoyed whilst other folks consider issues that they just don’t recognise about. You managed to hit the nail upon the highest and defined out the entire thing without having side effect , other people can take a signal. Will likely be back to get more. Thanks

  27. I used to be suggested this website by my cousin. I am now not certain whether or not this submit is written by him as no one else realize such distinctive about my trouble. You are amazing! Thanks!

  28. Hi there, just became alert to your blog through Google, and found that it is truly informative. I am gonna watch out for brussels. I will be grateful if you continue this in future. Many people will be benefited from your writing. Cheers!

  29. Oh my goodness! a tremendous article dude. Thank you Nevertheless I’m experiencing difficulty with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting identical rss drawback? Anybody who knows kindly respond. Thnkx

  30. Enjoyed examining this, very good stuff, regards . “It is well to remember that the entire universe, with one trifling exception, is composed of others.” by John Andrew Holmes.

  31. Howdy just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same results.

  32. I’ve been exploring for a little for any high quality articles or weblog posts on this sort of house . Exploring in Yahoo I eventually stumbled upon this website. Studying this info So i’m happy to show that I have an incredibly excellent uncanny feeling I discovered just what I needed. I most definitely will make certain to don’t disregard this website and give it a look on a relentless basis.

  33. Great work! That is the kind of information that are meant to be shared around the net. Shame on the search engines for no longer positioning this post upper! Come on over and discuss with my site . Thank you =)

Leave a Reply