- 58cm diameter Bosu
- Includes inflator
- With elastic bands included
- Maximum weight: 140Kg
What is Bosu?
Both sides up or Bosu, is a training accessory that is characterised by being a semi-sphere bound to a plain a rigid surface.
Its creator, David Weck, created it to provide a wide and safe range of possibilities when it comes to focusing our workout, and that the conventional fitball did not have.
It is made of a plain, robust, and non-slip base, and a semi-sphere that is inflated.
It is made with resistant materials that are capable of supporting loads such as the weight of our body (some models can support up to 180Kg), and all the exercise that we will do on it.
What is it and how can we use it?
The Bosu is used to generate instability and/or unbalance which will help us improve the abilities that we have lost or to enhance them.
Human beings move constantly through space, and with the Bosu we will help our brain to relate to the hippocampus in order to obtain a better response of the perception of the environment, which will develop our balance.
When compared to the exercises that we do in machines or with our own body in order to develop muscle mass and certain bigger muscles that are in charge of movement in general, the BOSU will improve the ability and toning of the deepest muscles in charge of stabilising the body overall, and more specifically, the 'core' area. The influence of the core for a good postural health is really important in order to avoid disorders and injuries.
We should not forget about the importance of propioceptive work.
The propioception is our body's ability to detect the movement and position of our joints at all times, and that triggers, for example, when we stumble or fall by correcting our position in order to avoid any injury.
When we suffer a joint injury, we lose this ability and we must restore it in order to get a proper recovery and functionality. The Bosu is a very useful tool to re-adapt the propioceptive ability of the joints.
Apart from what was previously mentioned, we can also use it to improve our flexibility. While passive stretching uses gravity or an external force in order to create tension in the muscle, in active stretching the musculature is used to move a specific area while we stretch.
With the Bosu, we can work flexibility in a dynamic and functional way since we do not eliminate the energy that we generate from the tension.
The Bosu is a very versatile tool since it can be used for both sides and each one will provide a different instability. We can position over the semi-sphere and play with its concave shape and the tension it generates. Or we can position on its plain surface, which will facilitate a more stable base for us and a greater instability at the same time.
This tool offers an endless amount of possibilities when it comes to carrying out exercises since it also combines with other tools such as Fitballs, TRX, or similar ones, even with weights, kettlebells, or resistance rubbers.
Benefits and advantages of training with Bosu
All exercise that implies the stabilisation and the proper functioning of our drive system will be beneficial for us and our health:
- Improves the propioceptive ability, which reduces possible injuries, by reinforcing the tendons and ligaments.
- Promotes a greater balance.
- Enhances abdominal musculature which is so important for the structural health of the body.
- It develops our strength, muscle and cardiovascular resistance.
- It helps to solve problems of muscle compensation.
- Improves our posture by toning the muscles that may be decompensated.
- Improvements in flexibility, agility, and coordination.
- It allows the development and stimulation of the muscles in a different way due to the different ways of contraction that we produce when we are on the bosu, such as isometric contraction.
- We can carry out specific transfers for almost any sport through a variety of exercises that involve static and dynamic balance.
Advise for its use
When it comes to using the bosu, it is important to take into account that we are not used to deal with these instability conditions in our daily lives, which is why:
- You have to make sure that there are no objects close to you with which you can get hit in case you lose your balance and fall.
- Try to have someone close to you that will help you to get positioned, it will provide both confidence and safety.
- Begin with easy exercises and move on to complex ones.
- Do not advance if you do not control the previous exercises.
- Use it for exercise that truly produce some kind of improvement, otherwise it can produce injuries.
- Try to position yourself in the centre, both in the plain base as in the semi-sphere.