Sometimes boredom can and discourages you from continuing with your physical plan. Why not add a BOSU ball to add variety and make your exercises more effective to get toned up and help boost your metabolism? can be that
extra that you were looking for, a boost for your work.
The good thing about a BOSU is that you can do all kinds of exercises with it, from leg work to maintaining
balance about him to
basic exercises and even
cardio work and the upper part of the body. You add an additional element of instability, which requires that
involve plus the
small muscles in your core that help you control your body and maintain balance.
Ultimately you will get a
more intense core trainingno matter which muscles the exercise technically targets, and you’ll improve your balance by using a tool that
challenge stability like a BOSU ball. It can also help improve proprioception (knowing where your body is in space). Have a greater sense of
body awareness It helps you better control your movements, positioning, and both your posture and your ability to exercise with proper form.
As with any new exercise or piece of equipment, it is best to start with the
basic concepts and work with
more complex movements after you have
developed a little his
stability. At first it will be a little difficult for you to balance, but over time you will start to feel more stable.
BOSU Ball Iron
To do one
iron with a BOSU ball, place the
blue side of the device in the
floor. bow down and
hold on to the sides of the
black platform. Extend your legs behind you and rest your toes on the floor. You
body must form a
straight line from shoulders to heels.
Squeeze all the
corethe
buttocks and the
quadriceps, and tuck your butt in a bit to keep your lower back straight. Be sure to
don’t drop your hips or raise your butt to the ceiling. He positions his head so that his neck is in a neutral position and his gaze is between his hands. Hold this position for
30 seconds.
Climb Mountain with BOSU
place the
blue side of the BOSU ball in the
floor and lean over while grabbing the sides of the black platform. Extend your legs behind you to position yourself in a
high plank position. Your body should form a straight line from the shoulders to the heels. Squeeze all the
corethe
buttocks and the
quadriceps, and tuck your butt in a bit to keep your lower back straight. Make sure you don’t drop your hips or push your butt toward the ceiling.
Put your head so that your
neck be in one
neutral position and the gaze is between his hands. Once you are stable in the high plank position, slowly bring the
right knee to chest. Extend right leg back to starting position and immediately
bring left knee to chest. Continue alternating sides for 30 seconds.
BOSU Squat
put the
flat side of the BOSU ball in the
floor. Walk slowly towards the blue side, standing with your
feet further apart than the width of the
hips. The further apart they are, the more stable you will feel, but make sure your feet are firmly
planted on the ball. Bend your knees and push your hips back as you squat down. keep the
contracted nucleushe
raised chest and the
flat back. Push through the heels to return to the starting position. Squeeze your butt at the top. Do 10 repetitions.
Reverse lunge with BOSU
place the
flat side of the BOSU ball in the
floor. Walk slowly to the blue side, standing with your feet hip-width apart. put your
hands in your
hips either
behind your head and step back with your left foot, landing on the ball of your left foot and keeping your heel off the ground. Bend both knees to create
two 90 degree angles with the legs.
In this position, your
shoulders they must be directly
on your hips and you
chest must be
erect. Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. You
rear and you
core they must be
committed. Push through the heel of your right foot to return to your feet, taking it back to meet your right foot on the ball. Do 5 reps on this side, then switch legs and do 5 more reps.
