Bosu Training Ball Posted on Rabu, 19 Januari 2011 |

The latest rave to hit fitness centers across America is the BOSU balance trainer. You may have seen it in the gym: a large blue rubber ball that's been cut in half with a platform on the bottom.

This cross-training fitness invention has its origins in the field of medicine, balance, functional and sports specific training. It offers a unique way to work on balance, core strength and aerobic conditioning.

The BOSU Balance Trainer can be used on both sides ( the name is an acronym which stands for "Both Sides Up"). You'll get different types of balance exercises depending which side of the BOSU is up, be it the rounded bouncy dome part or the flat 25 inch platform. You can use it ball-side-up to challenge lower body balance and stability or use the platform to target upper body strength. Working your balance in two different ways on both sides, now how creative is that?

Now let's see what you can do with a BOSU trainer. You can step, walk, run, hop, jump and leap
on it. Or do some stretching. With the ball side up, you can stand, squat, sit or use it just like you would a step for aerobics; the difference is your body has to constantly shift and contract to stay aligned. This not only helps burn more calories, but enhances coordination and balance. Turn it over and you can use it as a bench (for strength training), push ups or just sitting on it to test your balance. While standing or kneeling on the dome, you can move the upper body lower, higher, to the sides or by reaching for and picking up cards from various locations on the floor, or by touching and/or relocating cones that have been placed in close proximity to the dome. It’s great for working your trunk too. Maintaining spinal alignment is important to low back health and sports performance.

Most of the U. S. Olympic teams and numerous professional athletes use BOSU conditioning and training as well. "I implement the BOSU trainer during our off-season program for core strength training and rehabilitation of ankle and knee problems” says Bennie Wylie, Assistant Strength Coach of the Dallas Cowboys. “It is a great piece of equipment and gives us an important extra dimension to our overall fitness program. Almost all of the players use the BOSU trainer in some fashion on a regular basis."

Next time you see the BOSU in your gym, give it a try and see how it works. Don't be discouraged the first few times if you find it difficult to balance or train. Over time you'll be able to stand on the BOSU with your eyes closed and perform exercises fully utilizing your body and mind.

Enjoy the benefits!