A Bosu trainer is a balance board that can be used with either side up. Both sides of it -- the inflatable dome or the flat plastic surface -- provide different challenges for your muscles. Whether you use the flat side of Bosu for squats, pushups, situps and lunges or stand on the dome while using free weights for such exercises as arm curls, shoulder presses and deadlifts, your muscles respond.
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The Bosu is an effective functional balance trainer, because you have to keep yourself steady while it moves under you. This training carries over to your daily life, when balance is affected by motion. The Bosu trains your body for dynamic balance by coordinating the movements of your left hip and right shoulder, similar to the movement you make when walking. When your opposite hip and opposite shoulder move in a balanced manner, you are steady on your feet when walking, running, or playing sports.
All or None
You improve your muscular strength when you incorporate Bosu training into your workout routines. The strength is combined with better muscular control so your muscles do not fire on an "all or none" principle. For example, you use muscle control when you place your hand gently on a loved one's shoulder, instead of using all your muscular force and pushing them away. The Bosu trainer improves the contractions of your muscles and your control over these contractions.
Slow and Steady
You know you've had a good workout when you feel discomfort in muscles you didn't know you had. Not only do you strengthen your major muscles such as your quadriceps, hamstrings, biceps and pectorals with the Bosu, you also strengthen the smaller, stabilizing muscles. The stabilizers keep your knees from giving out during a squat, your elbows from collapsing during a pushup and your ankles from rolling during a lunge. The unstable surface of the Bosu improves the stabilizers, which leads to overall strength improvements.
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Proprioception involves the awareness of your body in the space around you. When you stand in line at the grocery store, for example, you are aware of your feet in contact with the ground and the distance you are from the shopping cart. As you train your balance on the Bosu, your muscles and the receptors near them, become more efficient at positioning your body in relation to the environment.