Massage hemispheres are one of the most successful inventions in the sports industry. Training on such a simulator has double benefits: muscle strengthening and foot massage. At the same time, you can use the product simply as a foot massager.
This self-massage allows you to relieve fatigue after a working day, improves blood circulation, and with it overall well-being.
However, the main task of the manufacturers was to create a useful exercise machine with the additional function of a massager. Unlike hemispheres and platforms of large diameter, this product has compact dimensions. The diameter of the semicircle is 16 cm, the height of the inflatable platform is 7 cm. Such a small area is designed to place feet or palms on the simulator. The kit includes two hemispheres at once, which makes it possible to perform many balance exercises and a variety of stances.
Having a set of two hemispheres, you can work out together with your partner or even a child, using one sports equipment each.
Massage hemispheres. The benefits of training
Thousands of articles have already been written and hundreds of studies have been conducted on the benefits of balance and coordination training.
Let’s not repeat ourselves and say the common truths that such training is useful not only for your body, but also for the normal functioning of the brain. If you are not one of those who, in pursuit of steel abs and powerful biceps, have completely forgotten that sport is a healthy body and mind, then you will certainly like training on balancing hemispheres.
After just a few sessions, you will notice how your concentration has improved, headaches have been minimized or disappeared, your blood pressure has normalized, your sleep has become full and sound, and even your vision has improved. All these changes occur due to the stimulation of brain cells due to improved blood circulation. Such activities are especially useful for older people. Such exercise should become a daily morning ritual for those who want to live a long and fulfilling life.
Training on hemispheres will also be useful for teenagers. Such exercises allow you to improve your posture, strengthen muscles and bones during a period of rapid growth and serve as an excellent prevention of flat feet. By performing exercises on balancing hemispheres, the child becomes more attentive and better assimilates the school curriculum.
Balancing hemispheres are suitable not only for recreational gymnastics, but also for intense training. Combine jumping rope or strength sets with hemispherical exercises and you will get a full-fledged fat-burning workout. Complex programs allow you to achieve the desired result much faster than monotonous workouts.
Advantages and disadvantages of barefoot training
This projectile has a beneficial effect on the human body, but only when used correctly. However, the use of bosu has its own characteristics.
Advantages
The positive effect of regular training with bosu becomes noticeable and noticeable in the shortest possible time:
- The versatility of this platform allows you to use it in different workouts, from Pilates to strength training.
- Bosu brings variety to the training process and complicates the performance of familiar exercises. This increases the number of calories burned in the same period of time.
- During training on the platform, the muscles of the spine, hips and pelvis are in constant tension. This helps pump them up even when exercises are performed for other muscle groups.
- Unlike a fitball, a bosu is a safe projectile. It is much more stable than its relative, and is two times lower, which means it is less dangerous if a person falls.
- Using a platform increases the load on the stabilizer muscles. As a result, all muscle groups are worked out evenly, and this prevents the occurrence of back pain.
- This is a versatile piece of equipment that is suitable for sitting and lying on it while doing exercises, as well as for kneeling and standing exercises.
- Bosu is easy to use - it can be used as a support when performing familiar exercises without learning special complexes.
Did you know? The platform name BOSU is actually an acronym. It comes from the English phrase “BOth Sides Up”, which means “two-sided”. The name indicates the possibility of using both sides of the projectile.
Flaws
Despite its unique benefits and advantages, there are still negative aspects of using BOSU:
- High cost is the main disadvantage of this projectile. Prices for it range from 100-150 dollars (depending on the quality of the finished product).
- The relatively low popularity of the platform determines the small number of video instructions on its use.
- During training on the platform, the load on the muscles and tendons of the ankle increases. Foot sprains are a common injury among adherents of this exercise. To avoid stretching, use the hemisphere with extreme care.
- Bosu is not suitable for use by people with poor coordination or poor balance. They will have to prepare for training on the platform for three to four months by completing tasks to develop coordination.
- This projectile is not suitable for working with heavy weights. The maximum load on the hemisphere is 150 kg, so training with barbells and heavy dumbbells will not work on it.
This is interesting: Getting rid of blackheads
How to properly train on balancing hemispheres
- The massage surface of the hemispheres is designed for additional treatment of the feet. That is why, if you want to get maximum results, then you should practice barefoot. You can use the spheres as supports in the plank or during push-ups, this will put additional stress on your muscles. In the plank, you can place your feet or palms on hemispheres. You can also do push-ups from the hemispheres by placing the exercise equipment under your palms or knees.
- By placing your feet on hemispheres and performing a pelvic lift while lying on the floor, you will strengthen your pelvic floor muscles, tighten your buttocks and the back of your thighs. This exercise also helps to get rid of a sagging belly and is very useful for restoring a woman’s health during the postpartum period.
- Exercises in a vertical position, such as squats and lunges, will be especially effective. First of all, learn to simply stand on inflatable platforms. When you feel confident in your stance, you can begin to perform dynamic exercises, but at first with a small amplitude. Do all exercises slowly, concentrating on each movement.
What is Bosu platform
This platform consists of a round plastic disk with a diameter of about 65 cm and a dense hemisphere, which is attached to one of the surfaces of the disk. Air is pumped into the space between the disc and the hemisphere (using a pump), and the platform is used as a base for performing exercises. Both sides of the bosu can be used in the training process.
Important! Exercise barefoot only in comfortable non-slip shoes. This will protect you from sprains and broken fingers, and will also make it easier to maintain balance.
Exercises on balancing hemispheres
- Squats. Stand with your feet on the hemispheres. Extend your arms forward, keeping them at chest level. Do squats. At first, you can simplify the exercises by placing only the heels of your feet on hemispheres.
- Boat. Sit on one hemisphere. Raise your legs, lifting them 30-40 cm off the ground, and maintain a 45-degree tilt. Stay in this position for as long as you can.
- Foot rolls. Roll from toe to heel, rolling your foot across the entire massage surface. The exercise can be done sitting or standing. This is an excellent coordination workout and additional acupressure of the feet.
Warm-up before Bosu Fitness
1. Tilt the neck back and forth and in different directions. In each direction, 10 repetitions 2. Rotate the neck clockwise and counterclockwise - 10 completed movements in different directions 3. Rotate the shoulders in pairs in one direction and the other - 10 rotations 4. Rotate the arms forward and backward - 10 repetitions 5 Rotation of the wrists in one direction and the other - also ten repetitions 6. Circular movement of the stomach forward and backward 7. Lateral lunges with legs - 10 times to the right and 10 to the left 8. Running in place - 2 minutes 9. Jumping in place with raising arms and spreading legs while jumping - 10 times 10. Rotating the legs around the toes of each leg 10 times 11. Marching on the Bosu ball - 25 times 12. Additional light stretching
You can also use this set of exercises to warm up before training.
After all this, it's time to start the main part.
What exercises can you do on an inverted sphere?
All the same as on the massage hemisphere. Supplement your training with balance stands, diversify your yoga poses by performing them on balance pads. This workout will benefit your body, mind and soul and will be the best way to lift your spirits.
The manufacturer produces sets of two hemispheres in pleasant shades. Choose the color that best matches your perception. Yellow - sun and energy, green - trees, grass and vitality, purple - sea, water and tranquility.
Make training your daily ritual, and sincerely rejoice in every achievement, even the smallest one. Remember that a healthy and strong body is the main guarantee of good health and long life. Strive for a healthy body, and beautiful forms will come by themselves, subject to daily training.
Buy massage hemispheres
Top manufacturers of Bosu exercise machines
- BOSU is an American brand that appeared in 2000, patented and was the first to begin producing hemispheres. The brand is very popular in the world, and in Russia their products can be found in more than a thousand fitness clubs. Starting cost from 16,500 rubles.
- IFITFUN - a Taiwanese brand that strives for the quality of Bosu originals, produces hemispheres with anti-slip platforms, making training safer. The brand has also added expanders to its products to work all the muscles of the body. The cost of goods varies from 7,500 to 14,000 rubles.
- Tunturi, a budget Chinese brand registered in the Netherlands, produces exercise equipment for home use, for example, Balance Trainer (14TUSFU152). The hemisphere is designed with two handles to improve the load. The company also took care of novice users by including a diagram with exercises in the set. Approximate cost is about 7,000 rubles.
What is bosu training in fitness
Bosu - a compact exercise machine, is a rubber hemisphere that is attached to a round stable platform. Something between step and fitball. Similar to a step, the balancing platform has a non-slip, stable coating, and the upper part resembles a small fitball in shape and quality.
Accordingly, a new trend in fitness at that time began to quickly gain popularity. The training consisted of performing aerobic exercises with choreographic elements, connected in sequences (as in step aerobics) to rhythmic music. Later, bosu found application in other areas: functional training, strength training, Pilates and other types of fitness, where it is necessary to develop stabilizer muscles, balance, coordination, and strengthen muscles using your own weight.
Push-ups on Bosu
Celebrities also know about the effectiveness of exercises on the Bosu platform: this version of push-ups, for example, is included in the regular workouts of singer Anita Tsoi. This version of the exercise works well on the muscles of the core, arms and hips, since it is performed on an unstable support.
Having mastered the technique of the exercise according to this scheme, perform it in 3 sets of 15-20 repetitions.
Burpee with Bosu
This exercise is also an element of the “star workout”. Singer Cornelia Mango often includes it in her classes, because it immediately provides both aerobic and functional exercise. This variation of the classic burpee will add intensity to any fitness class: it will require maximum concentration, strength and endurance from you. But the results of such exercises will pleasantly surprise you!
Perform the exercise according to this scheme in 3 sets of 12-16 repetitions each.
[new-page]
