If you saw people in your gym bouncing on what looked very much like half a standard fitness ball, then you met the BOSU gymnastics hemisphere. Despite the fact that at first glance this fitness device may seem strange and funny, it is an effective addition to many types of training. In this article you will find useful information about BOSU.
Description
The BOSU Gymnastics Hemisphere is a fitness simulator that was invented in 1999 by David Wieck. It consists of an inflated rubber hemisphere attached to a rigid platform. Mostly used to train balance and coordination.
Initially, the name of the gymnastic hemisphere comes from the abbreviation BOth Sides Up, which refers to two ways of placing the ball. It is also called the “blue hemisphere” because it looks like a fitness ball cut in half. The acronym endorsed by the hemisphere inventor himself is BOth Sides Utilised.
Use cases
When the dome side is facing up, the BOSU gymnastics hemisphere provides an unstable surface, while the device itself remains stable. In this position, you can perform both strength and aerobic exercises. The combination of a stable and unstable surface allows training to a wide range of users - from amateurs to professional-level athletes.
The hemisphere can be turned so that the platform is directed upwards. In this position, the device is very unstable and can be used for exercises aimed at improving balance and coordination. The development of these qualities is critical to the overall health of the musculoskeletal system and can help prevent injuries.
BOSU can help in the rehabilitation of certain injuries of the musculoskeletal system. This is due to the fact that performing exercises on an unstable surface can reduce the load on the joints. You can also use BOSU to stretch your muscles. The hemisphere provides an excellent tilt, with which you can stretch the muscles of the legs, arms or body at the end of the main training.
In general, you can conduct a full-fledged workout, including cardio, strength or aerobic exercises, as well as stretching - and all this using only the only equipment.
Scientific research
In a scientific experiment conducted at East Illinois University in 2009, 12 people performed various physical exercises (squats, deadlifts, overhead presses and twisting presses) with and without BOSU hemisphere. Using BOSU did not create a real difference in muscle activity. Therefore, it was concluded that the use of BOSU did not bring a significant increase in the effectiveness of physical exercises and that exercises performed on a stable surface were just as effective as those performed on the gymnastic hemisphere.
The second study, which focused on performing exercises on one leg, shows very similar results (no difference in muscle activation with and without BOSU). However, an unstable surface increases the load on the rectus abdominis muscles and allows increased activity in the exercise compared to a stable surface. Exercises, such as twisting, give greater activity of electromyography (EMG) compared with exercises on a stable platform.
Conclusion
If you are looking for a new way to improve or diversify your workout, consider getting a gymnastic hemisphere with a pump for your home. You can take BOSU outside during the warmer months to enjoy fun and effective outdoor exercise.