BOSU's full name is "Both Side Up," which translates as wave speed ball, or fitness hemisphere.
BOSU Ball balance hemisphere is mainly composed of two parts. The upper part is a hemisphere made of rubber, and the lower part is a plastic platform.
BOSU Ball balance hemisphere can be trained on both sides, the main feature is unstable surface training (UNSTABLE SURFACE TRAINING)
Purpose of exercise: Improve balance, proprioception and strengthen core muscles
The importance of core muscles (Core Muscle) is self-evident to the performance of athletes.
The main role played by the core muscles is "stability"; another important role is "postural alignment"
The stronger the core muscles, the better the power and efficiency that the body receives from the ground and transmitted from the lower body to the whole body to the limbs, and the better the performance of running, jumping, throwing and other actions.
Unstable surface training can effectively strengthen core muscle strength and improve neuromuscular function for special athletes, patients with foot and ankle injuries, and healthy and elderly people, increase the sensitivity of sensory receptors, shorten nerve conduction time, and improve Postural stability control function, and improve the performance of special sports and promote functional recovery after injury, and furtherAnd prevent and reduce the risk of lower limb sports injuries.
Core Activation
Due to the unstable surface training, when the movement balance is stable and slow, you need to focus more on muscle control and body balance, so for the slow-twitch stabilizing muscle groups and the muscles responsible for correct posture Training of slow-twitch stabilizing and postural muscles is very helpful.
Therefore, if you want to increase your balance, stability, and sensory receptor sensitivity, unstable surface training is a good idea. However, if you want to increase muscle strength through training on unstable surfaces, you will not get much benefit.
Training suggestions:
When doing BOSU Ball balance hemisphere exercises, in order to maintain balance, you must concentrate and work hard to control your muscles. This way you can train more muscle fibers. Especially those deep, stabilizing core muscles.