On this simulator you can jump, stand, sit down, balance and just lean on it. All this can be done from different sides, both from above and from below. It is thanks to this feature that the simulator received its name, which, in English, sounds like "use both sides." The complexity of the training is directly dependent on the stiffness of the simulator. Rigidity is easily regulated. To do this, it is enough to lower the air a little.
History of the simulator appearance
Bosu-hemisphere appeared as a result of creativity of manufacturers of equipment for fitness. For quite a long time, the evolution of unreliable platforms for training has begun. The prototype of the modern simulator was created in the ninety-nine years of this century, and it was intended primarily for professionals. Such training simulators are conducted by volleyball and hockey players of America, as well as members of the combined United States of America on a flat-surfboard and downhill skiing.
The very first ancestor of the simulator is a regular board, which could repeat the movements of the skier during the descent from the mountain. She constantly moved on the opposite sides. After inventing a circular platform, which in turn was installed on the bearing. She also swung in different directions. To date, the vast majority of the instructors of fitness centers offer their visitors classes on barefoot Icor platforms. They are produced by competing organizations for the production of this equipment.
Application of the simulator
The simulator is used for different workouts. With his help, even the muscles can be pumped, but they created it for another purpose. In addition, in Russia, this simulator is used as a kind of step-platform.
Force load using a simulator is one of the types of training. Training allows you to give the necessary load to deep muscles, which according to various estimates, about a hundred pieces in the body. However, during normal training, they do not work. To work out the muscles is necessary first of all for strengthening the spine, and also for strengthening the general condition of the body. In addition, after training, the muscle imbalance disappears, and it becomes much easier to control your body.
Very often the simulator is used for cardio training. From the name it is clear that the conversation is about the heart muscle. The load on the simulator is much more than the usual aerobics. This is due to the fact that during the execution of exercises it is necessary to keep an additional balance.
The simulator will help to perfectly stretch the muscles of the legs and teach you how to keep a balance for a long time.
Recently, with the help of the bosu-hemisphere, the yoga asanas are mastered.
Especially often it is necessary to engage with the simulator to those people who are fond of skiing, snowboarding or skating. The hemisphere helps to develop equilibrium and strengthens the ankle joint.
How to properly work on the hemisphere
During the exercises natrenazhere must be careful to avoid all kinds of injuries iubsibov. There are even a number of features that should be known to those who are going to use the simulator.
First, you need to forget about complex exercises with the first use of the hemisphere. It is necessary to move from simple exercises to more complex ones. You need to develop muscles starting with very simple exercises. Only after the muscles are warmed up enough, it is possible to perform more complex exercises.
Secondly, you do not need to maintain a fast pace during classes. This is only possible for experienced craftsmen. An ordinary person should move slowly enough while doing the exercises. If you start to skip on barefoot and increase the tempo, then this will lead to colorful stretches and dislocations.
Clothes for trainings
To avoid injuries, you will have to wear special shoes for the fitness. It includes sneakers on a high non-slip sole, which are sometimes protect the ankle.
The rest of the clothes can be chosen to taste, the main thing is that she does not interfere with the movement, and you feel comfortable and comfortable in it.
Also, you need a monitor that measures the heart rate, which in time will indicate that it's time to reduce the load.
Those who do not know how to balance, you can advise you to practice on the simulator near the joint. You can put next to any subject, for which you can hold in the event of a loss of balance.
Classes in the hemisphere
Simulators for today have already been sold in large sports stores. Those who wish can purchase a simulator and successfully work at home. However, before starting the exercises, you need to learn them and learn how to keep a balance. To do this, you have to get to the very center of the simulator and feel it, getting used to the fluctuations. Then you need to close your eyes and try to keep balance as long as possible, without helping yourself with your hands. The next step can be to take the leg to the side, but you need to do it smoothly so as not to fall.
Everyone can work on the simulator and for this, there is no need for preliminary preparation. Bosu is like step aerobics. In these exercises, there is much in common, but there are no complex choreographic combinations.
During the training sessions, the trainer needs to instruct those involved. People who have problems with joints and who have a lot of years, it is better to avoid excessive jumping and not to overload yourself.
Initially, almost all experience inconvenience and discomfort in the ankles, since it is just our main load. In order to make it as easy as possible to get used to the simulator and not get injured, you should put your feet parallel to the center. The knees should be slightly bent.