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Fitness Technology: Get on the BOSU

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An exercise ball that's been cut in half with a ... Requires you to maintain your center of gravity over a surface that is ... yoga poses. ... – PowerPoint PPT presentation

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Title: Fitness Technology: Get on the BOSU


1
Fitness TechnologyGet on the BOSU
  • Manitoba Physical Education Teachers Association

2
BOth Sides Up
  • An exercise ball that's been cut in half with a
    platform on the bottom.
  • Use it ball-side-up or platform-side-up.

3
Why Train with the BOSU
  • Requires you to maintain your center of gravity
    over a surface that is constantly changing.
  • Standing on it is challenging as your body moves
    and shifts into and out of balance.

4
Dynamic, Integrated, Coordinated and Skilled
Responses
  • Balance - Ability to maintain a desired position.
  • Kinesthetic awareness - Awareness of how your
    body is positioned at any moment.
  • Proprioception - Sense of body symmetry or joint
    position.
  • Gradation of Force - Ability to control muscular
    force production and maintain an equalized,
    though dynamic, position.

5
BOSU Versatility Fun
  • In place of a step for aerobic workouts.
  • In place of a bench in weight training.
  • While doing traditional yoga poses.
  • Makes activities challenging and, even better,
    more interesting!

6
BOSU Training Potential
  • Balance
  • Cardio
  • Strength
  • Flexibility
  • Sports Conditioning
  • 1, 2 or multiple BOSUs can be used to set up
    exercises and dynamic balance drills which can
    transfer to almost any sport.

7
Safety on the BOSU
  • Start and end each move in the Athletic Stance.
  • Ankle roll-over is a common injury.
  • Envision pulling the toe to the nose whenever
    moving on the BOSU.
  • Keep the upper body quiet to help maintain
    balance.

8
Safety on the BOSU
  • Do the exercises slowly. Be prepared to fall off
    a few times as you get used to these exercises
    but...
  • Constantly falling off or out of your balance is
    counterproductive.
  • Do not stand with 1 leg on the BOSU if you cannot
    balance with 1 leg on the ground! 

9
Safety on the BOSU
  • When jumping onto the BOSU, center the feet and
    body directly over the dome. Land with good
    alignment and control.
  • Your feet may cramp after walking or jumping on
    the BOSU. Walk on the floor to give your feet a
    break.
  • Be sure your shoes are tied securely.

10
BOSU Balance Trainer-Platform Down
  • Start with the platform in the down position as
    this is more stable. 
  • Progress to platform side up once you have
    mastered the movements in the more stable
    position.

11
BOSU Mounting-Platform Up
12
Basic Stance
  • By simply standing, your feet and your torso will
    contract in order to find your balance.
  • You will intuitively find the path of least
    resistance which allows you to operate more
    efficiently.

13
Compressions
  • Shift weight from foot to foot.
  • Run to increase difficulty.
  • Use to relax the legs and feet between exercises.

14
Single Leg Balance
  • Step onto or kneel on dome.
  • Lift one foot off the dome. Hold and switch.
  • To increase intensity, change the position of
    your arms and/or free leg.

15
One Leg Bend And Reach
  • Stand on one leg. Bend at the waist and knee and
    reach one hand toward the ground.
  • Get as close to the ground as possible and then
    return to an upright standing position.
  • Try picking up items that are on the ground in
    front of you either on a chair or on the ground.
    (cones, balls, coins, playing cards)

16
Ball Toss
  • Both partners stand on a BOSU.
  • Toss ball to each other. (overhead, underhand)
  • Start close and gradually move farther away from
    each other.
  • Begin with a small and light ball and progress to
    a large and heavy ball.
  • MAGIC CARPET!

17
Cardiovascular Training
  • Use it like a step with hops, jumps, step ups,
    leaps, lunges...
  • Aerobic (steady pace) or anaerobic (intervals)
    energy system.
  • Replicates the "real" aspect of sport and daily
    movement requirements.

18
Pump Up the Cardio
  • Different levels of intensity, especially for
    high impact activities (jumping).
  • Challenges core, hip, leg and ankle
    stabilization.
  • Compressions --- jog --- double-leg bounce ---
    jump --- squat jumps/power lunges

19
Side Lunge
  • Stand on the BOSU.
  • R foot stays on the BOSU. L foot taps the floor.
  • Bring the L foot back and switch.
  • Add a jump to the transition.

20
Squat Jumps onto the BOSU
  • Knees bent. Abs tight.
  • Hop onto the middle of the dome.
  • Land one foot at a time (staggered) or with both
    feet (knees bent in a squat). 
  • Step down (use the right and left foot equally).

21
Squat Jumps off the BOSU
  • Stand on the BOSU.
  • Feet hip width apart.
  • Bend knees and squat down.
  • Jump up as high as you can and land into a squat.

22
Side Hops
  • Stand to the L of the BOSU.
  • Jump onto the BOSU and land with R foot in the
    middle of the dome (bull's eye).
  • Hold. Step down and repeat.

23
Squat Jumps over the BOSU
  • Place the R foot in the middle of the dome.
  • Squat down and quickly jump over the dome. Land
    with the L foot on the BOSU in a squat.
  • Jump higher for more intensity. 

24
Plyometric Power Lunges 
  • Face the BOSU. R foot in the middle of the dome,
    L foot back.
  • Bend knees and lower into a lunge. 
  • Jump up. Switch legs in the air. Land with L foot
    on the dome, R foot back.

25
Strength Training
  • For dynamic squats, lunges, pushups or balance on
    it while lifting weights.
  • Adds balance challenges to traditional exercises.
  • Allows for multitasking.

26
Chest
  • Hands on the BOSU and knees/feet on the floor. Or
    hands on the floor and knees/feet on top of the
    BOSU. 
  • Lower into a pushup. Return to start.
  • Maintain neutral spine.  

27
Chest
  • Lie face-up on the BOSU, head and neck supported.
  • Hips and feet on the floor or in tabletop.   
  • Perform either a chest fly or a chest press.

28
Back
  • Kneel on the BOSU. R hand on the floor.
  • Option extend one leg. 
  • Perform a back row or back fly.

29
Triceps
  • Kneel on the BOSU. R hand on the floor.
  • Perform a kickback.

30
Triceps
  • Lie face-up on the BOSU, head and neck supported.
  • Hips and feet on the floor.
  • Perform a skull crusher.

31
Biceps
  • Kneel or stand on BOSU (dome or platform side)
    with either both feet or one foot.
  • Perform biceps curl.

32
Shoulders
  • Kneel or stand on BOSU (dome or platform side)
    with either both feet or one foot.
  • Perform side raise, front raise or overhead press.

33
Squat
  • Stand on the dome or platform.
  • Perform a squat with both legs or a single leg.

34
Lunge
  • Stand behind the BOSU and place one foot on the
    dome.
  • Perform a series of lunges on one leg and switch
    or alternate legs.

35
Core Training
  • Core stabilization and conditioning can take
    place in a variety of positions on the BOSU.
  • Maintain neutral spine with functional movements
    (standing, kneeling, seated, side lying, prone
    and supine positions).

36
V Sit
  • Sit on the BOSU Dome-side up or down.
  • Stabilize neutral spine.
  • Place hands behind knees and lift 1 leg (bent)
    off the floor lift both legs (bent) off the
    floor
  • Remove hands
  • Extend legs

37
Opposite Arm/Leg
  • Kneel on the dome.
  • Place both hands on the ground and extend one
    leg. Hold.
  • Extend the opposite arm. Hold.
  • Place the hand of the non-extended arm onto the
    BOSU.

38
Plank
  • Place the forearms on the dome.
  • Stabilize neutral spine.
  • Perform a front plank from the knees or the toes.
  • Option place hands on the platform and get into
    plank.
  • Option perform a side plank.

39
Side Balance
  • Place the dome up.
  • Lie sideways on the BOSU with the hips in the
    middle and legs together.
  • Place the forearm on the floor for support.
  • Lift legs off the floor until body is in a
    straight line.

40
BOSU Tilt
  • Place the platform up.
  • Get into front plank (knees or toes).
  • Tilt the BOSU forward, back and side-to-side.

41
Flexibility
  • Stand or kneel while doing traditional stretches
    to add more challenge.
  • Active or passive stretching.
  • Static or dynamic.

42
Both Sides Up
  • There is endless potential!
  • Use the basic stances, positions and concepts and
    apply them to any movement, exercise or drill

43
Resources
  • www.aokhealth.com/PDF/functionalbalance301104.pdf
  • BOSU Integrated Balance Training - A Programming
    Guide For Fitness and Health Professionals, by
    Douglas Brooks, M.S. and Candice Copeland Brooks
  • www.fitnessforhealth.com/fitness-exercises.htm
  • homemakers.com/homemakers/client/en/Health/DetailN
    ews.asp?idNews233769idSm192
  • www.ronjones.org/CoachTrain/BodyXercisePhotos/BOS
    U/index.html
  • apps.carleton.edu/MindBodySpirit/lifestyles/bosu_e
    xercises
  • www.bosu.com
  • www.exercise.about.com
  • www.karenvoight.com/kvbosu.htm
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