Printable bosu ball exercises pdf

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Printable bosu ball exercises pdf

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ward. BOSU Balance Trainer is the perfect ac-cessory to complement a wide range of au-thentic Pilates exercises. Keep bo e Lying AbductionKeep thumb pointing f. Place one foot on top of the ball and leave the opposite foot on the ground behind you. Downloadable wall chart providing detailed instructions for a variety of exercises with the BOSU® Elite View and Download BOSU BALANCE TRAINER owner's manual online. The BOSU is an effective tool for training both static and dynamic balance, as well as training motor skills, kinesthetic awareness and Tags BOSU Ball Workout. ble surface such as a BOSU or stability ball. Spread your feet apart aboutinches to give yourself more stability Left knee bent and right leg stretched to side. StepPress through the heel of your front foot to rise up on the ball. With your wrists The Bosu ball exercises improve strength, balance and coordination by strengthening muscles of the stomach, back and legs (core) on a less stable exercise platform. Lift arm only to knee heieverse slowl., resisting against gravity) Push Up PlusStay in a plank position with your hands either on the floor or an un. Lie on your back with your heels resting on the dome of the Bosu ball and your knees bent to roughlydegrees. Arm should be out at adegree angle. q Round Whether you're a beginner or an elite athlete, you can get a full-body workout with just this single piece of equipment. Bring the opposite knee up and in toward your chest while balancing on the standing leg CircuitPick one of the lower-body BOSU exercises (one-leg glute bridge, squat, split squat), followed by one of the upper-body exercises (pushup, incline and line DB chest press, one-arm pushup), then one of the cardio/core exercises (“sled” push, burpees, mountain climbers, Russian twist). Timeminutes. Bend your right kneeso that your knee is in line with your hip, and your foot in line with your knee For the exercises listed below, the round half-ball should be facing up with the hard portion of the Bosu ball on a flat surface. In Best Bosu Ball Exercises for Full-Body Fitness. Add difficulty by letting go of the chair, raising the arms overhead or closing your eyes. Press through your heels to lift your hips towards the ceiling StepFlip the Bosu ball around so that the flat side is facing up. The ball should NOT be inflated to full capacity. Push-Up: Switch the BOSU ball around so that the hemisphere is on the ground and the flat platform is facing up. Repeat for prescribed reps, sets, and rest Step both feet onto the dome, placing them on either side of the bull's eye. By simply standing, you'll feel your feet moving and your torso contracting in order to find your balance. Dumbbells can be added to Bosu ball exercises to increase difficulty. Extend the right arm over the head and relax the neck. The Tags The beauty of the BOSU “ball”—you know, the sliced-in-half physio ball—lies in its ability to improve full-body stability, as well as intensify a number of cardiovascular activities BALL DOME (BOSU® BALANCE TRAINER, 1/2 BALL) For the following exercises start with your knees slightly bent, hands on hips, back straight, and chest up. Each exercise should be performed repetitions, adding two to three sets as exercise becomes The instability of the Bosu ball enhances glute activation and increases hamstring strength by requiring greater muscle engagement and a greater range of motion. Incorporating a Bosu ball into your routine can add a fun and challenging twist to standard exercises, enhancing your BOSU® Elite Wall Chart. Timeminutes. 7 BASIC BOSU BALANCE EXERCISES. Push-Up: Switch the BOSU ball around so that the hemisphere is on the ground and the flat platform is facing up. With your wrists underneath your shoulders, place your hands on the outside rim of the platform in push-up/plank position. Slowly lean over ball toward your left. Repeat right. Lie on right side with your neck positioned comfortably. BALANCE TRAINER fitness equipment pdf manual downloadBOSU Ball Workout. Hold fortoseconds Single Leg Bosu Ball PlankBosu Ball Plank to Tap OutBosu Ball Scissor PlankBosu Ball Side Plank with Leg LiftSide Plank and Hip Raise with Arm on the Bosu BuchbergerExercisesS. Here areBOSU ball exercises for your next gym session The BOSU ball offers a fresh approach to many Pilates exercises.