How to Seven exercises with bosu to work the whole body

Sometimes we tend to think that in order to work our body globally and completely, we need to be using all the machines and all the accessories in the gym, when the reality is very different. In addition, it is often that we have to wait in the gym for a machine or accessory to become free so that we can use it and continue with our routine. To avoid these wastes of time in which we may sometimes have to skip an exercise, we can make use of certain accessories that exist in gyms and with which we can analyze a full-body routine without having to wait. Today we want to refer to one of these accessories: the boss, (which is not the same as a fit ball). What is a boss? A boss is an accessory consisting of a solid base and a latex half sphere that serves to work our body and add a component of instability to our exercises. This accessory is becoming increasingly popular in sports centers, and even first-division football teams such as Atlético de Madrid use it in physical preparation sessions. The main objective pursued with the use of this accessory is to improve our balance (through intense work on the gluteus medium, the main stabilizer of our lower body) and muscular coordination (in those exercises in which movement is carried out, different muscle groups and must synchronize their work to perform efficient and effective work). Full body routine using boss squats As we always say, squats are the star exercise when it comes to working the lower body, but if we also introduce an unstable component such as the boss, into this exercise, we will generate more benefits, since we will force the main muscles to do more work. Responsible for stabilizing our body: the gluteus medium, and the core. Of course, the recommendation is that you perform the squats using only your body weight, since increasing the weight load could mean a more than likely injury. Glute bridge with the boss, resting on the soles of our feet, the main movement of the gluteal bridge is quite simple, but by adding the instability that an element such as the boss, supposes, we are going to slightly increase the intensity of this exercise, since we will need to compensate said instability with a greater work of the core and the gluteus medium, mainly. One mistake that people tend to make in this exercise is trying to compensate for this instability by twisting the trunk and leaning on the shoulders, and this ultimately turns out to be inefficient work and can cause injury. Push-ups and bosses are a union that can result in an almost infinite range of options and will help us improve our body's coordination and sense of balance. Although it is easier a priori to maintain balance, in this exercise since we will be resting on our hands, we will also need to do a good stabilization job with our core, and this will be of vital importance and a great help to avoid injuries in the shoulders. And as in any push-up exercise, with the BOU, we will also be able to play with different opening widths of our arms while adding the instability of the boss. Planks supported on the forearms of a boss, As will happen with push-ups, planks already present a wide range of possibilities through the different variants of execution, so once again the addition of an element that generates instability will provide an even greater range of possibilities, and It will generate more work at the core level, the main muscle involved in this exercise. However, despite the fact that it is a relatively simple exercise to carry out, there are certain failures that tend to occur in a common way and that we should try to avoid as much as possible. A complete exercise with boss: the burpees are one of the complete exercises that we can perform to work the muscles of our body: the upper body, lower body, and cardiovascular system are the main executors and objectives of this exercise. We can perform this exercise by jumping with or without the BOU, (in the video we see how it is done by jumping with the BOU, in the hands). Adding an accessory, such as the boss, to this complete exercise will only increase the benefits that are already worse if burpees provide us, since they will also allow us to improve all the stabilizing muscles of our upper body (mainly core and shoulders). Leg and core work: wood chopper on the boss, The wood chopper or lumberjack movements are an exercise that is usually performed with a cable/pulley or with an elastic band. However, this variant will be performed with our own body weight, performing the same movement but incorporating the instability generated by the boss. The movement can be done standing up or, if we want to start with less difficulty, on our knees (as we see in the image). We can perform this exercise with the boss, supported by either of its two parts, although it may be easier for beginners to support the boss, on its flat part and place ourselves on the rounded part. Another tip for beginners is to position yourself where you can have an external foothold if you are having a hard time keeping your balance at first. Lateral jumps on the boss, To perform this exercise, our starting position will be with one foot resting on the semi-sphere of the boss, and it rests on the ground on the smooth part. Next, we must take momentum with the foot that is in contact with the boss. When falling, we must support the foot that was previously on the ground on the boss, and the one we had resting on the boss, on the ground. In the beginning, we recommend you do it slowly to internalize the mechanics of the exercise so that you do not injure your foot. This article was originally published by Miguel Fitness in January 2022 and has been revised for republication.