How To Choose The Right Bosu Ball For You
There are many different factors in choosing the correct BOSU ball to help you tone your muscles or recover from an injury.
One factor to consider is the surface area of the ball. There are two types, those with ridges and this with nubs. Both are non-slip so the type you are most comfortable with will be fine either way. However, I will say some people can have discomfort from the nubs when kneeling on the ball. ;
The weight of the available BOSU balls ranges from 11 to 20 lbs.
If youre planning to transport your BOSU ball then weight will probably be a factor. If youre planning to keep it at home, then the weight probably wont be as much of a factor.
The material used in the construction of your BOSU ball is important to consider as well. By the material being eco-friendly that means there are no toxins or heavy metals in the material and theyre safe to use and can be safely exposed to children.
Thumb Flexion & Extension
The thumb plays an essential role in various hand functions including pinching and grasping, so its essential to strengthen its muscles to improve control.
With your palm flat , place the therapy ball on your palm and use your thumb to keep it in place.
Then, use your thumb to roll the ball up and down your palm. This movement really isolates your thumb.
Mom Gets Better Every Day
When my 84-year-old Mom had a stoke on May 2, the right side of her body was rendered useless. In the past six months, she has been blessed with a supportive medical team, therapy team, and family team that has worked together to gain remarkable results.
While she still struggles with her right side, she can walk and is beginning to get her right arm and hand more functional. We invested in the FitMi + MusicGlove + Tablet bundle for her at the beginning of August.
She lights up when we bring it out and enjoys using it for about 20 to 30 minutes at a time. While she still doesnt have enough strength to perform some of the exercises, she rocks the ones she can do!
Thanks for creating such powerful tools to help those of us caring for stroke patients. What you do really matters!
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Bosu Ball Workout & Exercises
The greatest benefit of using a Bosu ball is that it is versatile and supports almost all types of exercise. There are numerous workouts that you can perform with it. Below are a few of them.
- Single-Leg Hold
If you are using a Bosu fitness ball for your first time, this is the exercise you should start with. The exercise is important to help you to master balance as a beginner.
- V-Squat
- Side-to-side squat
The exercise involves stepping off to the side of the Bosu ball and doing squats with one foot on the ball and the other on the ground.
- Push-ups
Selecting A Yoga Ball
When selecting a yoga ball for your personal use, there are some things you want to keep in mind to make sure you are getting one that will work best for you. Yoga balls are sized in 10cm increments. They range from 45cm to 85cm. You want to make sure that when you sit on the ball with both feet on the floor, that your knees can comfortably bend at a 90-degree angle and still rest on the floor. You will be doing a lot of balancing activities and the right fit is important.
Make sure that you find an area with plenty of room before you begin using your yoga ball. You do not want furniture or objects in the way that can pose a hazard if you happen to lose balance or fall over.
When you are a beginner, it is ideal to use a few rolled-up towels or pillows around the bottom of your ball to keep it from rolling too much until you get used to keeping your balance. This can prevent unnecessary injury.
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How To Use A Bosu Balance Trainer
The BOSU Balance Trainer has become a staple in many health clubs and home gyms. It’s perfect for targeting multiple areas of fitness like endurance, balance, strength, and stability.
The squishy dome side offers a bouncy surface for everything from cardio to strength training. Flip it over and there’s a flat side you can use for upper and lower body exercises. Both sides offer plenty of options to work your core and improve flexibility.
Best Balance Ball: Trideer Exercise Ball
Considering Amazon is littered with naysayers, anytime a product has enough five-star reviews to cancel out the one-star haters, you know it’s a quality pick. With a 4.5 rating out of nearly 6,000 reviews, the Trideer Exercise Ball is a great pick for those itching to level-up their home gym . “It’s one I’d recommend for anyone looking to spice up their core exercise routine,” says Wickham. And you can’t beat the cheap price tag.
Buy It:Trideer Exercise Ball, from $10,
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Transitioning Out Of The Sagittal Plane
The three planes of movement
Most of us live a good portion of our waking lives in the;sagittal;plane of movement which is flexion and extension. Sitting at a desk, driving a car or a bike, eating at tables, watching TV on couches, running, hiking, rowing, and even checking our smartphones all of these activities take place in flexion .
When we come to the mat to practice yoga we please the systems of the body by transitioning out of this habitual plane of movement into the other two . And, because we mostly only live in one aspect of sagittal the body also delights in yoga backbends!
What About Hot And Cold Massage Balls
First lets talk about cold its helpful for stimulating blood flow and reducing inflammation. As such, cold definitely has its place in the physical therapy tool bag. But a cold massage ball doesnt make a lot of sense in my opinion. Heres why a massage ball is a great deep tissue tool which when done properly is about stretching. The whole point behind using a ball is that you penetrate deep into the belly of the muscle or tendon which stretches it restoring flexibility where fibers have tightened. Would you ever chill your muscles before a stretching routine? You might, if you wanted to get injured.
So you can see why a heated massage ball makes a lot more sense. But, let me make a prediction. If you were to buy a massage tool that could be heated, youd try it once or twice and then would use it without heat thereafter. Who has enough spare time for heating a massage tool when the heat will dissipate in a couple of minutes? Its a nifty idea, but personally Im into simplicity and practical tools. If I need heat, a heating pad makes a lot more sense to me.
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How To Use A Bosu Ball
A bosu exercise balance ball half ball is used as a half balance ball exercises. That means its used for various different exercises. For example; it can be used for small pilates ball exercises; bosu ball core exercises and also as yoga ball sit ups. You can also use it for squats on bosu ball; bosu ball leg exercises; yoga balance trainer ball; plank on bosu ball and as an overall fitness balance balls.
Top 9 Balance Trainer Half Balance Trainer Half Ball
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- Material: PVC
This half dome balance ball is a versatile workout trainer with safety guaranteed. This exercise ball half circle guarantees safety because its got 6 anti-slip rubber feet with an extra 1.2 inches thick base. This half sphere balance ball improves users stability to the max because of its anti-skid cloud texture. This half moon exercise ball can be used for various half balance ball exercises including push-ups, squats, crunches, climbers, lunges, planks and many more. On top of all that, this balance trainer half ball is easy to carry and store in your gym, home or office to enjoy your workout.
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What The Bosu Does For You
Doing exercises on the Balance Trainer requires you to maintain your center of gravity over a surface that is constantly changing. Just standing on it is challenging, as your body moves and shifts into and out of balance. In addition to cardio fitness and stronger muscles, the BOSU builds other skills, such as:
- Balance: Because the BOSU is never stable, you’re constantly engaging the smaller stabilizer muscles in both the upper and lower body to keep you balanced and in place.
- Kinesthetic awareness: Sometimes called “kinesthesia,” kinesthetic awareness refers to your sense of joint movementwhich can decline as we age. The Balance Trainer can help you stay connected with how your body moves.
- Proprioception: This is your awareness of joint position in response to the body’s actions. When you stand on a Balance Trainer, the stabilizer muscles in your ankles co-contract with your primary muscles to stabilize the joints and maintain your balance. This helps to make normal daily activities easier.
In addition to its versatility, the BOSU adds fun to your usual workouts. You can use it in place of a step for aerobic workouts and while doing some traditional yoga poses, like Warrior II and Triangle.
Are There Any Concerns Regarding Instability Training
Even though instability training has been proven to be beneficial, not everyone is a fan. Individuals who find flaws with instability training cite an increased risk for injury, lack of ability to perform explosive actions and a limited range of motion. However, it is essential to realize that instability training is most effective when incorporated in moderation into an exercise regimen. Balance is the key.
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What Is The Half Exercise Ball Called
The Bosu Ball is recommended for many varieties of workouts.;
The exercising ball is usually suggested to enhance the flexibility of the body best for a yoga workout. However, there is another kind of exercising ball which is actually cut in half.;
It is flat on one side and inflated on the other basically it is a balance trainer with a versatile nature, targeting a variety of muscles as well as whole-body exercises.;
Its called a number of things including but not limited to
- A Bosu ball
- exercise balance ball half ball
- half round exercise balls
- exercise ball with flat bottom
- yoga balance trainer ball
Features Of Bosu Trainer
- Anti-slip texture It is made of material designed to be resistant to slipping. This allows enhanced grip and perfect body positioning hence guaranteeing safe training.
- Extra thick base Increases device stability.
- Lightweight It is light to carry around but strong enough to support a weight of up to 660 lbs.
- Eco-friendly material Made by eco-friendly material for a safer environment.
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What Does A Bosu Ball Do
According to an article published in the National Library of Medicine, balance training, has been shown to improve not only balance but functional performance, as well. This means that adding moderate amounts of instability to your exercises can enhance their effectiveness. One of the best ways to do that is with a BOSU ball.
BOSU has a variety of equipment available for the fitness enthusiast. Our favorite is the BOSU Balance Trainer. This simple dome-shaped, inflatable device effectively adds instability to your workout, which can increase its functional fitness impact by engaging more muscles.;
Hand Therapy Ball Exercises To Improve Fine Motor Skills
To increase strength and dexterity in your hands after stroke, hand therapy ball exercises are a great, affordable option.
Hand exercise balls are simple and extremely versatile, which makes it easy to practice a wide range of effective exercises to strengthen the hands.
This article will share 8 hand therapy ball exercises to improve fine motor skills after stroke.
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Exercises You Can Do With A Bosu Ball
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Curious about how to utilize a Bosu ball in your workouts? Weve got you!
If youve never seen a Bosu ball before, dont worry weve got you on that, too.
A Bosu ball which looks like an exercise ball cut in half is inflated on one side with a flat platform on the other. You can find them at most gyms, sports stores, and online.
Its a balance trainer, providing the user with an unstable surface on which to perform exercises that engage a variety of muscles. Using the Bosu ball will make your workout more challenging, and its a great tool to mix things up.
Another benefit of the Bosu ball is that its versatile. Below, weve put together 11 exercises you can do on a Bosu ball to work your whole body. Grab one and lets get started.
Performing a bird dog on a Bosu ball adds a little more challenge to the move.
Cheap Bosu Balls That Wont Burst Under Pressure
The best BOSU balls give you an unstable platform for exercise while the ball stays firmly planted and safe to use. Its an instrument that can be used for everything from building stabilizer muscles in the most gentle way to a hardcore full body workout.
But these things can get expensive which is why weve put together a list of cheap BOSU balls to save you time and help you avoid spending unnecessary wads of cash.
Because you dont need to spend a lot of money to get a great BOSU ball that performs well and wont break or burst on you.;
Read on for our top picks
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Why The Bosu Ball Is A Worthy Exercise Tooland 6 Exercises To Try With It
For the longest time, I had no idea what a BOSU ball was. I called it that weird half stability ball thing and assumed it wasnt something people actually used at the gym. And then I became a fitness editor and payed a lot more attention to what many different people actually use during workouts, and, yes, I realized the BOSU ball was indeed legit.
Ive seen Instagram posts of celebrities like Shay Mitchell and model Jasmine Tookes using the exercise tool; Ive watched random people at the gym drag it to their corner and put it to work; Ive even seen some of my favorite trainers use them in their own workouts. The reason people like it? Its a great tool for adding an extra stability challenge to any workout.
The beauty of a BOSU is that you can perform all types of exercises with iteverything from leg exercises balancing on it, to core exercises and even upper-body and cardio work, says Autumn Calabrese, Beachbody super trainer and creator of 80-Day Obsession. In any of those scenarios, it simply adds an extra element of instability, which requires you to engage more of the small muscles in your core that help you control your body and stay balanced.
What Is Bosu Workout
A Bosu ball which looks like an exercise ball cut in half is inflated on one side with a flat platform on the other. You can find them at most gyms, sports stores, and online. Its a balance trainer, providing the user with an unstable surface on which to perform exercises that engage a variety of muscles.
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Best Slam Ball: Fitness First Fitness Slam Ball
Slam balls come in various weights and sizes and are typically meant to be picked up andas the name implies”slammed” down the ground “The slamming movement works your entire body, from your arms to your back, to the core and legs all while taxing your cardiovascular system,” says Kordecki. Slam balls can also be hugged in front of your chest and used to weight a squat, lunge or, good morning. And if they are super heavy they can be used for “sandbag” over the shoulder, a common move during CrossFit and Strongman competitions.
