Functional training has been a major fitness trend for the last ten years. Although exercises with body weight or with light equipment (for example, with a ball or with kettlebells) were known before, functional training made them much more interesting.
The benefit of bosu exercises is that they strengthen the stabilizer muscles – developing a sense of balance and coordination of movements. In the article below you will find a program of seven exercises with the bosu ball and three exercises with the bodybar – for all the muscles of the body.
Functional exercises with a half-platform bosu and bodybar are a way to effectively train the muscles of the whole body in the gym or at home. When performing the exercise, make sure that the muscles of the press, body, and buttocks are in conscious tension.
Functional exercises
Functional exercises are physical exercises that mimic human movements in everyday life. In particular, these are squats, tilts, presses, thrusts, turns, and movements in space. Usually, functional training involves the inclusion of all six types of movement in the program.
The key goal of functional exercises is the conscious participation of the muscles of the body in work. For example, when doing squats, you should feel the involvement of the muscles of the buttocks and the back of the thighs – just like a conscious tension in the abdominal muscles.
In turn, the use of a half-platform-bosu increases the complexity of functional exercises – requiring not only muscle strength but also the work of stabilizing muscles to maintain balance. This helps the development of an athletic body and also makes the workout much more interesting.
Exercises with the bosu ball
Before starting functional training, a warm-up is recommended – 5-7 minutes of light cardio and various rotational movements to warm up the joints. Each exercise of the program is performed in 3-4 sets of 10-15 repetitions.
1. Bosu push-ups
Place the platform with the soft side down, then grab it with both hands. Make sure that the body is extended in a line – the buttocks and abs should be in conscious tension. Slowly do push-ups, pushing off the bosu as hard as possible at the top.
2. Alternate leg raises
Being in a similar starting position, alternate swings with your left and right legs. At the top, squeeze your buttocks – stretching your toes back. First 10-12 repetitions for the left leg, then for the right. Make sure to keep your shoulders and chest open.
3. The “Rock climber”
The rock climber exercise is one of the best functional exercises for developing abdominal muscles. Its mechanics is to alternately pull the knees to the chest – in a more complicated version, the knee can additionally turn to the side.
4. “Sumo” squats
To complete the exercise, you will need two half-platforms – for each leg. Stand on them evenly, spread your legs wide, then slowly squat to the horizontal – linger at the bottom point for 2-3 seconds. Then, straining the buttocks, sharply straighten up. Keep your back straight.
5. Half squat leg raises
Starting position – half-squat on two semi-bosu platforms, straight arms extended forward. Squeeze the buttocks together, tighten the press, then lift one leg up – linger for 2-3 seconds and lower. Do 12-15 times for each leg.
6. Static squats
After performing dynamic functional exercises, perform static squats – maintaining the position for 30 to 60 seconds. Constantly keep the buttocks in tension – squeezing them as hard as possible. Also, make sure your back is straight.
7. Squat twists
Functional exercise for the development of the muscles of the body – and, in particular, the oblique muscles of the abs. While in a semi-squat, make turns to the sides, feeling the tension of the abdominal muscles. Maintain a normal breathing rhythm and keep your back straight.
Exercises with the Bodybar
Bodybar is a rubberized stick for performing rotational movements and performing exercises on the hands. Beginners are advised to use a light bodybar, while advanced athletes (and especially men) use a heavier projectile with an arm attachment.
1. Bodybar lunges
A functional exercise that combines several types of movements at once – and requires the work of the muscles of the whole body. First, it is necessary to perform alternate lunges with the legs (develops the buttocks). Secondly, you need to rotate the body with a bodybar in your hands (it develops the abs and shoulder girdle).
2. Throwouts with a squat
Starting position – one leg is brought back, straight arms with a bodybar above your head. As you return your leg to the squat position, simultaneously lower your arms down to shoulder height. Perform 5-8 times for each leg. Follow the rhythm of breathing – raise your hands as you inhale, lower as you exhale.
3. Side swings
Starting position – standing on one leg, the second is bent at the knee and raised to the level of the belt. The body is turned to the sides, the hands hold the bodybar. Then, without changing the position of the legs, move the bodybar like a paddle. Make sure that the body is not skewed to the left or right.