6 full-body training methods on the BOSU hemisphere

6 full-body training methods on the hemisphere

　　　The semi-circle can be regarded as one of the most interesting items in the gym. Although it looks like it cuts half of the fitness ball, the fitness effect is not halved. It can significantly improve your balance ability, increase strength and flexibility, and train many muscle groups without realizing it. It is better to act than to move your heart. Follow us to practice quickly!

　　1 Pectoralis major training

　　　Keysm training

　　　Keysm training

　　Key points: support your hands on both ends of the BOSU hemisphere (or hold the edges tightly), and the forefoots of both feet touch the ground (similar to the action of doing push-ups), making the body form a straight line. The arms bent slightly, and the elbow joints are slightly unfolded outward. The arms bend down, the arms are straightened, and the support is slowly restored. Repeat the movements.

　　2 Shoulder deltoid muscle training

　　　Key points of action: spread your feet apart, slightly narrower than your shoulders, stand on the BOSU hemisphere. The knee joint is slightly bent, and the body leans forward slightly. Hold the dumbbells with both hands naturally on both sides of the body. Slowly pull up the dumbbells upward (side-straight-lifted) until the upper arm stops in a horizontal position. Slowly fall and restore the initial movement. Pay attention to keeping the elbows tight during the entire movement.

　　　3 Thigh muscle training

　　　　　　　　　　　The key points of action: The feet are open, slightly wider than the hip joint, the knees are slightly bent, stand on the BOSU hemisphere. Put your hands on your hips or hug them in front of your chest, bend your knees slowly, try to keep your thighs parallel to the ground, and the big and calves at a 90° angle. Pay attention to keeping the abdominal muscles tight during the entire movement. After squatting, the knees should never exceed the toes.

　　4 Abdominal core training

　　　Key points of action: Lying on your back on the BOSU hemisphere (the hips are in contact with the hemisphere), place your hands lightly on both sides of your ears. Tighten the abdomen, slowly lift your upper body, and use the elbow of one hand to touch the knee joint of the other leg. Repeat the movements alternately.

　　5 Biceps training

　　　　　The key points of action: your feet are naturally separated on the BOSU hemisphere, your knees bent slightly, and your hands are tightly holding the barbell. Your shoulders sink, your elbows bent, and your arms are lifted upwards. When the barbell basically reaches above the waist, stop slowly and lower the barbell to resume the initial movement.

　　6 External oblique muscle training

　　Key points of action: Sit gently on the BOSU hemisphere, keep the upper body upright naturally and lean slightly backward. Bend your legs, step on the ground with all your feet, stretch your arms forward naturally, hold the ball, and rotate your upper body slowly in the left and right directions.