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Bosu- Bicep-Series 42 2008-09-02 20:40:02 1. Concentration curl
Muscle Worked: Biceps
Sit on the Bosu . Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support.
Slowly curl the weight up while keeping the torso, upper arm and elbow
Bosu- Bicep-Series 41 2008-09-02 03:06:13 Following exercises target Biceps. It is called Bicep Curl
Starting Position: Stand on top of Bosu with Dumbell in each hand.
Instructions
Execution
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Biceps may be exercised alternating
Bhangra Aerobics 2008-09-02 00:45:53 Try Bhangra Aerobics
instead of regular aerobics. The drum beats are infectious. The steps are very ethnic and traditional punjabi.
Lots of jumps and shoulder shakes makes it a very high intensity workout.
You can even wear kurtis instead of lycra leotards uncomfortable tight fitted clothes and add fun element to your workout.
Bhangra is the Indian rural dance from the northern state
Bosu- Strength Training-Series 40 2008-09-01 08:11:24 Pec Dec
Hold your trunk tight and keep your back straight
Position yourself so your chest is level with the Dumbells
Your upper arms should be at 90° to your body
Keep your back straight and do not lean forward to assist the action
Push the dumbells so that they touch in the centre. Take the arms out and bring them in just as you would in a pec dec machine.
Muscles involved
Pectoralis Major Read more:Strength Training
, Training
Bosu- Strength Training-Series 39 2008-08-31 00:06:03 A fly (or flye) is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flies are used to work the muscles of the upper body. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the Read more:Strength Training
, Training
Bosu- Strength Training-Series 38 2008-08-29 02:52:55 Exercise for Posterior Deltoid Muscle
The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the 'rounded shoulder' look.
Posterior Deltoid Function
The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.
Posterior Deltoid Origin
The origin Read more:Strength Training
, Training
Bosu- Strength Training-Series 37 2008-08-28 06:35:34 Bicep Curl
Instructions
Sit on Bosu. Position two dumbbells to sides, palms facing in, arms straight.
Execution
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Comments
Biceps may be exercised alternating (as described), Read more:Strength Training
, Training
Bosu- Strength Training-Series 36 2008-08-27 13:10:48 Dumbell front raises
Instructions
Grasp dumbbells in both hands.
Execution
Raise dumbbells with elbows fixed in a 10° to 30° angle throughout until upper arms are parallel to the floor.
Muscles
Target
Deltoid, Anterior
Synergists
Pectoralis Major, Clavicular
Deltoid, Lateral
Trapezius, Middle
Trapezius, Lower
Serratus Anterior, Inferior Digitations
Stabilizers
Trapezius, Upper Read more:Strength Training
, Training
Bosu- Strength Training-Series 35 2008-08-27 07:31:52 Dumbell Flyes
Preparation
Grasp two dumbbells. Lie supine on Bosu. Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.
Execution
Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat. Read more:Strength Training
, Training
The Headstand (Shirshasana) 2008-08-27 07:14:12 The Headstand (Shirshasana)
This posture may look like imposing to those who haven’t attempted it. Nevertheless, it is an extremely powerful asana. It is called the "king of asanas" because of its overall effect on the whole body. For beginners, it is better to ask a friend to help you with this in the beginning.
Technique
Kneel down on your yoga mat. Interlock the fingers of your h
Bosu- Strength Training-Series 34 2008-08-26 04:05:05 1. Bench Press
The bench press is a strength training exercise in which, while lying on his back on top of a Bosu, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting Read more:Strength Training
, Training
Bosu- Strength Training-Series 33 2008-08-26 03:49:09 1. Overhead Press
Note that the correct name for the Overhead Press is Press. The Press is always done Overhead. Many say Overhead Press to avoid confusion with the Bench Press. The Bench Press is a variation of the Press, not the other way around.
Sit on Bosu with abs tight and back straight. Hold the Dumbells or a barbell in hands and exhaling, take the hands up. Press the bar from your front Read more:Strength Training
, Training
Bosu- Pilates-Series 32 2008-08-24 21:42:20 Bridging
1. Lie down on the floor or mat next to the Bosu. Keep one foot on top of Bosu with knee bent. Raise up the other leg straight up in the air. Contract your naval in towards the spine. Push your lower back towards the floor. The hamstring (back of the thigh) of the straight leg is actively getting stretched.
Place both feet on top of Bosu and lift the pelvis up. Keep the naval Read more:Pilates
Bosu- Pilates-Series 31 2008-08-24 04:15:52 1. DOUBLE LEG STRETCH
Lie on Bosu on the back with both knees bent and feet off the floor. Place the hands behind the head. Float the head off the Bosu.
Practice 3 sets of breath with hollowing. Feel the belly deflate with the hollow.
Lower leg demands more abdominal control. If you feel the back, bring the leg higher or return to beginner version. This is about the abdominals working!
To start Read more:Pilates
Bosu- Pilates-Series 30 2008-08-22 21:03:24 1. Hundreds
Lie down on top of Bosu. Keep your legs straight up. Exhale and slowly lift your head and torso up. Raise up your hands also. Now you have to pump your hands as if bouncing the ball. Simultaneously, breathe 5 count inhale through the nose and 5 count exhale through the mouth. This makes it 10 count. Do 10 times and you would complete 100. When you exhale, pull the naval in towards the Read more:Pilates
Bosu- Yoga for lats and obliques-Series 29 2008-08-22 12:59:41 1. Triyakatadasana or standing half wheel
Stand with feet apart. One foot on top of Bosu. Raise your hands up overhead. Grip one wrist with the other hand and bend to the side. Hold for 30 seconds and repeat on the other side.
Benefits:
Stretches arms and the lats.
Makes spine more flexible.
Caution:
Do not attempt if you have frozen shoulder or severe back problem.
2. Parigharasana or sitting
Bosu- Yoga for lats and obliques-Series 28 2008-08-21 23:00:01 1. Ardha Chakrasana or the half wheel
Stand on straight on top of Bosu. inhale and slowly raise your one hand out to the side, parallel to the floor.
Then take your arm upwards over your head so that the ear touches the shoulder. Exhale and bend to the side and even tilt your head to the side.Hold for 10-30 seconds and repeat on te other side.
Benefits:
Tones latissimus dorsi.
Helps in curing
Bosu- Yoga for Hips-Series 27 2008-08-21 04:43:34 1. Hastha Padasana
Stand on top of Bosu with your feet together. Exhale and bend forward from the waist to touch your knees with your forehead. tailbone should be up, knees straight and take the hands towards the feet. Hold for 10-30 seconds.
Benefits:
Tones abdomen.
Stretches hamstrings.
Because of forward bending posture, increases the blood flow towards the head. Thus improves metabolism,
Bosu- Yoga for Legs-Series 26 2008-08-21 02:57:15 1. Natarajasana
Stand on top of Bosu with feet apart. Bend your knees and keep the back straight. Stretch your arms straight above your head.
Benefits:
Strengthens the thigh, calf and ankle joints.
Tones Abductors.
Improves posture.
Caution:
Do not attempt if you have stiff knees and ankles or weak back.
2.Vatayasana or Arched Moon Pose
Stand on top of Bosu. Slowly pick up left one foot and
Bosu- Yoga for Legs-Series 25 2008-08-20 01:51:49 1. Vajrasana
Sit in Vajrasana on top of Bosu. This is kneeling position as shown below with your buttocks under your heels.
2. Supta Vajrasana or The reclining Hero
Sit in vajrasana on the floor and slowly bend backwards taking support of Bosu behind your back. Rest your head on Bosu. Grab hold of your ankles with your hands.
Benefits:
Strengthens and improves the flexibility of ankles and
Bosu- Yoga for Legs-Series 24 2008-08-20 01:31:39 1. Uthita Pada Uttanasana or front leg raise.
Stand on top of Bosu. Balance weight on both feet. Slowly raise one leg off and in front. Bring your hands up parallel to the floor. Hold and repeat on the other leg.
Benefits:
Strengthens the muscles of legs.
Improves balance.
Improves concentration and neuro-muscular coordination.
Caution:
Do not attempt if you have week knees or varicose veins.
Bosu- Yoga for Back -Series 23 2008-08-19 05:54:28 1. Marjariariasana or The Cock
Come on all fours on top of Bosu. Exhale and arch the back up. Head goes down. Inhale and arch the back in and look up.
Benefits:
Improves flexibility and strength of back and improves the posture.
Caution:
Do it slow and smooth avoiding any jerks.
2. Sahaj Pavanmuktasana
Lie down on Bosu. Slowly rasie up both the legs and clasp one knee with your hands. Try to
Bosu- Yoga for upper Body-Series 22 2008-08-19 04:53:48 1. Gomukhasana or The Cow Pose
Sit on Bosu. Place left hand behind your shoulders and reaching behind your back with the other hand, interlock the fingers of both hands. Pull and hold gor 10-30 seconds. Interchange the arms.
Benefits:
Increases the flexibility of arms and shoulder blades.
Opens the chest and improves the respiration.
Tones and shapes the back.
Caution: Do not attempt this if
Bosu- Yoga- Isometric contraction for abs-Series 21 2008-08-19 03:51:49 1. Lie down on the floor or mat with your head resting on top of Bosu. Take the legs up straight. Try to push the lower back on floor and keep the abs contracted.
Slowly lower the legs down, holding the abs tight, and stabilizing the lower back so that it does not start arching. Keep holding for few seconds and repeat.
2. Lie down on top of Bosu. Bend your knees 90 degree. Slowly raise the
Bosu- Yoga for Back- Series 21 2008-08-18 01:50:26 1. Lie down prone ( on your stomach)on the Bosu. Exhale and lift both legs and hands up off from the Bosu.
Push yourself to raise up the legs even further more. Then inhale and bring the legs, hands and head down. Repeat this for 20 times.
2. Lying in the same position as above, exhale and raise your right hand and left leg up. Then come down. Next do left and and right leg up. Continue
Swiss ball workout 2008-09-21 04:54:18 This works like a leg press gym machine.
Lie down on the mat with hips next to the wall. Take the legs up. Now slowly bend your knees towards the chest and place a swiss ball up on your feet next to the wall.
Slowly push the ball up with your feet and straighten the knees.
Repeat few more times. Read more:Swiss
Swiss ball workout- for abs-2 2008-09-20 02:25:21 Lie down on the mat. Place a swiss ball on the wall and place your feet/ legs on top of the ball. Lift the hips up. This time because of the instability of the ball, it becomes more challenging and different than if the feet are placed against the wall which is a stable surface.
Try to straighten your legs straight up and lift the hips more.
Slowly bring the hips down.
Repeat few more Read more:Swiss
Calisthenics-3 2008-09-19 03:02:20 Lie down on the floor. Keep the hips close to the wall. Place the legs on the wall. Now Lift the hips up. In this position place one foot over the other knee. Rotate the bent knee outwards.
Next rotate the same knee inwards towards your face.
Repeat few more times and change the leg.
Calisthenics-2 2008-09-17 22:23:26 Lie down on the mat on your back. Place the hips right next to the wall. Take the legs up straight against the wall. Lift the hips up and start to scissor the legs. Alternately, take one leg off from the wall and towards yourself. Then the other. Repeat.
You are on the mat- same starting position as above. Here you do not lift the hips up. Instead you lift the torso and head up and bring one
Calisthenics 2008-09-16 22:48:46 In the following exercises, you really do not require much equipment. You can easily do them at home and achieve an effective workout.
1.Lie down on the mat with your hips next to the wall. Take the legs up, next to the wall. Keeping your feet, firmly on the wall, lift the hips up and then lower them down. Squeeze your glutes.Repeat. This will target your hamstrings, lower back and abs.
2.
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