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Is training with BOSU balls effective?




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BOSU balls ̵

1; they are as ubiquitous today as squat racks and mirror selfies in gyms. However, depending on your feelings, these are either the logical evolution of balance and core training, or just another gimmick that can go the way of the Shake Weight and Ab Lounge. In the following, we'll put the BOSU ball on trial as we figure out if you can really balance your path to a better one, or if it's just a crazy waste of time.

Introductory Arguments

Defense [19659005] Although bouncing on a balance board or BOSU ball and ripping out some exercises may look stupid, moving on muscles and ligaments on an unstable surface can be done in a new way leads to a better overall body fitness. The ever-changing and challenging environment can also train your mind and make your brain more alert and flexible.

Prosecution

Although balance training gives your muscles a new stimulus and puts strain on your nervous system, which eventually puts strain on the nervous system, the risk of wobbling in complex exercises of not insignificant weight is not worth it. Injuries are more likely – especially if you're doing lower body work on an unstable surface – and you can work out the balance well without shooting those balls.

Evidence

Balance board training can strengthen the ankle training of athletes with previous ankle sprains, says a study on football players from 2004, published in The American Journal of Sports Medicine but for those with previous knee problems aggravated the injury. A 19-player 10-week study by the Human Performance Laboratory at the University of Connecticut in 2017 showed that training with unstable surfaces did not bring significant benefits in jumping, agility or running tests. The stable group actually had improved bounce and sprint times.

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It has been found that unstable exercises force the muscles to provide more stability to the joints during breast pressing, according to a study published in The Journal of Strength and Conditioning Research . According to a study published in 2017 Scientific Reports

Memory and spatial perception, or how you perceive and interact with the world, improved when the subjects were subjected to a balance training program Conclusion

Das Balance training – for the lower body – has some advantages, but they are usually limited to ailing ankle injuries. Any other use can open the door for knee injuries and will not help you get better results in the field or gym. However, as you get older, it can be helpful to keep the mind sharp.

Condemnation

Do not perform lower body balance training unless a physical therapist prescribes it because you are healing an ankle injury. Instead, make single-leg movements, such as forward or lateral lunges, or split-stand exercises with kettlebells or cable machines that provide instability without joint strain. However, upper body movements such as push-ups or dumbbell pressures on a BOSU ball can produce a stimulus with less joint pressure.

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