♪ Quantic – Time Is The Enemy ♪

Seguimos con el trabajo funcional en superficies inestables. Esta vez en bosu, (Both Sides Up). Cada ejercicio tiene la posibilidad de realizarse con el bosu colocado en sus dos posiciones.
Si dejas la parte convexa hacia el suelo, hace que se trabaje aún más las propiocepción.

In this post, we continue with functional work in unstable surfaces. This time we will use a Bosu (BOth Sides Up). In each exercise you will have the option to use the bosu inits two positions.
If you leave the convex side facing to the floor, you will work with much more proprioception.

-Soldado: subir al bosu con una sola pierna y llevar la rodilla al pecho. Realizar 3 series de 10 repeticiones cada pierna con 15 “ descanso.
-Marching Soldier: get on the bosu with one leg and bring the knee to the chest. Do 3 sets of 10 repetitions each leg with 15″ rest.

Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu

-Cruzar: pasar de un lado al otro pisando sobre el bosu y realizar un lunge atrás. Realizar 3 series de 10 repeticiones con 15” descanso.
-Cross: Moving from side to side while stepping on the bosu and doing a back lunge. Do 3 sets of 10 repetitions with 15 “rest.

Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu

-puente: Tumbados boca arriba colocar los pies sobre el bosu y elevar la cadera. Realizar 3 series de 10 repeticiones con 15” descanso.
-Pelvic curl: Lied on your back, put your feet on the bosu and raise your hip. Do 3 sets of 10 repetitions with 15 “rest.

Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu

-perro boca abajo: boca abajo con las manos sobre el bosu, pasar a posición de pirámide elevando la cadera. Realizar 3 series de 10 repeticiones con 15” descanso.
-Downward dog: facing down with your hands on the bosu, change to a pyramid position raising your hip. Do 3 sets of 10 repetitions with 15 “rest.

Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu

-Flexiones: boca abajo con las manos sobre el bosu, realizar flexiones. Realizar 3 series de 10 repeticiones con 15 “descanso.
Push-ups: facing down with your hands on the bosu, do push-ups. Do 3 sets of 10 repetitions with15 “rest.

Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu

-escalador: boca abajo con las manos sobre el bosu, realizar una flexión alterna de rodillas al pecho. Realizar 3 series de 10-15 repeticiones con cada pierna y 15 “descanso.
-climber: facing down with your hands on the bosu, lift your right foot off the floor and slowly raise your knee as close to your chest as you can, then return to the starting position and repeat with your left leg. Do 3 sets of 10-15 repetitions with each leg and 15″rest.

Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu Unstable training: bosu / Superficies inestables: bosu

¡Hasta la próxima! Espero que os guste y lo pongáis en práctica. No olvidéis comentarnos como os ha ido los ejercicios…