My first trip to the gym was a little bit scary. I went after work on Tuesday, when everyone else was there after work.Of course, I didn't know any of these people who were so diligently doing their cardio. But, I soon realized it didn't matter because they all had their ear buds in anyway.
But then the dilemma hit . . . what am I going to do? I didn't have any plan and I had no idea how to use any of the machines. So, I went back to the basic routine Annie and I used to do. (It's not nearly as much fun without you there, Annie.)
In the corner of the women's only room, a blue glow caught my eye. It's blue skin glowed and it called to me: "Come use me . . . "
It was a Bosu Ball! You know, one of those half-dome fitness ball things?
"I'll transform your skating by making you engage your core muscles. I'll help you increase your balance and make your spirals beautiful." (See the pretty picture to the left.)
Eventually, I got over my shyness and asked one of the trainers how to use it. My first couple of steps were tentative, but before long, I was balancing on one foot. Then my spirals.
Next, it occurred to me that I could practice my back spin position. And, if I'm in a back spin position, the only thing I need to change to practice a loop jump is to bend my knee and jump . . . BOING!
It's the most amazing piece of equipment! Next I was practicing waltz jumps and toe loops. Then I realized I wasn't very stable, so I'd better practice my landing position. Before I knew it, I'd doubled my workout by PLAYING on the Bosu ball.
Does anyone else use these off-ice? How do you use it in your workouts?
I love the Bosu too and use it for a couple of of skating specific exercises. As you mentioned, they are good for practicing your spiral position and backspin position, and therefore any spin position. Occasionally I work on my layback position on the Bosu if I'm not feeling too self-concious :) I also practice one-legged squats on them which is good for jumps and sit-spins. I like to do these exercises with the flat side of the Bosu up; I don't think it matters which side you put up but this way I find it easier on my ankles. I haven't tried doing skating jumps on the Bosu but for that you should definitely have the dome side up if you are landing on the Bosu! With dome side up I have tried doing various drills involving squats and lunges including one where I do lateral jump squats from one Bosu to another! Another exercise that I do is to jump laterally on one foot up onto the Bosu, then back onto the floor, but this one is basically a rehab exercise for my knee.
ReplyDeleteA majority of the exercises you can perform on the half dome exercise ball to specifically target your abdominal and lower back muscles call for sitting or lying on top of the dome.
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