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The University of Alcalá in Madrid has received a guest of honor to certify its students in Bosu, a spherical half ball on one side and flat on its base. This is Miriane Taylor, specialist in this element that allows you to add creativity and diversity to Pilates and fitness classes. The unstable platform is not new, in fact, it was invented in 1999, but it is still fully current and is an essential part of the routine of footballers, because it simulates the irregularity of the playing fields. But its usefulness goes far beyond sports conditioning: "It tones the muscle, sculpts the body, burns fat, corrects posture and alignment of the back, in addition to improving mental concentration," explains this eminence who teaches in Canada, visiting Spain to teach a workshop where you can learn everything about this dome.

A moment of training with Bosu of the players of Atlético de Madrid.EM

He says that the name was originally an acronym for both sides up: "It means that the exercises can be performed on both sides." But this definition has evolved to both sides used, "to show a better conscious approach to exercise and a nod to functional training done with one's own body." What does the unstable part contribute? "Balance, proprioception and strength". And the stable one? "Postural control," he replies. This makes it a very interesting tool now that we all have back pain due to the large number of hours we spend sitting for more sedentary jobs.

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ELITE FOOTBALLERS

"To the extent that a good therapeutic indication and a personalized program are made, it can be very useful to extend the life of the joints," explains the expert, who is clear about this investment in health through body work: "The Bosu is more comfortable to use than a Fitball and with fewer risks. Its benefits are comparable and it takes up less space. Numerous exercises can be performed on it, including many Pilates and fitness."

The staff of Atlético de Madrid and Real Madrid usually use it regularly in their training. And Taylor corroborates this practice, which is shared by many other teams: "The Bosu is good in amateur athletes and also elite because it prepares them in technical skills and physical conditions for key moments of the game, such as shots and jumps, leg strength, explosive strength ...". In addition, it helps them prevent injuries and strengthen ligaments: "It trains balance by avoiding falls because it develops the reaction to an unforeseen event."

Real Madrid players, with Modric and Benzema in the foreground, also use this contraption to prevent injuries. EM

ELDERLY

Laura Cabral, director of Corpora Pilates, teacher and collaborator of Miriane Taylor in the Bosu courses, puts her elderly patients standing on the round and elastic surface to prevent falls, strengthen the muscles around the joints, which suffer from osteoarthritis, improve gait and encourage venous return, improving circulation. "By climbing up and making them move, they perceive unstable sensations that, being supported and held, expand their experiences of balance. With eyes open or closed, thanks to Bosu they strengthen the ankles, knees and hips, "he says.

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With other profiles it is used to increase the range of motion of the spine in extension, supporting the back on the rounded unstable area, as occurs in young people with postural rigidity, dorsal kyphosis ... "It is also used in patients who, after an injury or operation, have already recovered and rehabilitated with Pilates, but they lack to perceive and safely perform exercises that improve the flexibility of the back in extension and the stretching of muscles such as the psoas, pectorals, cervical ... and the strength of the musculature of the spine and abdominals".

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We asked both of them for three very effective exercises with Bosu:

1. Plank: work of the abdominal core and arms but more powerful due to instability.

2. Bridge: tension and strength of buttocks and legs.

3. Flexibility: lying on the platform, involves the spine, psoas and shoulders. Improves posture.

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