If you want stronger shoulders, arms and core as well as better stamina and co'ordination then this is the perfect machine for you. It is a perfect workout for fighters or anyone looking for a stronger upper body.
Here are 10 good exercises that you can do from home or at your local gym using the bosu. The bosu is a dome shaped half ball that you can use both sides up. It is perfect for balance, co'ordination and working your stabilizers.
Seated Biceps with Dumbbells
Muscles worked - Biceps
Exercise description – Grap a pair of dumbbells and sit down on a bench. The back rest should be in an upright position. Keep your elbows tight to your waist and let your arms hang at your sides. Using both arms, slowly curl the dumbbells towards your shoulders. Slowly lower the weights back down to the starting position. Keep your back glued to the backrest and your core tight. Your elbows should remain close to your sides throughout the exercise. Repeat for the number of repetitions.
Muscles worked- Lats, Biceps
Exercise description - Sit down on the seat of the lat pull down machine. Adjust the thigh pads so that your thighs will be held snugly beneath them during the exercise. Choose your weight. Grip the bar and sit down with arms fully extended above you, making sure your hands are shoulder-width apart. Lean back 30 degrees and slowly pull the bar down to the top of your chest. Slowly return to the starting position. Focus on drawing your shoulder blades together as you pull the bar down to your chest. Repeat for the number of repetitions.
Rear Deltoids Machine
Muscles worked-Rear Deltoids
Exercise description- Adjust the arms of the machine so that they are close together in front of the weight plates. Adjust the seat so that your chin is level with the back rest. Choose your weight. Sitting down facing the weights. Grip the straight handles with your arms fully extended. In one smooth motion swing your arms back until they are slightly behind your shoulders. Slowly come back to the starting position. Repeat for the number of repetitions.
Overhead triceps using the resistance machine
Muscles worked- outer triceps, Core
Exercise description - Select your weight on the triceps machine. Put on the rope attachment. Grip the bottoms of the handles on either side of the rope and turn your back to the machine. Stand with feet hip-width apart. Bend forward, keeping your back straight and your core tight. Bend your elbows, keeping them in line with your head. Stick your butt out and keep your knees slightly bent. Slowly straighten your arms. Do not lock your elbows. Slowly come back to the starting position. Repeat for the number of repetitions.
Chest Press Dumbbells
Muscles worked Pectoralis Major and Pectoralis Minor
Exercise Description - Grab a pair of dumbbells and lie on a flat bench. Your feet should be flat on the floor or on the seat with knees bent. Your back should stay in contact with the bench at all times. Start with elbows bent and in line with your shoulders. Hands should be holding the dumbbells in an over grasp position and should be shoulder-width apart. Make sure that your hands are directly over your elbows (not in front of or behind the elbows). Keep your wrists straight. Push the weights upward letting the dumbbells meet at the top of the movement. Keep a slight bend in the elbows. As you do a chess press you want to imagine that you are drawing a triangle with your arms. You begin at the bottom of the triangle and then lift the weights up to the point of the triangle. Slowly lower the dumbbells to the starting position. Repeat for the number of repetitions.
Standing Lunges with Dumbbells
Muscles worked- Glutes, Quadriceps, Hamstrings, Hip Flexors
Exercise description - Grab a pair of dumbbells. Stand with your legs hip-width apart. Take one large step forward. Keep your shoulders back and your head looking forward. To come down in to the lunge bend your front knee to form a 90 degree angle. Check to make sure your knee does not go over your toes. If it does, step your foot slightly farther forward. Your back knee should stop just above the ground. Slowly rise back up. Repeat for the number of repetitions. Then repeat for the other side.
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