The bosu is a great tool for developing a wider set of abilities as you do your exercises. Designed as the top portion of an exercise ball that has been detached and then affixed to a flat base, the bosu stands for "both sides up." Generally, it helps to intensify standard exercises by incorporating a balance element into the workout as well.
One of the best exercises to do on the bosu is the dumbbell raise. A dumbbell raise is a beginner exercise that works to develop tricep muscles, biceps and other upper arm muscles and shoulder muscles as well. By adding in a bosu to this mix, you can help to make the exercise more exciting and challenging as you work out.
1. Exercise Basics
The basic positioning of the exercise requires that you place the bosu out in an open space with the flat side on the ground. Holding a dumbbell of appropriate weight in each hand, step onto the bosu and place your feet parallel to one another and about shoulder width apart. Let the dumbbells rest in front of your body with your arms fully extended toward the ground. This is the resting position for the exercise.
To execute the exercise itself, you'll need to alternate moving one arm and then the other. Keeping your arms straight, lift your right arm straight up and away from you. It should remain directly in front of your body at all times, and end with your arm parallel to the ground, as if you were pointing away from you. Slowly lower your arm back into the resting position. Repeat this same procedure slowly and carefully with your left arm as well. When you've moved both arms up and then down, you've complete one single repetition of this exercise.
2. Safety and Injury Prevention
The first thing that you should do if you're planning to incorporate the bosu into your dumbbell raise exercise is to practice the raises themselves without using a bosu. Make sure that you're entirely comfortable with the motions of the exercise without using a bosu, then only stand on the bosu when you're fully prepared.
It's also very important that you continue to breathe deeply and regularly while you use the bosu for your dumbbell raise exercise as well. Be sure to also stretch your upper body and your arms and shoulders in particular before and after you plan to do the dumbbell raise exercises.
There are a number of ways that you can modify the dumbbell raise exercise in order to make it more of a challenge and to improve your overall physique. First, you can do it while balancing on one leg. You can also increase the number of repetitions of the exercise that you do, or increase the total weight you use as well. Finally, you can stop at the midpoint of the exercise (when your arm is parallel to the ground) and then continue lifting the dumbbell until your arm is pointed straight up over your head before lowering it again.