Bosu Exercises (III): The Biceps

In previous post we have described some exercises to touch different parts of the body and train with the bosu. In this post we are going to continue workouts with this appliance. In this case We will focus on the work of biceps with bosu. We must not forget that the bosu will give us instability and therefore although we work the biceps we will be contracting in trunk and working the stabilizers of the same, as well as provide more specific exercise intensity.

We have always said it is very important when working the biceps isolate it to the Max. The bosu this isolation is more expensive to perform exercises on an unstable surface, it is necessary that we are in control of much more perfectly the body and each of its movements. To do this we must start slowly with light loads until you let us all to the surface that presents the bosu and do not perform exercises in vain without results.

We will perform the first exercise we suggest on the bosu, that I will support on the ground over the smooth surface. The way we will be standing on the bosu, keeping the balance through the contraction of the muscles of the core. In this position, and looking at the front will Classic biceps curl, that I can do alternately or simultaneously. E simportante that to isolate the most keep the elbows close to the trunk and are the biceps which can withstand the thrust of the exercise. It is important when performing the movement not running rare turns, as the risk that we run off balance and falling us is high. We can do this exercise with dumbbells or medicine balls.

We will carry out the following exercise we suggest sitting on the bosu. The feet will support them on the ground and will make it with two dumbbells, one in each hand, or two medicine balls. Your feet will be a good point of support, but to achieve a greater isolation of the biceps at the time of do the curl What we recommend is to lean slightly back to back, thus improving the intensity that will receive our arms. In this position will make the curl, as in the previous exercise, may be alternate or at the same time.

Last exercise we recommend has to the bosu as support to get a great insulation when it comes to biceps. For its realization simply place the bosu with the flat on the soil surface and we bust on the ground, so that the forearm support on the bosu, which will serve as a restraint. We have back in this way to put slightly elevated upwards. In this position, and gripping a dumbbell with the arm to work, We will make front elevations without taking off the forearm of the bosu. The intensity of this exercise will be greater than in normal machine, since the instability of the bosu to collapse will force biceps to work more.

We recommend for each fiscal year absolute concentration on the worked muscle, to thus influence directly on them, in addition to four series of twelve repetitions each, although the loading guidelines and replays we have each of us depending on what you want to achieve.

Gallery

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