Welcome to the Get Fit Guys quick and dirty tips to get moving and shape up.

My name is Brock Armstrong and I'm the Get Fit Guy.

Whether you call it a half dome, Bosu balance trainer or just a Bosu,

this fitness training device consists of an inflated rubber hemisphere attached to a rigid flat plastic platform.

And because it looks like a stability ball that's been cut in half, you may have even heard

it referred to as the half blue ball. But the name BOSU is actually an acronym for both sides up or both sides utilized, because

this versatile little fitness pillow can be used with either the dome side or the platform

side facing up. The BOSU was originally developed to train balance because when the dome side is

facing up, it provides the user with an unstable surface to stand on while the entire device

itself remains completely still. And if the flat side is facing up, it provides a solid

surface that has an unstable base, and it is this

combination of still, flat, and unstable that makes this device so versatile and so useful.

The BOSU's half dome, half platform, can help improve your balance, stability, mobility, and strength depending on how

you use it. The bosu's unique shape can make it the perfect item for spicing up your home gym.

Now, in a scientific study, researchers found that 12 weeks of proprioception training on a

bosu and Swiss ball was effective in postural stability,

static balance, and dynamic balance. They actually concluded that using a bosu could lead to an

improvement in gait and balance capacity and decrease the risk of falling in adults age 65 and older.

Now, these results were seen after volunteers did various standing and sitting exercises with

their eyes open and closed twice a week for 50 minutes each session. While balance is made up

of many components, including the vestibular system, the

inner ear and the pathways to the brain stem, a portion of these successful results was attributed

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