DB flys on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB flys on BOSU® )

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Name of exercise  Resisted shld horiz add bil supine (flys) w/BOSU® w/wt.
Other names of exercise DB flys on BOSU®
Description of exercise DB flys on BOSU® is a variation of the traditional dumbbell fly exercise that utilizes a BOSU® ball for added instability. This exercise targets the chest muscles and also engages the core and stabilizer muscles for a more challenging workout. To perform this exercise, lie on the BOSU® ball with your head and shoulders supported, and hold a dumbbell in each hand with your arms extended above your chest. Slowly lower the dumbbells out to the sides, keeping your elbows slightly bent, until your arms are in line with your chest. Then, use your chest muscles to bring the dumbbells back to the starting position. This exercise helps to improve chest strength, stability, and balance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie with middle of back on BOSU in a bridge as shown.
  • Hold weights in hand out to sides, palms inward, elbows bent.
  • Lift arms upward, straightening elbows and bring weights together in front.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Shoulder
    Type of Muscles Back, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Horizontal Adduction
    Type of Action Abduction, Elevation, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased chest muscle activation
  • Improved balance and stability
  • Engages core muscles
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Enhances coordination
  • Builds upper body strength
  • Helps with posture
  • Increases range of motion
  • Can be used for both strength and cardio training

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • DB flys on BOSU® exercise should be avoided if you have any shoulder injuries or pain, as this exercise can put strain on the shoulder joint. It should also be avoided if you have any balance or stability issues, as the BOSU® adds an unstable surface which can increase the risk of falling or injury. Additionally, if you are new to this exercise or have not built up sufficient strength in your chest and shoulder muscles, it is best to avoid this exercise until you have mastered the proper form and technique. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Check the stability of the BOSU® before use
  • Use a weight that is appropriate for your strength level
  • Keep your core engaged throughout the movement
  • Maintain proper form and control at all times
  • Avoid arching your back or flaring your elbows
  • Do not let the BOSU® touch the ground during the exercise
  • Breathe regularly and avoid holding your breath
  • Stop if you experience any pain or discomfort
  • Consult a professional trainer for proper technique and modifications if necessary

    • Helpful in Diseases

  • ACL injuries
  • Ankle sprains
  • Knee pain
  • Hip pain
  • Lower back pain
  • Core instability
  • Balance issues
  • Plantar fasciitis
  • Shin splints
  • IT band syndrome

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    Frequently asked questions

     

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