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D

ISCOVER THE

M

OVEMENT

TM

...

and you will exercise for the right reasons. Whether you want to
perform better in sports, feel better in everyday life, or improve
the way your body looks and moves - The BOSU

®

Balance

Trainer will get you there! This revolutionary device is literally
changing the face of fitness training. Already in use by the
world’s best athletes from virtually every sport, the BOSU

®

Balance Trainer can make the difference for YOU!

The BOSU

®

Balance Trainer is all about YOU! It’s about Your

Journey towards Feeling Your Best! Performing Your Best! And
Looking Your Best! It’s about achieving more with less effort!
It’s about living in the moment! It’s about balance!

It’s Fun! It’s New! And there’s
nothing else like it!

www.bosu.com

3/11/09

We warrant this product to be free from all

defects in material and workmanship when used

according to the manufacturer’s instructions.

See Limited Warranty Card for details.

Save your sales receipt.

(You may wish to staple it into this manual.)

Dedication to Quality

F

OR

M

AXIMUM

E

FFECTIVENESS

A

ND

S

AFETY

, P

LEASE

R

EAD

T

HIS

O

WNER

S

M

ANUAL

A

ND

V

IEW

T

HE

V

IDEO

B

EFORE

U

SING

Y

OUR

BOSU

®

B

ALANCE

T

RAINER

.

O

WNER

S

M

ANUAL

Made with 100%
Recycled Paper

Содержание BOSU

Страница 1: ...bout Your Journey towards Feeling Your Best Performing Your Best And Looking Your Best It s about achieving more with less effort It s about living in the moment It s about balance It s Fun It s New And there s nothing else like it www bosu com 3 11 09 We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited ...

Страница 2: ...er great addition to any strength and conditioning coach s arsenal The BOSU brings both imagination and physical challenge to both core stability and proprioception for any athlete s training program FERNANDO MONTES HEAD STRENGTH CONDITIONING COACH CLEVELAND INDIANS I incorporate Swiss Ball training extensively into our off season programs The BOSU was a great addition to our core program It was v...

Страница 3: ...ts performance specialist for 30 years I believe the BOSU will become a required necessity for every team motivated athlete etc to use in their training Because of the important role of body equilibrium in all human performance I ve always recognized it was the limiting skill for most athletes that prevented them from reaching great heights Well that won t be the case any more More than ever befor...

Страница 4: ...o 44750 1001 1 800 321 9236 Monday Friday 8 30am to 8 00pm Eastern Standard Time www bosu com Please do not call the above number for Parts See Ordering Replacement Parts section to the right IMPORTANT This owner s manual is the authoritative source of information about your BOSU Balance Trainer Please read it carefully and follow all the instructions When ordering parts please contact our Parts D...

Страница 5: ... the moment Start exercising in the moment and you are one step closer to living in the moment And living in the moment is what it is all about David Weck Inventor of the BOSU Balance Trainer WORKOUT CHART You can use this chart and the chart on the following page to keep track of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep these ...

Страница 6: ...ur heart and lungs improve your stamina and endurance Strength conditioning adds lean muscle to your body This increases your body s calorie burning ability by increasing your metabolism As a result your body burns more calories even while you rest When you combine aerobic workouts with strength conditioning you can burn more fat and calories when compared with aerobic exercise alone The BOSU Bala...

Страница 7: ... heat like the high temperatures that can occur in the trunk of a car can cause the inflated dome to deform Though the product can continue to be used deformation may cause the original balance traits of the dome to change Avoid contacting the BOSU dome with sharp or abrasive objects Sharp or abrasive objects can puncture the vinyl surface Always check the soles of your shoes for glass stones etc ...

Страница 8: ...ME WHILE STANDING ON THE DOME SIMPLY STEP OFF OF THE BOSU SAFELY TO THE FLOOR WIPE SWEAT OFF THE VINYL SURFACE OF THE DOME WHILE WORKING OUT Not unlike a wet basketball floor sweat will make the dome surface of the BOSU slippery Use a towel to wipe sweat off the dome if necessary A dry BOSU provides for a safer and more effective training environment WEAR APPROPRIATE FOOTWEAR WHILE EXERCISING ON T...

Страница 9: ...9 10 11 12 GETTING STARTED Fig B Fig A Fig C INFLATING YOUR BOSU BALANCE TRAINER 1 Find the pump that came with your BOSU Balance Trainer and remove it from its wrapping 2 Secure the blue end of the air hose to the blue valve on the pump then place the narrow white nozzle onto the other end of the hose See Fig A Be sure to firmly press together 3 Place your BOSU Balance Trainer flat on the floor w...

Страница 10: ... SECONDS ON EACH SIDE The goal of this exercise is to challenge abdominal strength and core stabilization Lie face up with the lower back centered on the dome Clasp the hands behind the head and lift one leg at a time until both knees are aligned over the hips Slowly extend one leg pulling the other leg in toward the chest Simultaneously rotate the torso until one elbow is pointing forward and the...

Страница 11: ...ing balance For more challenge turn your head from side to side tilt the head from side to side See Fig 4 or close your eyes for a few seconds These variations are very challenging and may take time and patience to master PERFORM 12 TO 20 REPETITIONS The goal of this exercise is to challenge upper body strength and core stabilization Turn the BOSU on the dome so that the platform is facing up Begi...

Страница 12: ...nd week you might progress by completing the warm up and Workout Segment 1 Week by week you will slowly progress toward the goal of completing the entire 30 minute video workout Record your progress by using the handy chart provided at the end of this booklet This will help you see daily and weekly improvements Celebrate your successes even the small ones If you meet your goals each week reward yo...

Страница 13: ... PERFORM 10 TO 60 SECONDS OF BALANCE ON EACH LEG The goal of this exercise is to challenge balance stabilization and muscular endurance of the lower body and core Step up and center one foot directly on top of the dome Touch the other foot lightly on the side of the dome until balance is established Slowly lift the non weight bearing leg out to the side Keep the shoul ders level and hold the arms ...

Страница 14: ...hroughout the exercise For an easier modification of the jump stick movement simply bounce slightly without leaving the surface of the dome PERFORM 20 REPETITIONS ON ONE SIDE 30 SECONDS OF COMPRESSIONS OR JOGGING ON TOP OF DOME AND 20 REPETITIONS ON THE OTHER SIDE The goal of this exercise is to challenge the cardiovascular system while simultaneously working dynamic balance agility and core stabi...

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