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14 AeroFlex User Manual Lifepro Endurance Training Collection 15
USING THE AEROFLEX AS
A BALANCE BOARD
STEP 1: GETTING
COMFORTABLE STEPPING
ON AND OFF
Before you begin using
the AeroFlex as a balance
board, it is very important to
get comfortable stepping on
and off the surface of the
trainer.
1. Start with the AeroFlex
in the Front-to-Back Balance Board configuration, which is best for
beginner use. Follow the setup instructions on page 10.
2. Place the AeroFlex flat on the ground.
3. Step slowly onto the platform. Always move slowly, with controlled
movements.
4. Then, walk forward and off the platform, to the floor. See image above.
5. Repeat several times to get comfortable with the way the platform
moves under your feet. Make sure to alternate which foot you step onto
the platform with first.
6. After you become comfortable walking forward on the platform, try
standing to the side of the AeroFlex and stepping up and down from
the side of the platform.
7. After practicing mounting the platform from each side several times,
try stepping up and down off the platform backwards (the platform will
be behind you). Remember to always move slowly and with control.
CAUTION: If you feel like you are beginning to lose your balance while
standing on the platform, simply step off the AeroFlex and onto the floor.
STEP 2: GETTING COMFORTABLE STANDING
When you are comfortable stepping on and off the platform from all
directions, you’re ready to practice standing on the platform:
1. Step onto the platform with both feet.
2. Stand with your feet in the center of the platform, about hip-width
apart.
3. Put your arms up and out to the sides if you need help with balancing.
Alternately, you can place your hands on your hips to make balancing
more challenging.
4. Do the best you can to maintain good posture:
a. Keep your knees slightly bent. Don’t lock your knees.
b. Keep your feet as flat as possible.
c. Keep your head up, your back straight, and your shoulders back.
4. You should feel the muscles in your abs and back—your core muscles—
engaging to help you maintain your balance. You should also feel the
muscles in your lower legs and feet working.
5. Relax while still maintaining proper posture. You will notice that it is
very difficult to maintain your balance while standing completely still.
This is completely normal. As you get more and more used to using the
AeroFlex and your core strength increases, you will find it easier to
maintain your balance with just small adjustments.
6. To increase the challenge: turn or tilt your head from side to side,
or close your eyes for a few seconds. These variations are more
challenging and it may take some time and effort to master them.
STEP 3: PERFORMING EXERCISES
While sitting, lying, or standing on the platform,
you can perform body-weight training exercises,
including calf raises, squats, planks, push-ups,
glute bridges, arm circles, leg circles, and tricep
dips.
WARNING: Use extra caution when standing on
the AeroFlex. Standing on the platform increases
the risk of falling which can cause serious injury
and even death.
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