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57
• Sireciénestácomenzandounprogramadeejerciciosconlarutinadelequipo
para práctica del equilibrio BOSU®, elija un horario conveniente del día y
cúmplalo estrictamente. Debe elegir un horario en el cual se sienta enérgico,
cuando haya pocas interrupciones y cuando haya estado sin comer durante
aproximadamente dos horas.
• Practiquecadaejerciciohastaquetengamuyenclarolatécnicacorrecta.
Cuando siga alguno de los videos de ejercicios BOSU®, comience con la
variación más sencilla de cada ejercicio y avance a las más difíciles solo
cuando se sienta preparado.
• Utilicecomoorientaciónlafatigamuscularylatécnicacorrecta,aumente
las repeticiones hasta el número que pueda completar sin molestias y
correctamente. Es más importante realizar los ejercicios correctamente
que completar el número de repeticiones sugerido.
• Comiencesuprogramacondosrutinasdelequipoparaprácticadelequilibrio
BOSU® a la semana. Si desea añadir rutinas, aumente gradualmente día por
medio en la semana. Es importante tener un día de descanso entre rutinas
estimulantes.
PAUTAS GENERALES PARA EJERCICIOS
InflatIng Your BoSu
®
Balance traIner
1. Find the dual-action hand pump that came with your BOSU
®
Balance Trainer and remove it from its wrapping. (See Fig. A)
2. Place your BOSU
®
Balance Trainer flat on the floor
with the platform side up. (See Fig. B)
3. Insert the dual-action hand pump nozzle firmly into the valve
housing and inflate to a height of about 8-1/2 inches.
(See Fig. B) DO NOT exceed 10 inches.
TIP: To judge proper inflation, simply hold a ruler
vertically against the side of the BOSU
®
Balance Trainer
and inflate until the platform clears approximately 8-1/2”
high on the ruler with dome side down and a maximum of
10” high with dome side up. (See Figs. C1 and C2)
4. Before each use, visually inspect the equipment.
To help avoid unexpected sliding of the BOSU
®
Balance Trainer, make sure all 6 feet are tightly
inserted into the platform. Do not use the equipment
if any of the feet are missing. Never use the
equipment if parts are missing or if the
equipment is not functioning properly.
5. When you have inflated your BOSU
®
Balance Trainer
to the desired height, firmly insert the air plug into the
valve inlet. The air plug is included in the plastic
bag with this manual.
Setting Up
Make sure your BOSU
®
Balance Trainer is set on a non-slip, level surface with
adequate clearance space around you. You should have enough space to lie in a face
up, face down, or sidelying position on top of the dome, and to be able to step off
safely in any direction. Make sure that if you lost your balance and fell, you would
not hit any nearby objects. To reduce the risk of injury if a fall were to occur, use
a mat or exercise pad on wood or other hard surfaces.
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GETTING STARTED
Fig. A
Fig. B
Fig. C1
Fig. C2
Approximately 8-1/2” high
with dome side down
Maximum height of 10”
with dome side up
1
2
8
3
4
5
6
7
9
10
11
12
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