BOSU BALANCE TRAINER Manual Del Propietário página 18

Perform 12 to 20 repetitions.
The goal of this exercise is to challenge upper body strength and core stabilization.
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Turn the BOSU
facing up. Begin in a kneeling position with the hands grasping the
recessed grips on the sides of the platform. With straight arms,
align the chest over the center of the platform. Keep the knees
bent and in contact with the floor, or extend the legs for more
challenge. Bend the elbows and lower the body into a push-up
(See Fig. 11). Press back up to a straight-arm position and hold
with good body alignment. Keeping the elbows extended, tilt the
platform slightly to one side (See Fig. 12). Allow the entire body
to tilt, keeping the core muscles contracted for stabilization.
Tilt the platform back to a level position. Alternate a single
push-up with a tilt to one side. Repeat the push-up and tilt to
the other side. Each push-up/tilt equals one repetition.
Bicycle with Opposition Balance
Perform 12 to 20 repetitions, then hold a balance position for
10 to 30 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 other back (See Fig. 13). Alternating sides, continue this "bicycle" motion.
It is important that the lower back does not arch excessively during this exercise. After
completing 12 to 20 repetitions, hold with one leg extended (opposite arm extended overhead),
and the other knee pulled into the chest (opposite arm reaching down the leg). Hold this bal-
ance, trying to align the body in a parallel position to the floor (See Fig. 14), then change sides.
For an easier modification of the "bicycle" movement, begin with both feet flat on the floor
and the hands behind the head. Lift one leg and simultaneously rotate the torso toward the
lifted leg (See Fig. 15). Lower the leg and return the torso to the center position. Alternate
sides, keeping one foot on the floor at all times.
Fig. 13
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Push-Up with Platform Tilt
Balance Trainer on the dome so that the platform is
Fig. 14
Fig. 11
Fig. 12
Fig. 15