User manual FITNESSQUEST BOSU 3-11-09

[. . . ] DISCOVER THE MOVEMENTTM. . . 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! [. . . ] Certain exercises, programs or types of equipment may not be appropriate for all people, especially if you are over age 35 or have pre-existing health or orthopedic conditions, or balance impairments. 20 5 OPPOSITE ARM/LEG RAISE THE BALANCE TRAINER IS NOT A TOY. Children must be supervised by an adult familiar with the proper use of this product. Progress at a pace that is comfortable for you. The BOSU® Workout is designed so that you can begin with the easiest variation of each exercise and progress to more difficult variations when you are ready. Stop exercising immediately and consult your doctor if you experience pain or tightness in your chest, irregular heart beat, shortness of breath, or if you feel faint, nauseous or dizzy. FOLLOW THE EXERCISE TECHNIQUE GUIDELINES IN THIS MANUAL AND THE ACCOMPANYING VIDEO. Correct exercise technique will help you get the results you want and keep you exercising safely. DO NOT use your BOSU® Balance Trainer until you have read this manual completely. MAKE SURE YOU HAVE ADEQUATE SPACE AROUND YOU DURING A BOSU® WORKOUT. You should have enough space to lie in a face up, face down or side-lying 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, use a mat or exercise pad on wood or other hard surfaces. IF YOU FEEL THAT YOU ARE LOSING YOUR BALANCE AT ANY TIME 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 THE BOSU®. It is recommended that athletic footwear be worn during BOSU® workouts. For some exercises, you may be instructed to exercise in your bare feet. Never exercise in socks, stockings, etc. Fig. 22 WITH KNEE PULL BOSU® PERFORM 6 TO 10 REPETITIONS ON EACH SIDE. [. . . ] Slowly lift the non-weight-bearing leg out to the side. Keep the shoulders level and hold the arms out to the side (See Fig. For more balance challenge, rotate the torso until one arm is reaching front and the other back. Keep the hips square to the front as the torso rotates (See Fig. [. . . ]