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Beginner's Guide to BOSU Ball Use

The document provides instructions for using and caring for a BOSU balance trainer. It is a dome-shaped exercise ball with a flat platform on one side that can be used for stability and balance exercises. The summary is: 1) The BOSU is 65cm in diameter, 25.4cm tall when inflated, and can hold up to 136kg. 2) To store the BOSU, avoid direct sunlight, heat sources, or sharp objects; it can be inflated or deflated. 3) To inflate the BOSU, use the dual-action hand pump through the valve until it reaches the proper height.

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496 views2 pages

Beginner's Guide to BOSU Ball Use

The document provides instructions for using and caring for a BOSU balance trainer. It is a dome-shaped exercise ball with a flat platform on one side that can be used for stability and balance exercises. The summary is: 1) The BOSU is 65cm in diameter, 25.4cm tall when inflated, and can hold up to 136kg. 2) To store the BOSU, avoid direct sunlight, heat sources, or sharp objects; it can be inflated or deflated. 3) To inflate the BOSU, use the dual-action hand pump through the valve until it reaches the proper height.

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BOSU STARTING GUIDE Marta Mendías

May, 2023

DEFINITION AND FOUNDATION:

- BOSU is an acronym for “both sides up”.


- The BOSU can be used with the platform either up or down for many different types of exercises.
- 65 cm. diameter + 25,4cm height (fully inflated)+ holds up to 136 kg.

CARE AND STORAGE:

- KEEP YOUR BOSU: Wipe sweat/dust/other residue with a towel (optional water and mild soap for the platform and dome).
- STORE YOUR BOSU: Either inflated or deflated, do not store it in direct sunlight (outside or near windows), near heat sources
or in contact with other surfaces. Avoid sharp/abrasive objects near your BOSU.
- WHEN DEFLATING YOUR BOSU: Pull firmly to remove the plug (it won´t damage the BOSU).

HOW TO INFLATE YOUR BOSU:

1. Find the dual- action hand pump and remove it from wrapping.
2. Place the BOSU with the platform side up.
3. Insert the dual- action hand pump firmly into the valve and inflate to the proper height (use a ruler in case you need it).
4. When inflated, firmly insert the air plug into the valve.
BOSU STARTING GUIDE
STEP BY STEP:

1. ACCLIMATE YOURSELF TO THE BOSU

- It´s important that you feel comfortable stepping on and off the dome in all directions. If you feel at any time that
you are losing your balance standing in the dome, simply step off.

1. “CENTERED” POSITION PRACTICE

- After mastering step 1, practice “centered” position: Step up on top of the dome placing your feet hip distance
apart or slightly narrower. Arms to the sides or hands on hips, and soft knees.

(BOSU Balance´s Trainer owner´s manual).

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