BOSU BALANCE TRAINER Manual Del Propietário página 13

Practicing "Centered" Position
When you are comfortable stepping on and off the BOSU Balance Trainer dome in all
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directions, you are ready to practice "centered" position. Step up on top of the dome, and
place your feet about hip width apart or slightly narrower. Place your arms out to the sides
for balance assistance, or place the hands on your hips for more balance challenge. Try to
maintain good posture, with the knees "soft" (not locked) and the feet as level as possible
(See Fig. C). As you stand on the BOSU Balance Trainer you will feel your core muscles
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(abs and back) working to maintain balance. The muscles in your feet and lower legs are
also working hard. Relax and let your body find the "path of least resistance." You will
discover that it is impossible to stand completely still! This is perfectly normal, and as
your balance and coordination improve, your body will become more and more efficient
at maintaining balance.
For more challenge, turn your head from side to side, tilt the head from side to side (See
Fig. D), or close your eyes for a few seconds. These variations are very challenging and
may take time and patience to master.
Fig. C Fig. D
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