BOSU Sport 50 CM Manual Del Propietário página 17

s
ingle
P 10
erform to
The goal of this exercise is to challenge balance, stabilization and muscular endurance
of the lower body and core.
Step up and center one foot directly on top of the
dome. Touch the other foot lightly on the side
of the dome until balance is established.
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. 6).
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. 7).
Repeat the torso rotation in the other direction.
Lower the lifted leg back to the dome and repeat
the balance on the other leg.
For an easier modification, keep the non-weight-bearing foot
touching the side of the dome rather than lifting it in the air.
P 12
erform to
The goal of this exercise is to challenge the abdominal and lower back muscles as they work
to stabilize this balanced position.
Sit with the hips centered directly on top of the dome. Lean back slightly, then lift one leg
at a time until the body is in a bent knee, v-sit position. Hands may be placed on the sides
of the dome (See Fig. 8), or may be lifted for more balance challenge. Holding the v-sit
position, slowly lower the knees to one side while rotating the torso in the opposite direction
(See Fig. 9). The rotation of the torso should counterbalance the movement of the legs. Return
to the starting position and alternate sides. Keep the movement slow and controlled. Don't
allow the lower back to round at any time during the exercise.
For an easier modification, lift only one leg and keep the other on the floor as you counter
rotate the legs and torso (See Fig. 10).
Fig. 8
l b
eg alance with
60
seconds of balance on each leg
V-s
it with
20
rePetitions
t
Fig. 6
c r
ounter
,
alternating sides
Fig. 9
r
orso otation
.
Fig. 7
otation
.
Fig. 10
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