BOSU Balance Trainer User manual

OWNER’S MANUAL
For maximum effectiveness and safety, please read this owner’s manual
before using your BOSU® Balance Trainer.
ENGLISH 1-13 | FRANCIAS 14-27 | ESPAÑOL 28-41
MADE IN THE USA
BALANCE TRAINER
FIND WORKOUTS HERE

TABLE OF CONTENTS
1
Safety Tips .....................................................................................................2-3
Equipment Labels ............................................................................................ 4
Specs & Parts ................................................................................................... 5
Introduction ...................................................................................................... 6
A Message From The Inventor ......................................................................... 7
Care & Storage ................................................................................................. 8
Getting Started ............................................................................................9-12
Limited Warranty ........................................................................................... 13
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!
The BOSU® Balance Trainer is all about YOU! It’s about your journey towards feeling
your best, performing your best, and looking your best! It’s about achieving more with
less effort. It’s about living in the moment. It’s about balance!
www.bosu.com

SAFETY TIPS
2
1) Before starting this or any other exercise program, consult your physician. Your
physician should assist you in determining the target heart rate zone appropriate for
your age and physical condition. Your physician can also help you determine if you
have physical limitations that could create a health risk or prevent you from properly
using this equipment. Certain exercise programs or types of equipment may not
be appropriate for all people. This is especially important for people over the age
of 35, pregnant women, or those with pre-existing health problems, orthopedic
conditions, or balance impairments. If you are taking medication which may affect
your heart rate, a physician’s advice is absolutely essential.
2) Handicapped or disabled people must have medical approval before using this
equipment and should be under close supervision when using any exercise equipment.
3) Do not overexert yourself with this or any other exercise program. Listen to your
body and respond to any reactions you may be having. You must learn to distinguish
“good” pain, like fatigue, from “bad” pain, which hurts. If you experience any pain or
tightness in your chest, an irregular heartbeat, dizziness, nausea, or shortness of
breath, stop exercising at once and consult your physician immediately.
4) Breathe naturally, never holding your breath during an exercise. Avoid over
training, you should be able to carry on a conversation while exercising.
5) Before each use, visually inspect the equipment. Never use the equipment if parts
are missing or if the equipment is not functioning properly.
6) Before each use, make sure the dome is properly inflated. Over-inflating the dome
can cause the dome to separate from the platform. Immediately stop using the
equipment and contact customer service if this occurs.
7) Wear appropriate clothing when exercising. Workout clothing should be
comfortable and lightweight, and should allow freedom of movement. Wear
comfortable athletic shoes made of good support with non-slip soles, such as cross-
training or aerobic shoes. For some exercises, you may be instructed to exercise in
your bare feet. Never exercise in socks, stockings, etc.
8) Use this equipment only for the intended use as described by the manufacturer.
Do not modify the equipment or use attachments not recommended by the
manufacturer.
9) Follow the exercise technique guidelines in this manual. 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.
10) Start out slowly and progress sensibly. Before beginning any workouts, become
acclimated with the dynamic surface of the BOSU® Balance Trainer by slowly
WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS
STATED ON THE EQUIPMENT AND IN THIS USER GUIDE MAY
RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.

SAFETY TIPS
3
stepping on and off the dome, practicing the “centered” position, etc. Once you
become acclimated, start with the beginner workout and become familiar with all of
the exercises before moving on to more advanced workouts or exercises.
11) The dynamic surface of the BOSU® Balance Trainer can enhance fitness training
in a number of ways but it is important to remember that it is still highly unstable
and the potential for a fall that may result in injury does exist. Move slowly and with
control throughout the workout. To reduce the likelihood of a fall, simply step off
of the BOSU® Balance Trainer safely to the floor if you feel that you are losing your
balance at anytime.
12) Standing on platform is not recommended. It is an advanced exercise that
increases the risk of a fall resulting in SERIOUS INJURY OR DEATH.
13) Make sure the BOSU® Balance Trainer is set on a non-slip, level surface with
adequate clearance space around you. You should have enough space to lie in a
face up, face down, or sidelying 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 if a fall were to occur, use a
mat or exercise pad on wood or other hard surfaces.
14) Wipe sweat off the vinyl surface of the BOSU® Balance Trainer dome before each
use and while working out as needed. Not unlike a wet basketball floor, sweat
will make the dome surface slippery. Use a towel to wipe sweat off the dome if
necessary. A dry BOSU® Balance Trainer provides for a safer and more effective
training environment.
15) Warm up before any exercise program by doing 5 to 10 minutes of gentle aerobic
exercise, such as walking, followed by stretching.
16) Cool down after an exercise session, with 5 to 10 minutes of gentle exercise, such
as walking, followed by stretching.
17) The BOSU® Balance Trainer is not a toy. Children must be supervised by an adult
familiar with the proper use of this product. To prevent injuries, keep this and all
fitness equipment out of the reach of unsupervised children. Follow these simple
rules:
– Keep unsupervised children out of rooms where you have your exercise
equipment.
– Store exercise equipment in a room that can be locked.
– Know exactly where your children are when you work out.
– If you have small children at home, don’t wear headphones while you work out.
– Talk to your kids about the dangers of exercise equipment.
18) When storing the BOSU® Balance Trainer, make sure the dome is not in direct
contact with any other surfaces. The dome needs to breathe to prevent sweating
(i.e. an oily residue may appear on the dome), which can cause the dome to be
slippery increasing the likelihood of a fall resulting in injury. If the dome does
sweat, follow the cleaning instructions on page 8.

EQUIPMENT LABELS
4
• Do not overexert. Stop if you feel faint or dizzy.
• Inspect before each use. Do not use if damaged.
• Check with your doctor before using BOSU®.
• Children must be supervised by an adult familiar with proper use.
To reduce the risk of serious injury or death, read all safety labels and own-
er’s manual, or be instructed by a qualified trainer/physical therapist.
• Take extra precautions, such as holding a securely fixed handhold, not holding weights
or any other object, having a spotter, and placing mats on the floor.
• Be prepared to fall. Even with precautions, this advanced activity may result in injury or
death.
This equipment challenges your balance. You may fall off. Make sure you have
adequate space around you in case you fall. Standing on platform side increas-
es your risk of falling. If you lose your balance, the platform tips quickly. If you
choose to stand on the platform side:
Replace any labels if damaged, illegible or removed. Go to www.BOSU.com or call 800-
810-6528 for replacement label, manual, video or questions. Max. user weight is 300
pounds. ISO 20957-1 Class 1 | Hedstrom Fitness, 1 Hedstrom Dr, Ashland, OH 44805
See page 5 for placement of these labels on your equipment.
EQUIPMENT WARNING LABEL
WARNING
WARNING
Standing on this side increases your risk
of falling. See side label for details.
INCREASED FALL RISK.
See side label.
WARNING WARNING

SPECS & PARTS
5
BOSU® is an acronym for “both sides up”. The BOSU® Balance Trainer can be used
with the platform side either up or down for different types of exercises. The solid
platform is 25 inches in diameter, and the dome should be inflated until it measures
10” with dome side up or 8-1/2” with dome side down. Two recessed handles on the
bottom of, and toward the sides of the platform, make it easy to turn over or carry.
This fitness product has its foundation in the field of medicine, as well as balance,
functional and sport specific training. Neuromuscular physiology, which helps define
human movement, provides the science that backs this complete approach to training.
TOPSIDE OF BOSU® BALANCE TRAINER
UNDERSIDE OF BOSU® BALANCE TRAINER
PLATFORM
DOME
VALVE
INLET
DOME
PLATFORM
RECESSED
HANDLE
RECESSED
HANDLE
Your BOSU® Balance Trainer comes complete with a dual-action hand pump, plug and
this instructional owner’s manual. Refer to the inflation instructions on page 9.
WARNING
WARNING
WARNING
FEET (HOME UNIT ONLY)

INTRODUCTION
6
Congratulations on your purchase of the BOSU® Balance Trainer! By purchasing
this piece of fitness equipment, you’ve made a commitment to improve your overall
fitness, as well as your balance, coordination and posture.
The BOSU® Balance Trainer gives you a fast, fun workout that is easy to fit into even
the busiest lifestyle. The BOSU® Balance Trainer program has been designed so that
you can train cardiovascular or aerobic fitness, muscular strength and endurance
(especially for the ab and back muscles), and flexibility. And while you’re getting
stronger and more fit, you’ll also be improving your balance, coordination and body
awareness. What this means is that you’ll look better, feel better, and move better in
sports and fitness training as well as daily activities.
The BOSU® Balance Trainer is safe and easy to use, regardless of your current fitness
level. It has been designed so that you can start with easy exercises, and then gradually
advance to more difficult exercises as your fitness level and balance improve. Whether
you’re a first time beginner, or an experienced athlete, the BOSU® Balance Trainer is
versatile enough to provide a workout that is not only effective, but fun!
Take a few minutes and read through this Owner’s Manual. You’ll learn safety tips,
how to correctly perform a BOSU® Balance Trainer workout, and how to integrate the
workout into your total program. For a short, 8-10 minute Balance Trainer workout,
follow the program in this Owner’s Manual. For longer fitness and sports training
workouts, with expert instruction, follow any of the BOSU® Balance Trainer videos
available at www.bosu.com.
If, during the course of using your BOSU® Balance Trainer, you have any questions
about the program, please contact our Customer Service Department at the phone
number, email address or web address listed below. As always, you have our personal
assurance that we want your complete satisfaction. After all, your success is our
success too!
Sincerely,
Customer Service
BOSU® Balance Trainer
Customer Service Department
1 Hedstrom Drive, Ashland, Ohio 44805
Call: 1-800-810-6528 or
Email: [e-mail]
Monday through Friday
8:00am to 5:00pm
Eastern Standard Time
www.bosu.com
Ordering Replacement Parts
Please visit us at www.bosu.com
or call Customer Service
1-800-810-6528
Monday through Friday
8:00am to 5:00pm
Eastern Standard Time
IMPORTANT: This owner’s manual is the authoritative source of information about your BOSU® Balance Trainer.
Please read it carefully and follow all the instructions.

A MESSAGE FROM THE INVENTOR
7
The BOSU® Balance Trainer was born from a passion to
improve my balance. In my life-long pursuit of enhanced
athleticism, I have come to understand that balance is the
foundation on which all other performance components are
built. Balance is, in fact, the foundation of all movement. It is
elemental and basic, yet so profound. I also discovered that
achieving better physiological balance can act as catalyst
toward transforming your sense of balance into a state of
mind as well. Simply stand on the BOSU® Balance Trainer
for the first time and you will begin to understand what I am talking about. BOSU®
Balance Trainer is about a new way to exercise that is functional, dynamic and truly
rewarding. After all, our time is precious and ultimately we should pursue with passion
only those things that add value to our lives.
The BOSU® Balance Trainer was my brainchild, my conception of how to continually
challenge myself without taking unnecessary risks. The BOSU® Balance Trainer,
because it allows virtually anyone, regardless of skill level, to effectively focus and
train balance. On the other hand, the BOSU® Balance Trainer because it is impossible
to master, will challenge the most gifted athletes in the world indefinitely and allow
them to continually improve.
Balance training enhances the quality of my life in many ways. I move with more
grace than ever before and the BOSU® Balance Trainer has developed my abs like
no other training device or technique I have ever experienced. I am more agile, more
athletic, and more confident than ever before as a result of BOSU® Balance Trainer
training. I simply feel better because I BOSU. The only thing that is certain in life is
change. Nothing is static – on the athletic field, in school, at home, or in the office, your
ability to improvise and adjust to the ever changing set of given circumstances has an
enormous impact on your degree of personal fulfillment. Stand on the BOSU® Balance
Trainer and you will feel what it is like to exercise in the moment. Start exercising
in the moment and you are one step closer to living in the moment. And living in the
moment is what it is all about.
David Weck
Inventor of the BOSU® Balance Trainer

CARE & STORAGE
8
Your BOSU® Balance Trainer has been carefully designed to require minimal
maintenance for enjoyable use. To ensure this, we recommend that you do the
following:
• Keep your BOSU® Balance Trainer clean. Wipe sweat, dust or other residue off the
BOSU® Balance Trainer after each use with a towel. Water and a mild soap may
also be used to clean the platform and dome.
• Store your BOSU® Balance Trainer after use. The BOSU® Balance Trainer is
easy and convenient to store either inflated or deflated. DO NOT STORE THE
BOSU® BALANCE TRAINER IN DIRECT SUNLIGHT (SUCH AS OUTSIDE OR NEAR
WINDOWS) OR NEAR HEAT SOURCES. Direct sunlight or excessive heat (like
the high temperatures that can occur in the trunk of a car) can cause the inflated
dome to deform. Though the product can continue to be used, deformation may
cause the original balance traits of the dome to change.
• When storing the BOSU® Balance Trainer, make sure the dome is not in direct
contact with any other surfaces. The dome needs to breathe to prevent sweating
(i.e. an oily residue may appear on the dome), which can cause the dome to be
slippery increasing the likelihood of a fall resulting in injury. If the dome does
sweat, clean with water and a mild soap.
• Avoid contacting the BOSU® Balance Trainer dome with sharp or abrasive objects.
Sharp or abrasive objects can puncture the vinyl surface. Always check the soles of
your shoes for glass, stones, etc., before standing on the BOSU® Balance Trainer
dome.
• When deflating your BOSU® Balance Trainer for storing, you may have to pull
firmly to remove the plug. It will not harm the BOSU® Balance Trainer to give the
plug a hard tug in order to remove it.

GETTING STARTED
9
INFLATING YOUR BOSU® BALANCE TRAINER
1. Find the dual-action hand pump that came with your
BOSU® Balance Trainer and remove it from its
wrapping. (See Fig. A)
2. Place your BOSU® Balance Trainer flat on the floor
with the platform side up. (See Fig. B)
3. Insert the dual-action hand pump nozzle firmly into
the valve housing and inflate to a height of about 8-1/2
inches. (See Fig. B) DO NOT exceed 10 inches.
TIP: To judge proper inflation, simply hold a ruler
vertically against the side of the BOSU® Balance
Trainer and inflate until the platform clears
approximately 8-1/2” high on the ruler with dome side
down and a maximum of 10” high with dome side up.
(See Figs. C1 and C2)
4. Before each use, visually inspect the equipment.
Never use the equipment if parts are missing or if
the equipment is not functioning properly.
5. When you have inflated your BOSU® Balance Trainer
to the desired height, firmly insert the air plug into the
valve inlet. The air plug is included in the plastic
bag with this manual.
SETTING UP
Make sure your BOSU® Balance Trainer is set on a non-slip, level surface with
adequate clearance space around you. You should have enough space to lie in a face
up, face down, or sidelying 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 if a fall were to occur, use
a mat or exercise pad on wood or other hard surfaces.
1
28
34567910 11 12
Fig. A
Fig. B
Fig. C1
Fig. C2
Approximately 8-1/2” high
with dome side down
Maximum height of 10”
with dome side up
1
28
34567910 11 12

GETTING STARTED
10
ACCLIMATING TO THE BOSU® BALANCE TRAINER
SURFACE
Before you begin the BOSU® Balance Trainer Workout, it’s important that you feel
comfortable stepping on and off the dynamic surface of the dome in all directions.
Practice slowly stepping up on top of the dome. Then, walk forward off the dome and
onto the floor. Repeat a few times, making sure that you alternate legs (See Fig. A
and Fig. B). When you are comfortable stepping up and down in a forward direction,
practice stepping up and down from the side of the BOSU® Balance Trainer. Finally,
step up on top of the dome and down to the back. Step on and off with control, and
always stay within your comfort range.
IF YOU FEEL THAT YOU ARE LOSING YOUR BALANCE AT ANY TIME WHILE
STANDING ON THE DOME, SIMPLY STEP OFF THE BOSU® BALANCE TRAINER
SAFELY TO THE FLOOR. When following any of the BOSU® exercise videos,
acclimation exercises are demonstrated.
Fig. A Fig. B

GETTING STARTED
11
PRACTICING “CENTERED” POSITION
When you are comfortable stepping on and off the BOSU® Balance Trainer dome in all
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 (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

GETTING STARTED
12
GENERAL EXERCISE GUIDELINES
• If you are just starting an exercise program with your BOSU® Balance Trainer
workout, choose a time of day that’s good for you and then stick to it closely. You
should choose a time when you feel energetic, when interruptions are
few, and when you have not eaten for approximately two hours.
• Practice each exercise until you are very clear on correct technique. When
following any of the BOSU® Balance Trainer exercise videos, begin with the easier
variation of each exercise and progress to the more challenging variations only
when you feel ready.
• Using muscle fatigue and proper technique as a guide, increase your
repetitions to the number that you can complete comfortably and correctly.
It is more important to perform the exercises correctly than it is to complete the
suggested number of repetitions.
• Start your program with two BOSU® Balance Trainer workouts per week. If
you’d like to add workouts, gradually build up to every other day of the week. It is
important to have one day of rest between challenging workouts.

LIMITED WARRANTY
13
HEDSTROM® FITNESS LIMITED WARRANTY
For a period of 90 days, from the date of receipt, on the BOSU® Home Balance Trainer, HEDSTROM® Fitness
warrants that this product will be free from defects in materials and workmanship when used for personal or
household use. For a period of 1 year, from date of receipt, on the BOSU® Pro Balance Trainer, HEDSTROM®
Fitness warrants that this product will be free from defects in materials and workmanship. This warranty
applies only when purchase of the product is from an authorized dealer. This warranty is not transferable.
Warranty valid only in the USA.
EXCEPT FOR THE LIMITED EXPRESS WARRANTY STATED HEREIN, HEDSTROM® FITNESS DISCLAIMS
ALL OTHER EXPRESS OR IMPLIED WARRANTIES, INCLUDING BUT NOT LIMITED TO IMPLIED
WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE. SOME STATES DO
NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY (INCLUDING IMPLIED WARRANTIES
OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE) LASTS, SO THE ABOVE LIMITATIONS
MAY NOT APPLY TO YOU. HEDSTROM® Fitness will not be liable for any loss or damage, including incidental
or consequential damages of any kind, whether based upon warranty, contract or negligence, and arising in
connection with the sale, use or repair of the product. SOME STATES DO NOT ALLOW THE EXCLUSION OR
LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATION OR EXCLUSION
MAY NOT APPLY TO YOU. THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY HAVE OTHER
RIGHTS THAT VARY FROM STATE TO STATE.
In the event of failure of this product to conform to this warranty during the warranty period, you must return
this product to the location shown below at your own expense, unless otherwise approved by us in advance.
HEDSTROM® Fitness will repair or replace, at its own option, the product or any covered part, except that this
warranty does not cover damage caused by accident (including in transit), or repairs or attempted repairs by any
person not authorized by Hedstrom® Fitness, or by vandalism, misuse, abuse, or alteration.
In order to obtain the Limited Warranty your product must be registered. Please go to www.bosu.com and
register your product.
In order to obtain service under this
warranty, use the following procedure:
1. Send the part for replacement to:
FARO LOGISTICS
3275 Alum Creek Drive
Columbus, Ohio 43207
Attn: HEDSTROM® FITNESS
PARTS HOT LINE: 1-800-810-6528
2. Be sure to include:
• Legible return address
• Daytime phone number
• Email Address
• Brief statement concerning the part in question
• Your ORDER# and/or copy of proof of purchase
3. Write your order# on line provided and retain
for your records. (Retail customers write place
of purchase)
ORDER # ________________________________
HEDSTROM® FITNESS
A division of Ball, Bounce & Sport, Inc. is the licensee of BOSU® – ©2006, ©2008 and ©2009 BOSU® Fitness, LLC.
BOSU® is a registered trademark of BOSU® Fitness, LLC. U.S. All Rights Reserved.
Patent# 6,422,983, 6,575,885, 6,554,753, 7,344,488 and 7,494,446
1 HEDSTROM DR. | ASHLAND, OH 44805 | 800-810-6528 | WWW.BOSU.COM | 10855R-4-A | 6.20.19
MADE IN THE USA

GUIDE D’UTILISATION
Pour assurer votre sécurité et des résultats optimaux, prenez le temps de bien
lire le guide d’utilisation avant d’utiliser l’exerciseur d’équilibre BOSUMD.
ENGLISH 1-13 | FRANCIAS 14-27 | ESPAÑOL 28-41
EXERCISEUR D’ÉQUILIBRE
FABRIQUÉ AUX É.-U.
TROUVER DES SÉANCES
D’ENTRAÎNEMENT ICI

TABLE DES MATIÈRES
15
Consignes de sécurité importantes .........................................................16-17
Étiquettes de mise en garde .......................................................................... 18
Fiche technique et composants ..................................................................... 19
Introduction .................................................................................................... 20
Un mot de l’inventeur ..................................................................................... 21
Entretien et rangement ................................................................................. 22
Utilisation...................................................................................................23-26
Que vous souhaitiez une meilleure performance aux sports, vous sentir mieux dans
la vie quotidienne, ou améliorer la façon dont votre corps apparaît et se déplace
- le BOSUMD Balance Trainer pourra vous aider à atteindre vos buts! Cet appareil
révolutionnaire est déjà reconnu comme étant révolutionnaire dans l’industrie de
l’entraînement physique. Déjà utilisé par les meilleurs athlètes du monde dans
pratiquement tous les sports, le BOSUMD Balance Trainer peut faire la différence pour
VOUS!
Le BOSUMD Balance Trainer est conçu avec VOUS en tête! Il s’agit d’un outil pour votre
cheminement afin de vous sentir mieux, pour atteindre vos meilleures performances,
et pour tonifier votre physique! Il s’agit de réaliser plus avec moins d’effort. Il s’agit de
vivre dans l’instant. Tout est matière d’équilibre!
www.bosu.com

CONSIGNES DE SÉCURITÉ IMPORTANTES
16
1) Avant de commencer ce programme, ou tout autre programme d’exercice, consultez votre
médecin. Votre médecin devrait vous aider à déterminer la zone cible de fréquence cardiaque
correspondant à votre âge et votre condition physique. Votre médecin peut également vous
aider à déterminer si vous avez des limitations physiques qui pourraient créer un risque pour
la santé ou vous empêcher d’utiliser cet équipement correctement. Certains programmes
d’exercices ou certains types d’équipement peuvent ne pas être convenables à toutes les
personnes. Ceci est particulièrement important pour les personnes âgées de plus de 35
ans, les femmes enceintes, ou les personnes ayant des problèmes de santé préexistants,
des troubles orthopédiques, ou des troubles de l’équilibre. Si vous prenez des médicaments
qui peuvent affecter votre rythme cardiaque, le conseil d’un médecin est absolument
indispensable.
2) Les personnes handicapées ou invalides doivent obtenir une autorisation médicale avant
d’utiliser ce matériel et devraient être sous surveillance étroite lors de l’utilisation de
n’importe quel équipement d’exercice.
3) Ne vous fatiguez pas avec ce programme d’exercice, ou tout autre programme. Écoutez
votre corps et réagissez à toutes les réactions que vous pourriez éprouver. Vous devez
apprendre à distinguer la « bonne » douleur, comme la fatigue, de la « mauvaise » douleur, qui
fait mal. Si vous ressentez une douleur ou une crampe en haut de votre poitrine, un rythme
cardiaque irrégulier, des étourdissements, des nausées, ou un essoufflement, arrêtez
l’exercice tout de suite et consultez immédiatement votre médecin.
4) Respirez naturellement, ne retenez jamais votre respiration pendant un exercice. Évitez de
trop d’effort, vous devriez être en mesure de tenir une conversation pendant l’exercice.
5) Avant chaque utilisation, inspecter le matériel visuellement. Ne jamais utiliser le matériel
si des pièces sont manquantes ou s’il ne fonctionne pas correctement.
6) Avant chaque utilisation, assurez-vous que le dôme est correctement gonflé. Le gonflage
excessif du dôme peut provoquer son détachement de la plateforme. Si cela se produit, cesser
immédiatement d’utiliser l’équipement et contacter le service à la clientèle.
7) Porter des vêtements convenables lors de l’exercice. Les vêtements d’entraînement
doivent être confortables et légers, et devraient permettre la liberté de mouvement.
Portez des chaussures d’athlétisme confortables munies d’un bon support, avec semelles
antidérapantes, telles que des chaussures de cross ou d’aérobie. Pour certains exercices,
vous pouvez être invités à vous exercer pieds-nus. Ne jamais faire de l’exercice physique en
portant des chaussettes, des bas, etc.
8) Utilisez cet équipement uniquement pour l’usage prévu, comme décrit par le fabricant. Ne
pas modifier l’équipement, ni utiliser des accessoires non recommandés par le fabricant.
9) Suivre les lignes directrices de la technique d’exercice se trouvant dans ce manuel et en
suivant toute vidéo d’entraînement BOSUMD. Une technique d’exercice correcte vous aidera
à obtenir les résultats que vous désirez tout en voue permettant de vous entraîner en toute
sécurité. Ne pas utiliser votre BOSUMD Balance Trainer sans avoir entièrement lu ce manuel.
LE DÉFAUT DE LIRE ET DE SUIVRE LES CONSIGNES DE SÉCURITÉ
INDIQUÉES SUR L’ÉQUIPEMENT ET DANS LE PRÉSENT MANUEL
D’UTILISATION PEUT POTENTIELLEMENT PROVOQUER DES BLESSURES
GRAVES OU LA MORT.
MISE EN GARDE

CONSIGNES DE SÉCURITÉ IMPORTANTES
17
10) Commencez lentement et progressez raisonnablement. Avant de commencer tout
entraînement, se familiariser avec la surface dynamique du BOSUMD Balance Trainer en
montant sur le dôme et en en descendant lentement, en pratiquant la position « centrée » etc.
Une fois que vous vous êtes familiarisés, commencez par l’entraînement de débutant et de se
familiariser avec tous les exercices avant de passer à des entraînements ou des exercices plus
avancés.
11) La surface dynamique du BOSUMD Balance Trainer peut améliorer l’exercice physique d’un
certain nombre de façons, mais il est important de se rappeler qu’elle est encore très instable
et que la possibilité d’une chute qui pourrait entraîner des blessures existe. Bougez lentement
et avec contrôletout au long de la séance d’entraînement. Pour réduire la probabilité d’une
chute, il suffit de descendre du BOSUMD Balance Trainer au sol, en toute sécurité et à tout
moment, si vous sentez que vous perdez votre équilibre.
12) Il n’est pas recommandé de se tenir debout sur la plateforme. Il s’agit là d’un exercice avancé
qui augmente le risque de chute qui pourrait provoquer DES BLESSURES GRAVES OU LA
MORT.
13) Assurez-vous que le BOSUMD Balance Trainer est posé sur une surface plane non glissante,
avec suffisamment d’espace libre autour de vous. Vous devriez avoir suffisamment d’espace
pour vous coucher sur le ventre, sur le dos, ou sur le côté au-dessus du dôme, et pouvoir
descendre en toute sécurité dans n’importe quelle direction. Assurez-vous que si vous perdiez
votre équilibre et que vous tombiez, vous ne vous cogneriez pas sur un quelconque objet
se trouvant à proximité. Pour réduire le risque de blessure si une chute devait se produire,
utiliser un tapis ou un coussin d’exercice sur bois ou sur d’autres surfaces dures.
14) Essuyer la sueur de la surface en vinyle du dôme du BOSUMD Balance Trainer avant chaque
utilisation et pendant l’entraînement, si nécessaire. À la manière d’un parquet de basket-ball
humide, la sueur rendra la surface du dôme glissante. Utilisez une serviette pour essuyer la
sueur sur le dôme, si nécessaire. Un BOSUMD Balance Trainer sec fournit un environnement
d’entraînement plus sûr et plus efficace.
15) Échauffez-vous avant tout programme d’exercice en faisant 5 à 10 minutes d’exercice
cardiovasculaire léger, comme la marche, suivi par des étirements.
16) Prévoyez un temps de récupération après une séance d’exercice, avec 5 à 10 minutes
d’exercice léger, comme la marche, suivi par des étirements.
17) Le BOSUMD Balance Trainer n’est pas un jouet. Les enfants doivent être supervisés par un
adulte familiarisé avec l’utilisation correcte de ce produit. Afin de prévenir des blessures,
garder ce matériel, ainsi que tout équipement d’exercice physique hors de la portée des
enfants non surveillés. Suivez ces règles simples:
– Gardez les enfants hors des pièces où vous avez installé votre équipement d’exercice.
– Entreposez votre équipement d’exerc1e dans une pièce pouvant être fermée à clé.
– Sachez exactement où se trouvent vos enfants lorsque vous faites de l’exercice physique.
– Si vous avez des enfants en bas âge à la maison, ne portez pas de casque d’écoute pendant
que vous faites de l’exercice physique.
– Parlez à vos enfants des dangers que peut causer l’équipement d’exercice physique.
18) Lorsque vous rangez le BOSUMD Balance Trainer, assurez-vous que le dôme n’est pas en
contact direct avec d’autres surfaces. Le dôme a besoin de respirer pour éviter la condensation
(c.-à-d. un résidu huileux pouvant apparaître sur le dôme), ce qui peut rendre le dôme glissant
et augmenter la probabilité d’une chute causant des blessures. Si le dôme présente des
signes d’humidité, suivre les instructions de nettoyage se trouvant à la page 22.

ÉTIQUETTES DE MISE EN GARDE
18
• Ne forcez pas excessivement. Cesser de vous entraîner si vous êtes étourdi.
• Inspectez l’exerciseur avant de l’utiliser. Ne l’utilisez pas s’il est endommagé.
• Consultez votre médecin avant d’utiliser l’exerciseur d’équilibre BOSUMD.
• Les enfants qui utilisent l’exerciseur doivent être supervisés par un adulte qui sait
comment l’utiliser correctement.
Pour réduire les risques de blessures sérieuses ou mortelles, assurez-vous
de bien lire le guide d’utilisation et toutes les étiquettes de mise en garde, ou
de vous faire expliquer le fonctionnement de l’exerciseur par un entraîneur ou
un physiothérapeute qualifié.
• Prenez des précautions : retenez-vous sur un point d’appui solide, ne tenez pas
d’haltères ni d’accessoires dans vos mains, faites appel à un pareur et mettez des tapis
coussinés sur le plancher autour de l’exerciseur.
• Restez toujours sur vos gardes pour être prêt à faire une chute, car même si vous prenez
des précautions, cet exercice de niveau avancé pourrait entraîner des blessures
sérieuses ou mortelles.
Comme cet exerciseur met à l’épreuve le sens de l’équilibre, il se pourrait que
vous fassiez une chute. Assurez-vous qu’il y a assez d’espace autour de l’ex-
erciseur au cas où vous tomberiez. Se tenir debout sur la plateforme lorsque
l’exerciseur est à l’envers accroît les risques de chute, car la plateforme risque
de basculer rapidement si vous perdez l’équilibre. Si vous décidez d’utiliser
l’exerciseur à l’envers :
Remplacez toute étiquette endommagée, illisible ou manquante. Visitez www.bosu.com
ou composez le 1-800-810-6528 pour obtenir un guide ou des étiquettes de rechange, ou
si vous avez des questions. Poids maximal : 300 livres. ISO 20957-1 Classe 1 | Hedstrom®
Fitness, 1 Hedstrom Dr. Ashland, OH 44805
L’emplacement des étiquettes de mise en garde figure à la page 19.
ÉTIQUETTE
MISE EN GARDE
Se tenirAles risques de chute.
Voir étiquette latérale.
RISQUES DE CHUTE ACCRUS.
Voir étiquette latérale.
MISE EN GARDE MISE EN GARDE
MISE EN GARDE

FICHE TECHNIQUE ET COMPOSANTS
19
Le nom BOSUMD est un acronyme de l’expression « Both Sides Up ». En effet,
l’exerciseur d’équilibre BOSUMD peut être utilisé avec le dôme ou la plateforme sur
le dessus, ce qui permet d’effectuer différents types d’exercices. La plateforme
mesure 63,5 cm (25 po) de diamètre, et le dôme doit être gonflé de façon qu’il mesure
25 cm (10 po) de haut lorsqu’il est sur le dessus, ou 22 cm (8 ½ po) de haut lorsque
la plateforme est sur le dessus. L’exerciseur comporte deux poignées encastrées
qui en facilitent le transport et la manipulation. L’exerciseur d’équilibre BOSUMD est
utilisé dans le domaine de la médecine, ainsi que pour les exercices d’équilibre et
l’entraînement sportif. Cette approche exhaustive de l’entraînement est basée sur la
physiologie neuromusculaire, qui étudie le fonctionnement des muscles du corps.
L’exerciseur d’équilibre BOSUMD comprend une pompe à main à double action, un
bouchon de valve et le présent guide d’utilisation. Les instructions de gonflage figurent
à la page 23.
EXERCISEUR BOSUMD À L’ENDROIT
EXERCISEUR BOSUMD À L’ENVERS
PLATEFORME
VALVE DE GONFLAGE
PLATEFORME
POIGNÉE
ENCASTRÉE
POIGNÉE
ENCASTRÉE
DÔME
DÔME
ÉTIQUETTE
N° 2
ÉTIQUETTE
N° 3
ÉTIQUETTE
N° 1
PIEDS (OFFERTS AVEC LE MODÈLE RÉSIDENTIEL SEULEMENT)