Thank you for purchasing BichiBalls from Urban Aerobics. For up-to-date 
information or further orders, please visit us on the Web at
http://www.urbanaerobics.com



BichiBalls: The Basics

    * Take your time and learn to use BichiBalls one step at a time. 
      Develop a solid cardio fitness base.
    * Cardio workouts with BichiBalls help competitive and non-competitive 
      athletes to enhance their mind, body, and spirit.
    * BichiBalls improve strength, co-ordination endurance, flexibility, 
      rhythm, posture, attitude, and self-esteem.
    * Exercising with BichiBalls increases your energy and raises your 
      metabolism for up to eight hours.


Getting Started with BichiBalls

Important: Before beginning any exercise program, consult your physician.

   1. Avoid eating 2 hours before exercise.
   2. Drink plenty of water before you start and keep plenty nearby if 
      you need to replenish during the workout.
   3. Start out with some light exercise to warm up your body.
   4. Then, stretch for 3-5 minutes.
   5. Maintain a positive attitude.


Instructions for Using BichiBalls

Start by adjusting the BichiBalls to accommodate your height.

    * To do this stand straight up, feet together and hands down by your 
      legs holding the handles so the balls are near the floor.
    * Tie knots in the ropes until the balls are two inches above the 
      ground for intermediate/advanced users and 3-4 inches above the 
      ground for beginners.
    * Always keep the rotating balls below your shoulders.

   1. Beginners should start with one (1) BichiBall, using their dominant 
      hand. Practice swinging your BichiBall without jumping.
   2. Add jumping when you feel confident.
   3. Keep your arms down by your side and elbows tucked in.
   4. Use your hand and wrist to twirl the BichiBall.
   5. When you are able to use one BichiBall successfully, add the second 
      in the non-dominant hand.
   6. Try swinging both without jumping.
   7. Add jumping when you feel confident.
   8. When you start jumping with your BichiBalls, remember to bend your 
      knees to absorb the shock and keep your body straight.
   9. Support yourself with your core muscles, a light flexing of the 
      abdominal muscles.
  10. Stay on the balls of your feet and land softly. Incorporate an 
      aerobic breathing rhythm of one count on the inhale and two counts 
      on the exhale.
  11. Do not skip steps.


Helpful Suggestions

    * Use music that makes you want to move to the beat. Let the music 
      carry you.
    * Try skipping, hopping, jogging or stretching while swinging BichiBalls.
    * Incorporate calisthenics into the workout.
    * Add dance moves and create your own routines.

Have fun!


Special Note: 
For a complete workout, we highly recommend combining 
this cardio workout with a stretching exercise such as yoga, 
pilates or “Classical Stretch,” a show that can be seen on 
Public Television.


BichiBalls from Urban Aerobics. http://www.urbanaerobics.com

Contact us:

Via Email: info@urbanaerobics.com

Via Phone: +1 (727) 738-0332

Via Land mail: Alternative Health Company
               612 Louden Ave.
               Dunedin, FL 34698 USA

On the Web: http://www.urbanaerobics.com


© 1999 - 2006 Urban Aerobics/Alternative Health Company. All Rights Reserved.