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EN
Training
• The following text describes a few basic training techniques to use with the
trampoline. For more extensive fi tness exercises, you can also order our trai-
ning DVDs. You can obtain them through our customer service department.
• We recommend that you carry out stretching exercises after each training
session to slowly reduce your heart rate back to a normal level.
Bobbing
This exercise is ideally suited as a warm-up exercise:
1. Assume the basic position: Stand upright on the trampoline facing the support bar.
Your feet are spaced apart the width of your hips.
2. Shift your weight from your left to your right foot and back and from your heel to the
ball of your foot and back again.
3. Make sure that you only bounce slightly with your feet. The toes are always in con-
tact with the jumping mat.
4. When you land, make sure that your feet roll over so that they do not remain in an
unhealthy high heel pumps position. Your arms and shoulders can swing loosely
back and forth as you move.
5. For greater stability, you can place your hands on the handle.
Walking
This exercise is ideal for improving stamina and as a warm-up exercise.
1. Assume the basic position: Stand upright on the trampoline facing the support bar.
Your feet are spaced apart the width of your hips.
2. Shift your weight from one leg to the other.
3. Lift up the unstressed leg slightly and start to walk on the spot. The arms swing in
the opposite direction. For dynamic walking, vigorously raise your knees while fully
swinging your arms.
4. If your stamina allows, you can slowly pick up the pace.
5. For greater stability, you can place your hands on the handle.
Running
This exercise is ideal for improving stamina and strengthens your sense of balance.
1. Assume the basic position: Stand upright on the trampoline facing the support bar.
Your feet are spaced apart the width of your hips.
2. Start running on the spot. The feet are rolled over from the front of the foot towards
the heel, the knees are bent slightly. The arms swing along in a mirror-inverted fa-
shion.
3. Make sure that you jog in an upright position. For greater stability, you can place your
hands on the handle.
Bouncing
This exercise is suitable for improving strength and stamina and for burning calories.
1. Assume the basic position: Stand upright on the trampoline facing the support bar.
Your feet are spaced apart the width of your hips.
2. Make sure you adopt an upright posture. Keep your abdominal muscles taut.
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