Hudora 65400/03 Instructions De Montage Et Mode D'emploi page 12

INSTRUCTIONS ON ASSEMBLY AND USE
EN
THE TRAINING ON THE TRAMPOLINE
Before you 'let it rip', we recommend some basic practise exercises on the
trampoline. We have collected a few suitable exercises here and recommend
you to do them one after the other (warming up) and do them again after your
training for cooling down to support muscle regeneration and enhance blood
circulation after the training. Light stretching exercises after the training will
also be helpful.
Basic exercises on the trampoline for
the warm-up and cool-down phase:
We recommend that each exercise shown here is performed 10 times in a row.
Contact bounce (Fig. A.1)
Stand on the trampoline with your feet about a shoulder-width apart, bend your
knees slightly. With the hands placed on the hips. Start with slight hops, so that
your feet are „just about" in the air. This exercise is also especially suitable for a
beginner as an aid to becoming a bit familiar with the new sport device.
Foot tap (Fig. A.2)
Position yourself on the trampoline in the same manner as described in the
„Contact Bounce". Now shift your weight alternatingly from one side to the
other, while respectively shortly lifting the unburdened foot and tap it on the side
(„tap"). Then return to the basic position and shift the weight to the other side,
again „tap", etc.
Hamstring curls (Fig. A.3)
While performing the „Contact Bounce", shift your weight to one side. Then
always touch the trampoline only with one foot while slightly bending the knee
of the other leg backwards.
Side to side (Fig. A.4)
In this exercise, position yourself as shown with both feet together on one side
and then jump to the other side, where you again land with both feet together,
etc.
Basic jumps for beginners
The basic jump (Fig. B.1)
1. Start while standing still then bob up and down a bit.
2. Swing your arms sideways and upwards away from the body to pull up the
body.
3. Keep the feet together while in the air.
4. Swing the arms back down again and land with both feet on the mat.
Knee jump (Fig. B.2)
1. Start with low height basic-jumps.
2. Land on your knees, however keep your back straight. Use your arms to keep
balance.
3. Jump back to the starting position by pulling your arms upwards.
Jump seat (Fig. B.3)
1. Land in a flat sitting position.
2. Place your hands on landing next to the hips.
3. Use your hands as support to return to the upright position.
All images are examples of the design.
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