active fun TP226 Manual De Instrucciones página 27

TP Star 8ft NGT IN9851-E ASTM 12 10:TP Star 8ft NGT IN9851-E ASTM 12 10 24/12/2010 13:03 Page 8
BACK BOUNCING
As an introduction to the Back Drop and to get the feel of where and how to bounce on your back,try
back bouncing. Without bouncing, adopt the Back Drop position. Keep your chin forward and head
off the bed by continuing to look forwards. With legs and hands up in the air start regular bouncing
motions by bringing your knees up towards your chest to push your body into the bed, then open your
legs out to lift off the bed. Tuck them in as you hit the bed and open out to leave the bed. Work with
the bounce and you'll find this an easy and enjoyable move.
TP Genius Octagonal Trampoline with Surround IN7045 Issue-F 03 12.indd 27
HANDS AND KNEES
Without bouncing, adopt the hands and knees
position as shown. Return to the standing position
and with a small bounce lift your hips back and
upwards and drop to the hands and knees position.
Hands and knees must hit the bed at exactly the
same time. Push up slightly with your arms to return
to the Standing position.
FRONT DROPS
Without bouncing, adopt the Front Drop position by
lying flat on your front in the middle of the bed with
your head up, arms bent, palms downwards on the
bed, with fingers nearly touching each other just
forward of your chin. Now adopt the hands and
knees position and from a small bounce, kick your
legs backwards, and adopt the Front Drop position
with your head and arms. Practice bouncing from
hands and knees to Front Drop and back again.
To do a front drop from standing position it is
important to realise that you must DROP to the
centre of the bed. You must NOT dive forwards as
this can be extremely uncomfortable.
Do your first Front Drop from standing without
bouncing by lifting your hips and heels upwards
and backwards. It is better to move backwards
when doing a Front Drop than to dive forwards.
When landing in the Front Drop position, your
forearms, stomach and thighs should all hit the bed
at the same time. Push with your arms to return to
the standing position in the centre of the bed.
BACK DROP
First without bouncing, adopt the Back Drop
position. Keep your chin forward and head off the
bed. Legs should point upwards and forwards, at
about 60 degrees from the surface of the bed and
arms at a similar angle.
From standing position with hardly any bounce,
keeping sight of the outside of the trampoline all
the time, kick both legs up and forward lifting hips
and aim to land in the centre of the bed on the
upper part of your back. Lift your hips up and
forward and bear down with your legs to return to
standing position.
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TP Genius Octagonal Trampoline with Surround
15/03/2012 16:33