Hudora 65830 Instrucciones De Montaje Y De Uso página 7

INSTRUCTIONS ON ASSEMBLY AND USE
EN
THE TRAINING ON THE TRAMPOLINE (SEE P. 28)
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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