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Crivit HG04451 IAN 304127 Seite 10

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10 GB/IE
5. Place the safety pad
2
over the unfolded trampoline and locate the
opening end onto one of the reinforced leg
4
(Fig. D).
Tie up the rope.
Note: Keep the protective caps
1a
in a safe location for storing the
trampoline.
6. Assemble the handle sections
10
to form a handrail holder with thread
the screw set
5
(Fig. E). Use the provided tool
6
.
7. Connect the handle sections
3
,
9
to form a handle as shown in Fig F.
8. Insert the ends of the handle into the handle sections
10
. The holes on
the handle sections
10
must match with the holes on the handle.
Attention! Only use the product if the locking screws
8
are each se-
cured in one of the three adjustment holes on the handle! Do not extend
the handle past the mark MAX on the handle
3
.
9. Use the locking screws
8
to secure the handle.
Note: The safety pad
2
must completely cover all springs.
Disassembly
Disassemble the product in the reverse order.
1. Take out the handle.
2. Unthread the handrail holder.
3. Remove the safety pad
2
.
4. Before folding the trampoline, attach the protective caps
1a
to the threads
on the trampoline (Fig. C).
Note: We recommend using two persons to fold the product.
5. Place your left foot on the frame, to the left of the frame joint, and use
your full strength to pull the section of the frame to the right of the frame
joint up toward you .
6. Fold the two sections of frame as shown in Fig. B.
7. Slide the two frame joints together.
ATTENTION! CRUSHING HAZARD! Keep fingers away from
the frame joint whilst folding. The frame sections will
abruptly
snap into their final position whilst folding. Hold on to the
frame sections until you hear them lock into place. Other-
wise the frame sections will snap back into their original
position.
Adjusting the handle
The handle can be adjusted to three heights (Fig. F) to fit your body height.
1. Loosen and remove the locking screws
8
and adjust the handle to the
respective height.
Attention! Only use the product if the locking screws
8
are each se-
cured in one of the three adjustment holes on the handle! Do not extend
the handle past the mark on the leg reinforcement.
2. Hold on to the handle with both hands. Your arms should be at about a
right angle (Fig. G).
3. Secure the handle with the locking screws
8
.
General exercise notices
Exercise process
Wear comfortable sports clothing.
Warm up well before each exercising session.
Take sufficient breaks between exercises and drink sufficient fluids.
As a beginner, never exercise to intensively. Slowly increase the intensity
of your workout.
Perform all exercises smoothly, avoiding jerks and moving too fast.
Breathe steadily. Exhale with strains and inhale on release.
Be sure to use the correct posture whilst performing exercises.
Verify the reinforced legs are firmly connected before every use.
Do not exercise if you feel ill or unwell.
Only exercise as long as you feel well and / or you are able to carry
out the exercises correctly.
Warm up
Take sufficient time before each exercising session to warm up. The following
includes descriptions of some simple exercises for this purpose. Repeat these
exercises 2 to 3 times each.
Neck muscles
1. Slowly turn your head to the left, then to the right. Repeat this movement
four to five times.
2. Slowly rotate your head, first to one side, then the other.
Arms and Shoulders
1. Cross your hands behind your back and carefully raise them. Bending
forward whilst doing so will warm up all muscles optimally.
2. Rotate your shoulders forward and after one minute rotate backwards.
3. Draw your shoulders up toward your ears and drop your shoulders.
4. Rotate your arm forward, alternating between the right and left, and af-
ter one minute rotate the arm to the back.
Important: Do not forget to keep breathing steadily!
Suggested exercises
The following show a few of many exercises.
Note: Some of the exercises shown are not suitable for very tall individuals,
as they will be unable to perform them correctly.
Exercises without the handle
Basic jump with legs together (Fig. J)
Starting position
1. Stand on the mat with your legs together.
2. Bend your knees slightly and bend your upper body slightly forward,
bending from the hip.
3. Stick your bum slightly out to the back and straighten your pelvis.
4. Draw in your navel and your shoulder blades toward the spine.
5. Keep your shoulders down and your head in extension of the spine.
End position
6. Tighten your arms, glutes and abdomen.
7. Jump up off the mat with both legs at the same time, legs together, and
move your arms in parallel.
8. Perform three sets of 10–15 reps of this exercise.
Important: Do not lock your knees and keep your body tight.
Basic jumping jacks (Fig. K)
Starting position
1. Stand on the mat with your legs together.
2. Bend your knees slightly and bend your upper body slightly forward,
bending from the hip.
3. Stick your bum slightly out to the back and straighten your pelvis.
4. Draw in your navel and your shoulder blades toward the spine.
5. Keep your shoulders down and your head in extension of the spine.
End position
6. Tighten your arms, glutes and abdomen.
7. Push off the mat and spread your legs in the air.
8. Land on the mat with your legs spread, positioning your feet at the side
of the mat.
9. Push off the mat again and put your legs together.
10.
Land on the mat with your feet next to each other in the middle of the
mat.
11. Perform three sets of 10–15 reps of this exercise.
Important: Do not lock your knees and keep your body tight.
Alternating Upright Heel Kick (Fig. L)
Starting position
1. Place one foot forward and push the heel into the mat.
2. Bend your arms. Move the arm diagonal to the front foot forward. Draw
the other bent arm back slightly.
3. Slightly bend your knees and bend forward slightly, bending from the hip.
4. Stick your bum slightly out to the back and straighten your pelvis.
5. Draw in your navel and draw your shoulder blades toward the spine.
6. Keep your shoulders down and your head in extension of the spine.
… 10 …

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