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Crivit HG04451 IAN 304127 Seite 11

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End position
7. Tighten your arms, glutes and abdomen.
8. Push off the mat and switch feet. Push the heel landing in front firmly
into the mat.
9. Move your arms along accordingly.
10. Perform three sets of 10–15 reps of this exercise.
Important: Switch feet quickly and be sure to keep your
body tight.
Alternating Toe Taps (Fig. M)
Starting position
1. Place one foot in front, touching with your toes.
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.
End position
7. Tighten your arms, glutes and abdomen.
8. Push off the mat and switch feet. Tap the toes in front into the mat.
9. Move your arms along accordingly.
10. Perform three sets of 10–15 reps of this exercise.
Important: Switch feet quickly and be sure to keep your
body tight.
Exercises using the handle
High knee jumping jacks (Fig. N)
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. Hold on to the handle with both hands.
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.
End position
7. Tighten your arms, glutes and abdomen.
8. Firmly push off the mat and draw your knees up high. Keep your legs
apart.
9. Land with your feet apart, placing them at the sides of the mat.
10. Firmly push off the mat again, draw your knees up high and put your
legs together.
11. Land with your feet together in the middle of the mat.
12. Perform three sets of 10–15 reps of this exercise.
Important: Alternate positions quickly and draw the knees
all the way up when pushing off the mat.
Front Scissors (Fig. O)
Starting position
1. Place one foot in front and the other about one step behind the front foot.
2. Hold on to the handle with both hands.
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.
End position
7. Tighten your arms, glutes and abdomen.
8. F
irmly push off the mat and switch feet. Move your arms along accordin
gly.
9. Perform three sets of 10–15 reps of this exercise.
Important: Switch your feet quickly and powerfully, keeping
your body tight.
Running in place (Fig. P)
Starting position
1. Stand on the mat with your legs together.
2. Hold on to the handle with both hands.
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.
End position
7. Tighten your arms, glutes and abdomen.
8. Firmly push one foot into the mat and lift the other off the mat.
9. Switch feet whilst running in place.
10. Perform three sets of 10–15 reps of this exercise.
Important: Switch your feet quickly and powerfully, keeping
your body tight.
Side to Side Jump (Fig. Q)
Starting position
1. Stand on the mat with your legs together.
2. Hold on to the handle with both hands.
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.
End position
7. Tighten your arms, glutes and abdomen.
8. Firmly push your feet into the mat and jump to one side of the mat,
keeping your legs together.
9. Jump to the other side of the mat, keeping your legs together.
10. Perform three sets of 10–15 reps of this exercise.
Important: Switch your feet quickly and powerfully, keeping
your body tight.
Stretching
Allow plenty of time to stretch after every workout.
Below you will find some simple warm-up exercises. Each exercises should
be performed 3 times per side, for about 15–30 seconds.
Neck muscles
1. Stand in a relaxed position. Use one hand to first gently move your neck
to the left, then the right. This exercise will stretch the side of your neck.
Arms and Shoulders
1. Stand up straight with your knees slightly bent.
2. Move your right arm behind your head until the right hand is between
your shoulder blades.
3. Grab your right elbow with your left hand and pull back.
4. Switch sides and repeat this exercise.
Leg muscles
1. Stand up straight and raise one foot off the ground.
2. Rotate it slowly, first in one direction then the other.
3. After a while, switch feet.
Important: Be sure to keep your thighs parallel to each other.
Shift your pelvis slightly forward, keeping your upper body
straight.
Maintenance and storage
Carry out checks and maintenance of the main parts (frame, suspension
system, mat, padding, and enclosure) at regular intervals.
If these checks are not carried out, the trampoline could
become dangerous.
… 11 …

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