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11. Jumping at your back
Sit on the trampoline and jump with your back. For this exercise you need
a special technic, but as soon as you know it, the exercise will become
easy. You can simplify this exercise by holding the trampoline with your
hands or keeping your feet on the trampoline.
12. Slalom jumping
Jump from the left to the right. Musik can help to keep on the rythm. You
can increase the degree of difficulty by bending your knees at each
jump.
13 Clap your hands under your knees
This is a variation on exercise 3. Raise your knee so that you can clap
your hands with every jump. Train at your own pace and raise alternately
your left and right knee.
14. Make circles with your arms
Stretch your arms forwards and keep your legs closed. Now make circles
backwards with your arms at every jump. This is a demanding exercise
for your condition and power of coordination.
Improves your balance and power of coordination.
Pulse Rate Measurement Table
(X-axis = age I jears from 20 to 70 / Y-axis = heartbeats per minute frpm
100 to 220)
Calculation formula: Maximum pulse rate
90% of the maximum pulse rate
85% of the maximum pulse rate
70% of the maximum pulse rate
=
220 - age
(220 minus your age)
=
(220 - age) x 0.9
=
(220 - age) x 0.85
=
(220 - age) x 0.7
10
220
215
210
205
■
200
195
■
195
190
■
190
185
■
185
180
●
■
180
175
175
●
■
175
171
170
●
■
170
●
166
165
165
■
165
161
162
●
160
■
160
157
157
●
155
■
155
153
153
●
150
148
●
148
144
145
●
144
140
✘
140
●
139
136
136
✘
135
✘
133
131
129
130
✘
126
✘
125
122
✘
120
✘
119
115
✘
115
112
✘
110
✘
108
105
100
20
25
30
35
40
45
50
55
60
65
■
Maximalpuls (220-Alter)
Maximum pulse rate (220-age)
●
90% des Maximalpulses
90% of the maximum pulse rate
85
% des Maximalpulses
85% of the maximum pulse rate
✘
70% des Maximalpulses
70% of the maximum pulse rate
■
155
●
135
127
✘
105
70
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