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Beschikbare talen
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The movements descripted in the training manual are only ment as a
stimulus. It is not a program that you have to follow. Put on your favorit
musik and
1.
Warm-up
Jump relaxed and quietly at one place, so your body gets warmed up
and your blood is circulating well for the next program point.
2.
Feet exercises
Go and stand on your trampoline and jump on your ankles. We
recommand this exercise very much to weak and elderly people.
3.
Running/jogging
First of all run at a moderate pace and gradually speed up. Than run
alternately fast and slowly. Swing your arms at the same time.
4.
Pulling up your knees
This is a variation of the running exercise. Firstly run normal, but instead
of speed up your tempo you have to raise your knees as high as you can
in the direction of your chin. Start gradually and raise your knees till you
have reached the maximum height.
5.
Jump rope
With or without a rope. This exercise is very efficient. You can jump on
both feet or alternately with one foot at a time. It is very important that you
move your arms.
6.
Tap your heels
Jump on the trampoline. Raise your lower leg to the back/side so that you
can tap your heel.
7.
Twisting
Jump with both feet on the trampoline while you twist your hips to the right
and to the left. Start with practically stretched legs. Than raise the degree
of difficulty, while you bend your knees more.
8.
Move your leg forwards
Move trampolining alternately your right and left leg forwards. Try to raise
your leg as high as possible without straining yourself.
9.
Move your leg sidewards
Do the same as exercise 8, but swing your leg to the side. Keep your leg
stretched while you raise it as high as you can. If you do the exercise well,
you will feel it at your inner thighs.
10. Move your leg backwards
This is an other variation on exercises 8 and 9. Swing when you are
trampolining your leg backwards. Naturally you have to „make efforts",
but do not go to fast so you do not get injured.
JUMP YOUR WAY TO FITNESS !!!
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