Hornet 65430/01 Instrucciones De Montaje Y De Uso página 18

EN INSTRUCTIONS ON ASSEMBLY AND USE
THE TRAINING ON THE TRAMPOLINE (SEE P. 31)
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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