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Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Slowly rotate your head, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them up carefully. If you bend your upper
body forwards at the same time, all muscles
are warmed up optimally.
2. Rotate both shoulders forwards at the same
time and after one minute change directions.
3. Raise your shoulders towards your ears and
then lower them again.
4. Rotate your left and right arm in turn, first
forwards and after one minute backwards.
Important: Remember to keep
breathing easily!
Leg muscles
1. Stand on one leg and raise the other leg
about 20cm off the floor with your knee
bent.
2. First rotate the raised foot in one direction and
then after a few seconds switch direction.
3. Then switch to the other leg and repeat this
exercise.
4. Raise your legs one after the other and walk
a few steps on the spot. Be sure to raise your
legs only to a height at which you can still
maintain proper balance.
Suggested exercises
Find a selection of exercises below.
Note: Try to turn the skipping rope smoothly
with little circular movements from your wrists.
Skipping should be economical, i.e. you jump
just high enough for the skipping rope to pass
underneath your feet.
Basic position
• Grasp the handles with your hands loosely,
close to the skipping rope.
• Keep shoulders and elbows relaxed and
elbows close to the body.
• Bend slightly at the knees and keep your back
straight.
Basic jump/walking/running (fig. E)
Muscles targeted: biceps, upper thigh, gluteal
muscles, lower lower leg
Routine
1. Put one foot forward and hold the product so
that the skipping rope is between the front and
back foot.
2. Keep arms relaxed and elbows close to the
body.
3. Tighten arm and abdominal muscles.
4. Raise your back foot and at the same time
swing the skipping rope from your wrists back-
wards over your head.
5. Raise your front foot high enough for the
skipping rope to pass through.
6. Repeat this exercise 10 to 15 times in
3 sets and then put the other foot in the
forward position.
Important: Pay attention to body
tension during the exercise and avoid
jumping too high. Move the skipping
rope in such a way that you can still
walk and/or run. Use only wrist
movement to swing the skipping rope.
Cushion how you land with your feet
on the floor by bending slightly at
the knees.
Basic jump with both legs (fig. F)
Muscles targeted: biceps, lateral and straight
abdominals, upper thigh
Routine
1. Stand hip-width apart with knees slightly bent.
The skipping rope is behind your feet.
2. Keep arms slightly bent and elbows close to
the body.
3. Tighten arm and abdominal muscles.
4. Swing the skipping rope from the wrist
forwards over your head and jump up just
enough to allow the skipping rope to pass
under your feet.
5. Repeat this exercise 10 to 15 times in 3 sets.
Important: Pay attention to body
tension during the exercise and avoid
jumping too high. Use only wrist
movement to swing the skipping rope.
Cushion how you land with your feet
on the floor by bending slightly at the
knees.
GB/IE
17
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