Crivit 434742 2304 Instrucciones De Uso página 18

Step jump (fig. G)
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 behind your feet.
2. Keep arms relaxed and elbows close to the
body.
3. Tighten arm and abdominal muscles.
4. Swing the skipping rope from the wrist from
behind over your head.
5. Jump forward and back with your feet while
you continue skipping rope in the usual way.
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. 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.
Two-legged slalom (fig. H)
Muscles targeted: biceps, abdominals, leg
muscles
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 a
little to allow the skipping rope to pass under
your feet.
5. Place your feet first to one side as you jump
then to the other side on the next jump so that
you have lateral jumps.
6. 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.
18 GB/IE
One-legged jump (fig. I)
Muscles targeted: biceps, lateral and straight
abdominals, upper thighs, lower lower leg
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 for-
wards over your head and at the same time
jump up on one leg to allow the skipping rope
to pass under your feet.
Pull the other non-jumping leg backwards with
it slightly bent.
5. Change your jumping leg on each jump and
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.
Criss-cross jump (fig. J)
Muscles targeted: biceps, chest, abdominals,
upper thigh, lower leg
Routine
1. Stand hip-width apart with knees slightly bent.
The skipping rope is behind your feet.
2. Hold your arms crossed and slightly bent in
front of your body. Hold the handles of the
product as shown in the illustration and with
the 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 with
feet together and pulled back behind you, or
with legs crossed to let the skipping rope pass
under your feet.
5. Repeat this exercise 10 to 15 times in 3 sets.
Important: Try to maintain body tension
during the exercise. 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.