General Exercise Notices; Warm Up; Suggested Exercises - Crivit IAN 292199 Gebrauchsanweisung

2 . Hold on to the handle with both hands .
Your arms should be at about a right angle
(Fig . F) .
3 . Secure the handle with the locking screws .

General exercise notices

Exercise process
• Wear comfortable sportswear and the includ-
ed socks .
• Always warm up before exercising and slowly
cool down .
• Rest adequately between exercises and drink
plenty of water .
• As a beginner, never exercise to intensively .
Slowly increase the intensity of your workout .
• Perform all exercises smoothly, avoiding jerks
and moving too fast .
• Breathe steadily . Exhale with strains and inhale
on release .
• Be sure to use the correct posture whilst per-
forming exercises .
• Verify the trampoline legs are firmly connected
before every use .
• The mat and safety pad must be clean and
dry!
• Immediately exit the trampoline if you feel
faint, experience heart palpitations, etc . .
Consult a physician immediately .

Warm up

Allow adequate time to warm up before exercis-
ing . Below you will find some simple warm-up
exercises . You should repeat each exercise two
to three times .
Neck muscles
1 . Slowly turn your head to the left, then to the
right . Repeat this movement four to five times .
2 . Slowly rotate your head, first to one side, then
the other .
Arms and Shoulders
1 . Cross your hands behind your back and
carefully raise them .
Bending forward whilst doing so will warm up
all muscles optimally .
2 . Rotate your shoulders forward and after one
minute rotate backwards .
3 . Draw your shoulders up toward your ears and
drop your shoulders .
4 . Rotate your arm forward, alternating between
the right and left, and after one minute rotate
the arm to the back .
Important: Do not forget to keep
breathing steadily!

Suggested exercises

The following show a few of many exercises .
Note: Some of the exercises shown are not
suitable for very tall individuals, as they will be
unable to perform them correctly .
Exercises without the handle
Basic jump with legs together
(Fig. I)
Starting position
1 . Stand on the mat with your legs together .
2 . Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip .
3 . Stick your bum slightly out to the back and
straighten your pelvis .
4 . Draw in your navel and your shoulder blades
toward the spine .
5 . Keep your shoulders down and your head in
extension of the spine .
End position
6 . Tighten your arms, glutes and abdomen .
7 . Jump up off the mat with both legs at the
same time, legs together, and move your
arms in parallel .
8 . Perform three sets of 10-15 reps of this
exercise .
Important: Do not lock your knees and
keep your body tight.
Basic jumping jacks (Fig. J)
Starting position
1 . Stand on the mat with your legs together .
2 . Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip .
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