MAXXMEE JHK-15682 Bedienungsanleitung Seite 15

Fitness Trampoline
Basic position: Stand upright on the
jumping mat with your legs apart looking
towards the holding rod. For more stabili-
ty, place your hands on the handle.
To exit the device, make one step over
the edge directly onto the fl oor and fi rmly
hold the handle if necessary.
Rocking
This exercise is an ideal warm-up exercise:
1. Assume the basic position.
2. Shift your weight back and forth from
your left to your right foot and from
your heel to the ball of your foot. Your
arms and shoulders will swing loosely
back and forth as you do this.
Please Note!
• Only bounce with your feet.
• Toes are always in contact with the
jumping mat.
• When you land, roll away your feet so
that you do not remain in an un-
healthy high-heel pumps position.
Walking
This exercise is suitable for improving
fi tness and as a warm-up exercise.
1. Assume the basic position.
2. Shift your weight from one leg to the
other.
3. Slightly raise the leg with no weight
on it and start to walk on the spot.
The arms swing in the opposite direc-
tion at the same time.
Please Note!
• For more dynamic exercises, vigor-
ously lift up your knees while your
arms swing all the way through.
• If your stamina allows, slowly increase
the pace.
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Running
This exercise is suitable for improving
fi tness and boosts your sense of balance.
1. Assume the basic position.
2. Start running on the spot. The feet
will roll back from the front of the foot
to the heel, with the knees slightly
bent. The arms swing in the opposite
direction at the same time.
Please Note!
Keep your body upright at all times during
the exercise.
Hopping
This exercise is suitable for improving
strength and stamina and for burning
calories.
1. Assume the basic position.
2. Tense your abdominal muscles.
3. Start hopping so that the feet lift off
the jumping mat slightly. The arms
will swing loosely at the same time.
Please Note!
• Keep your body upright at all times
during the exercise.
• What matters is not how high you
jump, but the number of jumps in a
given period of time.
EN
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