RUSTA ADVANCED Gebrauchsanweisung Seite 8

BASIC TRAMPOLINE EXERCISES
STANDING JUMP
SITTING JUMP
TUMMY JUMP
180 DEGREE TWIST
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1. Begin in the start position with your feet shoulder
width apart, head facing forwards and eyes on the mat.
2. Bend your arms forwards, upwards and round in
a circular movement.
3. Bring your feet together when you are in the air.
Toes pointing down.
4. Bring your feet back to shoulder width apart as
you land on the trampoline.
1. Land in a flat sitting position.
2. Lay your hands on the trampoline next to your hips.
3. Return to the standing position by pushing yourself
up with your hands.
1. Stand up straight with your arms stretched above
your head.
2. Land on your tummy with your hands and arms
stretched forward.
3. Push yourself up from the trampoline with your
arms and return to the standing position.
1. Start in the same position as for the tummy jump.
2. Push yourself up from the mat with your left or right
hand (depending on which direction you wish to twist).
3. Turn your head and shoulders in the same direction.
Keep your back parallel with the mat and head up.
4. Land on your tummy again. Push yourself up
from the mat with both hands and return to
the standing position.