13GB
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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