lidl crivit IAN 292880 Instructions D'emploi page 10

4. Pull your back foot upwards and at the same
time swing the rope with your wrist backwards
over your head.
5. Lift your front foot up so far that the rope can
pass under it.
6. Repeat this exercise 10 -15 times for 3 sets
and then place your other foot forwards.
Important: During the exercise ensure
that your body is tensed and avoid
jumping. Move the rope in such a way
that you can still walk or run. Only
move the rope using wrist movements.
Cushion the landings of your feet on the
floor by bending your knees slightly.
Basic jump with both legs (figure F)
Starting position
1. Stand with your feet hip-width apart and your
knees slightly bent. The rope is behind your
feet.
2. Keep your arms slightly bent and your elbows
close to your body.
End position
3. Tense your arm and stomach muscles.
4. Simultaneously swing the rope forwards over
your head using your wrists and jump up
slightly in order to allow the rope to pass
under your feet.
5. Repeat this exercise 10 -15 times for 3 sets.
Important: During the exercise ensure
that your body is tensed and avoid
jumping too high. Swing the rope using
wrist movements only. Cushion the
landings of your feet on the floor by
bending your knees slightly.
Stride jump (figure G)
Starting position
1. Place one foot forwards and hold the article in
such a way that the rope is behind your feet.
2. Hold your arms loose and your elbows close
to your body.
End position
3. Tense your arm and stomach muscles.
4. Swing the rope over your head from behind
qusing your wrists.
5. Pull your foot backwards slightly when you
lift it and swing the rope under your feet in the
striding position.
10 GB/IE/NI
6. Repeat this exercise 10 - 15 times for 3 sets
and then place the other foot forwards.
Important: During the exercise ensure
that your body is tensed and avoid
jumping too high. Swing the rope using
wrist movements only. Cushion the
landings of your feet on the floor by
bending your knees slightly.
Two-legged slalom (figure H)
Starting position
1. Stand with your feet hip-width apart and your
knees slightly bent. The rope is behind your
feet.
2. Hold your arms at an angle and your elbows
close to your body.
End position
3. Tense your arm and stomach muscles.
4. Simultaneously swing the rope forwards over
your head using your wrists and jump up
slightly in order to allow the rope to pass
under your feet.
5. When you land place your feet first to one
side and on the next jump to the other side so
that you are jumping from side to side.
6. Repeat this exercise 10 - 15 times for three
sets.
Important: During the exercise ensure
that your body is tensed and avoid
jumping too high. Swing the rope using
wrist movements only. Cushion the
landings of your feet on the floor by
bending your knees slightly.
Single-leg jumps (figure I)
Starting position
1. Stand with your feet hip-width apart and your
knees slightly bent. The rope is behind your
feet.
2. Hold your arms at an angle and your elbows
close to your body.
End position
3. Tense your arm and stomach muscles.
4. Simultaneously swing the rope forwards over
your head and jump up on one leg in order
to allow the rope to pass under your feet. Pull
the other, non-jumping leg up behind you at
an angle.