Stretching - lidl crivit IAN 292880 Instructions D'emploi

5. Change the jumping leg on each jump and
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.
Crossing the rope (figure J)
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 crossed over in front of your
body and slightly angled. Hold the article
handles as shown on the illustration 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 with your feet pulled far
back and together or jump up with your legs
crossed in order to allow the rope to pass
under your feet.
5. Repeat this exercise 10 - 15 times for 3 sets.
Important: Ensure that your body is
tensed during the exercise. Swing the
rope using wrist movements only.
Cushion the landings of your feet on the
floor by bending your knees slightly.
Double swing (figure K)
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
quickly over your head, pull your knees up
and jump a long way up in order to allow the
rope to pass under your feet twice.
5. Repeat this exercise 10 - 15 times for 3 sets.
Important: Ensure that your body is
tensed during the exercise and jump
high in order to be able to swing the
rope twice around your body on one
jump. Swing the rope using wrist
movements only. Cushion the landings
of your feet on the floor by bending
your knees slightly.
Crouched jump (figure L)
Starting position
1. Stand with your feet hip-width apart and your
knees slightly bent and crouch down. 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 from the crouched
position and pull your knees up at the same
time 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.

Stretching

Take sufficient time after each training session
to stretch. The following illustrates some simple
exercises for this purpose.
You should carry out the relevant exercises 3
times on each side for 15-30 seconds.
Neck muscles
1. Stand in a relaxed position. Pull your head
gently to one side with one hand, first to the
left and then to the right. This exercise
stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until
your right hand is between your shoulder
blades.
GB/IE/NI 11