General Training Notes; Warming Up; Suggested Exercises - lidl crivit IAN 292880 Instructions D'emploi

• In order to shorten the skipping rope release
the screws at the upper end of the handle.
Remove the rope from the clamp and lengthen
the ends of the rope that extend beyond the
handles. In order to lengthen the rope shorten
the ends of the ropes.
• Note! Please ensure that the rope clamps are
the same distance from the handles in order to
ensure a uniform swing.
Inserting the handle weights
(figure C)
• Each skipping rope set includes 2 sets of
handle weights of 50g (4) and 100g (5).
• You can train without the additional weights or
with 50g or 100g on each handle.
Note: If you wish to train with the additional
weights, please ensure that both handles have
equally heavy weights.
1. Unscrew the end caps from the lower end of
the handle.
2. Remove any inserted weights and exchange
them for lighter or heavier weights. The
same weight must always be inserted into
both handles.
3. Re-attach the end caps to the handles. Ensure
that the end caps are screwed on tightly.

General training notes

Training process
• Wear comfortable sport clothing and trainers.
• Warm up well before each training session
and end each training session gradually.
• Take sufficiently long breaks between the
exercises and drink enough.
• As a beginner, do not train too intensely.
Slowly increase your training intensity.
• Carry out all the exercises steadily, not with
sudden movements or too quickly.
• Be sure to breathe regularly. Breathe out with
effort and breathe in on recovery.
• Ensure a correct body position during the
exercises.

Warming up

Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose. Repeat
these exercises 2 to 3 times each.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time all the
muscles are warmed up optimally.
2. Circle both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don't forget to continue
breathing steadily throughout!

Suggested exercises

Some of many exercises are described below.
Note: Please ensure that you move the rope
easily from your wrists in small circles. Your
jumps should be economical, i.e. you should
only jump as high enough that the rope can pass
under your feet.
Basic position
• Hold the handles loosely in your hands close
to the rope.
• Hold your shoulders and your elbows in a
relaxed position with your elbows close to
your body.
• Bend your knees slightly and keep your back
straight.
Basic jump walking/running
(figure E)
Starting position
1. Place one foot forwards and hold the article
in such a way that the rope is between your
front and back feet.
2. Keep your arms loose and your elbows close
to your body.
End position
3. Tense your arm and stomach muscles.
GB/IE/NI 9