ALPHA CHAMP LRT-3 Manuel d'assemblage et d'utilisation - Page 11
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BURPEES
SQUAT
LUNGES
VERTICAL JUMP
A burpee is essentially a two-part exercise: a pushup
followed by a leap into the trampoline. Have a starting
position on the middle section of the trampoline (with your
face looking to the lateral trampoline) and then adopt the
pushup position with your hands on the lateral frame of the
inclined trampoline. Extend your legs forcefully into the other
inclined lateral trampoline and build up body tension for
some seconds. Jump into a squat position on the center
trampoline and perform a squat jump. Following landing you
are in the starting position again and the exercise can be
repeated.
Squatting is a core exercise for many purposes and
squatting on the instable middle section of the trampoline
can be an additional challenge. Common techniques to vary
the squat exercise include changes in stance width, foot
placement angle, hip depth, and extra load. These different
techniques lead to different loading conditions which can be
used by therapists and coaches. For beginners and health
related purposes have the foot stance of shoulder width or
wider, maintaining the feet flat on the surface of the
trampoline and toes pointing forward or slightly outward by
no more than 10°. In addition, the knees should track over
the toes throughout the squat motion without knee
displacement either medially or laterally.
Forward lunges are very effective lower body workout
routines, employing and sculpting your quads, glutes,
hamstrings and calf muscles; while your abs and lower back
are called into action for stability. Starting position on the
middle section feet hip wide apart facing the lateral inclined
trampoline. Take a large step forward with one leg.
majority of your weight on your front foot as you lower your
hips, keeping the front foot flat and back heel lifted. Descend
until your rear knee almost touches the trampoline and the
front knee is stacked directly above the ankle, creating 90°
bend in both knees. Drive through the heel of your front foot
and push yourself back up to your starting position and
repeat this exercise with the other leg stepping forward.
Vertical jumping: Use the handrail performing controlled
vertical jumps. Starting position is a shoulder-wide stance
facing the handrail on the middle section of the trampoline
and knees slightly bent. Start with easy jumps performed
with both legs simultaneously and slowly increase jumping
height. Advanced jumpers can bring both knees up toward
the chest while jumping.
Keep the
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