36
BRIEF TRAINING TIPS
EXERCISE 1: EASY JOGGING.
Do not lift your knees too high when jogging. Don't make any
bounce and jumping movements. Stabilise leg axis correctly
(keep foot, knee and hips in line, avoid knock knees). Depen-
ding on endurance between 5 and 45 minutes.
EXERCISE 2: JUMP SIDEWAYS FROM ONE LEG TO THE
OTHER.
Land in a slight knee flexion. Stabilise leg axis correctly (keep foot,
knee and hips in line, avoid knock knees) for 1 to 3 minutes. Then
switch back to a running movement (exercise 1).
EXERCISE 3: SHIFTING THE WEIGHT ON ONE LEG, MOVE
THE UNLOADED LEG SIDEWAYS TO THE EDGE OF THE
TRAMPOLINE.
Legs hip width in knee flexion, put hands in waist, upper body
slightly bend forward. Keep leg axis stable. Do not change knee
bend position. Afterwards back into starting position. Repeat 10
times.
All tips are only broader suggestions for a training program. Consult your doctor for advice according to
your personal needs if necessary.
Training zone Exercise
After warming up, increase the intensity to your desired exercise programme. Be sure to maintain your
Intensity for maximum performance. Breathe regularly and deeply as you exercise -never hold your
breath.
Cool Down
Finish each workout with a light jog or walk for at least 1 minute. Then complete 5 to 10 minutes of
stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exer-
cise problems.
