Sportplus SP-T-111F Manual De Instrucciones página 29

TRAINING, POWER
EXERCISE 5: Slowly bend and extend your front
knee.
Large stepping motion, put your weight on your front leg,
your rear leg touches the trampoline only slightly, your
foot, knee and hip are in a line. Keep the leg axis stable.
Never fully extend your knees, when bending never
fully extend the weight-bearing knee past your foot.
Repeat 10-15 x.
EXERCISE 6: Shift weight to one leg; move
the free leg laterally towards the edge of the
trampoline.
Your legs are bent at the knees at hip width, rest your
hands on your waist, lean your torso slightly forward.
Keep the leg axis stable. Do not move the knees in
bent position. Return to starting position.
Repeat 10 x.
EXERCISE 7: Bend your knees; move the pelvis
backwards and the upper body forward.
Place your legs at hip width, rest your hands on your
waist, your feet, knees and hip are in a line. Return to
starting position. Keep the back straight. Avoid knock-
knees. Do not fully extend the knees during exercise.
Repeat 10 x.
EXERCISE 8: Shift the body weight to the front
leg. Slightly lift the back leg.
One knee bent far down with the other leg touching the
floor. Keep the leg axis stable. Avoid rounded spine.
Repeat 10 x.
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