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Christopeit T400 Manual

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
The movements descripted in the training manual are only ment as a
smulus. It is not a program that you have to follow.
Put on your favoritmusik and

1. 
Jump relaxed and quietly at one place, so your body gets warmed
up and your blood is circulang well for the next program point
2. 
Go and stand on your trampoline and jump on your ankles. We
recommand this exercise very much to weak and elderly people.
3. 
First of all run at a moderate pace and gradually speed up. Than run
alternately fast and slowly. Swing your arms at the same me.
4. 
This is a variaon of the running exercise. Firstly run normal, but in-
stead of speed up your tempo you have to raise your knees as high
as you can in the direcon of your chin. Start gradually and raise
your knees ll you have reached the maximum height.
5. 
With or without a rope. This exercise is very ecient. You can jump
on both feet or alternately with one foot at a me. It is very impor-
tant that you move your arms.
 
Jump with both feet on the trampoline while you twist your hips to
the right and to the le. Start with praccally stretched legs. Than
raise the degree of diculty, while you bend your knees more.
7. 
Jump on the trampoline. Raise your lower leg to the back/side so
that you can tap your heel.
8. 
Move trampolining alternately your right and le leg forwards. Try
to raise your leg as high as possible without straining yourself.
 
Do the same as exercise 8, but swing your leg to the side. Keep your
leg stretched while you raise it as high as you can. If you do the ex-
ercise well, you will feel it at your inner thighs.
10. 
This is an other variaon on exercises 8 and 9. Swing when you are
trampolining your leg backwards. Naturally you have to „make ef-
forts“, but do not go to fast so you do not get injured.
2 3
45
7
8-10
… 16 …


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