FA Sports FlyJump Fit Tiny User manual

Indoor Foldable Fitness Trampoline, 102 cm
FlyJump Fit Tiny
[e-mail]
FA-Sports.eu
User manual | Gebrauchsanleitung | Istruzioni per l’uso

- 3 -- 2 -
Indoor Foldable Fitness Trampoline, 102 cm
USER MANUAL
FlyJump Fit Tiny
IMPORTANT SAFETY INFORMATION
We thank you for choosing our product. To ensure your safety and health, please use this equip-
ment correctly. It is important to read this entire manual before assembling and using the equip-
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and used properly. It is your responsibility to ensure that all users of the equipment are informed
of all warnings and precautions.
1. Before starting any exercise program, you should consult your physician to determine if you
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Stop exercising if you experience any of the following symptoms: pain, tightness in your
chest, irregular heartbeat, shortness of breath, lightheadedness, dizziness, or feelings of
nausea. If you do experience any of these conditions, you should consult your physician be-
fore continuing with your exercise program.
3. Keep children and pets away from the equipment. The equipment is designed for adult use
only.
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also pay attention on the room height.
5. Ensure that all nuts and bolts are securely tightened before using the equipment. The safety
of the equipment can only be maintained if it is regularly examined for damage and/or wear
and tear.
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bling or checking the equipment, or if you hear any unusual noises coming from the equip-
ment during exercise, discontinue use of the equipment immediately and do not use until the
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become entangled in the equipment.
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9. The maximum weight capacity of this unit is 220 pounds (100 KG).
10. The equipment is not suitable for therapeutic use.
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are required.
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extreme cold, hot or damp areas as this may lead to corrosion and other related problems.
13. This equipment is designed for indoor and home use only; it is not intended for commercial
use.
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ASSEMBLY ADVICE
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complaint.
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step, check all connection points for tight construction.
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do pack away packaging material in a way that possible dangers are eliminated. (Danger of
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•Keep the original packaging, so that under certain circumstances you can use it as cargo
packaging.
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DESCRIPTION OF PARTS
Description
1)UDPH
2Jumping mat
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4Legs
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6Springs
ASSEMBLY INSTRUCTIONS
SCOPE OF DELIVERY
Quantity Description
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6Legs
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32 Springs
1User manual

- 5 -- 4 -
Indoor Foldable Fitness Trampoline, 102 cm
USER MANUAL
FlyJump Fit Tiny
Please proceed as follows in order to set up the trampoline
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If necessary, step on parts A and B with one of your
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locked into place.
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4. Turn the frame (1) upside down.
5. Screw the 6 legs (4) on to the mounting points on
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placed in a suitable location.
TECHNICAL DATA
Dimensions
Size Ø 102 cm x 22.5 cm
Leg tube size Ø 25 mm x 1.5 mm
Total weight 7.3 kg
0D[LPDOORDGZHLJKW 100 kg

- 7 -- 6 -
Indoor Foldable Fitness Trampoline, 102 cm
USER MANUAL
FlyJump Fit Tiny
MORE SPORTS?
[e-mail] | www.FA-Sports.eu
EXERCISES
Important:$OZD\VZDUPXSWKRURXJKO\EHIRUHVWDUWLQJ\RXUZRUNRXW'RDWOHDVW¿YHPLQXWHV
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1. Low Bounce: Bounce upwards only a few inches. Keep the
feet 12 to 18 inches apart and bend the knees slightly on
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Perform: 1 to 3 minutes.
2. High Bounce: Bounce upward from 12 to 18 inches. Start
with the feet together with toes pointed downward at the top
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Perform: 1 to 3 minutes.
3. Jogging: Jog in place. Lift the knees high and swing the arms
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ercise is for the abdomen.
Perform: 1 to 10 minutes.
4. Straddle Hops: Start with feet together and arms at the
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the feet sideward about 24 inches. On the return bounce,
bring the arms to the side and feet together.
Perform: 10 to 50 repetitions.
5. Twister: Leap upward while twisting the arms, hips and upper
body turning right and the knees twisting left. On the rebound,
twist the opposite way.
Perform: 10 - 50 repetitions.
6. High Kick/Low Kick: Leap slightly and kick high with one
leg while keeping the hands on the hips. On the rebound do
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alternate high and low kicks.
Perform: 1 to 5 minutes.
7. Jogging with Dumbbells: +ROGDOLJKWSDLURIGXPEEHOOV
kg to 2.5 kg) in your hands. Jog in place lifting the knees high
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Perform: 30 seconds to 3 minutes.
8. Side and Forward Laterals: +ROGWKHGXPEEHOOVZLWKERWK
arms straight down by the side. Bounce on both feet and
raise the dumbbells sidewards. On the next bounce, raise the
dumbbells forward.
Perform: 10 - 25 repetitions.
9. Ankle and Wrist Weights: )RU DPRUH VWUHQXRXVZRUNRXW
try suing ankle and wrist weights on the exercises shown here.
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with the minimum times or repetitions and gradually increase to
the maximum recommended.
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GEBRAUCHSANLEITUNG
- 9 -- 8 -
Faltbares Indoor Fitness Trampolin, 102 cmFlyJump Fit Tiny
WICHTIGE SICHERHEITSHINWEISE
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Geräts ist entscheidend, um Ihre Gesundheit und Sicherheit nicht zu gefährden. Deshalb sollten
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cherheit gefährden könnten, oder Sie darin hindern könnten, das Gerät ordnungsgemäß zu
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für Boden und Teppich. Um Ihre Sicherheit zu garantieren, wahren Sie rund um das Gerät
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am Gerät bemerken, beenden Sie das Training umgehend und nutzen Sie das Gerät erst
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gelangen.
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10. Das Gerät ist nicht für den therapeutischen Einsatz geeignet.
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pannt und stabil ist, damit das Trampolin nicht umkippt.
15. $FKWHQ6LHDXIHPS¿QGOLFKH7HLOH
MONTAGEHINWEISE
•3UIHQ6LHELWWHREDOOH]XP/LHIHUXPIDQJJHK|UHQGHQ7HLOHYRUKDQGHQVLQGXQGRE7UDQV-
SRUWVFKlGHQYRUOLHJHQ6ROOWHHV$QODVVIU%HDQVWDQGXQJHQJHEHQZHQGHQ6LHVLFKELWWH
DQ,KUHQ)DFKKlQGOHU
•%HDFKWHQ6LHGDVVEHLKDQGZHUNOLFKHQ7lWLJNHLWHQXQGMHGHU%HQXW]XQJYRQ:HUN]HXJLP-
PHUHLQHP|JOLFKH9HUOHW]XQJVJHIDKUEHVWHKW*HKHQ6LHGHVZHJHQVRUJIlOWLJXQGXPVLFKWLJ
EHL GHP $XIEDX GHV *HUlWHV YRU .RQWUROOLHUHQ 6LH DOOH 9HUELQGXQJHQ QDFK GHP 0RQWDJ-
eschritt auf festen Sitz.
•Sorgen Sie für eine gefahrenfreie Arbeitsumgebung, lassen Sie z.B. kein Werkzeug umher-
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•%HZDKUHQ6LHGLH2ULJLQDOYHUSDFNXQJGHV*HUlWHVJXWDXIGDPLWVLHVSlWHUXQWHU8PVWlQGHQ
DOV7UDQVSRUWYHUSDFNXQJYHUZHQGHWZHUGHQNDQQ
•$XVIHUWLJXQJVWHFKQLVFKHQ*UQGHQEHKDOWHQZLUXQVGLH9RUPRQWDJHYRQ%DXWHLOHQYRU
BESCHREIBUNG DER TEILE
Bezeichnung
1Rahmen
2Sprungmatte
3Schutzpolster
4)XWHLOH
5Abdeckkappen
6Sprungfedern
MONTAGEANLEITUNG
LIEFERUMFANG
Anzahl Bezeichnung
1Rahmen mit Sprungmatte
1Schutzpolster
6)XWHLOH
6Abdeckkappen
32 Sprungfedern
1Gebrauchsanleitung

GEBRAUCHSANLEITUNG
- 11 -- 10 -
Faltbares Indoor Fitness Trampolin, 102 cmFlyJump Fit Tiny
Bitte gehen Sie wie folgt vor, um das Trampolin aufzustellen
1. Ziehen Sie die freien Enden des Rahmens auseinander
$EELOGXQJ (VRGDVVGHU 5DKPHQHLQHQ+DOENUHLV
bildet (Abbildung E2).
2. Legen Sie den Rahmen auf den Boden. Drücken Sie
die Teile A und B auf den Boden und klappen Sie dann
GLH7HLOH&XQG'DXIELVVLHHEHQIDOOVGHQ%RGHQEH-
UKUHQ XQG GHU 5DKPHQ YROOVWlQGLJ DXVJHNODSSW LVW
(Abbildung E3). Wenn nötig, treten Sie mit einem
,KUHU)HDXIGLH7HLOH$XQG%XQGGUFNHQ6LHGDQQ
GLH 7HLOH & XQG ' YRUVLFKWLJ PLW GHP DQGHUHQ )X
nach unten. Stellen Sie sicher, dass alle Gelenke ein-
gerastet sind.
3. Entfernen Sie die Abdeckkappen (5) und ziehen
Sie die Schutzpolsterung (3) auf den aufgeklapp-
WHQ5DKPHQ$EELOGXQJ ) 6WHOOHQ6LH VLFKHU
GDVVGLHgϑQXQJHQDQGHU8QWHUVHLWHGHU6FKXW]-
polsterung (3) genau über den Befestigungspunk-
WHQGHU)XWHLOHOLHJHQ
4. Drehen Sie den Rahmen (1) um.
5. 6FKUDXEHQ 6LH GLH  )XWHLOH  DQ GHQ %HIHVWL-
gungspunkten an der Unterseite des Rahmens (1)
fest (Abbildung G).
6. Drehen Sie das Trampolin um und stellen Sie es
DXIGLH)XWHLOH$EELOGXQJ+Es ist nun zu-
sammengebaut und kann an einem geeigne-
ten Ort platziert werden.
TECHNISCHE DATEN
Maße
Größe Ø 102 cm x 22,5 cm
*U|H)XURKU Ø 25 mm x 1,5 mm
Gesamtgewicht 7,3 kg
0D[LPDOHV%HODVWXQJVJHZLFKW 100 kg

GEBRAUCHSANLEITUNG
- 13 -- 12 -
Faltbares Indoor Fitness Trampolin, 102 cmFlyJump Fit Tiny
MORE SPORTS?
[e-mail] | www.FA-Sports.eu
ÜBUNGEN
Wichtig::lUPHQ6LHVLFKLPPHUJUQGOLFKDXIEHYRU6LHPLWGHP7UDLQLQJEHJLQQHQ'HKQHQ6LH
VLFKPLQGHVWHQVIQI0LQXWHQXP0XVNHO]HUUXQJHQYRU]XEHXJHQ
1. Tiefe Sprünge: Springen Sie nur wenige Zentimeter nach
REHQ+DOWHQ6LHGLH)HELVFPDXVHLQDQGHUXQGEHX-
gen Sie die Knie beim Absprung und bei der Landung leicht.
Durchführung:ELV0LQXWHQ
2. Hohe Sprünge: Springen Sie 30 bis 40 Zentimeter nach oben.
%HJLQQHQ 6LH GHQ 6SUXQJ PLW DQHLQDQGHU OLHJHQGHQ )HQ
Während des Sprungs sollten Ihre Zehen nach unten zeigen.
6SUHL]HQ6LHGLH)HEHLGHU/DQGXQJ
Durchführung:ELV0LQXWHQ
3. Jogging: -RJJHQ6LHDXIGHU6WHOOH+HEHQ6LHGLH.QLHKRFK
und bewegen Sie die Arme kräftig mit. Je höher Sie Ihre Knie
anheben, desto besser ist die Übung für den Bauch.
Durchführung:ELV0LQXWHQ
4. Grätschen-Sprung: Beginnen Sie mit aneinander liegenden
)HQXQGOHJHQ6LHGLH$UPHDQGHU6HLWHDQ6SULQJHQ6LH
nach oben, strecken Sie beide Arme über den Kopf und sprei-
]HQ6LHGLH)HHWZDFPDXVHLQDQGHU/HJHQ6LHLP5FN-
VSUXQJGLH$UPHZLHGHUDQXQGGLH)H]XVDPPHQ
Durchführung: 10 bis 50 Wiederholungen.
5. Drehung: 6SULQJHQ6LHQDFKREHQGUHKHQ6LHGLH$UPH+I-
ten und den Oberkörper nach rechts und die Knie während-
GHVVHQQDFKOLQNV'UHKHQ6LHVLFKEHL MHGHP 6SUXQJLQGLH
entgegengesetzte Richtung.
Durchführung: 10 bis 50 Wiederholungen.
6. Hoher Tritt/Tiefer Tritt: Springen Sie leicht und treten Sie
PLW HLQHP %HLQKRFKZlKUHQG 6LHGLH+lQGHLQGHQ +IWHQ
KDOWHQ)KUHQ6LHEHLPQlFKVWHQ6SUXQJHLQHQQLHGULJHQ7ULWW
(ungefähr halb so hoch) mit dem anderen Bein aus. Abwech-
selnd hohe und niedrige Tritte ausführen.
Durchführung: ELV0LQXWHQ
7. Jogging mit Kurzhanteln: +DOWHQ6LHHLQOHLFKWHV3DDU.XU-
]KDQWHOQNJELVNJLQ,KUHQ+lQGHQ-RJJHQ6LHDXI
der Stelle, indem Sie die Knie hochheben und die Arme beim
Joggen im Rhythmus mit bewegen.
Durchführung:6HNXQGHQELV0LQXWHQ
8. Seitliches und vorderes Arme-Heben: +DOWHQ6LHGLH+DQ-
WHOQ PLW EHLGHQ $UPHQ DQ GHU 6HLWH +SIHQ 6LHPLW EHLGHQ
%HLQHQXQGKHEHQ6LHGLH+DQWHOQ]XU6HLWHKRFK+HEHQ6LH
GLH+DQWHOQEHLPQlFKVWHQ6SUXQJQDFKYRUQH
Durchführung: 10 - 25 Wiederholungen.
9. Knöchel- und Handgelenkgewichte: 9HUVXFKHQ6LHIUHLQ
anstrengenderes Training, die hier gezeigten Übungen mit Ge-
ZLFKWHQDQ.Q|FKHOQXQG+DQGJHOHQNHQGXUFK]XIKUHQ
1HKPHQ6LHVLFK=HLWXQGEHUIRUGHUQ6LHVLFKQLFKW%HJLQQHQ6LH
mit den kürzesten Zeiten oder Wiederholungen und erhöhen Sie
VFKULWWZHLVHDXIGDVHPSIRKOHQH0D[LPXP
:HQQ 6LH]X GHQYHUVFKLHGHQHQhEXQJHQ0XVLN K|UHQZHUGHQ,KQHQ GLH:RUNRXWV QRFKPHKU
6SDPDFKHQ

Trampolino pieghevole, 102 cm
ISTRUZIONI PER L’USO
- 15 -- 14 -
FlyJump Fit Tiny
AVVERTENZE
*UD]LHSHUDYHU VFHOWRLO QRVWURSURGRWWR/¶XVRFRUUHWWRGHOSURGRWWRqLPSRUWDQWHSHUHYLWDUH
GDQQLFROODWHUDOL3HUTXHVWRVLFRQVLJOLDGLOHJJHUHOHLVWUX]LRQLSHUHVHJXLUHLOPRQWDJJLRLQPD-
QLHUDFRUUHWWDSULPDGHOO¶XWLOL]]R/¶XVRVLFXURGHOO¶DSSDUHFFKLRqJDUDQWLWRVRORGRSRXQFRUUHWWR
montaggio ed una manutenzione costante.
1. 6LFRQVLJOLDGLFRQVXOWDUHXQPHGLFRSULPDGLFRPLQFLDUHO¶DOOHQDPHQWRRQGHHVFOXGHUHSUR-
EOHPL¿VLFLFKHPHWWRQRDULVFKLRODSURSULDVDOXWH$QFKHSUREOHPLSVLFKLFLSRWUHEEHURLQ-
WHUIHULUHQHOFRUUHWWRXWLOL]]RGHOO¶DSSDUHFFKLR,OFRQVLJOLRGHOPHGLFRqFUXFLDOHVHVLVWDQQR
DVVXPHQGRIDUPDFLFKHLQÀXHQ]DQRODIUHTXHQ]DFDUGLDFDODSUHVVLRQHVDQJXLJQDRLOOLYHOOR
di colesterolo.
2. 3UHVWDUHDWWHQ]LRQHDLVHJQDOLGHOSURSULRFRUSR8QHUUDWRXWLOL]]RGHOWUDPSROLQRSRWUHEEH
HVVHUHSHULFRORVR1HOFDVRGLGRORULSUHVVLRQHVXOSHWWREDWWLWLLUUHJRODUL¿DWRFRUWRVYH-
QLPHQWRJLUDPHQWLGLWHVWDHRQDXVHDLQWHUURPSHUHO¶DOOHQDPHQWRHFRQVXOWDUHXQPHGLFR
prima di riprendere.
3. ,PSHGLUHDEDPELQLHGDQLPDOLGRPHVWLFLO¶XVRGHOWUDPSROLQR6WXGLDWRHVFOXVLYDPHQWHSHU
adulti.
4. 8WLOL]]DUHO¶DSSDUHFFKLRVXXQSDYLPHQWRUHJRODUHSURWHJJHUHHYHQWXDOPHQWH SDYLPHQWLH
WDSSHWL$VVLFXUDUVLGLDYHUHXQRVSD]LRLQWRUQRGLDOPHQRP,QROWUHSUHVWDUHDWWHQ]LRQH
DOO¶DOWH]]DGHOVRϒWWR
5. $VVLFXUDUVLSULPDGLRJQLDOOHQDPHQWRFKHWXWWHOHYLWLHLEXOORQLVLDQRFRUUHWWDPHQWHDYYLWDWL
/DVLFXUH]]DGHOO¶DSSDUHFFKLRqJDUDQWLWDVRORQHOFDVRLQFXLYHQJDUHJRODUPHQWHFRQWUROODWR
lo stato di utilizzo.
6. 8WLOL]]DUHO¶DSSDUHFFKLR VROR SHUJOLVFRSL SUHGLVSRVWL 6H GXUDQWH LO PRQWDJJLRR FRQWUROOR
FLGRYUHEEHURHVVHUHSH]]LGDQQHJJLDWLRGXUDQWHO¶XVRVLQRWDQRUXPRULVWUDQLVRVSHQGHUH
O¶DOOHQDPHQWRHULXWLOL]]DUHO¶DSSDUHFFKLRVRORGRSRFKHLSUREOHPLVRQRVWDWLULVROWL
7. Utilizzare abbiglamento compatibile. Si sconsigla un abbiglamento non troppo largo, in quan-
to potrebbe incepparsi.
8. (YLWDUHGLPHWWHUHRJJHWWLHGLWDQHLSH]]LLQPRYLPHQWR
9. ,OSHVRPDVVLPRVRSSRUWDWRqGLNJ
10. /¶DSSDUHFFKLRQRQqXWLOL]]DELOHDVFRSRWHUDSHXWLFR
11. ÊLPSRUWDQWHVROOHYDUHHVSRVWDUHOµDSSDUHFFKLRLQPRGRFRUUHWRRQGHHYLWDUHGDQQLDSHU-
sone o cose.
12. /¶DSSDUHFFKLRGHYHHVVHUHXVDWRLQXQOXRJRIUHVFRHGDVFLXWWR(YLWDUHGLFRQVHUYDUORLQOXRJL
troppo freddi, troppo caldi o troppo umidi, in quanto potrebbero appare segni di corrosione
ed danni relazionati.
13. /¶DSSDUHFFKLRqFRQFHSLWRVRORSHUXVRLQWHUQRHSULYDWR1RQXWLOL]]DUHSHUXVLFRRPHUFLDOL
14. 1RQFDOSHVWDUHLOERUGRGHOWUDPSROLQRÊLPSRUWDQWHFKHODWHODVLDVHPSUHWHVDHVWDELOHSHU
non fare ribaltare il trampolino.
15. 3UHVWDUHDWWHQ]LRQHDSH]]LIUDJLOL
ISTRUZIONI DI MONTAGGIO
•3ULPDGLPRQWDUHLOWUDPSROLQRFRQWUROODFKHWXWWHOHSDUWLHOHQFDWHVRSUDVLDQRSUHVHQWL6H
DOFXQHSDUWLGRYHVVHURPDQFDUHFRQWDWWDWHLOULYHQGLWRUH
•3HUSUHYHQLUHIHULWHDOOHPDQLVLFRQVLJOLDGLXWLOL]]DUHGHLJXDQWL
•0DQHJJLDWHFRQFXUDLOPDWHULDOHGDLPEDOORHWHQHWHORORQWDQRGDLEDPELQL
•&RQVHUYDUHEHQHO¶LPEDOODJJLRRULJLQDOHGHOO¶XQLWjLQPRGRFKHSRVVDHVVHUHXWLOL]]DWRVXF-
FHVVLYDPHQWHFRPHLPEDOODJJLRSHULOWUDVSRUWR
•3HUPRWLYLWHFQLFLFLULVHUYLDPRLOSUHDVVHPEODJJLRGLFRPSRQHQWL
DESCRIZIONE DELLE PARTI
Descrizione
1Telaio
2Tappeto elastico
3Struttura imbottita
4Gambe per base
53LHGLQLSHUJDPED
60ROOH
ISTRUZIONI DI MONTAGGIO
CONTENUTI
Quantitá Descrizione
1 Telaio con tappeto elastico
1Struttura imbottita
6Gambe per base
63LHGLQLSHUJDPED
32 0ROOH
1,VWUX]LRQLSHUO¶XVR

Trampolino pieghevole, 102 cm
ISTRUZIONI PER L’USO
- 17 -- 16 -
FlyJump Fit Tiny
Procedere come segue per installare il trampolino
1. 7URYDWH XQ DUHD LQ SLDQR SHU PRQWDUH LO WUDPSROLQR
SLHJKHYROH$SULWHLOWUDPSROLQRSHUIRUPDUHXQVHPL-
FHUFKLRFRPHPRVWUDWRLQ¿JXUD(
2. $SULUHSDU]LDOPHQWHOHGXHPHWjGHOWUDPSROLQRTXLQ-
di apritelo completamente con i piedi come mostrato
LQ¿JXUD(
3. &RPSOHWDUHLOPRQWDJJLRGHOWUDPSROLQRFRSUHQGR
le molle e gli snodi con la copertura di sicurezza
¿JXUD)
4. &DSRYROJHUHLOWHODLR
5. Quando il trampolino si blocca formando un cer-
FKLR¿VVDUHLSLHGL¿JXUD*
6. 9RVWURWUDPSROLQRGHYHHVVHUHPRQWDWRVHJXHQGR
OHLVWUX]LRQLSHUSUHYHQLUHLQIRUWXQLOra è assem-
blato e può essere posizionato in un luogo
adatto.
DATI TECNICI
Misura
Dimensione Ø 102 cm x 22.5 cm
Dimensione dei tubi del piede Ø 25 mm x 1.5 mm
3HVRWRWDOH 7.3 kg
3HVRPDVVLPRGHOFDULFR 100 kg

Trampolino pieghevole, 102 cm
ISTRUZIONI PER L’USO
- 19 -- 18 -
FlyJump Fit Tiny
ESERCIZI
Importante:(ϑHWWXDUHVHPSUHFLQTXHPLQXWLGLVWUHWFKLQJSULPDGLFRPLQFLDUHO¶DOOHQDPHQWR
1. Salti bassi: Saltare solo di pochi centimetri tenendo le
JDPEHVHSDUDWHGLFHQWLPHWUL3LHJDUHOHJJHUPHQWHOH
ginocchia mentre c i si innalza e ci si abbassa.
Eseguire l’esercizio da uno a 3 minuti.
2. Salti alti: 6DOWDUHDXQDDOWH]]DGLFHQWLPHWUL&RP-
LQFLDUH LO VDOWR WHQHQGROH JDPEH XQLWH0HQWUH FLVL LQQDO]D
WHQHUHLSLHGLFRQOHSXQWHULYROWHYHUVRLOEDVVR$OODUJDUHOH
gambe mentre si atterra.
Eseguire l’esercizio da uno a 3 minuti.
3. Jogging: &RUUHUHVXOSRVWRDO]DQGRPROWROHJLQRFFKLDHGRQ-
GRODQGRYLJRURVDPHQWHOHEUDFFLD3LVLDO]DQROHJLQRFFKLDH
SLO¶HVHUFL]LRqHϒFDFHSHULPXVFROLDGGRPLQDOL
Eseguire l’eserc izio da uno a 10 minuti.
4. Salti con gambe a cavalcioni: Iniziare con le gambe unite
HOHEUDFFLDOXQJRL¿DQFKL6DOWDUHSRUWDQGROHEUDFFLDVRSUD
ODWHVWDHDOODUJDQGROHJDPEHGLFLUFDPH]]RPHWUR1HOVDOWR
GLULWRUQRDEEDVVDUHQXRYDPHQWHOHEUDFFLDOXQJRH¿DQFKLH
unire le gambe.
(ϑHWWXDUHGDDULSHWL]LRQL
5. Rotazioni: 0HQWUH VL VDOWD SLHJDUH OH EUDFFLD GD XQ ODWR
UXRWDQGRL¿DQFKLHLOEXVWRGDOO¶DOWUR'XUDQWHLOULPEDO]RUXR-
tare al contrario.
(ϑHWWXDUHGDDULSHWL]LRQL
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6. Calci alti e bassi:7HQHQGROHPDQLVXL¿DQFKLVDOWDUHOHJJHU-
PHQWHVODQFLDQGRXQDJDPEDYHUVRO¶DOWR'XUDQWHLOULPEDO]R
VODQFLDUHO¶DOWUDJDPEDDXQ¶DOWH]]DSLULGRWWDFLUFDODPHWj
GHOSULPRVDOWR&RQWLQXDUHDVDOWDUHDOWHUQDQGRFDOFLDOWLH
bassi.
Eseguire l’es ercizio da uno a 5 minuti.
7. Salti con i manubri: Tenendo un paio di manubri leggeri (kg.
FRUUHUHVXOSRVWRDO]DQGRPROWROHJLQRFFKLD1HOFRQ-
WHPSRVROOHYDUHHDEEDVVDUHLPDQXEULDWHPSR
Eseguire l’esercizio da 30 secondi a 3 minuti.
8. Esercizi late rali con i manubri: Tenere i manubri con le
EUDFFLDOXQJRL¿DQFKL6DOWDUHDO]DQGROHEUDFFLDODWHUDOPHQWH
0HQWUH VL VFHQGH DEEDVVDUH L PDQXEUL $O VDOWR VXFFHVVLYR
DO]DUHOHEUDFFLDGDYDQWLDVpHDEEDVVDUOHPHQWUHVLVFHQGH
(ϑHWWXDUHGDDULSHWL]LRQL
&DOFRODUHVHPSUHLOWHPSRGHGLFDWRDJOLHVHUFL]LHQRQHVDJHUDUH
Aumentare il numero delle ripetizioni e il tempo per ciascun esercizio gradu a l mente.
6HVLDVFROWDPXVLFDHVLYDULDQRJOLHVHUFL]LLOGLYHUWLPHQWRqDVVLFXUDWR

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Manufactured by: Yongkang Tianxin Industry and Trade Co., Ltd
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