TRAMPOLINE 1.0M - Trampoline CARE FITNESS - Free user manual and instructions

Product Type	Fitness Trampoline
Brand	CARE FITNESS
Model	TRAMPOLINE 1.0M
Diameter	1 meter
Height	Approximately 20 cm
Maximum user weight	100 kg
Number of legs	6
Frame material	Steel
Mat material	Synthetic fabric
Recommended use	Home use
Power supply	None (manual)
Assembly	Tool-free, screw legs
Main functions	Small bounce, big bounce, jogging, straddle jumps, twister
Included exercises	11 exercises described in the manual
Maintenance	Regularly check condition of parts and replace if damaged
Cleaning	Clean with a damp cloth
Safety	One person at a time, jump in center, no acrobatic jumps
Medical precautions	Consult a doctor before use
Contraindications	Health problems, joint injuries
Usage restrictions	Do not use under influence of alcohol or drugs, do not use in wet weather
Spare parts	Legs and rubber plugs
Repairability	Simple replacement of legs

Frequently Asked Questions - TRAMPOLINE 1.0M CARE FITNESS

How to assemble the CARE FITNESS 1.0M trampoline?

Place the trampoline unit facing the ground, remove the plastic plugs, then screw the six legs onto the rods. Turn the trampoline over to start jumping. No tools are needed.

What is the maximum supported weight?

The maximum user weight is 100 kg. Do not exceed this limit to ensure safety.

Can I use the trampoline outdoors?

Yes, but make sure the ground is flat and the trampoline is dry. Avoid using it in the rain or on uneven surfaces.

How to clean and maintain the trampoline?

Clean with a damp cloth and regularly check the condition of the legs and mat. Replace any damaged parts immediately.

What exercises can I do?

The manual offers 11 exercises: small bounce, big bounce, jogging, straddle jumps, twister, etc. You can also create your own routines.

Is it safe for children?

The manual states that this equipment is not a toy and unsupervised children should be kept away. Only one person can jump at a time.

Should I consult a doctor before using it?

Yes, it is strongly recommended to consult a doctor before any exercise, especially if you have health problems or injuries.

What to do if a leg is damaged?

Replace the damaged leg immediately. The legs are available spare parts. Also check the rubber plugs.

How long should I train?

Start with sessions of 1 to 3 minutes every two days, then gradually increase to 5 days per week. Do not exceed the recommended durations for each exercise.

Can I jump with weights?

Yes, the manual suggests exercises with light weights on wrists or ankles. Start with light weights and increase gradually.

USER MANUAL TRAMPOLINE 1.0M CARE FITNESS

Thank you for selecting one of our exercise products.

We make every effort to ensure that all our products meet only the highest quality standards.

We are proud of the fine exercise equipment we create and wish you many years of good health and fitness.

PARTS LIST

Item No.	Description	Quantity
1	Trampoline Unit	1
2	Legs	6

ASSEMBLY: (No tools required)

1. Turn the Trampoline Unit (1) over so that the jumping surface is up-side-down. You will notice that there are plastic caps covering the stems where the legs will go. Remove these caps and discard.
2. Screw legs (2) on stems.
3. Turn Trampoline back over and you're ready to jump!

IMPORTANT

Please check the inner thread of the leg tubes before you install the leg studs. If you find the inner thread is missing pull out the rubber foot cap, it maybe on the other end.

Be sure the legs are securely screwed into place before using.

Have a physical examination or consult your physician before participating in this or any other physical training program. Make sure the floor is level and that you have adequate ceiling height before beginning.

Remember, the Aerobic Trampoline is not to be used for gymnastic or acrobatic stunts. It should not be used for aerial flips, vaulting or any other gymnastic feat.

HOW TO START

Always warm up thoroughly before starting your workout.

Do at least five minutes of stretching and bending to help prevent muscle pulls and strains.

Begin by training every other day on the Aerobic Trampoline. After several weeks, start training five days a week. Rebounding is best preformed by timing each exercise or combination of exercises. Start by the minimum number of minutes and gradually increase to the maximum recommended.

After becoming familiar with the exercises in this course, be innovative and develop your own routines. Combine various exercises and perform them to music and you will enjoy your workouts even more.

HAVE FUN!

Work out anywhere - home or office.
- Reduce shock on your joints.
- Improve your coordination, balance and agility.
- Trim and shape your legs
- Burn calories while improving your cardiovascular and aerobic fitness.
- Get a good workout in 15 minutes.

EXERCISES

1. LOW BOUNCE

Bounce upwards only a few inches. Keep the feet 12 to 18 inches apart and bend the knees slightly on take-off and landing.

Perform: 1 to 3 minutes.

2. HIGH BOUCE

Bounce upward from 12 to 18 inches. Start with the feet together with toes pointed downward at the top of each bounce. Spread the feet as you land off each bounce.

Perform:1 to 3 minutes.

3. JOGGING

Jog in place. Lift the knees high and swing the arms vigorously. The higher you lift your knees, the better the exercise is for the abdomen.

Perform:1 to 10 minutes.

4. STRADDLE HOPS

Start with feet together and arms at the sides. Leap upwards, bringing both arms overhead and spread the feet sideward about 24 inches. On the return bounce, bring the arms to the side and feet together.

Perform:10-50 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 a low kick (about half as high) with the other leg. Countinue to alternate high and low kicks.

Perform:1 to 5 minutes.

7. JOG WITH DUMBELLs

Hold a light pair of dumbbells (3.3 to 5.5 lbs.) in your hands. Jog in place lifting the knees high and moving the arms in rhythm as you jog. Perform:

30 seconds to 3 minutes.

8. ALTERNATE DUMBELL RAISES

Hold the dumbbell shoulder high. Extend one dumbbell to arms length overhead. Bounce on the feet while alternating the dumbells to arms length overhead.

Perform: 10-25 repetitions.

9. SIDE AND FORWARD LATERALS

Hold the dumbells with both arms straight down by the side. Bounce on both feet and raise the dumbells sideways. On the next bounce, raise the dumbells forward.

Perform: 10-25 repetitions.

10. ROPE SKIPPING

Rope skipping is a great cardiovascular exercise. It is even more active when performed on a trampoline.

Perform:30 seconds to 5 minutes.

11. ANKLE AND WRIST WEIGHTS

For a more strenuous workout, try using ankle and wrist weights on the exercises shown here.

1. Important - Regular examination should be made to ensure that the jogger is not damaged. Any damaged parts should be replaced immediately.
2. Please Note - This item of fitness equipment is only intended for domestic use and should not be used as a toy. Unsupervised children should be kept away from exercise equipment.
3. This piece of equipment should only be used in areas with enough space to conduct the exercises shown correctly. Do not use in confined spaces or rooms with low ceilings.
4. Important - Consultation with a Doctor should be conducted prior to starting an exercise program. Excessive or incorrect training may result in damage to your health.

Warning!!!

• Only one person is to jump at a time
• Jump in the middle
  No somersaulting
• Glasses, jewelry, watches are to be removed and pockets emptied
• The cover and jumping fabric must be completely dry
  Medical contraindications (e.g. ankle injury)
• No jumping under the influence of alcohol and with cigarettes
• Regular inspections are to be made and defective parts replaced
  No jumping in the dark
• It is forbidden to linger under the trampoline
  No objects to be placed on the trampoline
• It is not to be used as a takeoff trampoline
• No jumping onto the trampoline from other objects
• The trampoline must put on level floor to use.

ATENCIóns