DISCLAIMER: PLEASE BE AWARE THAT YOU DO ALL EXERCISES shown in this class ON YOUR OWN RISK.
QIBOUNDING OR ANY TRAINER OF QIBOUNDING IS EXEMPT OF ANY RESPONSIBILITY IN REGARDS OF YOUR BODILY OR MENTAL HEALTH AND WELL-BEING. WE ARE ALSO NO DOCTORS AND CANNOT GIVE MEDICAL ADVICE AND OUR SUGGESTIONS ARE GENERAL SUGGESTIONS AND DO NOT NEED TO APPLY TO YOU.
Welcome to our QiBounding Dynamic Class! I am very happy to see you here. I assume you have done the QiBounding Foundation Classes, or at least Part 1 (Best Practice in Rebounding) where we explain the correct rebounding technique.
This QiBounding class has as theme "Strength, Stamina and Coordination". It is designed to support you in your effort to get committed to a daily rebounding routine and to inspire you with new exercise combinations.
In these two weeks will focus on three important aspects:
1. Coordination 2. Strength 3. Stamina
We will begin today with looking at the concept of the Dynamic Ladder, a concept that we will use within this training class to build up strength and stamina.
First three exercises for the Dynamic Ladder: - The Stomp - Jumping Jack - Skipping
I invite you to review the basic alignment on the Rebounder and then train these three movements of the Dynamic Ladder which I showed you yesterday so that you are ready for stepping up the Ladder in the following session!
Today we are going to do the full 12 minutes of the dynamic ladder. Pay attention that you adjust this training to your own rhythm. You might be more advanced and do this exercise longer, or your body might tell you to slow down. In this case cut the exercise to the size that fits you. It is very important to listen to our body and I invite you to use Rebounding to get more and more in touch of the signals your body gives you.
We are using four different feet movements: The Parallel Bounce, The Alternating Bounce, The Stomp, The Four Points and the Cross Country Skiing and we combine those with upper body movements. So in the video below I show you again how those feet movements go and you combine it yourself with the upper body movements that you have learned in the last sessions.
In this session I show you more exercises that you can use in the dynamic phase of the Dynamic Ladder so that you have more movements which you can choose from. The idea with QiBounding is, to strengthen all muscle groups in your body. So the secret is to rotate exercises. I suggest that you don't set yourself a fixed schedule but to decide every day - according to your body's needs - which movements you take to compose the dynamic minute(s) of the Dynamic Ladder.
Congratulations - You reached the end of this class!
In this last session I give you another very efficient exercise set. It's about coordination with the effect of strengthening the connection between brain and muscles. The crossover exercises balance our left and right brain hemispheres. These exercises demand a high level of coordination and it might take you a while to get used to them.
I wish you all the best for your Health and your Well-Being.