How to use a trampoline for weight loss: useful exercises.

In many people's minds, trampolines are associated with fun summer activities. Structures with a springy surface are perceived as a platform for children to play, have fun and jump. Another well-known function of a trampoline is training. Professional athletes practice complex acrobatic elements and tricks on it and prepare for competitions.

Meanwhile, over the past few years, such a sports direction as fitness jumping has been actively developing. It involves active jumping on a trampoline with the goal of losing weight and creating a beautiful figure. This sport is quite accessible not only to professionals, but also to amateurs with different levels of physical fitness. You just need to figure out how to properly use a trampoline for fitness.

What are the benefits of fitness jumping?

Jumping (from the English jumping - “jumping”) is a training program designed specifically for the purpose of weight loss. It was first used in the Czech Republic more than 15 years ago as cardio training, but later, based on observations and accumulated experience, conclusions were drawn about the overall effectiveness of such exercises.

Regular trampoline training has the following effects on the body:

strengthen the cardiovascular system;
improve blood circulation and stimulate lymph flow;
increase the vital capacity of the lungs;
improve the functioning of the vestibular apparatus;
contribute to the saturation of body tissues with oxygen and nutrients;
stimulate the removal of waste and toxins;
accelerate metabolism, including the breakdown of fat;
improve mood and give positive emotions;
help fight depression and chronic fatigue;
reduce headaches, including those associated with migraine;
help strengthen the spine and form correct posture;
help improve overall well-being during cyclical hormonal changes in women.

Useful video

Watch this video about how jumping fitness takes place in a sports club:

Who can do jumping fitness?

Jumping is recommended for people of any gender and age. Classes are held in fitness centers and gyms for both children and adults.

Contraindications for trampolining are:

pregnancy;
glaucoma;
infectious diseases;
diseases of the musculoskeletal system;
acute inflammatory processes;
pathologies of the central nervous system;
respiratory diseases (asthma, tuberculosis, etc.);
pathologies of the cardiovascular system;
postoperative period;
severe diabetes mellitus, etc.

Before starting training, you should consult your doctor.

Also keep in mind that fitness jumping requires a certain amount of endurance. For older people who have not previously engaged in physical activity, it is better to start with calmer sports.

About the projectile

Trampoline goes back to the French "batoude" or the Italian "battuta" - both words translate as "blow". This is a sports equipment for high or lateral jumps. It is a metal frame on which a strong wicker mesh is stretched. It is usually secured using spring mechanisms located around the entire perimeter. They provide elasticity.

There are different types:

Inflatables - most often used to entertain children at parties and in recreation parks.
Professional - for performing acrobatic sketches at sporting events.
At home - it is convenient to exercise on a mini-trampoline specifically for weight loss, since it is small in size and allows you to train both in fitness centers and on your own.

Since a home trampoline is most often used for jumping, you need to know what criteria to choose it for so that there are no problems with training.

Round is safer than rectangular.
The strongest frame is made of galvanized steel.
Check the material for strength; the nodes at the fastening points must have high-quality firmware.
The more springs there are and the longer they are, the longer the projectile will last.
You need to choose a mat that is wide and thick. Neither the frame nor the springs underneath should be visible. This will ensure safe training.

Among the manufacturers, it is worth noting the American company HouseFit. Her trampolines are designed taking into account the dimensions of ordinary city apartments, so they are ideal for home use. They cost about $220. You can also use compact models from Moove&Fun (China) at a budget price starting from $60.

With the world - one by one. It turns out that the first trampoline appeared among the peoples of the North. The Eskimos pulled walrus skin onto sticks and jumped on it, thus having fun and warming up in harsh winter conditions.

Types of loads during fitness jumping

There are many exercises you can do on trampolines. They focus on stretching, strength training and aerobic exercise. Alternating exercises allows you to conduct complex training of various muscle groups, strengthen ligaments and joints, and burn extra calories. Before getting on the trampoline, do a warm-up.

A typical workout looks like this:

10 minutes
– warm-up exercises;
30 minutes
– aerobic exercise on a trampoline;
10 minutes
– anaerobic exercise;
10 minutes
– stretching and cool down.

Warm-up and cool-down are performed on the floor, other exercises are performed on the trampoline. Active fat burning occurs during half-hour jumps. It is estimated that 10 minutes of trampoline activity burns the same number of calories as a 30-minute run. A great option for those who don't like running.

How the training goes

In fitness jumping, various exercise programs are practiced, each of which is aimed at achieving a specific result, but on average any workout lasts about an hour. Classes begin with warm-up movements for 10 minutes, followed by a period of 30-40 minutes consisting of a set of cardio exercises. The workout ends with stretching for 10 minutes.

Interval training (HIIT) is considered the most effective, periodic practice of which can be considered as a complete development program that does not require additional physical exercise.

We invite you to evaluate one of these workouts for yourself and see that you can actually lose weight quite quickly. Start the jumping fitness video guide for beginners and repeat the movements.

Fitness jumping for beginners

Trampoline workout options for weight loss

Let's look at the basic sets of exercises for beginners:

Movement coordination training . On the trampoline they make low jumps on straight legs. The arms are lowered down and extended to the sides. During the jump, the toes are pulled down as much as possible, and you need to land on your entire foot. When the feeling of discomfort or dizziness disappears, you can add arm swings. People with good coordination additionally perform exercises with their feet, landing in the center of the trampoline each time.
Strengthening the abdominal muscles . Squat down and firmly grasp the handrail. Pull your knees towards your chest. Without releasing your hands from the handrail, slowly straighten your legs and return to the starting position. If the exercise is performed correctly, you will feel the tension in your abdominal muscles.
Leg workout . Bend one leg slightly at the knee, put the other back - it will help maintain balance. In this position, rock up and down. If you can maintain your balance well, you can move on to jumping. You should feel the tension in the muscles of the thigh and buttock of the supporting leg. Don't forget to change your position.
Pumping the triceps . The exercise is performed sitting with a straight back. You need to move your arms back and lean on them. Jump on the trampoline, pushing off with your legs and arms at the same time. The exercise may seem difficult at first, but over time you will learn how to do it.
Strengthening the abdominal muscles . The exercise is performed on a large diameter trampoline. To do this, get on all fours, push off the canvas and at the same time straighten your arms and legs. You need to land on your stomach. After the bounce, land again on all fours.
Stretching . To stretch your muscles, perform high jumps, spreading your legs to the sides. Try to touch the tips of your fingers with your socks.

The usual short jumps from a half-squat, jumps with high hip lifts, running in place in the center of the trampoline, plyometric push-ups, when the palms rest on the canvas and the feet are on the floor, also give a good effect. You can complete the workout with a plank or a standard complex for the abdominal muscles.

For maximum effectiveness, you need to combine regular exercise with a light diet. It is best to stick to proper nutrition. Avoiding fatty, fried, and sweet foods will help you lose excess weight faster.

Benefit

In addition to losing weight, trampolining has an overall healing effect. With regular and proper training:

even the deepest muscles acquire tone;
the risk of cardiovascular pathologies is minimized;
the functioning of the gastrointestinal tract is normalized;
coordination is trained, endurance increases;
Lung volume increases;
joints are strengthened;
the condition of flat feet improves, its negative consequences are smoothed out;
symptoms of seasickness are eliminated.

Rheumatologists recommend trampolining as part of the treatment of various joint diseases.

Which trampoline is suitable for practicing at home?

When choosing a model, consider the following recommendations:

round trampolines are less dangerous than rectangular ones;
elastic fabric must have high-quality stitching;
galvanized steel frame is the most durable;
the service life of the structure largely depends on the length and number of springs - the more, the better;
The protective mat must completely cover the frame and springs.

When using for the first time and each time before training, carefully inspect the equipment. You cannot exercise on a trampoline with cracks, with a sagging canvas, or with stretched springs. The frame must provide stability under load.

Advantages and disadvantages

Jumping fitness has its disadvantages and advantages. The main advantages are the low cost of the simulator, the possibility of simultaneously losing weight while tightening muscles, and improving the emotional state. The exercises are suitable for children and the elderly. The benefits of a trampoline for those involved:

strengthening ankle joints;
improvement of muscle tone;
tightening the abdomen, thighs and buttocks;
prevention of flat feet;
vestibular apparatus training;
elimination of cellulite;
improvement of metabolism;
development of endurance;
strengthening the immune system;
increasing self-esteem and getting rid of complexes associated with your figure.

The disadvantages of classes include the following:

Jumping fitness is not organized in small towns, so you will have to do it yourself.
There are a number of health restrictions on training.
Trampoline exercises will be difficult for people without minimal physical fitness.

Beginners may experience dizziness with nausea, but the condition usually normalizes after a few sessions. If symptoms recur frequently, training is canceled until the cause is determined.

Safety precautions

Before you start training, be sure to check your pockets. Place keys, small change, and other items that may interfere with your studies. If you land on an ordinary coin from a jump, you can get injured or damage the canvas.

Basic rules for safe trampoline practice at home:

only one person can be on one projectile;
exercises are performed in the center of the jumping surface;
Acrobatic tricks are not performed on a home trampoline - a professional model is required for this;
You can eat food no later than 1 hour before training, and it should be a light snack or cocktail;
for exercise, special sportswear made of breathable fabrics that fits tightly to the body is used;
It is recommended to protect your hands with gloves - they will prevent the appearance of calluses and protect your palms from scratches in case of an unsuccessful landing.

Mechanism of weight loss

If you just jump on a trampoline from time to time, you are unlikely to lose weight. Jumping is a clearly developed program that prescribes the frequency and duration of training. It contains exercises that work on stretching, pumping muscles, and burning fat deposits. Only in a single system does all this lead to weight loss.

How exactly does it work:

in 1 hour of training, from 600 to 1,000 kcal are burned;
metabolic processes are activated;
blood circulation improves, the respiratory system is trained, which increases the flow of oxygen to the tissues, which triggers the fat burning process;
skin elasticity increases, which prevents the appearance of stretch marks even after significant weight loss;
muscles are worked out, which protects them from splitting;
lymph flow is normalized, removing harmful compounds from the body;
cellulite is eliminated;
the synthesis of joy hormones increases, which eliminates chronic fatigue syndrome and depression (this works for weight loss if stress provokes constant “eating” of problems).

So that there is no doubt about the benefits of jumping for weight loss, here are some numbers for comparison: just 10 minutes of intense jumping is equivalent to 30 minutes of jogging in terms of calorie expenditure. Can't get up in the morning to start running? Then it's time to think about an alternative sport!

Basic rules for building a home workout

Always start with a warm-up. It is necessary to warm up the muscles and joints before loading. Perform circular rotations with your arms, hands, and legs from the knee. Stretch your ankle and neck. A good warm-up will increase the effectiveness of trampoline weight loss exercises and reduce the risk of injury.

In the first 5-7 minutes of your workout, do some light jumping jacks for cardio. Before the main load, it is necessary to gradually increase the heart rate. Only after this can you begin the exercises, monitoring the technique of their implementation. Alternate high jumps with swaying and simple walking around the room.

Don't get too carried away with your workouts. Duration of classes is 30-60 minutes 3-4 times a week. Excessive loads will lead to the opposite effect - muscles and joints will begin to ache, and sprains may occur.

Don't expect results in the first month of training. Weight will begin to go away only with proper nutrition and regular exercise for 6-12 months. But your expectation will be justified by the correct body shape and improved overall well-being.

For questions regarding the purchase and use of trampolines for weight loss at home, call us at the phone number indicated in the header of the site.

Advantages and disadvantages

Advantages:

suitable not only for group classes in fitness centers, but also for losing weight at home;
mini models are affordable;
training is fun and relaxed;
after them you don’t feel tired, but on the contrary - a surge of vigor and strength;
weight loss is accompanied by general improvement of the body;
high efficiency (provides lasting weight loss and the formation of beautiful muscle relief).

Fitness trampolines are an ideal option for home workouts
. Disadvantages:

fitness jumping in centers is developed only in large cities;
the height of the ceilings in the living room does not allow for too intense jumping;
the presence of an impressive list of contraindications makes such weight loss not possible for everyone;
the risk of injury is quite high.

Recommendations

The normal training intensity is every other day. It is not recommended to eat 60 minutes before class and up to 90 minutes after. You can drink water while doing exercises. 30 minutes after the end of the jumps, you are allowed to drink yogurt and other fermented milk drinks.

In order for training to take place correctly and usefully, you need to develop a training plan and adhere to safety precautions. It is better to perform jumps in a well-ventilated area.

Safety precautions

A trampoline is one of the highly traumatic exercise equipment. When purchasing a jump rope, you need to check how its tensioned part is secured, whether the springs are hidden and what quality the seams are. The legs of the exercise machine should have rubberized non-slip tips to ensure that the item remains static during exercise.

A stable shape for indoor training is a circle or octagon. The simulator can be equipped with a removable handle, which you also need to learn how to handle. Jumps are performed only in the center of the trampoline, and only 1 person weighing up to 120 kg exercises on the simulator.

For classes, it is recommended to choose tight-fitting clothes without pockets. Wide pants can get caught on something and cause injury, and loose change or keys falling out of your pockets can injure you. It is not recommended to jump on a fitness jumping rope barefoot. Active sweating of the feet can make the tension surface slippery.

Women are recommended to wear special supportive underwear that will secure the breasts and minimize pain. If possible, wear sports gloves on your hands so that if you fall, you do not injure your limbs on the springs or sides. Before training, long hair is tied into a bun so that it does not distract.

Trampoline classes for children are carried out in the presence of adults. Before the child starts jumping, check the fastenings and tension of the simulator.

Lesson scheme

The lesson plan for each person is selected individually. For the exercises to have the desired effect, it is recommended to jump every other day, i.e. at least 3 days a week, 60 minutes each. For beginners, the first week of training lasts no more than 10 minutes, after which the duration is gradually increased.

Classes can be conducted at any time convenient for the person. Some people find it easier to jump in the morning, while others reach their peak activity in the evening. It is not recommended to exercise 2 hours before bedtime.

History of creation

The sport of trampoline was born in 2000 in the Czech Republic. A young couple of fitness trainers, Tomas Barjanek and Yana Svobodova, decided to help a friend lose extra pounds and overcome depression. Seeing that the girl had a trampoline at home, the trainers decided to create a set of exercises where they could combine aerobics and jumping “for the mood.”

The girl quickly acquired the desired physical shape, lost weight and lost weight, and Yana and Thomas created their own training method and the first trampoline for fitness. The presentation of a sports project for public use took place in 2001 for family and friends, and a few months later the couple opened a fitness center with a narrow focus in the city of Tabor.

5 years after the appearance of a set of exercises called “fitness jumping,” the Jumping brand was patented. Sports centers where classes were held according to the Czech system began to appear in big cities of different countries. There is jumping in St. Petersburg, Moscow and other large cities of Russia.

Rules for performing exercises

To lose weight on a trampoline without harming your health, you need to follow a number of recommendations. Before you start training on the simulator, you need to prepare your body by jumping rope for 7-8 days. When choosing a set of exercises, you need to remember that you should perform all stages of the process:

warm-up;
training;
hitch.

Only step-by-step implementation of all 3 stages will effectively tone the body. The general look of a 60-minute workout looks like this:

warm-up – 5 minutes;
aerobic exercise – 30 minutes;
anaerobic exercises – 15 minutes;
stretching – 5 minutes;
cool down – 5 minutes.

Before class, you should wear tight-fitting clothing and a supportive sports bra for women. Wear socks or sneakers on your feet for better grip on the surface of the exercise machine.

Warm-up

Warm-up, or warm-up, is carried out near the trampoline. By performing a set of exercises at this stage, the body prepares for jumps and loads. Experts recommend gently stretching the cervical, shoulder, lumbar and hip areas. The warm-up involves bending and straightening the knees and ankles. A standard warm-up takes 5-10 minutes and is mandatory. It is necessary for the body to prepare, and jumping does not become stressful for it.

Training

If you work out in the gym, then a trainer monitors the process, who at the right time will tell you what and how to do. When training takes place at home, then choose a suitable complex, during which the person does not experience discomfort.

The trampoline technique has several varieties. Jumping from standing and lying positions is common. The first option is suitable for beginners, and lying down workouts are considered advanced exercises.

To jump while standing, you need to stand in the center of the machine, keep your back straight and raise your arms up. As you exhale, push off the stretched surface with your legs and strive upward. If the ceilings are low, they don’t jump much.

During the flight, you can spread your legs to the sides or bend them under you. The movement of the limbs depends on the set of exercises performed. During the jump, the breath is not held, and when the maximum point is reached, a breath is taken.

When landing, your legs and back are straight again. The limbs are springy from the knee to the foot. Relying on a non-plastic foot will lead to injuries and sprains. In a correct landing, the entire area of the foot touches the surface of the trampoline.

Fitness pros who have been familiar with the trampoline for several days know how to perform jumping exercises while lying down. To do this, you need to lie with your back on the tension surface, bend your legs and rest your feet on the trampoline. The arms are crossed over the chest or pressed tightly to the body. As you exhale, you push with your feet and spring back with your back. When landing, take the starting position.

Hitch

After the active workout is completed, a cool-down is carried out. The complex is designed to normalize heart rhythm and consolidate the result. The last stage of the workout is carried out on a hard floor and includes gentle stretching and calm movements. The duration of the cool-down is no more than 10 minutes.

Basic Attributes

The attributes of jumping fitness at home are the trampoline itself and comfortable clothes that will help avoid injury.

If you work out at the gym, tight-fitting leggings or cycling shorts, a T-shirt or T-shirt, and light sneakers are best. Be sure to take care of breast support; you can wear special sports tops or seamless bras.

Trampolines can be round or hexagonal, the latter are considered more variable - they allow you to jump with a wide foot placement.

It is advisable to purchase a trampoline with a handle - the handle not only serves as a safety net and helps maintain balance, but also makes it possible to perform additional exercises.