Trampoline exercises for weight loss: jumping fitness

Jumping fitness is a program without restrictions on age and gender. Jumping on a trampoline is a useful activity for your figure and mood.

Jumping is a relatively new trend in the fitness industry. The program was developed by Czech instructors 13 years ago. The name “jumping” fully reflects the essence of this know-how in fitness. All exercises are performed on a special round trampoline with handles.

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What is jumping fitness on a trampoline?

This is a combination of aerobic (cardio) exercise, exercises to form and strengthen the main muscle groups, and a stretching complex. Classic training lasts up to 55 minutes. Of which 30 min. with an emphasis on training the heart muscle, the remaining time - strength exercises and stretching.

The main advantage of jumping is the low-injury nature of the joints and lumbar spine. The trampoline, thanks to its good shock absorption, creates a buoyant effect of “water on land”. To achieve sustainable results, it will be enough to stick to the schedule - classes every other day (3 visits per week).

There are no special requirements for jumping clothing. The main thing is that it should be comfortable, hygroscopic and allow the skin to breathe. The best option would be a sports T-shirt and pants containing cotton with synthetic threads woven into it. Put your feet in sneakers.

How long does the workout last?

To lose weight and improve your silhouette, two to three sessions per week are enough. In general, you can practice as often as you want. The main thing is under the guidance of an instructor: after all, many exercises contain elements of acrobatics. It is better to start with 20-minute workouts and gradually increase their duration and intensity.

What if it’s still scary? “You can jump at 5 or 55 years old,” says osteopath Viktor Stepanenko. – But before that, you should consult a doctor: a trampoline is contraindicated for those who suffer from scoliosis, hernias and other diseases of the spine. And also with a weight of more than 100 kg - at the moment of contact with the mesh, the load on the joints and spine is much higher than usual.”

What do you need to do jumping fitness?

For training on a trampoline, Yana and Thomas developed a special set of strength and aerobic exercises. The instructors conducted their first classes among relatives and friends, and in 2001 they opened a sports center in Tabora. As practice has shown, weight loss using the new method occurred faster than after training with weights. Jumping fitness turned out to be twice as effective as walking and doing gymnastics.

To practice “jumping” fitness, you need a small trampoline with a handle. Such a projectile weighs a little more than 10 kg, its diameter is 120–130 cm. The frame in the form of a regular octagon, the legs and the removable handle of the device are made of durable metal that can withstand long-term daily loads. The canvas of the SkyJumping trampoline is made of wear-resistant stretch fabric made in America. Inside the frame, the material is secured with a rubber reinforced cable. The legs have rubber tips: they prevent scratching the floor and moving the projectile during jumping. The fitness trampoline can withstand loads of up to 120 kg.

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How to choose a device for classes?

At home, you can install a sports mini-trampoline for adults, which is small in size and easy to assemble and disassemble. You need to choose this sports equipment according to the following recommendations from experts:

• the optimal size of a trampoline for practicing at home is 3 m in diameter, but you can take a smaller one (2 m or 1.5 m);
• In terms of strength, a metal frame (aluminum or steel) is best; for an adult, the pipe thickness should be at least 42 mm;
• a standard trampoline for home exercises can withstand a load of 100 - 120 kg, this point must be taken into account, otherwise injuries cannot be avoided;
• there should be neither many nor few springs: with a projectile diameter of 1.5 m there should be 48 pieces, more - 80 pieces.

If you plan to conduct classes in an apartment, then you should take care of the peace of the neighbors below and purchase a special noise-proof mat. And for the convenience of performing exercises, a special support handle will be useful, with which even beginners can perform complex jumps.

If we consider the rating of manufacturers of this sports equipment, “Happy Hop”, “Springfree”, “Hasttings” stand out here. The products of these brands are highly durable, safe and have an average cost.

Watch this video on how to choose a trampoline for fitness:

Jumping fitness on trampolines: basic exercises

Before starting classes, as before any other workout, you need to warm up (approximately 10 minutes). And after that you can already climb onto the trampoline.

We advise you to start small, although the exercises seem simple, any sport requires caution.

• Stretching. For beginners, it will be enough to jump, pulling your legs up and spreading them to the sides. For more experienced jumpers, there is a more difficult option; you also need to reach with your fingers to the toes of your feet.
• Coordination and balance. The arms are extended along the body and jumping begins (low). You need to land on the trampoline with the entire surface of your feet. While in the air, you need to try to pull the toes of your feet. Once you begin to feel confident on the trampoline, you can begin swinging your arms.
• Sed. This exercise targets the abs and arm muscles. While sitting, you need to lean on your hands from behind and do jumps. The back remains straight and you are allowed to lean forward slightly.
• Strengthening the muscles of the thighs and legs. After jumping, bend one leg and move it to the side, and take the other leg straight to the other side.
• Exercises for the abs. Fitness jumping on a trampoline may not be entirely ordinary. You should get on all fours and, pushing off from the trampoline, jump, spreading your arms and legs in the air. Land on the net on your stomach (don't be afraid, it won't hurt). When you touch the trampoline, take the starting position, tensing your abdominal muscles.
• A simple exercise. Grab the handrails and alternately pull your legs towards your chest, bending them at the knees. The mesh will act as an elastic support. Pay attention to the fact that the abdominal muscles are involved in this exercise.

Main complex

Fitness on trampolines, reviews of those who have lost weight about which motivate other people to immediately start doing it, consists of exercises of both easy and more complex levels. At the end of your workout, it is advisable to do some stretching exercises.

To effectively lose weight, it is important to be able to complete all the tasks assigned by the instructor.

It’s worth taking a closer look at the basic fitness exercises on a trampoline:

• Turns in place. To perform this exercise, you need to place your feet shoulder-width apart, your arms at chest level, with your hands bent into a fist. It is necessary to turn to the right, while the body weight must be transferred to the left leg, and the right leg must be sharply moved forward. Next, you need to return to the original position and make a similar turn in the other direction. The exercise is performed at a fast pace (as much as possible). It is advisable to perform 10 turns in each direction.
• Run. Before you start running on the trampoline, you need to slightly tilt your body forward and slightly bend your knees. Next, you should take turns lifting your legs off the trampoline for several minutes, alternately transferring your body weight from one leg to the other. This part of the workout needs to be done as quickly as possible. After a short break, it is advisable to do one more approach.

According to numerous reviews from those who have tried this type of training, fitness on trampolines is not only effective, but also a very exciting sport for weight loss.

• Jumping with a turn. At a rhythmic pace, you need to jump with your hips turning in different directions. As you rotate your hips to the right, your left arm should be extended to the left. The right arm bent at the elbow is placed at chest level. When jumping, you only need to turn your hips. The body must remain in place. It is recommended to do 5 repetitions in each direction and then rest.
• Overlapping jumps. During such a jump, you need to push off from the trampoline with maximum force, while in the air, you should bend your knees and hit your buttocks with your heels. This jump must be alternated with a regular jump. It is recommended to perform 5 repetitions, and then complete the exercise by running in place (your heels should also touch your buttocks when running).
• Jumping with knees raised. In order to perform the exercise, you need to push off the trampoline with your feet. When jumping, you should raise your knees as much as possible so that they touch your chest. At this moment, you need to clasp your shins with your hands and clap your hands. You need to repeat this jump 5 times.
• Squats with legs abducted to the sides. Keeping your legs together, you need to squat on the trampoline. The palms should rest on the hips, and the elbows should be spread to the sides. Then you need to rise sharply and stand on one leg. The other leg should be moved to the side (while pulling the toe).
• Kick. To perform the exercise, you need to lean on your left leg. The other leg should be set slightly to the side (the heel should touch the trampoline and the toe should look up). With your left hand you need to lunge forward. Then repeat the exercise for the right arm and leg.

In addition to the main set of exercises, it is recommended to diversify your training with more complex tasks.
The main thing is not to overdo it - if a difficult exercise does not work out, it is better not to do it. Advanced exercises:

• Star. When jumping, you need to spread your arms and legs in different directions. When landing on the trampoline, you should return to your original position.
• Slide. When performing the exercise, you need to transfer the weight of the waist to your right leg, and take your left leg to the side and raise it at an angle of 90 degrees to the trampoline. The right hand reaches to the right. Then you need to change legs. It is advisable to perform the exercise for 30 seconds.
• Cancan. Raise your left leg sharply up, bending your knee. It is necessary that the knee touches the chest. Then lower your leg onto the trampoline and immediately raise it sharply up (you cannot bend your knee). With your right hand you need to try to touch the toe of your left foot. The same must be done with the second leg. It is advisable to do 5 repetitions.

After the main set of exercises, you should perform several stretching exercises:

• You need to sit on the trampoline with your feet together and your knees out to the sides. You should grab your feet with your hands and slowly lean forward. You need to fix the position for a few seconds, then lift your body up.
• You need to stand next to the trampoline, placing your right foot on its edge (with your knee bent). The left leg is set back. The right leg should be bent at the knee as much as possible, lowering the body as low as possible to the floor. The left leg stretches back. You need to stay in this position for a while, then slowly lift your body up. Repeat the exercise with the other leg
• You need to stand with your back to the trampoline and put your left leg on it. The right leg should be bent at the knee, placing the palms of both hands on it. Then you need to lean on your right leg, while trying to lower your body as low as possible towards the floor. Hold the position for as long as possible, then lift your body up. Then you need to repeat the exercise, changing legs.

Fitness on trampolines is great for helping you lose weight, as evidenced by numerous reviews.

In order to achieve the best results, it is important to adhere to the following training schedule:

Trampoline safety

To avoid serious injury, the following precautions should be taken when using a trampoline:

• you need to land in the center of the net, avoiding the edges;
• before training, it is necessary to inspect the trampoline for damage and the degree of tension of the net;
• during classes there should not be any foreign objects on the net, as this is fraught with injury;
• You can’t exercise on an aerobic trampoline together, firstly, you can injure yourself or your partner, and secondly, the effectiveness of such exercises will be very doubtful.

What muscles work during exercise?

Like all aerobic exercises, classes develop mainly the lower part of the body: calves, buttocks, thighs.

The abdominal muscles work; if you need to balance, then also the arms and shoulders.

During power loads, the muscles of the arms, shoulders and chest are also involved.

In general, it turns out that the trampoline helps develop all muscle groups. Read how to build muscles and what muscles you can develop on a trampoline here.

What are the benefits of jumping and the main contraindications?

How to return to childhood? Do exercises on the trampoline! The feeling of delight from the ease of jumping and undoubted benefits to the figure are guaranteed. Exercise on a trampoline for 8 minutes is comparable to a 3-kilometer run, but without excessive stress on the back and knee joints. And 20 minutes of jumping is an hour spent on the steppe.

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This type of fitness is popular due to its advantages, including:

• active burning of calories;
• training the vestibular apparatus and strengthening blood vessels;
• acceleration of metabolism and lymph flow;
• working out all major muscle groups, including buttocks, abs and thighs;
• prevention of flat feet;
• prevention of obesity and cellulite;
• The training process promotes the production of endorphins - hormones responsible for feelings of joy and emotional uplift.
• strengthening the circulatory system, resulting in a reduced risk of developing cardiovascular diseases.

Jumping on a trampoline is three times more effective than running due to the constant changes in gravity, during the training process more than 400 muscles are activated and relaxed simultaneously.

There are not many contraindications to training on a trampoline, including:

• high blood pressure and diabetes;
• neck and back injuries;
• bone fragility, osteoporosis;
• heart diseases;
• pregnancy;
• If you have chronic diseases, you should visit a doctor before attending training.

Consolidate the result

Fitness on a trampoline, reviews of which indicate its effectiveness for weight loss, however, is not the only correct solution in the process of fighting excess weight.

To consolidate the result, you should adhere to the following recommendations:

• Proper nutrition. In the process of losing weight, this is much more important than physical activity. Fitness will not help cake and candy lovers lose weight.
• Adequate fluid intake. Water improves metabolism and removes toxins from the body. When training, the body loses a lot of fluid; this lack of water must be constantly replenished.

• Healthy sleep . Lack of sleep leads to exhaustion and stress. In this state, it will not be possible to effectively fight excess weight.
• Walks in the open air . Another type of enjoyable physical activity. Regular walks improve metabolism and boost immunity, which is good for health.
• Taking vitamins. Helps the body stay healthy. A strong, healthy body tolerates training much easier and loses excess weight faster.
• Massage . This procedure will help relieve muscle tension after training. Regular professional massage will help the skin remain firm and elastic, which is very important when losing weight.

Video: Jumping fitness training

Running in place is considered an effective fat-burning exercise. He can do it both normally and with shin overlapping, with high knees raised in front of him. “Twist” exercises help to work out not only the muscles of the legs and buttocks, but also the abdomen. This is what they call jumping on two legs with pelvic rotations.

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Trampoline exercises for children are aimed primarily at developing balance. A child who is just getting acquainted with sports equipment should sit in the center while an adult swings the canvas. The next stage is for the child to stand with his feet shoulder-width apart and place his hands on his belt. As he jumps, he brings his feet together and lands in the center. Then, jumping out, he spreads his legs again. You can run, jump on a trampoline while sitting or on all fours. Complicated running is accompanied by alternate lifting of the legs.

Warm-up before jumping

Warm-up must be done before jumping. An unprepared body can take loads less easily and can suffer injuries in the form of sprains. The warm-up consists of three parts.

1. In the first part of the warm-up, perform bends and lunges.
2. In the second part there are different turns: heads, torsos, etc.
3. In the third part, do jumping jacks on the spot or on a skipping rope.

It is also suggested to do a little stretching: while standing, legs together, try to reach your legs with your hands, the same exercise can be done in a sitting position.