Exercises performed on a trampoline are a fun and beginner-friendly approach to increase your cardiovascular health and endurance while relieving stress and tension.
Trampolining is a sport where they perform acrobatics while leaping on a trampoline. Maintaining your exercise on a trampoline can assist you in improving your balance, coordination, and motor abilities.
Trampoline exercises target the back, core, and leg muscles while strengthening and toning them.
You will also work your arms, neck, and glutes. It works the whole body. Researches show that trampolining has a positive effect on bone health, and it also helps improve bone density and strength.
Why should you try exercises on a trampoline? First and foremost, It is a very entertaining activity. You will be working hard and burning fat the entire time, but you will not realize it as much as you would on the treadmill.
When you are having fun, time goes by fast. Before you even know it, you have already accomplished a 45-minute workout that could have felt longer if you were doing regular exercise.
It is a low-risk and low-impact exercise. Trampolining keeps your heart rate up but lessens your impact by 40%.
It means that you will be less prone to harm yourself, and your joints benefit from the relaxation. These are just a few of the many benefits of engaging in trampoline exercises.
Here are seven exercise on trampoline variations that will give you a blasting workout.
Jumping jacks
Jumping jacks recruit nearly every major muscle in the body. Legs, arms, shoulders, chest, back, and abs will all be working.
It is an efficient workout because it strengthens and conditions your body. It is also a great warm-up exercise because it boosts heart rate and provides enough blood and oxygen circulation in muscles and connective tissues to prepare them for more demanding movements.
It also works as a dynamic stretching for the hips, shoulders, and back. Moreover, it challenges your cardiovascular system by increasing your heart rate and respiration for longer periods.
Start by standing with your feet together and arms beside your body. As you hop your feet apart, lift your arms overhead, and then return to your original stance. Do the exercise on trampoline for at least 1 to 3 minutes. You can also adjust the duration or repetitions to your liking.
Tuck jumps
Tuck jumps improve your lower-body power as well as your agility. It is also an advantageous method to get your heart rate up while burning tons of calories. Performing this exercise on a trampoline will increase the jumping reach while developing explosive power.
Push yourself into the ground and leap with power. Raise your knees to your chest while in mid-air and return to a quarter-squat position by landing softly. Repeat this jumping movement as many times as you want.
Squat jumps
Jump squats provide a lot of strength and cardio advantages. It promotes muscle and strength development, increases cardiovascular and aerobic fitness, enhances mobility and stability, tones your abs, legs, and glutes, burns calories and fat, increases circulation, enhances athletic performance, and strengthens bones.
It is an excellent aspect of a well-rounded workout. Be extra careful when performing this exercise on a trampoline to avoid stress on the knee joints or any possible injury.
Start in a standing position. Jump to your feet and spread them farther than your hips. Land in a squat position and bring your thighs parallel to the floor by bending your knees. Straighten your arms out in front of you. To get back to the starting position, stand up straight.
Butt kick jumps
The hamstrings, flexors, and quadriceps are stretched and strengthened in this exercise. Butt kickers are a great way to build up your glutes and are ideal for people of all fitness levels.
Stand and position your arms at your sides and your feet with a gap of around a meter. Jog at a certain pace and adjust your right heel to the back side portion by moving your back muscle.
Return your right foot's ball to the ground, and kick your left heel to your buttocks. Repeat the motion a couple more times while using both of your heels and increasing the tempo.
Pump your arms while performing this action to work your upper body as well. Pump your right arm forward at a 90-degree angle if your left heel is kicking your buttocks. Pump your left arm forward if your right heel is kicking.
Bounce up and bend both knees at the same time, bringing both feet near your buttocks if you want to challenge yourself.
Jump twist
This workout improves coordination while strengthening your upper body, back, and core.
Start with a standing stance. Jump up and rotate your upper body to the right while turning your legs to the left. After landing, return to your starting position and then jump up and twist your upper body to the left while turning your legs to the right.
Seated bounce
It is very beneficial for people who are new to aerobic exercises. The upper body, core, thigh, and complete body benefit from seated bounces and can also be integrated into warm-up routines.
This trampoline exercise is usually observed in gymnastics and acrobatics.
To begin with, the exercise, sit on the center of the trampoline and maintain your hips on the mat. Remember to keep your knees bent and your feet flat on the floor. Then, using your thighs to propel yourself up, begin bouncing in a forceful, controlled manner.
Single-Leg bounces
Single-leg bounces improve ankle stability and strength. It is an advised exercise on trampoline for beginners who want to perform cardiovascular exercises while gaining strength and stability.
Stand with your feet hip-distance apart. Shift your weight to your left foot by lifting your right foot. Jump up and down for a certain period and then do the same thing on the other foot.
Avoiding injuries
When utilizing a trampoline, do not forget to be cautious. Always use a trampoline with a safety net, handlebar, or rail for added safety. If you're jumping at home, keep the trampoline away from things like furniture, sharp edges, and hard surfaces.
Maintain excellent form by keeping a proper posture. Maintain proper alignment of your spine, neck, and head, and avoid moving your head to the front, back, or side. Instead of locking your knees, jump with them slightly bent.
If you feel pain, have trouble breathing, or feel faint, stop immediately. When you initially start, you may feel dizzy or lightheaded. If this occurs, take a break and sit down until everything is back to normal.
Exercise on Trampoline is Fun
It’s proven that Trampolines effects on human health. The use of a trampoline can produce endorphins which are released as a result of enhanced oxygen circulation. It is responsible for the pleasurable sensation in the body every time you jump off the trampoline. It makes the person more positive and gets an energized view of life.
Our emotions and moods are lifted and elevated every time we jump. A decent trampoline exercise is an excellent stress reliever, and studies have shown that regular aerobic activity has anti-anxiety effects, lowers tension levels, and helps to stabilize your mood.
When you bounce carelessly, you get that feeling of sheer excitement. There is a feeling of satisfaction of knowing you're getting a fantastic workout while having a good time without having to feel dreadful on a long and tiring training program!
Jumping, on the other hand, continues to bring hours of enjoyment. Jumping up and down on a trampoline is also an enjoyable and a fantastic way to unwind after a long day. Rebounding on a trampoline improves sensory abilities since it requires concentration, fun, and repetition.
It can also aid in learning abilities. Trampolining can boost learning engagement by calming them down and improving their concentration. The trampolines themselves can be an engaging and effective learning instrument.
Trampoline jumping may also be a fun method to improve your physical fitness while providing a break from your typical workout regimen. Low-impact workouts can help you gain strength, enhance your heart health, and improve balance.
The list of exercises above is not the only thing you can do. You can create new forms of movement on your own with a trampoline. You can make it fun, challenging, or however you want it to be.
To get the most out of your workout, make sure you're using the appropriate technique and keeping your body aligned. Remember, have a good time and enjoy yourself.
Jumping alone for some time is already plenty of cardiovascular exercise on a trampoline for a person. NASA observed that leaping for 10 minutes is similar to running for 30 minutes. That's a great way to spend your time.