Trampoline workouts
Types, benefits, exercises, and precautions.
Trampolines are most common among children, you can easily find one in kids’ playgrounds, birthday parties, and schools. A lot of adults believe that trampolines are mostly for kids but this is not true. Just like trampolines are lots of fun to kids they also offer a lot of benefits to an adult.
The trampoline workout targets the muscles of the core, back, legs, arms, neck, and glutes.
The trampoline workout is also known as rebounding. It is a great sport that involves bouncing or jumping on a trampoline. Rebounding is not just fun to perform. It also offers a lot of health benefits to body systems including the lymphatic system.
A trampoline workout is an effective and faster way to burn calories. It supports a diverse range of motions hence it targets the major muscle groups. The trampoline workout not only boosts one’s strength capability but also plays a role in detoxification.
Unlike most exercises that exert a lot of pressure on the joints. Rebounding is an exercise that exerts a very little amount of pressure on the joints.
Most people complain that trampolines are very big, they require a large space to be fully set up. Trampolines are available in different sizes therefore the choice of a trampoline is fully dependent on the individual preference.
You can purchase a small size that can easily fit into a corner in a certain part of your room whenever you want to engage in rebounding.
Types of trampoline
For this lesson, we will be discussing two kinds of trampoline which are the rebounder and the outdoor trampoline.
Rebounder: The rebounder is a mini-sized trampoline that is closely placed on the ground. due to this closeness, the stability of the rebounder is greater than other forms of the trampoline.
The size of the rebounder makes it a lot easier to be used for indoor activities. you can easily set up the rebounder for personal use in your room and fold it back after each workout session is over.
Outdoor trampoline: The outdoor trampoline is the opposite of the rebounder in quite several things. While the rebounder is a mini-sized trampoline that can be used indoors. the outdoor trampoline according to its name is used outdoors.
The outdoor trampoline is more spacious than the rebounder. hence it supports a greater amount of motions and different forms of exercises than the rebounder.
Exercises you can perform with a rebounder
There are some exercises you can perform with an outdoor trampoline. that are not suitable for a rebounder. You must stick to exercises that are safe and completely supported by the size and weight of the trampoline you want to use.
- Jumping jacks: The basic form of the jumping jack is a form of cardio exercise that targets the whole body. It also involves moving the legs and arms while performing little jumps.
Jumping jacks is a great exercise to boosts the heart rate while working on the thighs and other parts of the lower extremities.
How to perform jumping jacks
- Stand erectly with your feet placed together and your hands lying by your side. This is the starting position.
- Extend your hands above your head or towards your shoulder level. Then slowly jump as you push your feet apart.
- Return to the starting position with another jump then repeat the process for 2 – 3 minutes.
- Trampoline bounce: This is a basic rebounding exercise, it is suitable for beginners. Trampoline bounce helps to strengthen and tone the muscles of the lower extremities including the quadriceps, glutes, gastrocnemius, and soleus.
How to perform the classic trampoline bounce
- Ensure that you keep your feet shoulder-width apart while standing firmly on the trampoline.
- Your arms should be bent at the elbow and placed by your side.
- Slowly bounce up and down on the trampoline, while you bounce ensure that there is a slight bend at your knees.
- Remember that you are bouncing not jumping therefore your feet should just be few inches above the trampoline.
- Perform the bounce 20 – 30 times then return to the starting position.
- Repeat process for 1 – 2
- Pelvic floor jump: The pelvic floor jump is another form of trampoline workout that targets the muscles of the thighs and pelvic floor.
How the pelvic floor jump is done
- Stand erectly with your hands lying by your sides.
- Place a small exercise ball between your knees then slowly begin to jump up and down.
- Contract your thighs as you jump this will help to squeeze the balls.
- Engage the muscles of your thighs by contracting them while you jump.
- Perform the jump for 1 – 3 minutes then return to the starting position.
Exercises you can perform with an outdoor trampoline
The outdoor trampoline supports a wide range of motion than the rebounder. Let’s look at five different exercises you can perform with an outdoor trampoline.
1.Squats jumps: The squat jump is a great exercise that helps to strengthen the muscles of the quadriceps, core, and glutes.
How a squat jump is performed
- Stand with your feet hip-width apart and your arms planted by your sides. This is the starting position.
- Raise yourself into a jump and land with your feet wider than before. You are expected to land in a squat position.
- Your knees should be slightly bent and your thighs should lie parallel to the floor.
- Place your arms in an extended position in front of you.
- Return to the starting position.
- Repeat the process (12 repetitions).
- High knees: An effective cardio exercise that helps to regulate heart rate and also works on the muscles of the core.
How to perform high knees
- Stand uprightly with your feet hip-width apart.
- Slowly raise your left knee bring it down then raise your right knee.
- Do this alternating movement at a slow pace before increasing your intensity.
- Repeat this 20 times.
- Twists: Twists are great exercises that target strengthening the muscles of the back, upper extremities, and core.
How to perform twists
- Stand erectly with your feet hip-width apart and your hands placed by your sides.
- Break into a jump as you turn your legs to the left then rotate your upper body to the right.
- As you land, return to the starting position.
- Repeat the process but alternate the positioning (I.e jump as you turn your legs to the right then rotate your upper body to the left).
- Repeat 16 times for 3 sets.
- Seat drops: This is a great exercise that targets the muscles of the lower extremities.
How to perform seat drops
- Begin in a standing position then break into a jump with your legs fully extended.
- As you land with your butt ensure that your legs remain fully extended.
- Use your palms to support yourself.
- Return to a standing position.
- Repeat the process for 2 – 3 minutes.
How to perform butt kicks jumps
- Stand erectly with your hands placed by your sides.
- Break into a jog but stay at a place.
- Bend your knee and bring your left foot towards your butt.
- Continue this process alternatively for 2-3 minutes.
Benefits of rebounding
There are a lot of benefits associated with the trampoline workout. It strengthens the body and improves overall health of the body. Let’s explore the different benefits associated with the rebounding exercise.
1.Exerts little pressure on the joints: Rebounding(I.e working out in a trampoline) has very little impact on the joint. This attribute of the trampoline is a function of the materials it is made(springs or a band known as bungee bands).
These materials absorb the force of the different actions and range of motions performed during a trampoline workout.
Painful sensations around the joints can occur as a result of overexertion of pressure on them. The trampoline workout helps to evenly distribute within the lower part of the body.
When running or engaging in diverse forms of cardio exercises more pressure is placed on the ankle and knees. however, this is different when compared to rebounding.
The trampoline workout does not accumulate pressure on just one part of the body. It ensures that the pressure exerted on the different parts of the body is balanced to prevent the occurrence of regular injuries.
When you add rebounding to your workout routine. you reduce the amount of pressure placed on the joints and this will help to prevent injuries.
- Boosts cardiovascular system: A trampoline workout is a full-body workout, it is cardio-intensive(I.e it works the heart).. and it involves a different range of motions.
Most variations of exercise that can be performed on the trampoline are cardio effective(I.e they help to boosts heart rate and prevent the occurrence of certain heart-related diseases).
- Strengthens and tone muscles: A trampoline workout helps to strengthen different muscles in the body including the glutes, quadriceps, core, back, and calf.
Precautions while engaging in rebounding
- Use a safety net or handlebar when performing any trampoline workouts. It helps to prevent the occurrence of certain injuries that may occur while performing the exercise.
- Don’t place your trampoline close to a piece of furniture or sharp edges.
- Ensure that your posture is well-positioned, keep your back and spine in a natural position.
- Don’t lock your knees when you jump, enjoy that your knees are slightly bent.
- Use good shoes(e.g tennis shoes) it helps to provide support.
- If you feel tired or dizzy discontinue the exercise.
Conclusion
Have you added any trampoline exercise to your workout routine?
Rebounding is an effective way to strengthen your muscles especially the muscles of the lower extremities.
Have you tried any trampoline exercises? Was it effective? Tell us about it in the comments section.