Trampoline jumping is also a perfect preparation for a skiing holiday. Due to the gentle strain on the joints, especially the knees, your body gets used to the otherwise unusual pressure. This way, your joints will not be overwhelmed on a skiing holiday. Incidentally, trampoline jumping can also offer excellent training for snowboarders. They can practice their tricks on the net on so-called tramp boards.
Jumping trampoline is the new fitness trend, it is becoming more common in the whole world. The trampoline’s popularity is ultimately increasing. Most people buy a trampoline for their backyards, garden or get a small trampoline to place inside their house since it is very beneficial for health and physical fitness along with the fun. There are also some water trampolines available in the market that people enjoy the most. Almost 400 muscles in a human body participate in exercise when you jump on it. Experts suggest that jumping on a trampoline is more fun than jogging and cycling.
Who Should Do Without Trampoline Training?
There are groups of people who should avoid jumping on the trampoline. These include pregnant women, people with severe back pain, and injured or very sick people. But even people who have not played sports for a long time or suffer from cardiovascular diseases should not take trampoline jumping lightly. At first you should start slowly. After some training, the latter two groups of people can undergo a sports medical examination to determine whether trampoline jumping is still an option for them.
How Can I Train Trampoline Jumping?
Have you bought a mini trampoline and want to train at home? Here are a few tips to keep your body fit while protecting your joints.
The Right Preparation
Preparing to jump on the mini trampoline at home should not be underestimated. Here are some food for thought:
- Make sure you don’t jump off the mini trampoline onto the ground! Because the force that is created by the swing on the trampoline can increase fourfold when it hits solid ground and thus exert too much pressure on your joints.
- Make sure that you have enough space above the trampoline and that you cannot hit your head anywhere.
- It’s best to jump barefoot. Because with socks, the risk of slipping is increased and the shoes prevent your foot reflex zones from being massaged by jumping. Jumping barefoot is also more fun!
- As with any sport, the following applies: Do not drink a glass of water right before, but about a quarter of an hour before. In addition, chewing gum and candy are of course prohibited during training so that they do not accidentally get into the windpipe.
- You can find numerous exercise videos on the Internet that can guide and simplify your training.
The Right Sequence
It is important not to rush your workout at home. Here is a possible process for jumping at home:
- Warm up first. Get your arms and legs moving, roll your feet over the trampoline. Make sure to warm up your joints. Get a feel for your body.
- Start with low jumps.
- Gradually increase your jumps. Now push yourself off a little more with the ball of your foot or the tips of your feet.
- For even more cardio: try jumping jacks. These are not only fun, but also get your circulation going.
- If you feel that your body has warmed up slowly from exercising, try jumps that involve bending your knees.
Take a break after about 10 minutes. If you still feel fit, feel free to continue jumping on the trampoline. However, it is not recommended to ask too much of yourself at once. Because after only 10 minutes you have done a lot for your body. By the way: just swinging on the trampoline has the same effect as jogging.
You should only do twists and somersaults at home if you have already gained a lot of experience. Because head-over jumps, in particular, increase the risk of injury. If you’ve never jumped a somersault before, be sure to try it for the first time under the guidance of a trainer.
Exercises on the Trampoline for Home
Here we would like to introduce you to three short but intensive sample exercises for your trampoline in your own home.
For the arms:
This exercise is most effective with light dumbbells or weight balls. Stand on the trampoline and open your legs about hip-width apart. Your arms hang along your body. Now begin to swing gently and alternately lift the left and right weight in your hand to your shoulder, moving only your forearm and activating your elbow joint. Make sure that your back always remains in the same position – in any case, avoid getting into a hollow back! To do this, tense your lower abdominal muscles. Repeat this exercise for a minute or two.
For the legs and buttocks:
Start this exercise standing on the trampoline. Open your legs a little wider than hip-width, and crouch down a bit, as if you were sitting down. Lean your upper body slightly forward and bring your hands together in front of your body. Make sure your back stays straight and your knees don’t go past your toes. Pull your shoulders away from your ears and tense your stomach again. Now it starts:
- Put your right foot right next to your left without changing the position of your upper body.
- Put your left foot on the floor, crouch a little lower and put your left foot back on the trampoline.
- Go back to the starting position.
- Now put your left foot right next to your right, also without changing the position of your upper body.
- Put your right foot on the floor, crouch a little lower and put your right foot back on the trampoline.
- Return to the starting position.
- Repeat this exercise about ten times.
For the stomach:
On the mini trampoline you can do common abdominal muscle exercises, such as crunches. Because your back is on a springy surface, you protect your vertebrae and at the same time get your deepest muscles to work.