Fitness on trampolines - jumping - exercises on video, workouts for weight loss.

A trampoline is a device consisting of a piece of stretched, durable fabric stretched over a steel frame using many coiled springs. The elasticity of the trampoline is provided by springs that connect the fabric to the frame.

Trampolineing is a recreational activity as well as a competitive Olympic sport in which athletes perform acrobatic exercises while jumping on a trampoline. Competitions may involve simple jumps or more complex combinations.

Outside of competitions, trampolining is an acrobatic gymnastics exercise that is used to train astronauts or to maintain physical tone. Trampoline jumping is often used for circus tricks and other entertainment events.

Safety

Before we get to jumping, it's important to take care of equipment safety. Trampoline activities should not be dangerous. A good trampoline park should have:

Soft padding: All hard frames and springs should be completely covered with soft padding to cushion the impact if you lean sideways.
Fencing: The arena should have walls lined with soft material, as well as a net that will prevent you from flying off the edge of the trampoline.

Preliminary Skills

Barani

- In this skill, the player must perform two skills. The player must first perform a front flip, and while turning, the player must perform a half turn, which will make him/her land facing the opposite direction.

Crash Dive

- also known as ¾ Front. In this skill, the player first needs to do a three-quarter front somersault and while landing, he needs to do a back landing.

Cody

- In this skill, the player first needs to do a reverse throw, and while landing, he/she must perform a front drop and jump back to perform a backflip.

Rudolf

- in this case, while in the air, the player must perform a front somersault with one and a half turns before landing.

Full in Full out

- In this skill, while in the air, the player must perform a double backflip with a full turn on each flip.

Full in or Full out

- In this skill, while in the air, the player needs to perform a double backflip with a full turn in either the first or second somersault.

Full in Half out

- In this skill, the player must perform two front somersaults along with a full turn in the first somersault and a half turn in the second somersault.

Miller

- In this skill the player must perform two backflips with one twist in the first somersault and two twists in the second somersault.

Miller Plus

- This skill is very similar to the Miller skill. Here the player must perform two backflips with two full turns in the first somersault and two more full turns in the second somersault.

Miller Plus Plus

- This skill is an advanced version of the Miller skill. Here the player must perform double backflips with five full turns. He can perform 2½ turns in both somersaults, or two full turns in the first somersault and three full turns in the second somersault.

Half out

- In this skill the player must perform a double front somersault with a half twist in the second somersault.

Rudy out

- In this skill, the player needs to perform a double front somersault with one and a half turns at the end of the second somersault.

Fliffus

- In this skill, the player can either perform a double front somersault or a double back somersault with at least one half twist.

Randolph

- In this skill, the player needs to perform a somersault with two and a half turns.

Ball Out

- In this skill, the player first needs to perform a back fall and then while flying up from the back fall, he/she must perform a front and back somersault. This skill is usually performed after a crash drive that ends in reverse.

Full Half

- In this skill, the player must perform a double front somersault with one twist in the first somersault and a half twist in the second somersault.

Full Rudy

- In this skill, the player must perform a double front somersault with one twist in the first somersault and one and a half turns in the second somersault.

In the case of individual trampolining, the final score is based on two different scores. If the player performs the skills smoothly without any mistakes, he will get good points and points will be deducted in case of a mistake while performing the skills.

Two separate juries will oversee the work and degree of difficulty. Five judges are appointed to evaluate the player's skill performance and assign a score out of ten, while another panel of two judges is appointed to assess the degree of difficulty, usually giving a score ranging from 11 to 15.

Points awarded for performing skills are as follows:

For a full somersault 0.4 points
For a quarter somersault 0.1 points
For a full turn 0.2 points
For half a twist 0.1 points

For skills that involve turns and somersaults, the points are added together.

The highest and lowest scores among the five individual scores assigned by the five judges for the performance are discarded, and the remaining three scores are added together and added to the other two scores assigned by the panel of difficulty judges, and the final score is considered the overall score for that player. In the event of a tie, the two reset scores are reintroduced to determine the winner.

Failure to touch the trampoline with both feet at the same time costs 0.3 points, while touching the trampoline post with your hands costs 0.4 points. Even touching the trampoline bed with both hands and knees is worth 0.5 points.

The player receives points based on skill difficulty level and performance. In the case of other related types of trampolines such as synchronized trampoline, tumbling trampoline and double mini trampoline, the playing procedure varies. Although the basic rules are very similar in all types, they differ from each other in game settings and strategies.

In all types, players are required to perform ten different sets of recognized and creative skills such as jumps, flips or turns. Players are awarded points based on style, as well as control over the execution of tricks. These different types are as follows:

Exercises on a trampoline

The first time you come to the trampoline, walk around on it - it has different tension in different places. You will feel that the most stable, elastic part is the middle, and this is where you need to perform the exercises.

To start, learn how to jump up and down with complete control before moving on to practicing the basic elements. Each movement is an extension of the basic jump. There are different types of jumps, let's look at the main ones.

What are the benefits of jumping and the main contraindications?

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.

Straight vertical jump

This is the first exercise you should learn when you first start using a trampoline.

Jump straight up while keeping your body straight. First, try jumping in one place.
When you are in the air, raise your arms up and straighten them completely, and lower your arms down when you land. Also, when you land, try to keep a slight bend in your knees.
Try not to keep your feet together during takeoff and landing. This will help you maintain your balance.

Fitness jumping: how jumping on a trampoline will help you lose weight

The trampoline is successfully used for training aimed at losing excess weight. What set of exercises on a simulator is the most effective for losing weight and where can it be used?

A trampoline for weight loss is most often used by people who are bored with regular exercise in the gym. But you shouldn’t take this sports equipment only as a source of entertainment - it really helps you lose weight and make your body slimmer.

A special set of exercises on a trampoline for weight loss can make a person more athletic in a short time. For this purpose, you can sign up for a fitness club and, under the supervision of a trainer, burn excess fat by jumping on a machine.

Or you can purchase a special trampoline for home exercises and independently achieve the desired shape. The device can be installed in an apartment or in the courtyard of a private house and the whole family can join in a healthy and cheerful lifestyle.

As a result, many hated kilograms will go away and the free, positive energy necessary for a full life will increase.

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It's hard to find a child who doesn't love trampolining. For kids this is an incomparable pleasure. Adults pay little attention to this type of activity, considering it rather entertainment.

But a trampoline is actually the same exercise machine as a treadmill or exercise bike. By the way, the International Olympic Committee has identified it as a separate sport. In addition to being fun and enjoyable, jumping can also benefit the body.

Therefore, we need to take a closer look at why jumping on a trampoline is useful, who can and cannot jump.

The advantage and feature of trampoline sports is its ease.

Fact: did you know that 20 minutes of trampoline training and regular jumping can fully replace 1 hour of step fitness? - This is true!

And here’s some more useful information for those who doubt: “what do such trainings give?”

- weight loss
– Improving the metabolic process
– Strengthening joints and muscles
– Vestibular apparatus training
– Improved respiratory tract
– Strengthening blood vessels
– Elasticity of the whole body

And many other health benefits, but without extreme stress.

However, not everyone knows that jumping on it belongs to acrobatics and has been included in the Olympic Games program since 2000. Even fewer people are aware that they gave rise to a whole trend in fitness called jumping. For about 15 years now, trainers have been offering to use a trampoline for weight loss: a specially designed training system allows you to lose up to 3 kg per week.

Respiratory diseases
Hypertension and other cardiovascular problems
Asthma
Glaucoma
Diseases of the musculoskeletal system

If you have these medical conditions, be sure to consult your doctor before going to the trampoline center.

Naturally, to successfully fight excess weight, exercise alone is not enough. They will help use up some of the unrealized energy, but will not create the necessary deficit. Special attention should be paid to nutrition when losing weight. It should be frequent, fractional and balanced.

active waste of energy, and hence calorie consumption;
acceleration of lymph outflow and improvement of metabolism;
strengthening the muscles of the body, including the thighs, abdomen, buttocks and legs;
working out the ankle, preventing the development of flat feet;
prevention of excess weight and obesity, as well as diabetes;
prevention of depressive conditions (during the exercise, the joy hormone endorphin is produced);
improving endurance, agility and beautiful posture.

Fitness jumping is contraindicated for people:

suffering from high blood pressure;
patients with diabetes;
having injuries or diseases of bones and joints;
pregnant women and those suffering from heart disease, as well as diseases in the acute stage.

People with chronic diseases need to be examined and consult a specialist before starting training to determine the feasibility of such loads.

Jumping fitness exercises are great for people with fairly good physical fitness who want to diversify their workouts. Such activities will lift your spirits, bring benefits, and also dilute the overall “training” routine. At the same time, a qualified trainer will be able to select exercises that suit the strengths of a beginner.

Fitness jumping can be done by men, women and even children. This type of exercise develops body endurance, and special programs allow you to train even three-year-old children and older people. In addition, some fitness clubs have already offered family programs and discount systems.

Photos used from Shutterstock

The most important feature of jumping is ease. Just imagine that 20 minutes of fun jumping replaces a whole hour of regular grueling step fitness! These fun workouts also guarantee:

Weight loss;
Activation of exchange processes;
Strengthening the knee and ankle joints;
Prevention of flat feet;
Increased muscle tone;
Vestibular apparatus training.

The trampoline technique consists of combinations that combine various rotations, turns with landing in one of four positions:

On your feet.
On the buttocks.
Frontal fall.
Falling backwards.

As a general rule, exercises should always begin and end on your feet.

Landing on your stomach

This is one of the main elements that is useful for those who practice performing tricks on a trampoline.

Get down on all fours, jump up a little, straighten your legs and place your hands in front of your face. Land on your stomach and return to the starting position.
Then repeat the same, leaning on your arms and legs.
Now try landing on your stomach from a normal jump. At the peak of the jump, press your arms and legs closer to your body, as if you were on all fours. From this position, straighten up and land on your stomach.

Jumping effect

Of course, jumping is not only a very exciting, but also a useful activity.

Studies conducted in Europe have proven that regular 30-minute trampoline workouts significantly improved the condition of the heart and blood vessels in middle-aged women.
By strengthening the back muscles, trampoline training has a beneficial effect on posture.
Regular trampolining strengthens bones, which helps prevent fractures and osteoporosis.
Exercises on a trampoline for weight loss develop coordination in children and adults.
Strengthening the leg muscles. Trampolines are used to train athletes. Such jumps are great for developing strength in the legs.
Reducing stress. The training process helps you forget about problems and improves your mood.

Landing on your back

This element is as important as the ability to land on your stomach.

Jump straight up. Try to land in the same place where you started.
When landing on your back, try to concentrate your weight near your shoulder blades.
Push off with your feet and lift them up. Your arms also move up with each strike. When in the air, keep your body straight with your feet slightly higher than your head.
To return, kick the trampoline with your feet - up and forward.

Jumping for weight loss

Jumping is a pleasant and fun way to get rid of extra pounds. Jumping speeds up your metabolism and actively burns calories.

Of course, to achieve a positive result, you should also adjust your diet. This type of fitness is also useful if you are overweight, when it is difficult to do jogging and other sports.

Useful video

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

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:

Stages of training

First of all, you need to do a warm-up. If you do not warm up first, this can lead to sprains and dislocations, and sometimes to fractures. Warm-up involves performing the following complex:

stretching - bending, rotating the head and body, arching the back, classic lunges;
rotation of joints - elbow, knee, wrist, shoulder, ankle, hip; circular movements are performed with a gradual increase in amplitude;
Jumping in place speeds up the heart rate and prepares the heart muscle for intense work.

Next comes the exercises themselves, usually 40-60 minutes are enough. Depending on your skills, you can perform not only the basic complex, but also more complex options. If you are just starting a lesson, then three or four approaches (with a one-minute break) of the simplest exercises, which will be discussed below, will be enough. If classes take place not at home, but in a fitness center, then you just need to follow all the instructions of the trainer.

The final stage is a cool-down, which will cool the muscles, calm the heartbeat and normalize breathing. For example, you can do some abdominal exercises and stretching. If this is too difficult - just stretching, leisurely walking in place, bending.