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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Prices for classes

The cost of training depends on the time of attendance and the format of the lesson.

For example, in Moscow individual lessons with a trainer will cost 1500-2000 rubles. The price of group classes varies between 800-1000 rubles. .

In St. Petersburg, a one-time visit to classes will cost 600-900 rubles . Some clubs offer discount programs. In addition, you can purchase a gift certificate for relatives and friends .

Fitness clubs offer various training programs accompanied by vibrant music. A trainer will help you choose the right intensity of exercise; he must take into account the physical fitness, age and health status of those involved .

Trampoline jumping is offered by many fitness centers in Moscow and St. Petersburg.

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Jumping in Moscow

1. At the trampoline club Flip and Fly Moscow you can practice from 7.30 am to 01.00 am. are offered depending on the level of training. There is also a mother and baby program, this format involves joint training between parents and children.
2. Another interesting establishment is the network of trampoline arenas Just jump . The chain of establishments also operates at night. In addition, the nightly rate is much cheaper.
3. You can also work out on a trampoline in the I-jamp center not far from the Yugo-Zapadnaya metro station. This establishment is open only until 23.00 , so you won’t be able to enjoy jumping after midnight.

Jumping in St. Petersburg

1. There are trampoline centers in St. Petersburg. For example, the Jupmp sports and entertainment club on Cheliev Lane offers trampoline training for adults and children. There are trampoline complexes with foam pools. For the little ones there is a special area with educational games. After an intense workout, you can refresh yourself in a cafe.
2. Another exciting place for trampoline jumping is Bump club. Both professional and amateur athletes participate in this club. Professional trainers offer fitness and acrobatics classes on trampolines.
3. master such a popular sport as jumping at Trampoline Park No. 1 on Pulkovskoe Highway. You can perform exciting exercises under the guidance of an experienced mentor; mini-group classes and individual training are provided. The center is open from 10 a.m. to 10 p.m. Here you can not only jump to your heart's content, but also learn professional acrobatic tricks.

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.

Reviews

There are enough reviews on the Internet about fitness on a trampoline or jumping. People's opinions about training will help you make a choice. Here are some of them:

Jumping is a fun and interesting sport; there is a special atmosphere during training. Training brings a lot of positive emotions. It is not surprising that this direction is so popular.

Pavel, 28 years old

Fitness on a trampoline is very cool. I think this is a great way to keep yourself on track. In the hall you get an incredible charge of emotions. There is never a dull moment in class.

Zhanna, 26 years old

I fell in love with trampoline training, I’ve been doing fitness for a long time, but this is something incredible. Simple exercises help you always stay fit and feel good.

Marina, 22 years old

Jumping - fitness on a trampoline is an exciting activity and useful for coordination and figure. People of all ages can attend training. This sport is perfect for the whole family. Each lesson will certainly give you delight and a charge of joy.

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.

Advantages and disadvantages

Of course, jumping has many benefits, including improving health, relieving stress, improving posture and figure . However, you should take your classes very seriously.

It is important to remember that a trampoline is a dangerous equipment, so you should exercise under the guidance of a trainer. This is especially true for those who are trying jumping for the first time.

Every fitness club always provides safety instructions before classes.

You should not immediately try to perform complex elements, because the body needs to adapt. When first training, some people experience nausea and dizziness.

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.

Jumping for weight loss

Experts say that to lose weight, it is enough to attend weight training 3 times a week. In one jumping fitness session you can lose approximately 600-900 kcal. This type of physical activity has a complex effect on the body:

• Strengthens the cardiovascular system.
• Develops the vestibular apparatus.
• Increases stamina.
• Works the abdominal and leg muscles.
• Stimulates blood circulation, saturates cells with oxygen.
• Improves metabolism.
• Charges with energy.

The trampoline effectively shocks, as if pushing a person upward. With such a load, the athlete does not get tired for a long time, and exercises easily and with pleasure. To burn more calories, you can use leg and arm weights. Simple dumbbells are not suitable for training on the apparatus - they can interfere with jumping and lead to loss of balance.

Jumping workouts for weight loss are best done in the morning. It is at this time of day that the body needs a charge of vigor; it is ready to “part” with extra pounds. It is advisable to practice in a well-ventilated area, with the windows open.

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.

Who can do it?

Jumping on trampolines is suitable for people who want to add variety to their fitness training. Trampoline exercise is suitable for men, women and even children .

There are special training programs for children from 3 years old. This sport will improve your health and help develop endurance.

For adults, jumping is a pleasant and fun way to strengthen bones, the cardiovascular system, and also improve weight . Some fitness clubs offer classes for the whole family. Even older people, in the absence of contraindications, can attend such training.