Trampoline is not fun for children, but useful sports equipment for adults. It is used not only in acrobatics, but also in fitness, the direction was called Jumping fitness. The original title is jumping, and it reveals the essence of the direction. Jumping on a trampoline, you can get rid of excess weight, tighten the body, increase the general tone of the body and raise the mood. If you like fun and dynamic workouts, then this novelty of the fitness industry will certainly be to your liking.
If in your childhood you liked to jump on a trampoline and dreamed of having one, the jump in shape will realize the dream. Classes will bring pleasure, it’s not the workouts that go through strength. The novelty came to us from the Czech Republic, and this is a new fitness trend. Classes are held on a Compact hexagonal trampoline.
There are no age restrictions, training is suitable even for the elderly and young children. Children’s sections are recruited from the age of three. Equipment requirements are also absent, all comfortable clothes and shoes are suitable. Training will be very energetic, so for its comfort choose clothes that ensure freedom of movement and will be able to divert sweat from the body. It is recommended to jump in sneakers, but any sports shoes, preferably with a thin sole, will suit. No additional equipment is needed, only a special trampoline with a handle.
Fitness with trampolines
What is the use?
Any physical activity is beneficial, but each direction has its own advantages. If you compare the jump with other fitness directions, several advantages will become noticeable.
Burn fat
This is one of the best directions for correcting the figure, reducing the volume of the body, eliminating cellulite. These jumps will burn more calories than running, they engage the whole body, not just the bottom. A good load will receive the abdomen and hips, these are usually areas of localization of extra pounds. The dynamism of the courses serves not only to form beautiful contours of the body, but also to increase the elasticity of the skin. As a result, the external manifestations of cellulite become less noticeable.
Jumping fitness
Pin result
It is important not only to lose weight, but also to stabilize the result, it is under the force of jumping. With regular training, the muscle system acquires a tone, and the higher the muscle development – the more they allow you to spend calories during physical activity and even at rest. This is the key to weight stabilization. Women can resort to such activities after childbirth, when most need not only to get rid of excess weight, but also to keep the result, despite hormonal changes.
Earning on stress
The positive Anti-stress Effect becomes noticeable after the first session. Vigorous movements stimulate the production of endorphins and other neurotransmitters that control mood. With regular classes, nervous tension disappears, and that’s not all. As soon as the first results become visible, self-esteem rises.
Jumping can be recommended to everyone who has complexes in terms of appearance.
Health Promotion
Cardio loads serve to strengthen the cardiovascular system, which increases the overall endurance of the body. With regular jumps on a trampoline, immunity is strengthened, metabolism becomes faster, the outflow of lymph is normalized. The unstable position of the body trains the vestibular apparatus, so dizziness ceases to disturb with a sharp change in the position of the body. Coordination of movements also improves, small stabilizing muscles participate in work, they are usually inactive during standard workouts. Joints become more flexible and mobile, correct posture is formed.
Possible damage
If we compare it with other aerobic exercises, then there will be much fewer contraindications. The pushing effect of the trampoline reduces the load on the joints and spine, so you can jump even those who can not run. But a number of contraindications remain.
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Jumping can have a negative impact on:
acute inflammatory processes;
infectious disease;
neurological and psychological disorders;
presence of tumors;
pathologies of the cardiovascular and respiratory system;
chronic diseases in the acute stage;
glaucoma;
diseases of the musculoskeletal system with pain;
diabetes mellitus;
pregnancy;
injuries to the spine.
How are the trainings going?
Workouts are different depending on the program, on average, they last about an hour. A workout burns between 600 and 1,000 calories. The first half of the lesson is devoted to aerobic loads, the second half is devoted to strength elements and easy stretching. In groups for beginners, classes last less than 40 minutes.related articles
At first, a warm – up is performed, it takes at least ten minutes and consists of simple exercises without a trampoline-squats, slopes, rope jumps, mahi with hands and feet. The complex for the main part is chosen by the coach, based on the goals and state of health of the pupils. You can engage every other day, the body has time to recover.
Fitness jump training
Basic exercises
Low jumps with arms along the body
Performed to improve coordination of movements and sense of balance. The arms are stretched along the body, the difficulty of the exercise is to maintain balance without helping yourself with your hands. A mandatory rule – when landing on a trampoline, place your foot on the entire surface of the foot.
Knees to chest
Perform this exercise on a trampoline is much easier than without it. But even on a trampoline it is quite difficult, so you have to hold the handle. The starting position is semi-sitting, hands are located behind the back. Straighten your legs to repel the trampoline, in the jump, bend again to pull your knees to your chest. Due to the elastic surface of the leg, the breasts are tightened due to the efforts of the abdominal muscles. The back should remain straight, this moment should be controlled. A good load will receive not only the abdomen, but also the legs.
Knees to chest
With leg removal
In the starting position, one leg bends, the second remains straight and retreats to the side. From this position, several jumps are made, then the legs are changed and the exercise is done on the other side.
Ascents and side lifts
Double movement to develop stretching and agility at the same time. In the air, you need to raise your legs up and spread them to the sides. With regular execution, the body will become more flexible, then the element can be complicated – reaching for the hands to the toes.
Ascents and side lifts
About trampolines
The projectile consists of a frame and a net, which is fixed to the frame with the help of springs. A round trampoline is more convenient to use than a rectangular trampoline. The frame should be very strong, it depends on the material from which it is made. The most qualitative material is galvanized steel. The mesh should be very firmly fixed at the base, safety depends on it. How long the trampoline will last depends on the number of springs. The more Springs, the less load will be on each of them.
Jumping does not belong to traumatic areas, but compliance with safety is always necessary. First of all, it concerns the condition of the trampoline, before each training it is important to carefully examine it. The grid should be well stretched and fixed, the springs – to maintain their original state, not stretching. The Protective Edge should remain in its position, the uprights should be whole, without damage.
Finess Head 