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

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

Outside of competitions, trampolining is an acrobatic gymnastics that is used to train astronauts or to maintain physical tone. Often trampolining is used for circus tricks and other recreational activities.

Trampoline jumping technique consists of combinations that combine different rotations, landing turns in one of four positions:

Normally exercises should always start and end on foot.

Story

First individual competitions were carried out in US colleges and schools and then in Europe. AT early years the competition did not have a specific format. Gradually the competitions became more codified, thus paving the way for the first World Championships, which were held in London in 1964.

In 1969, Paris hosted first European Championship. From that time until 2010, the European and World Championships were held in different years. Now the world championships are held annually.

In the USA, the trampoline was introduced in school programs physical education, and was also used in private entertainment centers. However, after a series of injuries and lawsuits caused by insufficient supervision and inadequate training, the trampoline is now mainly used in specialized sports halls with certified trainers.

In other parts of the world, the sport was most actively promoted in Europe and the former Soviet Union. Since the trampoline became olympic view sports in 2000, many other countries began to develop exercise and training programs.

Trampoline for weight loss and health promotion

According to the Centers for Disease Control and Prevention, trampolining is distinguished by exercises with moderate level of intensity. These exercises are in the same class as gymnastics and light yoga and are the best suited for the gradual reduction of body weight.

One of the novelties was jumping fitness with which you can quickly lose weight. Classes are held on a special trampoline to music. This type of fitness can be called trampoline aerobics.

Burning calories on a trampoline depends on factors such as general level physical training, sex, age, load level and weight. For example, a woman weighing 60 kg burns about 143 calories per hour on a trampoline. This is comparable to an hour of walking, but there is no load on the joints of the legs.

One of the lesser known facts is that studies have shown trampolining is one of the most useful methods to reduce cellulite.

This form of exercise is better than running and many other forms. exercise. Many people don't like to run as the main downside of running is the physical stress on the legs, so using a trampoline is a wonderful option for elderly and obese people.

Trampoline exercises:

In addition, they provide physical and mental benefits for both adults and children.

The cardiovascular system

Jumping increases the physical strength of your muscles. The increase in heart rate caused by jumping trains the heart and speeds up blood circulation. Plus is great way keep your weight in check.

Unlike some sports such as jogging and tennis, trampolining have relatively low impact on joints. This is because your vertical acceleration and deceleration is absorbed by the platform, which absorbs over 80% of the impact.

strong bones

This type of exercise improves the mineral state of the bone tissue. Each jump is equivalent to twice the force of gravity: a force that allows you to develop while helping to prevent bone disease or osteoporosis. This is because the trampoline absorbs most of the impact of your landing, protecting your joints while strengthening your muscles.

mental health

Jumping can make you feel happier, more positive, and even more confident. Endorphins, natural substances that improve mood, are released with the help of all exercises, including:

But the fun factor of jumping up and down will make you smile and laugh and feel really happy, which is good for your overall health.

Acceleration of metabolism

It has been proven exercise on the trampoline increases the level of metabolism, helping the body more absorb nutrients efficiently which has a positive effect on weight.

Coordination and skills

It's a great way develop the skills allowing you to simultaneously perform a series of actions that require concentration.

Jumping and other exercises have a positive effect on d lateral motor skills, as well as allow you to control various muscles and limbs simultaneously.

Convenience

A home trampoline provides a certain space in which you can exercise. You don't have to commute to the gym or tennis courts, you don't need to find a route to run or bike, you don't even need to change into special clothes.

Regular use of the trampoline can greatly improve your health.

It is recommended to jump on it for at least five minutes a day to increase cellular oxygenation to strengthen the weak muscles and joints, improve aerobic capacity and most importantly clean lymphatic system.

And finally, this is a very interesting way to train.

Children and trampolining

Jumping stimulates almost all the senses of children, which leads to brain activity. Since visual and auditory functions are directly regulated vestibular system, bouncing helps development of vision, visual-motor skills.

Trampolines also provide rich proprioceptive input, information from muscles and joints, and kinesthetic awareness (information about movement and body navigation in space). This entry is critical to developing body awareness and spatial awareness.

Receiving simultaneous messages from the senses encourages sensory integration - the brain's ability to organize these incoming messages and integrate the body's systems to respond appropriately.

Jumping movements create a constantly changing center of gravity. Children learn to sense these gravitational shifts and respond accordingly by adjusting their positions. As they move up and down, there is a constant flow of messages between both sides of the body and the brain to ensure balance is maintained. Feeling balance, timing, agility and rhythm, acquired during these movements improve overall coordination and aid in the development and acquisition of new motor skills.

Ten minutes of jumping - best workout than thirty minutes of running. At the same time, strengthening the overall physical form, jumping also improve digestion, blood circulation, stimulates internal organs , promotes lymphatic circulation and drainage, and reinforces immune system. Improving oxygen circulation to your children's brains can help them feel more alert as well as improve concentration. In addition, increased oxygen circulation stimulates the release of endorphins, neurotransmitters that can reduce stress and anxiety and promote happiness!

All of the above areas of development help provide solid fundamental building blocks for learning. They are the cornerstones of body control, future academic achievement and behavior.

For children and beginner athletes you need to learn the basics first, elements such as jumping up and the ability to land correctly on your legs, stomach or back. More complex tricks should be mastered only under the guidance of an experienced trainer who will insure against falls and guide the training.

In today's world, where young people and younger children are increasingly tied to inactivity, a trampoline is a great way to help. physical development, brain development and neurological organization.

Contraindications

The following are well-known Trampoline contraindications:

Absolute contraindications

Jumping is absolutely contraindicated pregnant women, as it can cause disturbances in the uterus and harm the baby. In addition, the extra stress can be detrimental to the mother, whose vital organs are already functioning at a higher than normal level.

Retinal dissection. This disorder is caused when the retina begins to separate from the eye socket. The trampoline can lead to further retinal detachment, leading to complete blindness.

Security

Trampoline use can be dangerous. Most injuries occur on private home or commercial trampoline devices rather than organized gyms. When rebounding, you can fall, from a height of 3-4 meters, from the peak of the rebound to the ground or onto the suspension springs and frame. In recent years, there has been an increase in the number of home trampolines and a corresponding increase in the number of injuries. Some medical organizations are proposing to ban these devices for home use.

One of the most common sources of injury is when multiple people bounce on the same device at the same time.

Another of the most common sources of serious injury is attempt to do somersaults without necessary training. In some cases, people land on their necks or heads, which can cause paralysis or even death.

The danger can be reduced by shims over the spring and frame. For home devices, kits are offered that provide a retaining mesh around and prevent users from jumping over the edge.

Having some training gym can be useful in alerting people to potential hazards and providing methods to prevent falls.

Attention, only TODAY!

For many of us, a trampoline is associated with a fun inflatable attraction for children. In fact, the trampoline is a net stretched over a frame standing on racks. By pushing off the net and bouncing, we take off high thanks to its shock-absorbing properties. Trampolines are professional and amateur. Athletes train on professional trampolines, they are used in gymnastic halls with very high ceilings. Amateur trampolines are designed for classes in any conditions. They differ from professional ones in size and material of manufacture.

Trampolining relate to aerobic exercise and help to effectively deal with overweight. 30 minutes of running can be replaced by 10 minutes of trampolining, while there will be no harmful load on knee joints and spine. Behind short term you will put your figure in order, strengthen your spine and joints, get rid of flat feet, develop coordination, flexibility and endurance.

In addition to all this, while jumping, you can enjoy the incredible feeling of flight and lightness, get a charge of positive emotions. Jumping on a trampoline is not boring at all! You can make any movement that comes to your mind: bounces, flips, running - everything will be good. In addition, there are special ones on the trampoline that help tighten the stomach, improve the shape of the hips and strengthen the muscles of the legs and back. Recently, top model Heidi Klum admitted in an interview that as the main workout to maintain great shape she chooses trampolining and advises everyone to jump more!

If you are tired of monotonous exercises in the gym, tired of counting kilometers on a treadmill, and morning work-out dream in a terrible dream, trampolining- what you need. This relatively new type of fitness is suitable for people of any age and fitness level. Trampolining for 20 minutes every day has been proven to slow down the aging process. This is evidenced by an experiment that was carried out in California by the famous physiologist James White.

The doctor suggested that a group of elderly women who lead a passive lifestyle regularly perform trampolining. After that, it was found that these women very quickly lost weight, got rid of bags under the eyes and wrinkles, rejuvenated. The fact is that regular on the trampoline contribute to the active removal of toxins from the body. After all, it is toxins that accumulate due to a sedentary lifestyle that have a destructive effect on us, accelerating the aging process. Trampolining ensure the proper movement of lymph, which removes harmful toxins.

For those who are thinking about jumping on a trampoline or are already actively jumping, I have prepared valuable recommendations. Do a warm-up before class. It's better to jump rope for five minutes. Jumping with pulling the legs to the chest is also very good. Such a warm-up is necessary in order to properly prepare the joints for training, because they are very easy to pull. Try not to jump too high on the trampoline at first, do the exercises at a low height. Take your time and don't panic if things don't work out! Your task is to learn how to feel confident on the net and in the air. Trampolining require excellent coordination, so you need to be able to maintain balance, be collected and be able to concentrate on the movement being performed.

1. Starting position - arms extended along the body, legs together. Start jumping at a low height, stretching your toes. Touch the net with a full foot. Once you feel confident, raise your arms up and jump with your arms outstretched.
2. Starting position - sitting, back - perpendicular to the legs extended forward. Put your hands behind your back a little, lean your hands on the net. Jump in this position, helping with your arms and abs. Keep your back straight, you can lean forward a little. This exercise is called "sed".
3. Stand up straight, arms along the body. Jump and in flight try to pull up your legs and spread them to the sides. Imagine that you are stretching on the floor. Reach for the toes with your hands. Having reached them, return to starting position. This exercise does not get right away, but it is very effective.
4. Starting position - on all fours. You will need to do jumps on the stomach. Push off the net with your hands and knees, straighten them in flight and lower yourself onto your stomach. Touching the grid with the stomach with the help of the abdominal muscles, return to the starting position.
5. Stand up straight, arms along the torso. Push off the net and in the air bend one leg to the side, the other straight, take it to the other side. Spread your hands to the side. This is very beautiful exercise strengthens the muscles of the legs and hips.

Trampolining- a wonderful activity not only for the body, but also for the soul. Rejoicing at the incredible feeling of flight and lightness, we become younger and happier, we begin to look at problems with ease, treat ourselves and others differently. It's all about endorphins, hormones of joy, which we so lack in Everyday life. Jumping to cheerful music, we change for the better not only our figure, but also our life!

Marina Kremer
Women's magazine JustLady

Today we will talk about such an interesting and actively developing sports direction, as jumping fitness . Let's study the subtleties jumping workouts, as well as list the most popular trampoline exercises , with which you can not only get yourself in good shape, but also get a powerful charge of positive emotions.

Benefits and Benefits
jumping workouts

Although the trampoline was invented by American George Nissen in 1930, jumping fitness originated in the early 2000s in the Czech Republic. Due to its efficiency and simplicity, it quickly gained popularity around the world. To understand what is so attractive jumping workouts Let's list a number of the most important advantages that they have.

• They can be used by people of all ages and any gender.
• The load on the spine and joints will be minimal, since trampoline exercises do not harm the back. After all, the trampoline gently absorbs every movement.
• This is a great cardio workout that helps you quickly get rid of excess weight. Proven to be only 10 minutes fitness jumping burn as many calories as you would normally burn during a 3-kilometer run.
• Can be done as in gym as well as at home. Exercise equipment jumping fitness very compact and do not take up much space in the apartment.

Let's see what benefits they bring to the body jumping workouts.

• are being burned excess fat, eliminate swelling.
• Like any aerobic, they help strengthen the heart muscle, saturate the tissues with oxygen and normalize blood circulation.
• Strengthens knee and ankle joints.
• A very important property of such is that they help develop flat feet in adolescence.
• Activate metabolic processes in the body.
• Strengthen and tone (especially the lower body).
• Perfectly develop coordination of movements.
• Release the “hormone of happiness” endorphin thereby improving mood and relieving stress.

Who are contraindicated
jumping workouts?

Despite the wide availability and many undeniable advantages, jumping workouts have a number of limitations that must also be taken into account. So, in what cases are they contraindicated:

• With diseases of the heart and blood vessels.
• With the development of an acute inflammatory process and exacerbation of chronic diseases.
• People prone to epilepsy and other neurotic disorders.
• people with chronic diseases upper respiratory tract, for example, asthmatics.
• With eye diseases, for example, glaucoma.
• With serious problems with the spine and joints, accompanied by pain.
• In the presence of any, even benign tumors.

How to organize
jumping workout
at home?

To organize jumping workout at home, you only need three things: a special mini-trampoline with handles, peppy rhythmic music and, of course, motivation, without which it is impossible to succeed. In addition, it will be useful to listen to the following recommendations.

• If you put weight loss as a primary goal, then you should start classes early in the morning, before breakfast. Start with five minutes a day and gradually increase your workout time.
• In the warm season, classes are best done outside. If you exercise at home, then do not forget to ventilate the room before each workout and at the end of it to provide the body with oxygen and clean the air from carbon dioxide, which is abundantly released during aerobic exercise.
• Before each workout, do a little warm-up for the joints: do a few deep squats or jump rope for a couple of minutes.
• Complete jumping workout lasts about an hour. The first half hour is aerobic exercises on a trampoline, and the rest of the time is devoted strength training and stretching. As an additional load that allows you to better strengthen the muscles of the lower body, you can use special weights for the legs and belt.
• Toward the end of the session, begin to gradually reduce the pace to calm the heart and restore breathing.

For better recovery after intense training and improvements physical indicators, we can recommend food supplement « Leveton Forte » . This unique vitamin-mineral complex, produced on the basis of natural plant components and bee products, has powerful anabolic and adaptogenic properties, contributing to the natural gain and preservation of muscle mass.

Popular exercises
on a trampoline

We list the most popular and useful for strengthening the body exercise on a mini trampoline.

• To begin with, we will perform the usual jumps in order to master the simulator, and at the same time warm up well. However, there are certain subtleties here too: you need to keep your arms extended along the body, land on a full foot, and at the moment of jumping try to pull your socks down. This is great exercise to strengthen the ankle joints and train the vestibular apparatus. After training, add hand swings to the jumps.
• Holding onto the handrails, perform jumps, pulling the legs bent at the knees to the chest. It's simple but very effective exercise to work out the abdominal muscles.
• We get on all fours and jump. In flight, stretch the body in a horizontal line and land on the stomach. With the effort of only the abdominal muscles, we quickly return to the starting position and repeat all over again.
• One more good exercise for the press - jumping in a squat position. We rest our palms on the trampoline behind us and jump as high as possible, while not forgetting to keep our back in a strictly vertical position.
• Let's move on to stretching. We jump as high as possible, pulling our legs to the body. When you get a little comfortable, try to breed them to the sides. Of course, do air twine far from everyone can do it, but even spreading the legs to half this amplitude is already a worthy result.
• Next exercise called " Gazelle" and great for girls who dream of having slender legs. We jump out of a standing position, squeezing one leg and slightly setting it aside, and straighten the other and take it back. After completing 3-5 repetitions, change legs.

Alternative to trampolining

A good alternative to replace trampoline exercises, are classes in jumpers– training boots with a springy platform. This is a universal cardio machine that allows you to strengthen the muscles of the legs, buttocks, abs, improve joint mobility and elasticity. Even ordinary walking on jumpers is an excellent training for the development of dexterity and coordination of movements.

Trampoline is a sport for people of all ages. Already after the first lesson with the instructor you will not just jump, but perform various elements.

Important to start familiarize yourself with safety and learn how to do the exercises correctly.

The main safety rule

According to accident statistics, about 52% beginners fall out of the trampoline, and 31% hit the spring or frame.

Important! The main safety rule is jump strictly in the center of the trampoline. It is then that a person will not get injured and will do the elements correctly.

ten rules safe jumps:

Trampoline exercises for beginners and children

Exercises for beginners and children are not very different from each other.

Warm up on the floor

Before jumping, you need to be sure to stretch and warm up the muscles otherwise, even if the person is very good athlete it could all end in injury.

The warm-up is familiar from the school physical education course:

• squats;
• circular motion shoulder joint;
• circular motions ankle;
• turning the head in a circle;
• jumping in place;
• easy run;
• stretching.

Trampoline training

After kneading, you should start with the most simple exercises, they are also a continuation of the warm-up, but already on the trampoline:

Bouncing, you need to raise your knees as high as possible and try to touch chest. In this exercise, the abdominal muscles are perfectly worked out.

• Jumping with a 90 degree turn. In flight, you need to turn your body to the right or left. This exercise will help develop coordination and prepare you for more complex spins.
• Jumping with a 180 degree turn. Having worked out the last type of exercise, now try turning half a circle. Doing two such repulsions, a person should be in the place from which he started.

Reference! Be sure to ensure that head is not very dizzy, and the body remained in the center.

Learning sports elements

After completing the past tasks, you can go to more difficult exercises which are within the power of beginners.

• Jumping on the stomach. Get on all fours and push off the canvas as hard as you can. During the flight, stretch your arms forward and fully straighten your body, and slightly raise your head, do not look down. Thus, you will land on your stomach. Only having mastered this method, you can try the jump, but already from a standing position.

Photo 1. The man will land on his stomach with his arms extended forward and his body straightened completely.

• Landing "sitting". Jump from a standing position, lift straight legs in flight at 90° as if you are sitting on the floor and stretch your arms out in front of you. Don't forget about correct posture.
• Back jumps. This exercise is more difficult than the previous two. As you jump up and are about to land on your back, tuck your chin into your chest, tighten your abdominal muscles, keep your legs straight, and shift your body weight onto your shoulder blades. If you do not fulfill these conditions, you can hit your face with your knee, or hit the back of your head hard.
• Rotation 360° or more. If you can handle the jump with ease 180°, then it is worth complicating the element. Try jumping, do it in the air full circle and land at the same point from which you started. Next, try to do more than one twist, constantly complicating the task.
• Somersault. Beginners should not do this exercise. Especially if you have never done anything like this before. Training in this element takes place on mats and in special cables that insure you from an unsuccessful fall.

Photo 2. A man on a trampoline performs a somersault exercise, beginners are strictly forbidden to do it without special training.

This must definitely happen under the strict supervision of an instructor, and only after his permission can you try to repeat everything on the trampoline.

Important! The first session should be not longer than half an hour and under the supervision of a professional.

Useful video

Video showing some of the trampoline exercises available for beginners.

For many, a trampoline is a construction for entertainment, but in fact it can be used to your advantage. There is special exercises on the trampoline for weight loss, which will allow you to get in shape. Even simple jumps are cardio training aimed at getting rid of. In addition, it should be noted that such activities bring pleasure.

Exercises on a home trampoline for weight loss

For training to give results, you need to exercise regularly and the best solution is 3 times a week. If during the execution of the complex below you are tired, then just lie down for a bit.

Exercises for weight loss:

1. Stand up straight with your feet shoulder-width apart. The task is to jump high, pulling your knees to your shoulders.
2. The next exercise is on the trampoline for the press, since it involves the crease. First you need to jump up so that the body rises high enough. After that, raise your legs to the horizontal with the floor and at the same time lean forward.
3. Sit on the trampoline with your legs stretched out in front of you and your hands behind you. Perform jumps, pushing off with your arms and buttocks.
4. The next trampoline exercise for the buttocks is a continuation of the previous one. From the same starting position, perform a jump and, once in the air, lean forward to land on all fours. After that, stretch your legs forward again and repeat all over again.
5. Get on all fours, then jump up and straighten your body to land on your stomach. After the second jump, you need to group up again and land on all fours.
6. First you need to jump, and then, land on your buttocks and again, while making a jump, straighten your body.
7. To perform the last exercise, lie down on, bend your elbows and hold them in front of you. Raise your head and press it to your chest, and keep your legs at a right angle. Pressing your knees to your chest, start pushing off the trampoline with your back, making a jump. While in the air, straighten your legs, and then bend them again.