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.

Trampolining 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 gyms 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 of 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!

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 simplest 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.

Before you start classes, you need to determine the level of your preparation, so you need to conduct a test that includes three exercises. First you need to do 20 squats, after that 15 seconds of fast running in place and at the end of 3 minutes of running in place with average speed. To find out the result of the test, you need to measure the pulse after performing each of the exercises. If the highest reading is 140 beats per minute or more, then you need to perform trampoline exercises simple level. In the event that the pulse is less than 140 beats per minute, then you can perform exercises from the block for professionals. Before starting a workout, you should do a warm-up, and after a workout, stretch.

Warm up

Easy level

Run in place for 5 minutes high rise hips, the pace of exercise is medium.

Difficult level

For 10 minutes, run in place with a high hip lift, the pace of the exercise is medium or slightly above average.

Easy level exercises

Running with lunges

Take a position in the center of the trampoline, put your feet shoulder-width apart, keep your hands clenched into fists at chest level.

When turning into left side body weight is transferred to the right leg, while left leg sharply straightens forward (toe turned to the left side). Then quickly return to starting position and do the exercise with the right leg. It is necessary to do 10 repetitions with alternating left and right legs. It is recommended to perform trampoline exercises at the fastest possible pace.

Attached

To perform this exercise, you need to push off with your legs to transfer the weight of the body alternately from the right foot to the left and vice versa. During the movement, you can perform a slight lean forward and slightly bend your knees. The duration of the exercise is 1-2 minutes, after a short rest, repeat again.

Jumping with turns

During the jump, turn your hips at an angle of 90 degrees to the left, while stretching your right arm to the right, and bending your left arm at chest level at the elbow. It is necessary to do 5 repetitions, while making sure that the body does not turn after the hips.

Overlapping jumps

During the jump, you need to touch the buttocks with your heels, then perform a simple jump. Do 4-5 repetitions, and then you can run in place, also touching the heels of the buttocks for 30 seconds.

Jumping knees

You need to sharply push off the trampoline with your feet, and when your knees touch your chest during the jump, make a clap, clasping your shins with your hands. Do 5 repetitions.

Advanced level exercises

Squats

Squatting is performed as follows: you need to bring your knees and feet together, put your palms on your knees, and spread your elbows to the sides. After that, stand up sharply, put your hands on your hips, and completely transfer the body weight to your right leg, while the left leg is set aside a little to the side and the toe looks to the left. Repeat the exercise 5-6 times.

double kick

With your feet you need to push off the trampoline, alternately transferring body weight from one foot to the other. If the body weight is transferred to the right leg, it is necessary to lunge forward with the right hand (the so-called kick), similarly, the exercise is performed for the left hand. The exercise is performed within a minute, after a short rest, you need to repeat, do 5-10 repetitions in total.

Slide in place

The weight of the body is transferred in turn to each leg, at this time the second leg is laid aside and raised, ideally the angle should be 90 degrees. At the same time, you need to stretch your arms in the direction opposite to where the leg is raised - this will help maintain balance. The exercise is performed for half a minute.

Cancan

Raise your right leg, bent at the knee, to chest level, then lower it, and immediately raise it straightened as high as you can. At the same time, touch your right foot with your left hand. Similarly, this exercise is performed for the other leg, in total you need to do 5 repetitions.

Star jumping

During a sharp jump, you need to spread your arms and legs to the sides, after returning to the starting position, you need to make one normal jump. The number of exercises to repeat is 5-7.

Stretching after workout

Legs and thighs

It is necessary to sit in the center of the trampoline: knees apart, feet connected. Begin to lean forward with your hands on your feet. Hold in this position, after which you can relax the muscles.

Anterior thigh

Stand next to the trampoline, bend your right leg at the knee and place it on the edge of the projectile, your left leg is set aside from the trampoline for some distance. Bending the right leg more strongly at the knee, lower the body as low as possible, linger in this position for as long as you can. After a short rest, do the same exercise for the other leg.

Back of the thigh

Turn your back on the trampoline, put your right foot on it, bend your left at the knee. Put your palms on your knee, in this position, begin to lower yourself. After completing the exercise, rest and repeat and change legs.

Trampoline exercises (video)

Probably everyone is aware of the benefits and necessity of playing sports. However, how many people really care about their health and figure? On the scale of the entire planet - real units. But in the age of the Internet and information technologies sport has never been more accessible. A person can exercise at any convenient time and right at home.

This does not require extra expenses, trips across the city to a fitness club, however, with all the availability of sports, only one in five can boast that he regularly or almost regularly engages in physical activity. Do you want to fix the situation? Then we bring to your attention an unusual set of exercises on a trampoline, which will delight you with its effectiveness and impact on almost all muscle groups. Trampoline exercises are effective method to preserve, restore and maintain their health.

Video training "Exercise on the trampoline"

A trampoline is an amazing thing with which you can not only relax and have fun, but also lose weight. It is not without reason that trampoline jumping is so popular among fitness enthusiasts: just 10 minutes of training will replace 3 km of running, and 20 minutes - 1 hour of step exercises. At the same time, fatigue is not felt! On the contrary, there is a desire to work more and more, which, of course, has a positive effect on both the figure and the mood. This training video is a good opportunity to learn how to train at home in order to achieve best result in a short amount of time!

There are no age restrictions for trampoline exercises. These activities are great for strengthening cardiovascular system, improve blood circulation, develop coordination of movements, help strengthen the general muscle tone and physical condition, train the vestibular apparatus. The benefit of a trampoline is also that during exercise no specific muscle group is tensed, the load on the whole body occurs evenly.

Before starting a workout, do not forget about such an important factor as comfortable clothing. Remember: it should be tight-fitting, and shoes should be rigid.

Trampoline exercises for beginners:

1. Start by warming up. Balance on a trampoline, slightly bouncing up only 10-20 cm. At the same time, feet shoulder-width apart, arms move along the body. Land on the net with a full foot. We perform 1-3 minutes.
2. Twister. We continue to jump, while changing the position of the legs from side to side. Feet shoulder-width apart, do 10 single jumps, then start doing double jumps. After that, alternate 4 single jumps, 2 double jumps. At the same time, do not forget to help yourself with your hands, actively moving them along the body. Breathing evenly, inhale through the nose, exhale through the mouth. We perform 10-40 times.
3. We are resting. Rest is like warming up. We balance on the trampoline again, landing on it with a full foot, but this time we perform jumps more energetically, faster. Run up to 3 minutes.
4. Turn left side, left foot in front. We continue to jump, focusing either on the left or on the right leg, balancing in this way. The arms are bent at the elbows, we actively move them. Then we do double jumps on the same principle. Alternate sides. We perform 10-40 times.
5. Rest 1-3 minutes.
6. We continue to jump, now we add a load on the hands. We swing them vigorously alternately sideways, then forward, sideways, forward. At the same time, when we swing our arms to the side, we jump from side to side. When we move our hands forward - towards ourselves, we also jump forward - back. Don't forget to breathe! We perform 10-40 times.
7. Rest 1-3 minutes.
8. Starting position of the legs together. We jump our legs to the sides, we also spread our arms to the sides, we wave them vigorously.
9. We do jumps on one leg, 10-30 times on each leg.

At the end, we just jump for 3-5 minutes, dropping to a full foot. The number of repetitions of all exercises depends on physical fitness. You should not load yourself heavily immediately, it is better to gradually increase the load.

For a more energetic workout, ankle and wrist weights can be used for all of the above exercises.

After two weeks of regular training, you will already see the result!

Contraindications:

As such, there are no special restrictions for trampoline exercises. But you should consult your doctor if:

• there were fractures of the legs, spine, ribs, craniocerebral injuries;
• serious problems in the work of the heart;
• disturbances in the work of cerebral vessels.

In this case, the specialist will tell you whether it is possible to practice this sport and how to properly dose the load.

Why play sports?

1. The main reason for physical activities, it is the need to maintain and strengthen your health, normalize the work of the heart and blood pressure.
2. Regular exercise contributes to the resorption of blood clots in the body and slows down the aging process.
3. Physical activity improves the condition of the skin, contributes to the disappearance of acne and rashes. This is due to the fact that when a person is actively engaged, the delivery of oxygen to the cells is accelerated.
4. Active sports help to improve muscle tone, and makes them stronger and more resilient. At the same time, movements become more attractive, sexy, smooth and flexible.
5. Exercise allows you to control your appetite. Therefore, people who have problems with appetite, physical exercise just a must!
6. Exercise is exactly what helps to achieve the desired weight and maintain it at the right level. This is something you can't achieve with a normal diet.
7. Those who suffer from chronic fatigue should first of all think about physical activity. After all, sports increase the reserve vitality and energy, give the brain an extra supply of oxygen, which makes a person more active during the day.

How to force yourself to exercise?

1. Choose the sport that you enjoy doing. If the process brings pleasure, then it will become easier to practice regularly. Do not start doing things that scare you or that you are not physically fit for. Constant frustration and dissatisfaction with the process will be the main reason to quit sports and return to sedentary image life.
2. Find yourself a good group of people to have fun at the gym with. Working out together is much more fun and productive than doing it alone.
3. Purchase a subscription at good fitness club. The expiration date of the subscription will save you from quickly quitting classes. Since you will feel sorry for the money, you can honestly leave the entire term. And given that in a month a person gets used to a new activity, then you simply don’t want to quit sports.

Understanding how important sports are and following these simple rules, you can accustom yourself to regular training, which will radically change your life for the better. Take care of your health right now. After all, jumping on a trampoline is a great activity not only for the body, but also for the soul. Turn on your favorite music and start your workout! This will help to change for the better not only the figure, but also life!

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. Next exercise on the trampoline for the press, since it involves making a fold. 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.