Fitness on trampolines. Reviews, contraindications, benefits and harms, photos

Trampoline fitness has gained worldwide popularity, as evidenced by the many positive reviews on the Internet. Such workouts suitable for people of all ages, they give positive emotions, burn fat and strengthen the muscles of the whole body.

Essence and basic principles

Trampoline fitness is the latest training system that is conducted on octagonal trampolines with handles. The essence of the workout is a combination of trampoline jumping with specific exercises to strengthen certain muscles in the body.

Classes are held under funny incendiary melodies and resemble more entertainment than fitness. This type of fitness not only burns calories and tightens the muscles of the body, but also gives a lot of positive emotions, helping to fight stress and depression.

Such a set of exercises is suitable for almost all people, regardless of age and gender, the main thing is to listen to the advice of the trainer and to the capabilities of your body.

Trampoline training has a lot of distinctive features:

• They do not adversely affect the spine and knee joints.
• Helps strengthen back muscles and improve spine health.
• Strengthens the muscles of the whole body.
• Develops coordination, endurance and flexibility.
• They help to restore the body after injuries.
• Promote the acceleration of metabolism and lymph flow.
• Improve mood, thanks to the production of endorphins (hormones of joy) in the body.
• They slow down the aging process of the body.

Indications for the beginning of use

Trampoline fitness, reviews of which are updated on the Internet every day, has gained immense popularity all over the world. This workout has been shown to many people to address their health problems.

The main indications for this type of training are as follows:

• Prevention and treatment of osteochondrosis. Jumping on a trampoline perfectly trains the vestibular apparatus. In order to land on the same place on a trampoline after a jump, you need to be able to keep your balance. Trampoline training improves coordination of movements, which is very useful for strengthening your back muscles.
• Excess weight... Exercise during training accelerates metabolism and strengthens muscles throughout the body. This helps to reduce excess weight. Even people with low blood pressure and vascular dystonia can work out according to such a system.
• Prevention of diseases of the heart and blood vessels... During training, the body is saturated with oxygen, metabolism is accelerated and the heart muscle is strengthened.
• Digestive problems... Jumping on a trampoline helps to improve bowel function.
• Mental and emotional disorders... Jumping to music promotes the production of endorphins, helps relieve stress, gives you a great mood and energizes you.

Contraindications for use

Fitness on trampolines, reviews of which are mostly positive, has a lot of contraindications. One of the main disadvantages of this workout is the high risk of injury. It is very easy to lose balance on a trampoline, especially for those people who first came to training.

It is important to listen carefully to the coach and try to do all the exercises correctly. You should not demand much of yourself if the exercise does not work out, it is better not to perform it yet.

The main contraindications for this type of training are as follows:

• Cancer and infectious diseases.
• Pregnancy and the period of breastfeeding.
• Diseases of the musculoskeletal system.
• Diseases of the heart and blood vessels.
• Asthma and Tuberculosis.
• Recent surgeries and injuries.

If you have any illness or injury, you should consult with your doctor, and only after his permission to start going to training.

Trampoline fitness should be done only under the supervision of an experienced instructor, as there is a risk of injury.

Clothes for training should be comfortable and pleasant to the body. Before jumping on a trampoline, it is recommended to do a little warm-up - to work out the ankle, knee joints, calf muscles. It is also important to pay attention to the arm muscles.

It is worth noting a few more simple rules for beginners:

• It is contraindicated to practice independently. You can only jump on a trampoline under the supervision of a trainer.
• It is important to do only the exercises suggested by the instructor.
• Do not jump off the trampoline onto a hard floor.
• Only one person can stand on one trampoline.
• It is important to protect your feet. On a trampoline, you can easily get an ankle injury. You need to constantly monitor the position of your legs, and most importantly, learn how to land correctly after a jump. Legs should be kept together and bent. It is necessary to land on both heels at the same time.
• When falling, do not put your arms forward - this leads to injuries. The collarbones can also be seriously affected.
• During the exercise, you need to monitor the condition of the lumbar spine, because it is very easy to injure your back on a trampoline.
• It is important that the trampoline is of good quality. The springs sticking out along the edges can injure your leg.
• Do not jump on a trampoline while drunk or hungover, this can lead to loss of balance and fall.
• It is important to remember that the trampoline is very tricky, even one wrong move can lead to serious injury.

Main complex

Fitness on trampolines, reviews of those who have lost weight, which motivate other people to immediately start doing it, consists of exercises, both easy and more difficult. At the end of your workout, it is advisable to do some stretching exercises.

For effective weight loss, it is important to be able to complete all the tasks set by the instructor.

It is worth dwelling in more detail on the basic fitness exercises on the trampoline:

• Turns in place. To perform this exercise, the legs must be placed shoulder-width apart, the arms are at the level of the chest, while the hands are bent into a fist. It is necessary to make a turn to the right, while the body weight must be transferred to the left leg, and the right leg must be sharply taken forward. Next, you need to return to the original position and make a similar turn in the other direction. The exercise is performed at a fast pace (as much as possible). It is advisable to make 10 turns in each direction.
• Run. Before you start running on a trampoline, you must slightly tilt the body forward and slightly bend your knees. Then, for several minutes, in turn, tear off the legs from the trampoline, alternately transferring the body weight from one leg to the other. This part of the workout should be done as quickly as possible. After a short break, it is advisable to take another approach.

• Jumping with a turn. At a rhythmic pace, it is necessary to make jumps with the turn of the hips in different directions. While turning the hips to the right, the left hand should be extended to the left. The right arm bent at the elbow is placed at the level of the chest. When making jumps, you only need to turn your hips. The body must remain in place. It is recommended that you do 5 reps in each direction and then rest.
• Overlap jumping. During such a jump, you need to push off the trampoline with maximum force, while in the air, you should bend your knees and hit your buttocks with your heels.This jump must be alternated with a regular jump. It is recommended to do 5 repetitions, and then end the exercise by running in place (the heels should also touch the buttocks when running).
• Jumping knees. In order to perform the exercise, you need to forcefully push off the trampoline with your feet. In the jump, you should raise your knees as much as possible so that they touch the chest. At this moment, you need to clasp your shins with your hands and clap your hands. You need to repeat this jump 5 times.
• Side Squats. Keeping your feet together, sit down on a trampoline. In this case, the palms should lie on the hips, and the elbows should be spread apart. Then you need to sharply rise and stand on one leg. The other leg should be taken to the side (while pulling the toe).
• Kik. To perform the exercise, you must lean on your left leg. The other leg should be slightly set aside (the heel should touch the trampoline, and the toe should look up). With your left hand, you need to lunge forward. Then repeat the exercise for the right arm and leg.

In addition to the main set of exercises, it is recommended to diversify the training with more complex tasks. The main thing is not to overdo it - if a difficult exercise does not work out, it is better not to perform it.

Advanced exercises:

• Star. In a jump, you need to spread your arms and legs in different directions. When landing on the trampoline, you should return to its original position.
• Slide. When performing the exercise, it is necessary to transfer the weight of the hoist to the right leg, and take the left leg to the side and raise it at an angle of 90 degrees to the trampoline. The right hand reaches to the right. Then you need to change legs. It is advisable to perform the exercise within 30 seconds.
• Cancan. Raise the left leg up sharply, bending the knee. It is necessary for the knee to touch the chest. Then lower your leg onto the trampoline and immediately lift it up sharply (you cannot bend your knee). With your right hand, you need to try to touch the toe of your left foot. Do the same with the second leg. It is advisable to do 5 repetitions.

After the main set of exercises, several stretching exercises should be performed:

• It is necessary to sit on the trampoline, connecting the feet, while the knees are laid to the sides. Hands should grab the feet and slowly lean forward. You need to fix the position for a few seconds, then lift the body up.
• It is necessary to stand next to the trampoline, putting your right foot on its edge (the knee of the leg is bent). The left leg is put back. The right leg should be bent as much as possible at the knee, lowering the body as low as possible to the floor. The left leg is pulled back. In this position, you need to linger for a while, then slowly raise the body up. Repeat the exercise with the other leg
• You need to stand with your back to the trampoline and put your left foot on it. The right leg should be bent at the knee, placing the palms of both hands on it. Then you need to lean on your right leg, while trying to lower the body as low as possible towards the floor. Fix the position for as long as possible, then lift the body up. Then you need to repeat the exercise, changing legs.

Fitness on trampolines is great for losing weight, as evidenced by numerous reviews.

In order to achieve the best results, it is important to adhere to the following training schedule:

Fixing the result

Trampoline fitness, reviews of which indicate its effectiveness for weight loss, however, is not the only correct decision in the process of fighting overweight.

To consolidate the result, you should adhere to the following recommendations:

• Proper nutrition. In the process of losing weight, this is much more important than physical activity. Fitness will not help lovers of cakes and candies lose weight.
• Adequate fluid intake. Water improves metabolism and removes toxins from the body. During training, the body loses a lot of fluid, this lack of water must be constantly replenished.

• Healthy sleep... Lack of sleep leads to depletion and stress. In such a state, it will not be possible to effectively fight excess weight.
• Walks in the open air... Another enjoyable physical activity. Regular walking improves metabolism and boosts immunity, which is good for your health.
• Taking vitamins. Helps the body stay healthy. A strong healthy body tolerates training much easier and quickly loses excess weight.
• Massage... This procedure will help relieve muscle tension after exercise. Regular professional massage will help the skin stay firm and elastic, which is very important when losing weight.

When to expect the effect

With proper nutrition and regular training, the result can be seen in a week. On average, during this period, you can throw off from 1 to 2 kg. For two months of regular fitness training on a trampoline, you can become 8-10 kg lighter. During this period, it is very important to eat right.

Trampoline fitness is a great alternative to boring workouts in the gym.

Its effectiveness in the fight against extra pounds has been proven by many positive reviews. This training system allows you not only to lose weight quickly, but also to fight stress.

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