If you’re like most people, the last time you jumped on a trampoline was in elementary school. But believe it or not, rebounding – the “technical” name for trampoline – has a number of advantages.
“Rebounding helps improve balance, coordination, and proprioception,” said Fayth Caruso, ACE-CPT, instructor trainer at Pilates Academy International and director of education at Bellicon USA. “It also strengthens the pelvic floor and core muscles and is easy on the joints.” Here is the 411 on that effective – and fun! – Training modality.
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Jump ‘n’ Pump
Jumping up and down may seem flawed at first, but this simple activity is actually quite complex on a cellular level: your body and its trillions of cells accelerate away from the earth as you jump up. You experience a moment of weightlessness at the apex of the jump, where everything has to adjust as you change direction and are pulled back by gravity. Then you and your trillions of cells suddenly slow down when your feet hit the rebounder mat and repeat that cycle when you go back up.
This type of gravity-based dynamic movement forces your cells, muscles, bones, and other tissues to react and adapt, and becomes stronger and more resilient over time. It also increases endurance at the cellular level by stimulating mitochondrial activity – which improves energy output – and builds bone density by adding your “weight” when you slow down in the rebounder.
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By bouncing back from the cell to the systematics, the rebound improves lymphatic circulation. “Think of the lymphatic drainage system as the body’s metabolic trash can, clearing you of toxic waste,” said Krista Popowych, B.Hkin, IDEA Fitness Instructor of the Year and program director of JumpSport. “This system doesn’t have a pump like the heart, so it relies on movement and muscle contraction for transport.” Bouncing up and down pushes the lymph upward through a system of one-way valves that run vertically through your body (feet to head), boosting immunity and detoxifying your system.
Bounce Away Body Fat
Rebounding is an effective way to gain lean mass while burning fat: A study published in the International Journal of Sports Science concluded that rebounding is twice as effective at improving aerobic fitness and 50 percent more efficient at burning fat was when running on a treadmill when burning fat. “And because of the lower impact on bones and joints, you can last longer [workout] A session that allows the body to burn more calories and leads to significant fat loss, ”said Jenny Belcher, PT Level 3, group fitness instructor and CEO and founder of Boogie Bounce.
And when it comes to making good use of that physical exterior, rebounding is a remarkable boost in performance and a deterrent to injury. “When you’re on a bike or running, you keep moving through the same repetitive motion in the same plane,” says Caruso. “Because the rebound surface is a circle, you can literally move in any direction, improve mobility, and train all muscles equally to avoid injury.”
So go ahead and jump! Science has hereby given you permission to enjoy sport again.
Use these expert tips to improve your form – and your results – by leaps and bounds.
- Keep your feet parallel and evenly distribute your weight between them – from side to side and front to back.
- As you jump, slide your heels into the mat for better surface contact and to keep your calf muscles from shortening.
- Keep your knees slightly bent and soft as you jump to act as a shock absorber.
- Activate your core to keep your pelvis neutral and avoid reaching over or tucking away.
- Keep your chest and chin up and enjoy yourself; Looking down can affect your balance and negatively affect your posture.
- Keep your arms hanging by your sides or incorporate them into your workout to burn more calories and use more muscle.
Do each of these workouts once or twice a week. Warm up with a simple hop, starting low and getting higher as it heats, moving your arms in all directions.
Stand in the center of the mat with your feet together and arms by your sides. Jump your feet on the edges of the mat as you raise your arms above your head, then jump back to the center.
Jump down with force, feet together, arms by your sides. When you get into the air, open your legs and arms into an X shape, then quickly bring them back together to land for the next jump.
Low crouching jump
Stand with your feet on the outside edges of the mat, kick your hips back, and bend your knees to lower yourself into a crouch. The arms in front of you provide balance. While jumping, stay low and raise your knees to hip height as you hop while keeping your torso still.
Jump down with force, feet together, arms by your sides. When you get in the air, quickly bring your knees up to your chest as high as possible, then quickly straighten your legs to land and move on to the next rep.
Stand on one side of the mat with your feet together and arms bent in front of you. Jump sideways from side to side, keeping your knees and hips bent, and your feet and legs together.
Stand next to the rebounder, place your right foot on the mat, and pull your right arm back. Quickly extend your right leg and explode upward as you lift your left knee in front of you and swing your left arm forward and jump as high as you can. Land gently on your right foot and absorb the impact as you return to takeoff. Do all the repetitions on one side, then switch.
One-legged arabesque jump
Stand the rebounder with your arms by your sides. Force your right foot into the mat while lifting your left leg behind you, spreading your arms to the side, and jumping in the air with your right leg straight. Land gently to absorb and repeat shock. Do all the repetitions on one side, then switch.
Stand in the center of the mat on your left foot and extend your right leg straight in front of you. Keep that leg straight as you slowly bend your left knee and let your glutes drop onto the mat. Go as low as you can, then straighten your leg and return to standing. Next, alternating sides.
Stand in front of the rebounder and place your right foot in the center of the mat with your arms extended to the sides. Slowly straighten your right leg and find your balance as you lift your left leg as high as possible behind you. Strive for parallelism and keep your head and spine neutral. Wait a while
Place your right hand on the center of the trampoline and straighten your legs to the side so your head, hips, and heels are aligned. Tighten your core and find your balance as you extend your left arm toward the sky and raise your left leg (if you can). Wait a while
Three tramps to try out
Bellicon Made of high quality welded steel, this product has UV-resistant materials so it can be used indoors or outdoors. Adjust the size, color and strength of the bungees to suit your skills. bellicon.com, $ 430-1050
Boogie bounce This iteration of the trampoline features a patented T-bar handle for better balance, a high-density mat that can hold up to 350 pounds, and an instructional DVD. usa.boogiebounce.com, $ 200
JumpSport With seven adjustable firmness settings, a padded skirt, and arched legs to prevent tipping over, this rebounder can withstand up to 1.6 million jumps! jumpsposrtusa.com, $ 200- $ 620