Get fit, lose pounds – and that in no time: it’s a good thing that trampoline jumping (in modern German: “rebounding”) is back in fashion. When you hop, you train your condition, strength, balance and mobility. Big jumps are not necessary, gentle bouncing up and down is enough. When playing with gravity, more than 400 muscles are strained and relaxed – more than in other endurance sports. And you ‘ll burn off calories without being completely knocked out afterwards .
“Due to the deeper breathing, the cells get an extra dose of oxygen, which stimulates the aerobic metabolism,” explains sports scientist Johannes Roschinsky from the Institute for Sports Science and Sport at the Bundeswehr University in Munich. In order to tap into energy production from the fat deposits in this way, you should get on the trampoline for 15 to 30 minutes every other day . “It’s best to train at 60 to 70 percent of your maximum heart rate,” advises expert Roschinsky. This can be checked with a heart rate monitor.
But trampoline jumping has even more to offer: It stimulates the lymph and tightens the tissue . An Australian study also shows that the ups and downs improve bone density – especially in the hip and spine areas, which are at risk of osteoporosis in old age. And it protects joints and ligaments – an advantage for overweight people and those with knee handicaps. Mini trampolines are available with steel springs or rubber bands or rings (which are easier on the joints). Some also have handles for beginners. Good devices cost between 140 euros and 380 euros . Pay attention to the TÜV/GS seal of approval! Book tip for further reading: “Mini-Trampoline” by Marion Grillparzer, GU, 128 pages, 12.99 euros.
______
Would you like to train your endurance, your muscles and your sense of balance at the same time? Then these 13 effective trampoline exercises are just right for you.
We will show you how you can achieve more stamina, strength and energy in just a few minutes a day . How it works? Quite simply through effective training with a mini trampoline . Try it!
Table of Contents
13 effective trampoline exercises
1. Hampelmann
For the following exercise, place your feet shoulder-width apart and then swing your legs outwards. At the same time, bring your arms up to the side in the vertical position – a classic jumping jack.
2. One-armed jumping jack
Now stay in the leg movement from the previous exercise, but no longer pull both arms up to the side, but only one arm. This gives your brain a new task that it has to process additionally. Do the exercise alternately for about a minute.
3. Jogging
Do small, alternating jumps for one minute—like jogging on a trampoline. In the meantime, you are welcome to take your arms with you, because you will also need them for the following exercises.
4. Support
First get off the trampoline, stand behind it and put your hands in the middle of the mat. Your stance is in support. You can rest your hips on the frame if you find it too difficult, but try doing it without resting your hips first. In support, try to make the mat vibrate with your hands. While doing this, keep your arms slightly bent and bring your shoulders a little closer together in front of you so that your chest tightens. Then swing your arms into the mat for a minute. Do you feel the tension in your whole body?
5. & 6. One-legged support
As in exercise 4, remain in the plank position and now raise one leg behind you. Hold on one leg for 30 seconds, then switch. This exercise specifically strengthens your back, abdomen, shoulders and arms.
Variation: Hold the position for a minute as you alternately bring your legs up in quick succession.
7th seat
If you are exhausted now, bravo – then you have really made an effort, exhausted yourself and immersed yourself in the exercises. But the next exercise is just beginning. To do this, sit in the middle of the trampoline and really round your upper body. The feet are still on the ground. You swing your bottom into the mat and raise your arms in front of you. Then stretch your arms away from you as you vibrate the mat with your butt. Can you feel your stomach or your muscles? Swing in this position for a minute.
8. Alternate Steps
Start with small alternating steps. If you feel a little more confident, then take larger alternating steps and take your arms with you more intensively. The arms should never be forgotten during the exercises. Alternately raise your arms in front of you. If you want it even more intense, raise your arms vertically for one minute.
9. Hands up!
Remain in the alternating step from the previous exercise. Now pull your arms forward at the same time. The exercise becomes more intense if you pull both arms vertically over your head at the same time. Attention: Don’t tear your arms, but swing with feeling! Do this exercise for a minute.
10. Deep alternate step
They still take wide alternating strides. Now bend your knees deeper, putting more strain on your thighs. For the last minute, alternately pull your arms forward over your head and then outward over your head. Do this alternately over and over again. The exercise is very intense and requires a bit more air and coordination than the previous exercises.
11. Concentration
Place both feet on the edges of the mat at 3 o’clock and 9 o’clock. Shift your weight to one side and put a heavy load on that leg. Now try to let the other foot float. Go deeper with your bottom, stretch it far back and work your entire foot into the mat. Then stretch both arms out in front of you and clasp your hands. Apply pressure with your hands and hold this upper body tension for about a minute.
12. Hip rotation
Now place both feet close to the center of the mat and stretch your arms horizontally to the left and right. Slightly rotate your hips, keeping your upper body facing forward. To do this, move your feet slightly to the right and left and rotate your pelvis. Very slowly turn your feet from side to side. After that, start increasing your twists and deep knees as you do so. Keep your arms tense. If your shoulder hurts a little, take a break from the exercise and relax a little. Do this exercise for a minute, then release and swing slightly
13. Back and forth
Finally swing back and forth from the center with both legs and feet tight. First make small turns, then bigger ones. Make big edge-to-edge swings and bring your arms in for more intensity. Pull your arms forward as you swing forward, and backward as you swing backward as far as you can. Then, after an intensive minute, swing back slowly.
7 reasons to trampoline
- Trampolining is a highly effective cardiovascular workout that will gradually increase your endurance.
- Jumping uses about 400 muscles. Therefore, trampolining strengthens your muscles holistically.
- Compared to running, trampoline jumping is easy on the joints and therefore the right sport for people of all ages.
- Bouncing on the trampoline trains your balance because you have to keep your balance the whole time.
- Trampolining is fun and, above all, effective for reducing stress.
- Since the movements are complex, jumping on the trampoline improves your coordination.
- When bouncing, the muscles in the stomach and thighs are particularly stressed, which is why trampolining is an effective workout for the stomach, legs and buttocks.
Editor’s note: This article contains, among other things, product recommendations. When selecting the products, we are free from the influence of third parties. For mediation via our affiliate links , we receive a commission from the relevant service provider/online shop when a purchase or mediation is made, with the help of which we can continue to offer independent journalism.
