Trampoline jumping: a review of the most effective exercises, benefits and expert advice * Crossfit

Simple trampoline exercises burn up to 800 kcal per hour. Workout at home lasts 30 minutes, you can do it 2-4 times a week. This is enough to create a slight energy deficit if you walk for an additional half hour a day and control your diet. The trampoline does not overload the joints and the spine, training on it is not boring. Classes are held in interval mode, which allows you to slightly speed up the metabolism after training.

Is it really possible to lose weight by jumping on a trampoline?

To lose weight, you need to create an energy deficit. The body will gradually burn fat in order to function properly. Fitness training can help increase energy expenditure, speed up metabolism, and strengthen muscles. They are not the only condition for weight loss.

In any case, you must:

Create a calorie deficit by reducing energy from carbohydrates and keeping your protein and fat intake high.
Do strength exercises to maintain muscle mass and increase calorie expenditure.

Weight loss trampoline exercise is a plyometric exercise. It can be both power and aerobic in nature. It depends on who is jumping and with what intensity. In speed-strength sports, jumps are considered strength work, they are performed at high speed and in large amplitude - for example, a set of jumping out of a squat for 6-10 repetitions. In fitness, these approaches are interspersed with smaller jumps to keep the workout continuous.

Trampoline training is the closest thing to high-intensity interval training on a stress protocol. It can boost your metabolism, according to research, and is more effective than regular low-intensity aerobic exercise. Also, jumping classes will save about 40% of the time.

Jumping is good for those with only 30 minutes to train 2-4 times a week. They can be the only physical activity if you add light weight exercises to them and do everything in an interval style.

Why is jumping fitness useful?

The benefits of jumping fitness:

availability: the trampoline is inexpensive, it is enough for 3-4 years of training;
the ability to progress at home;
high calorie consumption per unit of time;
anti-stress effect;
working out the muscles of the legs and buttocks in an active mode;
variability: you can combine exercises indefinitely, come up with ligaments, experiment with interval modes - this is the motto of a true lover of jumping on a fitness trampoline.

In addition, there are also "club" lessons for those who do not like independent training. There are two directions: mini trampoline and Kangoo Jumps.

The first class includes aerobic warm-up with simple steps, squat to scissor jumps, and soft jumps on two or one legs. All this alternates with strength exercises with microweights on the floor and crunches on the press. The lesson lasts an hour, at the end - stretching. There are no standards for a mini-trampoline, the instructor himself comes up with a program for the group.
Kangoo Jumps - a group lesson in special boots. The trainees rent them for an hour from the studio and jump under the guidance of an instructor. This is one of the funniest lessons in the industry, suitable for those who are already fed up with zumba, don't like fitbox and don't want to run or walk on a path. The workout is high intensity and allows you to burn up to 900 kcal per hour.

What muscles work during exercise?

Like most high-intensity aerobic lessons, this workout primarily develops the muscles of the lower body.

In dynamics work:

the whole gluteal group;
hamstrings and quads;
calf muscles;
adductor and abductor muscles of the thighs.

In statics, the press and back muscles work. The arms and shoulders are also included, especially if balance is required with the arms. During strength exercises, the muscles of the chest, arms and shoulders are being finalized.

Important: lessons on a fitness trampoline of any format will not help build muscle. Even if the class is advertised as a "workout for big buttocks", it will rather be a simple toning of muscles. But for increasing calorie consumption, it is very suitable.

Interval trampoline training helps to develop all the muscles in the body evenly. If the goal is to get in good shape in the shortest amount of time, you can work in strength intervals with a progression of weights.

The main safety rules for practicing

The trampoline is not suitable for complete beginners, since their joints and ligaments are not yet ready for such a load. It is better to do strength exercises at home for 2-3 weeks beforehand with rubber shock absorbers or without weights at all. Any related YouTube lesson (example below) or a selection of simple exercises like push-ups, squats, lunges, crunches and crunches will do. This will help prepare your muscles and ligaments for exercise.

The heart and blood vessels also need to be strengthened first. For this purpose, half an hour of any continuous aerobic work. Mini stepper, simple walking, exercise bike, bike. After the preliminary stage, you can gradually incorporate jumps into your training schedule. Trampoline exercises for beginners can be done at a slower pace than usual.

In the hall, it is better to do the following:

2-3 weeks to practice mainly isolating exercises in simulators.
Additionally - any cardio in the simulator for half an hour after the main workout.
It is worth going to jumping fitness when the pulse, when walking at a speed of 5-6 km / h, stops going beyond 110-120 beats per minute, and on strength exercises it will not exceed 140 beats. Yes, the process can be delayed. But otherwise there is a risk of overloading the heart and nervous system.

Home safety engineering:

put the trampoline on a non-slip mat;
learn to jump and jump off so that the entire structure does not move back and forth;
check the ceiling height - the highest jump should not be fraught with a headbutt;
be sure to wear sneakers and sportswear, comfortable leggings and a breathable top;
first learn how to jump out of a squat, out of scissors, do jump jacks and burpees on the floor, then on a trampoline;
only then turn on the video and repeat after the instructor.

Safety in the hall:

check the equipment, fasteners for damage and breaks;
inform the instructor that there is a beginner in front of him;
listen to the briefing;
stand up so that you can see what the instructor is doing;
do not try to make high-amplitude movements right away.

What do you need for jumping fitness?

The equipment is standard - a sportswear, aerobics sneakers with a high shin or for fitness with a stable sole and the possibility of rigid lacing. The rest is as you like. It is better not to take long wide-leg trousers so as not to step on them. Instead, any leggings, shorts, bicycles will do. Top is comfortable, fabrics are special, breathable.

Do I need to buy boots for Kangoo Jumps? If you do not set yourself the goal of becoming a professional instructor in this area, you can do without them. Shoes are expensive, it would be better just to rent them in the studio.

Types of load and training efficiency

This table shows the load levels on the trampoline:

Training levels	Newbies	Average level	Advanced
Heart rate zones	Up to 150 beats on heart rate monitor	Up to 160 strokes	Individual control, but not more than 180 blows
Plyometric exercises	Low jumps from squats, scissors, multi-jumps on two legs, soft jump jacks, step-tep.	Full squat jumps, scissors, burpees with jumping on a trampoline, jumps with a high knee lift.	All of the above, plus jumping from squats and lunges with weights, take over the trampoline.
Strength exercises with small equipment - dumbbells, mini-barbells, shock absorbers. Strength exercises without weights, with support on the floor or on a trampoline.	Floor push-ups, goblet squats, dumbbell lunges, bent-over rows with dumbbells, crunches, shoulder presses, and biceps and triceps exercises with dumbbells.	Push-ups with feet on a trampoline from the floor, strength exercises with mini-barbells of medium weight, hybrid movements - thrusters, lunges with curls for biceps, rows and dumbbell presses.	Plyometric push-ups with hands on a trampoline, movements with mini and full-fledged crossfit barbells, jerks and jerks of kettlebells, kettlebell swings, hybrid exercises - thrusters, all types of deadlifts with broaches, lifting barbells to the chest.
Number of workouts and modes	2-3 workouts per week strictly every other day of rest.	3-4 workouts.	3-4 workouts.

Slimming workout

Slimming sessions begin with a warm-up on the floor, steps for 4-5 minutes. Then alternate:

1 minute of jumping or jumping out with 3 minutes of rest on steps, light strength exercises, or movements without weight.
Over time, you can alternate 1 to 2 and 1 to 1.
The toughest protocol is to duplicate strength training with plyometrics.

For example, first a person does a goblet squat for a minute, and then jumps out of a squat on a trampoline for a minute. After that, immediately without rest - the second approach. In fact, the rest is 10-12 seconds, which is required to change equipment.

Workout at home

The simplest set of workouts for a beginner looks like this:

Walking and joint exercises without a trampoline - 5 minutes.
Squats are normal on the floor without equipment - 1 minute.
Jumping on a trampoline with a small dip - 1 minute.
Glute bridge without weight - 1 minute.
Press (crunches) - 1 minute.
Push-ups from the floor are usual - 1 minute, you can push-ups from the support.
Jumping jumpin jacks - 1 minute.
Tilting the rubber shock absorber to the belt in the slope - 1 minute.
Arbitrary multi-jumps on 2 legs, small amplitude - 1 minute.

This cycle can be repeated 2-5 times depending on the state of health and the degree of fitness. All muscle groups are involved, a significant cardio load is obtained. At the end of the workout - 3 minutes walk until the heart rate calms down and stretching.

Exercise options and technique

On a trampoline

Multiple jumps with a slight dip

The main stand on the trampoline is with feet shoulder-width apart. With a slight bend of the knees, jump up, land softly.

Step-tep with a jump

This is an easy jump from the supporting leg to the toe of the one that comes forward, balance with your hands so as not to lose balance.

Jumping out of the scissors

Lower yourself into a scissor lunge, jump upward with a powerful push of both legs. You can hold on to the handle with your hand so as not to lose balance.

Step-knee, or "no up"

The classic step from aerobics with a light jump on the supporting leg. Raising the thigh, you should shorten the press. The steps are alternating.

Jumpin jacks

This is a normal jump from neutral stance to feet apart, arms apart. The movement is repetitive. You need to land on slightly bent knees. Beginners jump softly, slightly breaking away from the surface of the trampoline, while those who continue can try the “star” option, as in the photo.

Burpee and burpee over the trampoline

This is the usual "fell-squeeze". You need to take the position of the support lying, push up from the floor, jump to bring your legs to your hands and jump up. In the version of the burpee over the trampoline, you need to jump over it, and in the burpee version with jumping onto the trampoline, jump on it, and then jump down to the floor and repeat the sequence.

Strength exercises

During strength intervals, movements are performed in a flat style, first one of the squats, then pulls on the back, push-ups, standing presses with dumbbells, movements for biceps and triceps.

The following strength exercises are most popular:

Goblet squat. Coming down to the floor, hold the dumbbell on your chest. Get down into a full squat, keep your back straight, shoulder blades collected, press taut. Return to starting position.
Bent over rows. We use dumbbells, shock absorbers, mini barbells, any weights that are suitable for weight. We perform a forward bend, collecting the shoulder blades, pull the inventory to the waist, lower it to its original position.
Push-ups (variations). Beginners start with their hands on a trampoline and a straight back. They bend their arms at the elbows and drop down to touch the chest of the trampoline. Advanced do push-ups just off the floor, experienced ones put their socks on the trampoline, and their hands on the floor.
© AntonioDiaz - stock.adobe.com
Standing presses. Tighten the press, collect the shoulder blades, press the dumbbells up from the shoulders, fully straightening the arms. Lower in the same trajectory as the bench press.
© Yakobchuk Olena - stock.adobe.com
Curl biceps. Standing, bend your elbows and bring the dumbbells to your shoulders. Advanced ones combine these movements with lunges and squats to burn more calories.
Extension for triceps. Can be performed in an incline, simultaneously unbending both arms. If the mobility of the shoulder joint allows, bring the dumbbell behind your head, bend your arms at the elbow joints and unbend.
© Makatserchyk - stock.adobe.com
© bertys30 - stock.adobe.com
The press is pumped with standard twists. From a lying position on the floor, feet at a distance of 10-12 cm from the buttocks, the lower ribs are pulled up to the pelvic bones.

Important: You can simply do push-ups, squats, and crunches instead of advanced strength exercises. But for self-training at home, it's always better to choose an interval style and alternate jumping exercises with strength exercises. It is safer in terms of injury and effective in increasing muscle tone.

Hybrid exercises

Trasters. This is a hybrid of a bench press and a front squat. You need to take a mini-barbell on your chest, lower yourself into a seat, straighten up to its original position and at the same time squeeze the bar up.
Dumbbell jerks. Due to slight bending at the knees and sharp extension, the dumbbell is undermined from the level of the middle of the lower leg and pushed up. When going down, the movement is smooth. With the mini barbell, the movement is similar, but with two hands.
© Mihai Blanaru - stock.adobe.com
Mini barbell or dumbbell jerks. Due to rapid extension in slightly bent knees, the projectile collides with the chest, the grip is natural - that is, 3-5 cm wider than the shoulders. The arms take on the load, and the projectile is pressed down by straightening in the elbow joints.

Disadvantages of this type of training

The mini trampoline shouldn't be the first fitness workout that a person goes to after years of inactivity. You need to strengthen your muscles first. Despite its outwardly entertaining character, it is a serious functional piece of equipment. For training, it is worth concentrating and doing exercises, stabilizing the spine and tensing the core, and not just randomly.

This type of fitness can cause overtraining of the leg muscles, especially if a person does not know how to adjust strength training to aerobics. In addition, it is not suitable for independent training for people with no fitness skills and self-taught people. Rather, a trampoline should be bought for those who know how to perform basic and gymnastic exercises, but are tired of monotony.

Contraindications for exercise

Contraindications are standard for plyometrics:

phlebeurysm;
myopia;
pregnancy and 12 weeks postpartum recovery period;
diseases of the heart and blood vessels;
hypertension in the acute stage;
injuries to joints, ligaments, muscles;
SARS, influenza and the recovery period after them;
menstruation (first 3 days).

There is no consensus regarding scoliosis. The textbook for trainers of the FPA of Russia authored by Dmitry Kalashnikov lists it as a contraindication for running and jumping. Some modern trainers do not consider scoliosis to be a big problem if a person can maintain a neutral back during exercise.A doctor's consultation is required in all cases.

Summing up

A fitness trampoline is a great tool to help you burn calories quickly and quickly, do cardio, strengthen your muscles, do interval training or cool down after strength training. But it does not replace strength training in terms of metabolic efficiency and muscle impact, and it will not help you lose weight without dieting if you overeat. Trampoline workouts can replace high-intensity interval cardio, and when muscle mass is not a priority, strength training as well.