Mini-trampoline exercises effectively work the body and help meet weekly exercise requirements. Also called rebounding, mini-tramp workouts are fun, fast-paced and suitable for any age. Basic trampolines are 38 to 40 inches in diameter, with a starting price of around $35. They suit any level exerciser, from beginner to advanced. Modify chosen exercises and duration to fit fitness needs and gradually build stamina. Mini-trampoline exercises beat running in effectiveness, according to the "Journal of Applied Physiology." They successfully increase caloric burn and a raise metabolism.
Basic Exercises
Basic exercises such as jogging and hopping should be mastered on the trampoline before utilizing more advanced techniques. Rebounders provide effective exercise without risking injury to the musculoskeletal system, according to the "Journal of Cardiopulmonary Rehabilitation and Prevention." Keep full attention on feet placement to avoid injury while learning the movements.
Begin with a basic jog. Jog side to side and increase the intensity when needed. Then incorporate small jumps, also called bunny hops. Progress to higher jumps, and slightly bend the knees when landing to avoid unnecessary jarring. Raise arms overhead in various ways to increase the caloric burn. Jumping jacks and tri-star jumps make use of all limbs and raise the heart rate during the mini-trampoline workout.
Creative Cardio Exercises
Mini-trampoline exercises feature limitless creative possibilities. Have fun, and frequently try new movements. Scissor kicks, twisting movements, criss-crossing the legs and arms, sprinting and tuck jumps can all be performed on the rebounder. Use creative dance movements or boxing combinations to add variety. A change of scenery also spices up the exercise routine, so enjoy the mini-trampoline outside or on vacation. Most mini-trampolines' design enables easy folding, transportation and storage.
Strength Training Exercises
Classic strength training exercises can be performed with the rebounder to create muscle confusion and avoid monotony. Do incline or decline push-ups while holding onto the sides of the trampoline. Crunches, the bicycle ab maneuver and v-sits can be incorporated, too. Supermans and planks work the core while using the trampoline. Try working the legs with squats, lunges, and leg lifts. Add handheld weights to various exercises to increase the intensity. Structure a well-balanced cardio and strength-training program using the mini-trampoline for overall fitness.
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