The Urban Rebounder was created by fitness trainer and martial artist JB Berns. It is sturdier than the traditional trampoline, and uses a slightly different technique. In rebounding, the emphasis is on the downward, as opposed to the upward, movement. Instructors may advise students to jump as if they have a low tunnel above their heads. Since this involves greater flexion of the legs, it increases the use of the hamstring and gluteal muscles.
The Basic Bounce
This fundamental rebounding movement is performed with your knees bent, your feet parallel, your core muscles engaged and your upper body in an upright position. Beginners usually start with their hands on their hips. Pushing your feet down into the rebounder, perform a series of small jumps. As you grow proficient, you can add upper-body movements.
Straddle Jumps
Do two jumps with your feet together and two with your feet apart.
Jumping Jacks
This is similar to the straddle jump, but you perform one jump with your feet together and one with your feet apart. As your feet open, raise your arms to shoulder height.
Knee Lifts
Maintain the basic bounce, and alternately lift each leg.
Twists
With your feet together, maintain the bounce as you twist your hips from side to side.
Mogul Jumps
Keep your feet together and jump from side to side.
Cross Country Skiing
Scissor your feet, alternating one foot in front of the other.
Ab Work
You can perform your ab work while lying on the skirt of the rebounder. Since it's an unstable surface, you while require greater use of your core for stabilization.
Push-Ups
You can perform push-ups with your feet on the rebounder and your hands on the floor. The increased depth will add challenge. You can also perform the movement with your feet on the floor and your hands on the rebounder. This will help you develop enhanced scapular stabilization.
Member Comments