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Exercising on a trampoline, i.e. jumping fitness, is an effective and pleasant way to lose unnecessary kilograms. We present 10 examples of exercises that you can do with the simplest children's trampoline or a large garden trampoline. Break with your regular training routine and start jumping!
Exercise on the trampolineis a form of activity recommended especially for people who are slimming - you can burn up to 800 kcal during an hour of training! That's more than an hour of running. In addition, jumping on a trampoline improves coordination, sculpt the figure and give a lot of fun.
Below you will find a set of 10 different exercises designed for a large springboard, which will stimulate the muscles to work and help you lose weight effectively.
Watch the video on how to exercise on a mini-trampoline
Source: Dzień Dobry TVN / X-news
Trampoline slimming exercises - examples
Before starting your workout, warm up to reduce the risk of injury. It can be a several-minute jog in place, a few squats, bends, and arm and head circles. It is worth supplementing the warm-up with stretching exercises. Focus on stretching primarily the leg muscles: thighs and calves, then the abdomen, chest, back and arms.
Bring your legs together, stretch your arms out in front of you. Jump in place for 3 minutes.
Run in place on the trampoline for a few minutes, slapping your heels against your buttocks.
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Run in place on the trampoline for a few minutes, lifting your knees as high as possible.
Rompers - make traditional rompers on the trampoline. Exercise for 2-3 minutes.
Jump squats. Immediately after bouncing off the springboard, do a squat when you take off. Keep your arms straight in front of you. Repeat for 2 minutes.
Torso turns. Put your arms out in front of you. Bounce off the springboard and twist your torso to feel your abs. The body should be stationary from the waist up, just twist the hips. Practice 3 minutes.
Belching on the buttocks. Instead of your legs, bounce your buttocks off the springboard to a standing position, then drop back onto your buttocks again. Do 3-4 minutes.
Jumping on all fours. Kneel down, place your whole hands in front of you on the trampoline and bounce off the mat straightening your arms and legs. After bouncing back, go back to the previous position. You can make the exercise difficult by clapping your hands while jumping. Practice 3-4 minutes.
Pulling up the knees with swinging. After taking to the air, curl your leg and pull your knees as close to your chin as possible. At the same time, swing your hands. Practice 3 minutes.
Finally, spend 10 minutes free jumping. Every 2-3 minutes, increase the pace for about a minute.