How to Jump on a Mini Trampoline to Get Into Shape
Jumping on a trampoline is not just for kids. Exercise on a mini trampoline creates a fun and low-impact workout for all ages. Bouncing not only burns calories, but also helps reduce stress on the body and aids with relaxation. The intensity of workouts can be adjusted by the speed of the movements and the height of the bounce, making the mini trampoline appropriate for all skill levels.
Instructions
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Warm up your body by walking or jogging in place, skipping or doing side steps on the ground. The warm up should last a minimum of three to five minutes.
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Stretch your joints by holding stretches for 10 to 12 seconds each. Stretching should include the calf, quad, hamstring, back, shoulder and arms.
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Start the mini trampoline workout by slowly bouncing in place for one minute. This is called the basic bounce and involves bouncing without raising your feet off the mat. A more advanced bounce involves raising your feet off the trampoline and increasing the bounce height. Bend the knees slightly to prevent injury.
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Raise your heartbeat by doing a basic jog on the trampoline for one minute. The movements are the same as jogging on pavement. Lift one foot off the trampoline at a time while moving your arms, bent at the elbow, in a horizontal motion.
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Continue the jogging motion except raise your knees as high as you can for one minute. This is a jogging knee raise exercise that will continue to keep your heart rate high.
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Add arm movements to your exercise session by bouncing and doing an arm punch with each bounce. Complete this exercise for one minute. Try to bounce with your feet leaving the trampoline.
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Raise your arms over your head while completing a jumping jack bounce. Make sure you land with feet together in the middle of the trampoline and not on the edges. The jumping jack is performed the same as on the ground. Complete one minute of this exercise.
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Cool down for three minutes by doing the basic bounce without raising your feet or walking in place on the ground. A cool down slowly lowers the pulse rate. Stretch your body doing the same stretches as in the warm up once your pulse is back to normal.
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Add minutes to each exercise as your strength and stamina increase. Beginners may want to start by doing the basic bounce for five minutes and work up by adding exercises.
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Tips & Warnings
A mini trampoline is also referred to as a rebounder. Always wear shoes to support the foot structure while using the mini trampoline. Keep the feet in a straight line with the hips to prevent over pronation. A trampoline mat that is too soft may cause injury as it will cause the feet and legs to over pronate.
