Most of us used a trampoline as kids, or at least remember the fun of bouncing on the bed. However, lots of people aren't aware that a trampoline can help them get into shape, as well as being a lot of fun. A mini trampoline, also called a rebounder, combined with the right trampoline exercises, can be a big part of a great fitness routine. Here are a few suggestions to help you get started.
Most people need a little bit of time to adjust to bouncing on a rebounder. It can take as much as a week to learn to balance properly. Wear comfortable shoes that reduce slippage, or go barefoot. Socks are not usually a good idea. Start out with a warm-up, to keep from straining a muscle or ligament. Remember that, like all exercise, rebounding should be done at a slow to moderate pace at the beginning. Only perform your trampoline exercises for a few minutes at a time. This will allow you to get used to them.
The first trampoline exercise is the basic bounce. This can be difficult or very easy, depending on the force you put into it. Stand in the middle of the trampoline, feet slightly apart – the basic stance for most trampoline exercises. Without taking your feet off the trampoline surface, lightly bounce. It may be necessary to do this near a wall or other object that you can hold for balance. As you get used to bouncing, lift your feet a little. The height and force of your bounce increases the difficulty of this exercise.
The basic walk makes a good warm up or cool down trampoline exercise. Get into a basic stance, and lift your heels alternately. Don't lift your toes off the trampoline, however. Move your arms as though you were jogging. From the basic walk, it's easy to move into the basic jog. Just lift each foot an inch or two instead of leaving them on the trampoline surface.
The heel toe bounce is a little more advanced. Standing in the middle of the trampoline, feet close together. Start as though you're doing a basic bounce. However, instead of keeping your feet still, bring one foot forward and touch the heel to the surface of the trampoline. As you do this, raise the corresponding arm. Then, repeat for the other side of your body.
Want something even more advanced? Once you've mastered the other trampoline exercises, consider doing a jumping jack bounce. Start in basic stance, and bounce up. As you bounce, spread your feet, being sure to watch your footing, and bring your hands over your head. As you come down, bring feet together and hands back to your side.
These are just a few of the trampoline exercises you can do with a mini trampoline or rebounder. As you get used to using one, you'll be able to invent some of your own. Just be careful using your trampoline and always stay safe. You'll notice the difference in no time!
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