Get a full body workout with these easy Trampoline exercises

Summer is fast approaching and people everywhere are trying to get their summer bodies ready. If you are like most people and have a hard time getting to the gym, or out of the house to exercise, then the answer to your dilemma is the humble trampoline. Finding a trampoline for sale is one of the safest and most entertaining ways to get fit. In this article we will tell you the benefits of trampoline exercises, give you some great exercises to do and mention ways to keep you safe. Feel like a kid again and get in shape by finding awesome trampolines.


The benefits of trampoline exercises

Your cardiovascular fitness is increased with these exercises as it raises your heart rate. Everyone, from trained athletes to middle aged women have shown a significant improvement in fitness. To give you an idea of just how efficient trampolines are, we will compare it to jogging. Bouncing has been shown to be three times more effective than running. That means that a 10 min bounce is the same as jogging for 30 mins. Trampolining also takes away a lot of the impact on your body you would normally experience in other exercise routines. The trampoline can absorb as much as 80% of the shock associated both vertical acceleration and deceleration (jumping). Lastly, it’s very convenient. All you need is a small area inside your home that you can lay the trampoline down on and that is all. With mini trampolines for sale and even trampolines for kids, you can basically do this exercise to your heart’s content. No other special clothing or equipment is required.


Trampoline exercises that you can do

You should now have a better understanding of what kind of health benefits you can get from using a trampoline. We will now go through a few exercises that you can do after you have found a decent trampoline for sale. These are all beginners exercises so don’t think you need to be an athlete to do them. We will also cover trampoline exercises that will work your entire body.


Warm up bouncing

First off, it’s a good idea to warm up so you don’t injure yourself. Start off by doing simple up and down bounces with your arms raised up in the air and your feet shoulder width apart. Jump up in a vertical motion and keep your arms raised and land in the same manner. This will also get you used to the motion of bouncing. If you have a bar on your trampoline then you can hold onto the bar instead of rising your arms.

Repeat this for about 5 minutes and then rest for 30 seconds.

The jog bounce

This is basically jogging on the trampoline. You start in the center of the mat, lean back a bit and raise your knees in front of you in a running motion. This will work your lower body. As you do this exercise try to lift your knees higher until your upper thigh is parallel to the mat.

Repeat this for about 3 minutes and then rest for 30 seconds.

Jumping jacks

These are regular jumping jacks but they are done on the trampoline’s surface. This is much better for you than doing it on the floor as the trampoline absorbs the majority of the impact that your legs and knees would normally experience when doing a jumping jack. Start off by jumping in place for about a minute to get comfortable with the feeling then start opening and closing your legs at the same time when you jump. At the height of the jump, your arms and legs should all be pointing in a diagonal fashion, making a star shape with your body. This might take some coordination to get right but keep at it and the motion will come.

Repeat this for about 2 minutes and then rest for 30 seconds.

The crunch

Now it’s time to strengthen your core. Get on your back as if you are doing a normal sit up, and get into a comfortable position with your legs raised in the air. Now bring your knees towards your head and push your chest into your knees. Make sure you hold the crunch for a few seconds before you release to maximize the efficacy of the exercise. You are essentially sitting up but on your back. This will help in relieving the pressure for anyone who normally experiences back pain whilst doing regular sit-ups.

Repeat this for about 5 minutes and then rest for 30 seconds.

The trampoline push up

This exercise is perfect for toning your arms. Put your feet on the floor off of the trampoline. Press them together and put your hands flat on the trampoline. Now push your body off of the trampoline and try to keep your back and legs as straight as possible. This is better than a normal push up as you are elevating yourself off the ground and creating more resistance. You can also bounce on trampolines in this fashion using your hands. This is perfect for your triceps.

Repeat this for about 5 minutes and then rest for 30 seconds.

As you can see, you can essentially do any exercise on a trampoline that you would normally do on the ground but you have the added benefit of greatly reducing stains on the muscles and joints. It’s a high energy workout, low-impact on the body. It allows you to relieve stress and lose weight in one of the most effective and pain-free ways possible. If you want to make these exercises even more effective then you can add some weight. Just by holding something when you bounce, or using weighted gloves, you can dramatically increase the effectiveness of your workout.

Some trampoline safety tips

• Always set your trampoline on a flat and non-slippery surface. Keep it away from walls and furniture. The vibrations caused by the jumping motion might move the trampoline around a bit and you don’t want it damaging your home.
• Make sure that your springs are entirely covered in shock absorbing padding. Most injuries are a direct result of people landing on the metal frame.
• Wear shoes with great ankle support. You are not a gymnast and chances are your ankles have not been conditioned to repetitive forces. To decrease the risk of injuries you want to wear something that minimizes lateral ankle movement.
• Don’t jump too high; low, controlled jumps are more effective than maximum height and this will actually increase the intensity of your workout.
• Lastly land with your feet in a controlled and uniform manner. If you land on twisted footing then you are likely to hurt yourself.

Some great trampolines for sale on Junk Mail

Trampoline Vereeniging-kopanong


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Trampoline 13ft freestanding


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8ft Bounceking Trampoline Mats


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Large free standing trampoline


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When it comes to finding a trampoline for sale, Junk Mail has a wide variety to choose from. The large amount of exercises that can be performed with just a humble trampoline make it easy to workout at home. Trampolines for kids are also available, so get the whole family involved. Selling your trampolines? Place your FREE ad on Junk Mail now!

Bruce Ungersbock

Bruce is an SEO guy that has his eye on the prize and traffic on his mind. A lover of good music and a connoisseur of all things awesome.

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