Who would benefit from trampoline training?

Today, trampolining is a very popular way to replace a boring trip to the gym and not only to do sports, but also to get a charge of great mood. As part of a special editorial project , I visited the trampoline center “Base”, learned about the subtleties of this sport and found out if it is as fun as it seems at first glance.

Indholdsfortegnelse

Warm-up

If you neglect warming up, you neglect your health. As with any sport, it all starts with warming up. Before jumping on the trampoline, it should pay special attention to it, because it is quite an injury-prone sport. Even with excellent physical shape and good preparation, you can not protect yourself from possible injuries. As soon as I met with the trainer, he immediately sent me to run a little and jump rope to get my heart rate up. The warm-up itself starts standardly with the neck, then the shoulder girdle, elbows, hands and then to the tips of the toes. By the way, it is on the legs and back that you need to emphasize, because the load on their muscles and spine is the greatest. When you feel that all your joints are toned and ready for a serious load, you can move on to… stretching.

The elasticity and strength of your muscles ensures that you can perform the elements more clearly and productively while trampolining. I spent a few minutes on stretching and already wanted to go on the trampoline, but the coach did not let me in, saying that if after warming up I am not tired at all – it means that I did not stretch well. And only after additional exercises, we finally went to jump.

Question to the coach: Is it possible to replace trampolining with jumping rope?

It is better to include jumping rope in the warm-up before training. From the point of view of developing physical qualities, jump rope and trampoline give a different type of load on the musculoskeletal apparatus and develop different qualities. The load from the jump rope is speed-carrying, the load from the trampoline – complex-coordination dynamic. Roughly speaking, the jump rope promotes an explosive start of the action, and the trampoline – a qualitative continuation of this action.

High jump

Training began with a basic high jump. The starting position for this exercise is standing, with legs brought together and arms stretched along the body. In this position, you need to jump, extending your toes in the air, and then land on a straight foot. You can complicate the exercise by stretching your arms upwards.

It seems to be very simple. But in fact, in order to control your body, keep your balance and land in one point, you need to tense all the muscles, fix yourself. Moreover, for the first few minutes I had to fight fear, because the trampoline pushes you high enough and you have to get used to this feeling of flying. When this exercise was brought to automaticity and I felt confident, we moved on to the next element.

Question to the coach: What is the most difficult thing in trampolining?

These are individual (innate) reflexes: fear of heights, fear of losing orientation. In addition, the ability to stop in time when fatigue sets in. It helps a lot to have a coach who sees by external signs when it is time to rest.

Other difficulties are overcome by regular training.

Grouping

Another basic element that must be mastered by a beginner is a jump with grouping. During the jump, the knees are pulled up to the chest. At the same time, it is necessary to make sure that the back remains straight, and shoulders do not lean forward, otherwise the balance can be lost.

Here, too, there are difficulties: it is physically and psychologically easier to perform grouping by rounding the back. But it can lead to injury, so you need to keep your back and clearly follow the instructions of the coach. Trampolining turned out to be a very energy-consuming sport, so when we moved on to the third exercise, I was already visibly tired.

Question to the trainer: Can jumping build muscle mass?

Muscle mass of legs – you can, at the same time increasing anaerobic threshold and functional strength. Calf muscles, anterior and posterior thigh muscles, and gluteal muscles become voluminous and well-developed. If you need to pump something other than legs, it is easier to use other methods. Jumping on the trampoline is desirable to combine with physical exercises for all muscle groups.

Jumping with a turnover

At first glance, this is a rather boring exercise, but it teaches you to control your body in flight, and, it must be said, it is not as easy as it seems. When you turn 180 degrees in flight, it is quite difficult to land at the same point, and this is the success of the correct execution of the element. By learning to do a jump with a turn, you become one step closer, though not to full, but to confident control of your body in space.

Leg separation

Another exercise that is based on the high jump. The starting position is the same, but at the top point you should not extend your toes, but bring your legs together and apart, as if you were trying to sit on a twine. In addition to coordination and the ability to control your body, you need a good stretch to perform this jump well.

And here we are faced with the fact that it is not enough just to master the technique. You need additional skills, which should be developed gradually and in advance. If you have a bad stretch, you will not be able to perform this jump well.

A few secrets

1. I was a little embarrassed to learn to do a basic high jump next door to a guy who was doing screws and somersaults, and it seemed that I was the worst and I was not given to jumping on a trampoline. In fact, it’s simpler than that: almost everyone in the gym with me is a professional athlete. To prevent injuries, they practice on the trampoline the technique of tricks, which they then do on a wake, skis, snowboard or rollerblades. In addition, some people don’t come to trampoline a couple times a month as an alternative to fitness – they train several times a week, hone their skills, and gradually learn to perform tricks.

2. The key to doing any exercise correctly is patience and lots of repetitions. Each time your movements will be slightly different, it is impossible to bring your technique to perfection and be sure that even the simplest jump is not a danger to you. You need to constantly consolidate your result and do not consider an element mastered when you successfully perform it three, five or even ten times in a row.

3. Jumping on a trampoline is really fun, but first of all it is a sport. My training session lasted an hour and a half, and during this time I managed to master only a few of the simplest exercises, but it took a lot of effort. Pretty much every muscle group is strained. 10 minutes of jumping on the trampoline is equal to half an hour of intensive running. 20 minutes of such activities replace an hour of work on any cardio equipment. It is not difficult to imagine what benefits will bring one hour of stay in the trampoline center. For training you can get rid of 1-2 kilograms of excess weight.

4. Trampoline as a way to lose weight has already been adopted by many fitness centers. Jumping – jumping on small personalized trampolines with handles to rousing music. While in a trampoline center you have the opportunity to learn how to do tricks, and weight loss is more of an adjunct factor, jumping fitness classes are aimed specifically at burning body fat.

Trampoline is a great way to lose excess weight and fall in love with the sport. Dynamism, unusual sensations of flight, the opportunity to spend 1000 calories in one training session or a month of lessons to surprise your friends by performing a somersault or another trick – all these are undeniable advantages of jumping on a trampoline. But we must not forget that, first of all, it is a traumatic sport, not entertainment, and only patience, labor and serious approach will help to achieve visible results, make the figure perfect and be in harmony with your body.

Coach’s conclusion: it does not matter what exercises to do on the trampoline for weight loss. Trampoline is interesting because it makes an essentially routine process – the process of spending energy – interesting and varied. The only criterion is that these exercises must be learned well enough to do them in series for quantity or time.