Posts Tagged ‘exercises’
With all the great aerobic and cardio exercise routines that can be done on a rebounder it’s easy to overlook some of its other great uses. And no I am not talking about as a dog or cat bed, sorry Fido.
Here is an exercise that works you triceps, chest, shoulders and abdominal muscles.
Start by squatting down with your back to your rebounder. Reach behind you and grab the frame of you rebounder for support. Extend your legs out in front of you so that just your heals are touching the ground while supporting most or your weight with your hands. Lift your hips so that your body is more or less straight. From this position bend your arms to lower yourself as close to the floor as possible and then push yourself back in to the starting position. Repeat this exercise as many times as you can for a great upper body workout.
Trampoline Jog - If you want to try something that is a little more challenging then the first two in this series you might step things up with the trampoline job. This is a lot like the trampoline walk, except that you to alternate by lifting each foot a couple inches off of the ground. This means that all of your weight is supported by a single leg as you take each step just like normal jogging. It is a good idea to wear shoes when jogging on a rebounder to help support your arches and prevent overpronating, especially if you are on a soft rebounder like the Bellicon Ultimate.
The trampoline jog is one of the primary exercise you will do on your rebounder and there are many variations to this basic exercise that can be done to add variety.
Today’s mini trampoline exercise is the “trampoline walk” which is another basic exercise that is great for those just getting started. Starting with these more basic exercise will help to develop your balance and make it easier for you to transition into the advanced routines.
Trampoline Walk – The trampoline walk is simply walking in place on the trampoline, without lifting the balls of your feet from the surface. It is much more effective calorie burner than walking in place on solid ground because the surface is unstable. You will really feel your legs working to keep balance. This actually burns a lot more calories, while at the same time working your calves and quadriceps.
Over the next few weeks we are going to be posting a series of fun exercises that you can do on your rebounder / mini trampoline. We are going to start with some pretty basic exercise that everyone should be able to do and then work our way into some more advanced ones that you may want to work up to slowly.
Our first exercise is the Simple Bounce – The most basic of all trampoline exercises, the simple bounce is a great for the beginner, or as a way to warm up for the more advanced exerciser. To do this, simply stand in the center of the trampoline and space your feet evenly. Now, while bending your knees slightly, simply bounce gently up and down while keeping your feet on the trampoline. The more confident and fit you are, the deeper you can bounce.
I have had more than one person ask me if a mini trampoline is the same thing as a rebounder. In a sense the answer to this is yes a rebounder is simply another name for a mini trampoline. However the term rebounder is typically reserved to describe a specific type of mini trampoline one which is designed specifically for use as an exercise device. A child’s mini trampoline on the other hand is not usually referred to as a rebounder and in most cases is not sturdy enough to support the weight of an adult.
It is pretty easy to tell the two apart for example here is an image of a child’s trampoline.
And here is an image of a exercise rebounder by needak.
1. Use shopping lists! So you buy healthy stuff and avoid the junk.
2. Don’t shop on an empty stomach. It is a scientific fact that if you shop on a empty stomach you will not only buy more but be more likely to purchase junk food.
3. Drink lots of fresh clean water. People are often surprised to learn that something as simple as drinking water can help them lose weight but it’s true.
4. Cut down on salt. This one is pretty obvious salt causes you to retain water and causes high blood pressure so should be avoided.
5. Get plenty of sleep. Now this one is counterintuitive. It has actually been proved that when don’t get enough sleep you are more likely to over eat.
6. Eat more often. That’s right eating small meals though out the day is much better for weight loss then starving yourself and then pigging out at dinner time.
7. Mix it up! Switching up your workouts routine will keep you from getting board which will make you much more likely to stick with your exercise program.
8. Work out before breakfast. By starting your day with some form of aerobic exercise you essentially jump start your metabolism. It is also much easier to stick with your workout program when you get it out of the way first thing in the morning.
9. Make fruit your snack. Instead of candy bars or other sweet thing try eating fresh fruit. Fruit is loaded with natural enzymes, antioxidants and is a good source of fiber.
10. Listen to music while you exercise. The most important thing about exercise is that it’s done regularly. Anything you can do to make your workouts more fun like listening to your favorite music will increase the likelihood of your sticking with it.
The decision to wear shoes while rebounding or to bounce bare foot is matter of personal choice. However there are a few things to keep in mind when deciding whether to wear your shoes or not.
First, if you have had any trouble with Plantar Fasciitis, Heel Spurs, falling arches or any other form of foot pain you may want to think seriously about wearing shoes while jumping. For people who have had problems in the past with their feet the extra support and cushion provided by a good pair of running shoes, combined with the soft bounce you get with a good rebounder will help to reduce any unnecessary stress to your feet.
If you don’t have foot problems, jumping on a rebounder with bare feet allows for better balance and control and can be a lot of fun. Unless you live by a beach and can go jogging in the sand there are not many aerobic exercises that can be done barefoot. Rebounding barefoot can help to strengthen foot muscles, improve circulation and improve balance.
If you have had foot problems and would like to try rebounding barefoot start out very slow and see how you do. As always the most important thing while rebounding is to pay attention to what your body is telling you. If you ever feel any sort of discomfort in your feet or anywhere else it’s a good signal that you many need to slow down for a bit.
Simply bouncing on a rebounder provides an excellent workout and can be a load of fun. But for anyone looking to mix it up a little bit with some new workout routines here are a few mini trampoline workouts to try.
1. The Basic Walk:This is a great way to warm up before moving on to a more serious workout. Start from a standing position and without actually lifting your feet from the mat, alternately shift you weight from one foot to the other while lifting only the heel of the opposite foot. It is basically like walking in place but without ever lifting the balls of your feet off the rebounder.
2. The Twist: This is a really fun workout and is quite simple to do. Each time you bounce rotate your hips legs and feet so from one side to the other while simultaneously rotating your upper body the opposite direction. As with all rebounding exercises start slow until you develop a rhythm.
3. The Heel toe: This is an advanced exercise so be sure to work up to is slowly. Start by jumping up and down in the center of your rebounder. Alternately kick one foot slightly out in front of the other so that the heel of the extended foot comes down near the toes on your other foot. Repeat this movement with the opposite foot. When you get it right it will feel a bit like skipping and will provide a surprisingly good workout.
These three exercises can be a lot of fun but don’t be afraid to experiment on your own with new movements. One of the fun things about rebounding is that there are so many great exercise variations that can be done. Try putting one some music and coming up with some new exercises on your own.
If you have a favorite exercise that you have discovered please feel free to post it as a comment to this blog entry.