Trampoline exercise is a convenient and enjoyable way to promote cardiovascular health, improve endurance, and relieve stress and tension. They can help you develop better balance, coordination, and motor skills. These exercises target your back, core, and leg muscles. You will also work your arms, neck, and hips.
Studies have shown that trampolines have a positive effect on bone health and that they may help increase bone density and strength.
Trampoline Movement
1.Jumping Jacks
When doing jumping jacks, bend your torso slightly forward. You can also do this exercise by
raising your arms to shoulder height instead of lifting them overhead.
Methods:
Stand with your feet together and your arms alongside your body.Lift your arms overhead as
you jump your feet apart.Then jump back to the starting position.Continue for 1 to 3 minutes.
2.Pelvic floor jumps
This exercise targets your pelvic floor and thigh muscles.
Methods:
Place a small exercise ball or block between your knees.
Slowly and gently jump up and down.
Focus on engaging the muscles in your pelvic region.
Squeeze the ball by engaging your inner thighs.
Continue for 1 to 3 minutes.
3.Tuck jumps
Methods:
From standing, jump up and tuck your knees into your chest.
Upon landing, do a recovery jump.
Once you get the hang of it, you can do a tuck with every jump.
Continue for 1 to 3 minutes.
4.Squat jumps
Methods：
Stand with your feet under your hips and your arms alongside your body.
Jump up and spread your feet wider than your hips.
Land in a squat position.
Bend your knees so your thighs are parallel to the floor.
Extend your arms straight out in front of you.
Stand up straight to return to the starting position.
Do 1 to 3 sets of 8 to 12 repetitions.
5.Butt kicker jumps
Methods：
From standing, begin to jog in place.
Then bend your knee to kick one foot back at a time, bringing your foot toward your butt.
For more of a challenge, bounce up and bend both knees at the same time, bringing both feet toward your butt.
Continue for 1 to 3 minutes.
6.Seat drops
Methods：
From standing, jump up and extend your legs straight out.
Keep your legs extended as you land on your bottom.
Place your palms down for support.
Jump back up to standing.
Continue for 1 to 3 minutes.
7.Twists
This exercise develops coordination and works your upper body, back, and core.
Methods：
Stand with your feet directly under your hips and your arms alongside your body.
Jump up and turn your legs to the left as your rotate your upper body to the right.
Return to the starting position upon landing.
Then jump up and turn your legs to the right as you rotate your upper body to the left.
Do 1 to 3 sets of 8 to 16 repetitions.
8.Pike jumps
Methods：
From standing, jump up and extend your legs straight out in front of you.
Extend your arms out to reach your hands toward your feet.
Continue for 1 to 3 minutes.
What kinds of trampolines are there?
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