Rebounding Exercises: A Beginner's Guide

Rebounding, commonly known as rebound exercise, is a low-impact, elastically leveraged workout form that is derived from traditional sports or athletic trampolines. It is typically practiced on a device called a rebounder, which is also referred to as a "mini-trampoline" or "fitness trampoline".

Some of the most basic moves and actions in rebound exercise are jumping jacks, twists, side-to-side motions, running in place, dance moves, and bouncing in place, which is sometimes also called "jumping" or the Health Bounce.

Popularity of Rebounding Exercise?

People start rebounding as soon as they put their feet on a rebounder and move around. On a rebounder, full-on sprints and interval training work best because the machine doesn't shock the body as much as hard ground does. On the other hand, it can be very slow and soft, with only a light rocking motion. Rebounders have changed over time from cheap spring-based units to current spring-based units and high-end bungee-based units. People also change the way they use rebounders to exercise and move.

Basic Rebounding Movements

Like other forms of exercises, rebounding strengthens the heart.  These are some basic movements of rebounding:

Rebounder marching

This practice is a good way to warm up and can help you get used to balancing on the rebounder.

-Place your feet hip-width apart in the middle of the trampoline and stand up straight.

-Pull your abs in and lift one leg up to your chest, making it look like you're moving.

-Step back and forth between your legs, raising each knee as high as you can.

-Do not let your moves get out of hand. To help your knees go up, pump your arms.

Basic Bounce

For beginners, single-leg bounces are a good practice. The move is simple to learn and can help you get in shape by making your hips, quads, and hamstrings stronger.

-Use good balance while standing up straight on the rebounder.

-You should have your feet hip-width apart, your core tight, and your eyes forward.

-Take your left leg off the trampoline and hop on your right leg.

-For 30 to 60 seconds, keep bouncing on your right leg.

-As you stand on one leg, keep your joints stacked on that leg to keep your ankle, knee and hip in line.

-Do it again on your left leg after switching sides.

Health Bounce

After you get good at marching and jogging on the rebounder, you can move on to harder workouts like high knees. It takes skill with your feet, your body, and your balance.

-Place your feet hip-width apart on the trampoline. -Hold your core tight as you run while pumping your arms hard and bringing your knees up to your chest.

-Try to get your knees up to your nipple line as you run as fast as you can.

-You should land on the balls of your feet.

Jumping Jacks

This exercise involves jumping and making hand movements at the same time while jumping on the trampoline.

-You can move your hips and make your legs stronger by doing in-and-out jumps.

-Hold your core tight and squeeze your glutes while you stand on the trampoline.

-Put your feet next to each other. When you jump up, your feet should touch or be close to each other.

-Land near the edge of the trampoline with your feet spread out wide.

-You should jump again and land with your feet close together this time.

-Keep hopping and changing between landing with your feet together and apart.

Twists

These twists involve jumping and twisting your whole body. Your whole body is used in this advanced workout. It works your hips, shoulders, abs, and obliques.

-On the rebounder, stand up straight with your feet close together and your core tight.

-Turn your upper body to the right and your lower body to the left as you jump up with both feet. -Switch between these steps for each jump, making sure that on the second jump, you turn your upper body to the left and your lower body to the right.

-During the practice, squeeze your abs.

-Do it 10 to 12 times.

Squats

Squats It's hard to do any bodyweight exercises on a trampoline because the surface isn't stable.

-To keep your body stable, you need to use your core and smaller muscles.

-Place your feet about hip-width apart. As you bring your hips down towards the trampoline, keep your core tight.

-Don't let your knees go past your legs.

-Take a 5-second break and hold the squat.

-After that, stand back up by pressing through your heels.

-Do this 10 to 15 times, making sure you move slowly and carefully each time.

Preparations for Rebounding Exercises

Warm up

Warming up for rebounding exercise involves doing the basic bounce on it to get your body prepared. Just like any other exercise, warm ups are required to help with breathing and to prepare your body for the rest of the workout. This will also help you to know if your body is prepared to renounce that day.

Proper gear

Choosing the best protective gear for you during exercise can be quite tricky. These tips can make the rebounding process easier. You are meant to wear sports leggings that are stretchy and can help you be flexible when you bounce, stretch and squat. You are also required to wear a protective headgear incase of accidents that may involve you jumping out of the trampoline and landing on the floor. Knee and elbow protective gears are required too. Also, if you are a woman, you are expected to wear an effective sports bra to help protect your breasts from the frequent bouncing as it may tend to have negative long term effects.

Stable surface

A stable surface in which the trampoline is placed is important. The trampoline is not supposed to be placed in a rocky or gravel filled area. Areas that are supported with carpets, grass or sand are most likely recommended in order to protect people during accidents. The trampoline should also be supervised to make sure there are no tears or accidents that may result in wounds or instability. The surface it should be placed on also has to be flat and stable.

Listen to your body

As you are jumping, it is important not to overexert. Go according to your body pace and be steadfast with it. Listen to your body signals and obey when it tells you to stop. Do not try to compete with anyone. Do not be too excited and do not set limits that are too big to be achieved. Understand that if you are new to this, achieving big goals and limits will take time. Start at a slow pace.

How to Get Started(For Beginners)

You can do bouncing on your own if you buy a mini-trampoline for home use or join a gym that has them. There are various kinds of trampolines that you should know about if you want to buy one.

-For adults, pick one that is small enough to fit in a part of your house.

-Before you place your order, it might be helpful to check the measures again.

What You Should Look out For in a Trampoline:

-For bouncing, the best trampoline should have legs that are strong and stable. That's about 36 to 48 inches around most of the time.

-At least 220 to 250 pounds of human weight should be able to sit on it. You'll probably notice that trampolines that are bigger can hold more people.

-One more nice thing is that the springs don't make noise when you bounce for example. If you don't have much room, you might want to look into a model that folds up and stores easily.

-Some trampolines have handlebars that can help you if you're just starting out.

-Some may even have a built-in way to keep track of things like how many jumps you do each minute and how many calories you burn.

Kensone trampoline is your go to. We deliver durable trampolines that can help you start your rebounding journey. Our trampolines are tested and trusted over years of use from customers. One trial will convince you.

Safety Tips When Using a Mini Trampoline

As with most exercises, if you’ve had previous health issues, it is safest to consult your doctor before you start.

-When you work out on your trampoline, make sure you do different moves so you don't overwork the same muscles.

-For more steadiness and balance, you might want to buy a trampoline with handlebars.

-A trampoline should be put away when not in use if you have small children. If not, you should watch the kids who play on or near it.

-If you start to feel pain, shortness of breath, or any other health problems, stop jumping right away.

Conclusion

Rebounding is a low-impact way to work out your heart and lungs. Overall, it's fine for people of all ages, from kids to older adults. It helps the elderly to fight off many chronic diseases and it helps the younger ones to start strengthening their bones and joints. It has many important benefits and it is not as strenuous as other exercises.

A simple trampoline is all you need to start bouncing. This is a cheap workout because you can find workouts online for free on sites like YouTube. It doesn't matter if you want a low-impact workout or want to get motivated to reach your fitness goals—rebounding might be the thing that gets you excited about working out again.

Kensone trampoline are just the right instruments to help you start your journey. Our trampolines are strong, sturdy and the best to help, guide and protect you in this journey. Our trampolines are price friendly too. Explore Kensone trampoline let’s lead you to an optimal rebounding experince.

 

 

-by Author Olumide