1. Siege
Trampoline turns are very popular because they involve the muscles in the body. Jumping is already an effective cardio workout and hip flexion can increase leg muscles, core muscles and upper body muscles. Jumping on a soft trampoline is faster on your joints and bones, and if you want an intense workout, you can increase your rebound speed.
How to do it:
Start jumping in the middle of the trampoline. When bouncing, turn your legs in one direction and your body in the opposite direction. Don't forget to squeeze the core muscles.
Move to the sides for the next bounce.
2. Jumping Jacks
Jumping jacks on a trampoline is a great aerobic exercise and almost the same as the exercise you do on the ground. The advantage of this trampoline workout is that it puts less pressure on your feet and joints. You can do this as part of a regular warm-up or as an intense cardio workout.
How to do it:
Start by jumping on a trampoline. Each time you land, you alternately open and close your legs by first jumping with your legs open and the other with your legs closed.
When you spread your legs, raise your arms as well, and when your legs are closed, put your hands on your hips.
3. Ab Rocks
If you need a break from all the jumping, try this amazing belly exercise that uses the adjustable speed of the Speed Bouncer in a more creative way. Shaking your body stimulates your abdominal muscles, while a soft pad on the trampoline will put some pressure on your back. This exercise is suitable for everyone, regardless of health condition.
How to do it:
Sit on the side of the trampoline with your feet on the ground. Lie on your back and put your hands behind your head.
Start shaking by pulling the knees to the chest and pushing the abdomen and navel towards the trampoline pad.
When shaking forwards and backwards, be sure to place the knees at a 90 ° angle.
4. Board
Planking is a very popular exercise on Speed Bouncer trampolines because it moves the muscles around the body. It strengthens the muscles of the middle body as well as the muscles of the upper body and buttocks. The advantage of planks is that you can easily adapt the difficulty to your health. For more intense training, raise one leg or change the position of the arms and hands.
How to do it:
Place your hands on the trampoline mat and keep your body in a straight line, similar to a trampoline, with your legs raised behind you.
Stay in this position for 30 seconds or more.
5. Jump Squats
Squats are a great exercise on and off the trampoline. Add a jump and you can also train the leg muscles, thigh muscles and buttock muscles. Exercising on a trampoline puts a strain on your joints.
How to do it:
Start by jumping on a trampoline with your feet hip width wide. Jump together, spread your legs and squat.
Hold the position for a few seconds and then continue with the next jump.
6. Trampoline lunges
Lunges are a great exercise to strengthen the legs and buttocks. If you do this with an active jump on the trampoline, it will become a demanding cardio workout. 7 great exercises on your Speed Bouncer trampoline -
How to do it:
Place one foot on the trampoline and place the other foot on the ground behind you. Make sure the front leg joint is aligned with your toes.
Now move up with your feet behind you and raise your knee to your chest. Add a jump to make the workout more challenging.
Put your foot back on the ground, then go back one step with your feet starting on the trampoline and ending with a lunge. Put your foot back on the trampoline and back.
Then move your legs and back.
7. Jumping handles
Slopes are the most popular exercise on the upper body, which strengthens the muscles of the arms, shoulders and chest. Thanks to the soft surface of the trampoline, this exercise is more difficult, but also more effective. The soft surface you come across also absorbs more force, so there is less pressure on your joints.
