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What is a trampoline and what are its benefits for fitness and health?

BingMag.com <b>What</b> is a <b>trampoline</b> and <b>What</b> are its <b>benefits</b> for <b>fitness</b> and health?

Many people may love trampoline and jumping on it as a child, but did you know that this sport is as much fun for children as it is for children? Is it fun, can it be useful for adults and improve their health?

This is absolutely true. Apart from being fun and enjoyable, trampoline training can have many positive effects on physical and mental health. For example, jumping on a trampoline, also known as a trampoline, can burn more calories than walking or running! In addition, it is a great way to engage your body's core muscle groups, as it allows you to travel the full range of motion of your muscles and strengthen them.

Trampolines come in a variety of prices and sizes, and You can keep it in your house, yard or room. This variety of sizes allows you to always have access to this exercise equipment and exercise to build a healthy and refreshing life for yourself.

From boosting your immune system to burning calories and losing weight, a trampoline has many benefits. It also puts a little pressure on the joints of the body. In today's post, we want to take a look at the benefits of this sport and see why trampoline training is not just a simple hobby for children. Here's a few basic facts about a stomp pad and how it is used. So stay tuned.

History of the trampoline

BingMag.com <b>What</b> is a <b>trampoline</b> and <b>What</b> are its <b>benefits</b> for <b>fitness</b> and health?

Jumping And trampoline-like sports are very old and can be traced back to ancient China, Egypt and Iran. But the first modern trampoline was built in 1934.

It was originally used to train astronauts, as well as acrobatics, gymnastics, diving and cross-country skiing. Eventually, the trampoline became so popular that it became an Olympic sport.

  • A Brief History of the Olympic Games from Ancient Greece to Tokyo 2020

Practicing What are the benefits of trampoline?

Exercise has many benefits for the body and mind in general, but What are the benefits of exercising with a trampoline? Here are 5 of the most interesting benefits of trampoline training:

1. This exercise puts a little pressure on the joints of the body

Exercising with a trampoline puts a lot less pressure on the joints, soft tissues and skeleton of the body. Because this exercise equipment is usually made with springs, straps or bungee straps, it can prevent blows every time you jump and prevent your joints from being injured.

Pressure on the trampoline when jumping The body is spread between the ankles, the back of the body and the forehead, while when running there is more pressure on the ankles and therefore the risk of injury increases.

So, with the trampoline you can enjoy the benefits of exercise Benefit and at the same time reduce joint pain, prevent injuries and ensure the health of your joints and bones.

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2. Strengthens the body's cells and improves cardiovascular growth and development

Exercise with a trampoline can strengthen the heart and have significant benefits as an aerobic exercise. According to experiments, trampoline training requires more effort than running and has a better effect on heart health.

When oxygen reaches our body cells, it helps strengthen them and leads to adaptation. Increase the body for exercise. Apart from this, the body can absorb more oxygen when jumping on the trampoline, so this exercise becomes a very good option.

The trampoline leads to increased oxygen supply to the cells. Apart from strengthening the cells, this can also increase exercise power so that you can spend more time exploring and burning calories. Other research has shown that taking short trampoline workouts on a daily basis can improve lung function and maximize oxygen consumption. As a result, trampoline increases heart rate and respiration, in addition to improving the body's aerobic system, it also promotes the growth and development of the heart and blood vessels. li>

3. Due to the lymphatic flow, it strengthens the function of the immune system

Using trampoline increases the circulation of lymphatic fluid, and this leads to more activity of white blood cells and strengthens the immune system. The lymphatic system is the part of the body's circulatory system that transports a clear, colorless fluid called lymph and expels toxins from the body. Experts claim that by opening the lymph valves during gravitational pull changes (exactly when jumping on a trampoline), the circulation of this fluid in the body increases.

When you land on a trampoline, you change the traction You encounter gravity. Then by jumping and climbing you can open the lymphatic valves and make it flow faster. Following this event, blood circulation improves and toxins are expelled from your body.

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4. Leads to Improve Your Body Balance and Coordination

Another study focused on the effect of several different exercises on body balance in older women. These exercises can help prevent movement and functional limitations due to aging, thus reducing the risk of injury and disability.

In this study, the effects of three exercises including trampoline, water gymnastics and regular gymnastics Checked out. 74 elderly and healthy women were randomly divided into three groups. Each group performed physical exercises including aerobic, strength and endurance, flexibility and sensory-motor exercises for 12 weeks. To determine the effect of exercise in each group, activities and balance tests were performed.

This study showed significant improvements in women's body balance after 12 weeks and showed that exercise, especially sports such as trampolines, It requires high balance, it can increase the balance and coordination of the body and prevent injuries caused by aging.

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5. Increases physical strength and muscle growth and leads to deep feeling in athletes

Jumping on a trampoline is said to increase physical strength, muscle growth and improve deep feeling in athletes. Deep sense refers to understanding the position, positioning, orientation, and movement of the body and its organs. This sensation is sometimes called the sixth sense.

In one study, 5 healthy people were tested. The researchers asked them to train with a trampoline for 20 minutes three times a week for two months. They also had to do a test before and after this two-month period, which included standing on one leg with their eyes closed.

Researchers found that the duration of standing on one leg with the eyes closed was From two months of training with a trampoline has increased by a few seconds. This means that they have been able to have more control over their body and its movement.

This is very important for athletes to both function better and prevent injury. In addition, as you get older, you can help prevent aging problems and pelvic and bone injuries.

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How to buy a suitable trampoline?

BingMag.com <b>What</b> is a <b>trampoline</b> and <b>What</b> are its <b>benefits</b> for <b>fitness</b> and health?

Since jumping on a trampoline It can be extremely dangerous and can lead to injury, so you should stop buying cheap, low-quality trampolines. Because cheap trampolines are usually vulnerable and break down quickly, or are inefficient and can damage you. Apart from this, they may be so weak that they can not support your weight, or they do not have a positive result and are practically a waste of money!

Let there be. Springs are usually a better choice and have more strength. According to experts, the trampoline of your choice should have at least 32 conical springs. This will increase the flexibility of the trampoline and you will be able to have more uniform jumps. They should also be made of steel to make them more durable.

Some models also have rods or guards that increase safety. This is especially suitable for beginners, seniors, or children who are at lower risk of injury. And exercised with it. However, be sure to exercise in safe places and evacuate your surroundings to avoid injury.

It is best to do small jumps at the beginning and whenever you find the right rhythm And your body has adapted to this exercise, go for higher jumps.

This exercise can be a good option for explosive exercises. You can combine other exercises such as butterfly with this exercise to get more benefits.

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With just 15 to 20 minutes of trampoline exercise, you can burn high calories, increase your muscle strength, improve your balance and coordination, and strengthen your immune system. In addition, you increase calorie burning after exercise to burn more calories and lose body fat. Benefit from the positive results we mentioned:

Warming up

Start with simple jumps on the trampoline to warm up your body. This can shape and strengthen the muscles in your thighs, buttocks and legs. To do this:

1. First, stand on the trampoline and spread your legs shoulder-width apart.

2. Loosen and hang your arms and shoulders, but keep your elbows slightly bent.

Jump up and down slowly and be careful to keep your knees slightly bent. Be careful not to jump too much; Your feet should be only a few inches away from the trampoline.

4. Repeat this 20 to 30 times.

5. Rest for 15 seconds, then do 2 more sets, for a total of 3 sets.

After warming up, go to the main program.

The main program

BingMag.com <b>What</b> is a <b>trampoline</b> and <b>What</b> are its <b>benefits</b> for <b>fitness</b> and health?

1. "Jumping Jacks"

Jumping on a trampoline can increase your heart rate and strengthen your inner and outer thigh muscles. To perform this exercise:

1. First, stand on the trampoline, pair your legs and hang your arms along your body.

2. Then jump and spread your legs and raise your arms at the same time.

3. When you land on the trampoline and jump again, put your arms and legs in the starting position, lower yourself, and repeat the same cycle again. With each jump, you must open and close your arms and legs.

4. Do 30 to 45 repetitions.

2. "Planks"

Planks on a trampoline can engage and strengthen all of the core muscles. To perform this exercise:

1. Get in Planck motion first; Place the forearms in the center of the trampoline and place the feet on the floor. If your trampoline is large and can support your entire body, place your feet on the trampoline as well.

2. Hold this position for 20 to 30 seconds. Rest for 10 seconds, then do another 3 to 4 sets.

  • What is Planck movement and What are the benefits for strengthening the abdominal muscles?
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3. "High Knees"

This exercise also increases the heart rate and uses the central muscles. To run it:

1. First, stand on the trampoline and spread your legs hip-width apart.

2. Now raise your right knee, lower it again, then raise your left knee.

3. Once you get in shape and feel comfortable, sit down as if you were running.

Move each knee up and down 20 times.

"Planks to Pushups"

With Plank you can strengthen the core muscles, and Swedish swimming puts good pressure on the muscles of the upper body, chest and arms. To perform this exercise:

1. First, tighten the abdominal muscles, move in a plank position, and place the forearms on the trampoline. As we said, either put your feet on the ground or put a trampoline on this device if it is big.

2. Now lift the right forearm and place the palm of the right hand on the trampoline. Then do the same with your left hand. Do a Swedish swim now. Then put one forearm again and then the other forearm on the trampoline and move in a plank position.

3. Make sure that the abdominal muscles are fully tight and engaged during this exercise.

4. Do this cycle for 6 to 10 repetitions.

5. "Trampoline Squats"

trampoline squats are also a good way to strengthen the core muscles and leg muscles, including the buttocks and quadriceps. To perform this exercise:

1. First, stand on the trampoline and spread your legs shoulder-width apart. Hang your arms at your sides.

2. Perform the Scott move now; Bend your knees and sit until your thighs are parallel to the ground. It is better to stretch your arms in front of you to have more balance. Then jump in and start again.

3. Repeat this 15 to 20 times and do a total of 3 to 4 sets. At first, work slowly and do not squat quickly. Once you have mastered the movement and maintained your balance and body shape, you can do it more quickly.

  • How to do Scott's movement correctly? (The most common mistakes you should know)

Be sure to keep these in mind!

BingMag.com <b>What</b> is a <b>trampoline</b> and <b>What</b> are its <b>benefits</b> for <b>fitness</b> and health?

It is very important that you have full control over your children when using a trampoline. As mentioned, make sure the trampoline is strong and of good quality to reduce the risk of injury. Therefore, you must be completely safe and never let children exercise without you. Apart from this, it is better to always exercise in the center of the trampoline to prevent the trampoline from getting stuck in the holes, tilting and overturning, as well as falling.

Remember, before doing any exercise, you should Be aware of your physical condition and be sure to seek the opinion of a specialist doctor. If you have a specific illness or injury, you should proceed with complete safety or avoid jumping on the trampoline so that your problem does not become more serious.

Concluding remarks

Exercise is also known to be not only good for your health but also very fun and enjoyable. Strengthen immune system function, improve your body balance and coordination, increase physical strength and muscle growth, as well as gain deep sense. Of course, remember to pay attention to What we have said to prevent damage.

The trampoline comes in different sizes to fit your budget and home space. If you want to do a useful and attractive exercise and have a good time, be sure to consider buying a trampoline. But do not forget to consult a doctor before exercising and make sure of your physical health.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: Dr. Ax

Tags: what, trampoline, benefits, fitness, health?

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