Mini Trampoline Rebounder Exercises

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Nowadays, mini trampoline rebounder exercises are very popular exercises. In health and fitness, rebounder use is an up and coming trend. Mini trampoline rebounder exercises help the body to stay in shape and they are also fun to use. Generally, one can receive three categories of types of benefits from rebounding. These categories include the body, the mind, and internal health. Without impacting on sore joints and knees, it provides a great way to get a cardiovascular workout.

In the late 70s, the first home-sized rebounder was invented by trampolinist Al Carter. Jumping on a mini trampoline has become more and more popular these days. Young and elder people both are using rebounders for fun fitness at home and in the workplace. These have exposed the fitness and weight loss benefits of bouncing for just a few minutes every day. The trampoline rebounder is effective for improving your heart, your balance and for recovering from injuries.

Ball throw on the rebounder is also type of rebounding exercise. Overhead and rotational ball throws improve muscular power of the body because a person must quickly catch and throw the ball, using muscle’s stretch-shortening properties, generally known as plyometrics. The use of and development of muscular power is necessary for sports performance and also for lifestyle activities, as per the conclusion of American College of Sports Medicine (ACSM). For mini trampoline rebounder exercises with ball throw, you will require medicine balls that weigh 2 lbs., 7 lbs. and 11 lbs.

Rotational Ball Throws:

Both internal and external obliques are engaged in rotational ball throws. You can start rotational throws with the 7-lb balls. Take a position 5 to 6 feet away from the rebounder, feet shoulder-width apart and ball until you are comfortable throwing from the side. With the use of both hands, keeping your pelvis and feet forward, first twist the ball to the right and then forcefully twist back to throw the ball toward the rebounder. Catch the ball on your left side, twisting to chuck the ball back to the pad. Carry on same process to alternate sides for a total of 20 throws.

Who Can Use a Mini Trampoline / Rebounder?

For all age of people, rebounders are appropriate. From toddlers to grandparents, whole family is capable to benefit from rebounding. Many rebounders are available with stabilizers which can help you for initiation of rebounding or if you are rebounding as part of a course of physiotherapy.

Mini Trampoline Rebounder Exercises:

Overhead Ball Throws:

Overhead ball throws is an effective exercise for the abdominals and low back because you have to throw forcefully the ball via the muscles of trunk. Take a position 5 to 6 feet away from the rebounder. Same as rotational ball throw, you can start overhead ball throws using a 7-lb. Play catch with the rebounder to get a feel for how quickly the ball bounces off the pad. Put your feet shoulder-width apart, knees slightly bent. Pull your navel toward your spine as you increase the ball above your head with both hands. By rapidly and forcefully throwing the ball back to the pad, catch the ball above your head. Repeat same process for 12 to 15 throws. For the next three sets, use 11-lb ball.

1-Arm Ball Throws:

For 1-arm ball throw, use 2-lb medicine ball. This is the one-legged and one-handed exercise. This enhances your balance on the working leg while also it develops your unilateral power. From the front of the rebounder, stand 5 to 6 feet. You can maintain balance with your right foot by lifting your left foot off the floor. Draw your navel toward your spine and use your right arm to throw the ball at the center of the rebounder. As your balance improves, you can increase the speed of ball throw and catch the ball with your right hand. Repeat same process for 12 to 15 throws.

Variations:

By placing stability devices under your feet, make these exercises more challenging. To improve your balance and power, stand on a Reebok Core Board, disc pillows or balance steps. In addition, you can use balls heavier than 11 lb to enhance your strength and your power.

Trampoline Jump Basics:

For the first time use of a rebounder, consider footwear. Though, jumping can be done in naked feet but it is far safer to wear trainers or if an experienced trampolinist, non-slip socks in order to prevent possible injuries. Try these basic trampoline jump bounces to start:

Walk:

Lift the heels alternately only, and swing the arms to warm-up and cool-down.

Jog:

Lift the feet a few inches and swinging the arms as if jogging on the road.

Basic bounce:

Stand in the middle of the rebounder, feet slightly apart and bounce gently without lifting feet off the mat. Once used to light bouncing, start to lift the feet off the mat and increase the height of the bounce as confidence increases.

Star jump:

Start with a gentle bounce then spread both feet wide and raise arms over the head during the next bounce. Take care as the spread feet touch the mat on the descent then jump back to the starting position, pulling the arms back down on the next bounce.

Heel bounce:

Alternately put one foot forward during the bounce starting from the basic bounce and touch the heel onto the mat, lifting the arm (same side) at the same time. This move, taken from Billy Blanks and his Tae Bo exercise program, can be tiring after just a few minutes but is a great way to tone those thighs.

By bouncing higher, twisting or doing different arm movements, each of these basic jumps can be made harder. However, basically you have to confident with balance and experiment a little.

Advanced Rebounding Trampoline Jumps:

More advanced jumps are practiced in urban rebounder workout classes that can be found in gyms all over the world:

Knee raises: Lift the knees as high as possible while jogging on the spot.
Sprinting: Simply pump the legs and arms as fast as possible while “jogging” on the spot.
Side jump twists: Bounce and twist knees to the right and left in the air, keeping the head facing forward so that the twist comes from the core and hips only.
Jumping twist: Raise one knee up and touch the opposite elbow to the knee during the bounce, then change to the other side; the higher the bounce, the harder the exercise.
Two-footed jumps: Jump from side to side using both feet and pump the arms at the same time; vary this by starting with feet apart and jump up and down.

Alternative Exercises for an Urban Rebounder:

To vary rebounding exercise, see the following moves:

Press-ups:
- Use the trampoline frame as a prop for the arms and do angled press-ups.
Run-offs:
- Jump on and off the trampoline starting with the most favored foot, bring the next foot alongside then run off the opposite side in the same way. Take care doing this advanced form of jumping.
Crunches:
- There are many different crunches to do on a mini trampoline by laying down on the carpet; simple stomach crunches, bicycle kicks by lifting one knee to the opposite elbow during the lift or slow u-shaped crunches to work that abs harder.

Benefits of Mini Trampoline Rebounder Exercise:

Rebounding has been found to lower elevated cholesterol and triglyceride levels.
It supplies an extremely effective ‘no impact’ exercise – especially important for those with less mobility or undergoing rehabilitation.
One of the primary causes of aging is the declining performance of the heart and circulatory system. Rebounding is amazingly effective in increasing the performance of both the heart and the circulatory system and so slows the aging process.
It specifically stimulates the flow of lymph fluid through the lymphatic system. The change in gravitational forces allows for greater blood flow and this increases the amount of waste and toxins flushed from the body. Rebounding can increase lymph flow by up to 15%.
Conditions and strengthens the heart which permits the resting heart to beat less often. This in turn sends a stronger surge of blood through the veins.
Rebounding has also been found to improve digestion, relaxation, sleep patterns, nerve impulses and muscle fiber.
Rebounding has a natural analgesic effect on the body which helps to relieve joints and pain in the neck, back, and head through the increase of circulation and oxygen flow.
It significantly decreases blood pressure. This is achieved by increasing the muscle tone of the middle arterial muscles and the improvements to the circulatory system.
It fights fatigue by strengthening the glandular system to raise the capabilities of the thyroid gland, the pituitary gland and the adrenals.
It increases metabolism which helps the body in burning more calories.