TOP 3 fat burning exercises at home

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An effective, reliable, affordable and fun way to get your body in shape and improve your mood is trampolining. And this offer is for adults! The so-called Jumping has no age restrictions. The new type of fitness combines cardio, muscle strengthening exercises and stretching. And all this happens on a round or hexagonal trampoline with a handle!

What is jumping fitness?

The direction of the fitness industry, called jumping fitness, appeared recently and came to us from the Czech Republic. Jumping fitness is an aerobic workout on a small trampoline that helps burn calories and train the lymphatic drainage and muscular systems. During dynamic jumps, physical fitness is strengthened, and a person’s psycho-emotional state also improves, because the “happiness hormone” endorphin is produced.

For exercises you will need a trampoline with a diameter of 120-130 cm on a metal frame with a handle. The canvas, made of durable, elastic stretch fabric, provides good shock absorption, creating a buoyant “water on dry” effect. Therefore, jumping fitness on trampolines is a low-traumatic sport that is safe for the joints, lower back, and spine. Moreover, jumping for 10 minutes is equivalent in effectiveness to running over a distance of 3 km, and weight loss is much faster than with weight training.

Why do it?

This action does not have many analogues; the closest would be jumping rope. Jumping Jack will not cause muscle growth, nor will it have any effect on strength gains. Its task is to train the cardiovascular system and burn calories. Energy consumption depends on the intensity; with a weight of 70 kg, a person will spend about 150 kcal in 30 minutes of exercise at moderate intensity, and about 270 kcal at high intensity.

Energy consumption is high, so long-term exercise requires good preparation, but it is precisely this high energy consumption that allows you to lose excess weight. At first it will be difficult to do the exercise; there is no need to rush to increase the load.

It is better to move at a moderate pace, if necessary, break for rest, but do not stop, but walk in place or around the hall.

A large amount of energy is burned due to the use of a large number of muscles. All muscles in the legs will receive the load: calf muscles, adductors on the inner thigh and abductors on the outer surface, hamstrings and quadriceps, and gluteal muscles. The abdominal muscles, latissimus dorsi and deltoids will also work.

The main advantages of Jumping Jack:

• cardio exercise for intense calorie burning, promotes the formation of a negative energy balance and accelerates weight loss;
• training the cardiovascular system, strengthening the heart. A trained heart pumps more blood, all organs and tissues benefit from this;
• It is convenient to use as a warm-up, as the whole body works and warms up. The pulse quickly rises, the muscles of the arms and legs become ready for subsequent loads;
• no equipment is required and can be performed both indoors and outdoors;
• The load level is easily adjusted by changing the speed. If you jump faster, your heart rate will rise sharply; if this is undesirable, then you should do it at a gentle, measured pace;
• the whole body becomes toned, not only the leg muscles work, but also the stomach, back, arms, shoulders;
• endurance increases; with regular exercise, the body adapts to long-term stress;
• if you use different variations, the load will constantly change, the results will not begin to decrease due to getting used to the same actions;
• Suitable for athletes of any level. Beginners perform the easiest versions, people with good training choose more difficult variations and use additional equipment to make it even harder;
• flexibility, coordination of movements, dexterity, and a sense of balance develop.

What are the benefits and health benefits?

Everyone who has tried Jumping describes the feeling of delight from “jumping” exercises. Regardless of age, trampoline activities bring great pleasure and cause emotional uplift. Moreover, sore throat is extremely rare! And fitness jumping has enormous benefits for the body:

• Burning calories, body shaping, preventing cellulite. The muscles of the thighs, legs, abdomen, buttocks are worked out and strengthened, and the elasticity of the skin increases after losing excess weight.
• Developing general endurance, fighting depression, gaining joint flexibility, and developing beautiful posture.
• Vestibular apparatus training. Jumping activates the activity of stabilizer muscles, which are almost not involved in other types of fitness. Jumping on a trampoline is recommended for the formation and consolidation of various skills (balance, coordination of movements) necessary in team sports, martial arts, and flight training.
• Strengthening the circulatory system, lymph flow, metabolism, etc.

About 400 muscles are used when jumping on a trampoline. Such exercises are 2 times more useful and effective than, for example, walking or gymnastics.

Is it possible to lose weight through sky jumping training?

“SkyJumping” is a fitness program developed in the Czech Republic. Its peculiarity is that all exercises are performed on a special small trampoline equipped with support handles. Of course, the classes are led by an experienced trainer. And, as practice shows, these are the best exercises for losing weight, which never get boring and bring a lot of positive emotions!

Features of trampolining

• Jumping produces endorphins in the human body. It is thanks to this that after training on the trampoline you will always be in high spirits.
• Fitness jumping classes are absolutely safe. The trampoline fabric has properties similar to water. It also creates a slight repelling effect, so there will be no unnecessary stress on the spine or joints during the jump. Due to the lack of compression, Sky Jumping is suitable for athletes who have suffered injuries throughout the entire rehabilitation period.
• Trampoline jumping is very useful for young mothers who have recently given birth to a child. With the help of such exercises, you can quickly tone the internal abdominal muscles and improve blood supply to the genitourinary system.
• Fitness jumping is often used in endurance training. This is good cardio and active exercise for almost all types of muscles. In this case, in the morning there will be no soreness. And the muscles are toned, and nothing hurts the next day.

SkyJumping for weight loss

Do you want to lose weight quickly?

Then no fitness or aerobics - go straight to SkyJumping. During training on a trampoline, many more calories are consumed than when jogging in a stadium or in a park.

Such exercises for quick weight loss help get rid of depression and lift your spirits, which means it will be easier for you to stick to your diet - fat from your sides and thighs will disappear right before your eyes.

Besides burning calories quickly, SkyJumping has other benefits:

• strengthens the muscular frame of the body;
• improves the functioning of the vestibular apparatus;
• promotes activation of lymphatic drainage and blood circulation, accelerating metabolism;
• accelerates the flow of oxygen into the body.

Thanks to the acceleration of metabolism, you can achieve not only accelerated weight loss, but also tighten your skin, getting rid of cellulite and the unaesthetic “orange peel”.

How is the training going?

It should be understood that fitness jumping is not just fun jumping on a trampoline, like in an amusement park.

These are specially designed exercises for effective weight loss and a real test of endurance. For maximum efficiency, your body weight should be placed on your heels during the jump, while the upper half of your body should remain straight and motionless. It is not recommended to hold onto the handle; it is intended only for short-term support if you lose your balance during flight.

SkyJumping classes usually take place in 2 stages , preceded by a light warm-up. This is immediately followed by a cardio workout that takes about 30 minutes and progresses to strength training (about 25 minutes). The exercises themselves are simple, but by using a trampoline their effectiveness increases significantly. By changing the level of gravity affecting the body, up to 400 types of muscles can be activated during different types of jumps.

SkyJumping classes are suitable for people of any age who want to be active and get their body in order.

Where can I sign up for SkyJumping training in Kyiv?

• BodyBoom ​​Fitness Studio, st. Kikvidze, 22. Group training 3 times a week. Experienced trainers and brand new trampolines. Classes are held to the accompaniment of incendiary Latin American music.
• Fitness studio VIA-FITness, metro area "Akademgorodok" st. N. Ushakova, 1v (residential complex Admiral). Personal and group training, favorable prices for subscriptions and club cards, the opportunity to go to training 2-3 times a week or daily.
• Sports club GRAND GRACE, Mayakovsky Ave. 26A, 2nd floor (Desnyansky district, Troeshchina). Group training for adults and children. Spacious hall and certified trainers. Good discounts on subscriptions on the visitor’s birthday. ​ By the way, this club also conducts many different pole-dance classes. I recommend trying it. Read more information about pole dancing and its types in the post “What is pole dancing? Which variety should I choose?

Dear girls, experiment, try new types of fitness, improve your body, but don’t forget - regular training is the one that primarily brings pleasure! I wish you a spring mood and more positive emotions.

Want variety? In the fitness and health section of the all4women blog, you will find various reviews:

• cycling in Kyiv,
• kangoo-jumps,
• EMS training
• and you can even choose and prepare for your first marathon with the guide article “Running in Ukraine.” How to run your first marathon? "

Are there any contraindications?

Jumping can be practiced by people of any age who do not have serious health problems. You should limit jumping or sign up for jump fitness only after consulting a doctor in the following cases:

• Cardiovascular diseases;
• Glaucoma, cataract;
• High blood pressure;
• Infectious diseases;
• Diabetes mellitus, etc.

Direct contraindications to fitness jumping are pregnancy, injuries, pathologies of the musculoskeletal system, brittle bones, tumors, and varicose veins.

TOP 3 fat burning exercises at home

What is important specifically for girls? It is important to find a high-intensity, effective fat-burning exercise that you can easily do at home. It will be difficult to find better than the 3 presented.

Try to alternate and combine them in your workouts. For the best fat-burning effect, you need to work intensively for at least 20 minutes per session with minimal rest breaks - seconds.

As soon as you enter this mode, the process of training at home will go with a bang, and you will receive great pleasure from the process.

Safety precautions: how to avoid injuries

Jumping fitness on trampolines is not a dangerous sport, but some precautions must be taken. Before training, it is necessary to inspect the sports equipment for damage, make sure the correct degree of tension of the mesh, the reliability of the springs and the absence of foreign objects. The basic safety requirements include a number of rules:

• One person at a time needs to use the trampoline;
• You should land in the center of the net, not on the edges;
• Do not put hard or sharp objects in the pockets of sports pants or leggings.

It is recommended to exercise under the supervision of a trainer. If you experience nausea, pain or dizziness, it is better to stop jumping.

Benefits and harms: trampoline exercises for the prevention and treatment of diseases

An entire section of medicine - “therapeutic physical culture” - is devoted to a system of restorative and preventive exercises to strengthen the human body. A device such as a trampoline is one of the preventive tools against osteochondrosis or atherosclerosis. Aerobic exercise has a beneficial effect on the body of an already ill person, triggering regenerative processes at the cellular level. However, if the patient has a pronounced pain syndrome due to chronic osteochondrosis, then the exercise should be abandoned.

High-intensity exercise is harmful even to healthy people. Therefore, it is necessary to measure the time spent on the trampoline, starting with leisurely jumps for 5 minutes and gradually reaching 10-15 minutes of exercise per day.

If a person also has concomitant diseases, then it is worth asking a doctor about the advisability of using a trampoline for medicinal purposes.

Basic jumping fitness exercises

Jumping fitness involves quite serious physical activity, so before classes you need to do a 10-minute warm-up to warm up your muscles. A classic workout lasts 50-60 minutes, of which half an hour is spent on cardio exercises, and the rest of the time on strength training and stretching. Among the basic exercises, the most common are jumping:

• With arms extended along the body. You need to jump at a low height, and when landing, place your foot completely on the trampoline, without using your hands to help maintain balance.
• With one leg abducted. The jump is performed with one supporting leg, slightly bent at the knee. The other leg is straight and pointed to the other side.
• From a sitting position. You need to sit down on the trampoline, lean your hands behind you and jump out with a straight back (you are allowed to lean forward a little).

You can pull your bent knees to your chest. To do this, you need to hold on to the handle and alternately raise your legs to your chest. Experienced jumpers are allowed to experiment and do fitness jumps from a position on all fours. At the same time, you need to spread your arms and legs in the air, and land on your stomach (this is safe and does not hurt).

Completing any jumping fitness program on trampolines does not impose strict clothing requirements. It is recommended to use comfortable tracksuits or leggings with T-shirts, tank tops, and wear sneakers on your feet. The main thing is that the sports kit does not hinder movement, and that the material has “breathable” properties. One hour of intense exercise will burn 500-800 calories, so women's fitness clothing should wick moisture well. Replace boring workouts with fitness jumping, lose weight and have fun!

Jumping jack

Jumping jack is a very simple and well-known exercise, which, with intensive work, gives an excellent fat-burning effect for girls.

The exercise is extremely simple:

1. We stand in the starting position - our legs are narrower than our shoulders, our arms are at our sides.
2. And then we make a jump - both legs to the side and at the same time clap our hands above our heads. Upon completion, we return to the starting position.

Very simple and understandable jumps - and most importantly, they burn calories well, and you can easily do them at home.

What muscles work when jumping on a trampoline?

Jumping is an aerobic form of useful gymnastics that develops the muscular corset, while having the property of protecting the knee joints, feet and spine. Standard jumps strengthen the muscles of the legs and abs, without harming them if done correctly.

Under the guidance of a trainer, you can master special sets of exercises to strengthen the gluteal muscles and enhance the impact of the abdominal muscles. Also, such physical exercises have a beneficial effect on the spine - they straighten it, and due to the even distribution of the load on the back muscles, a person’s posture improves.

Why does your back hurt when jumping on a trampoline?

The health benefits and harms of trampoline jumping have been studied in detail, and some doctors negatively characterize trampoline exercises, citing such consequences of physical exercise as spinal damage. Many people believe that trampolining is dangerous for people with back problems.

This is due to the fact that many people begin to engage in this sport without preparation and without the supervision of a special trainer. Mistakes usually lead to spinal injuries. Therefore, it is extremely important to start exercising under supervision.

Another beginner mistake is starting training directly with jumping. Muscles should be as prepared and warmed up as possible before exercise. Warming up will help prevent pain in the spine.

Smile and breathe

Breathing practices are actively used not only in yoga and other body & mind areas, but also in psychology and medicine. Our whole life, in fact, from a philosophical point of view, is a short moment between the first inhalation and the last exhalation. At the mental level, breathing helps us adapt to constantly changing conditions. In a normal state, we breathe without really thinking about how it happens. We remember about breathing only when we are unable to breathe normally, for example, during a runny nose. Any strong emotions, feelings, stress can lead to a short-term cessation of breathing, which in most cases you do not notice. The expression “the breath stole from the goiter” is exactly about this. At such moments, the muscles of the face, neck, back, and abdomen tense, and the body automatically goes into “fight or flight” mode. Breathing exercises will help restore normalcy.

How to jump on a trampoline correctly

The exercises must be performed under the supervision of a trainer, in compliance with safety precautions for trampoline jumping. The trainer monitors compliance with the rules for using the trampoline during training:

1. The feet should always be strictly together (unless a jump with legs spread is performed), and the toes should be pointed out.
2. The body should be grouped.
3. With a grouped body, the hips should be as close to the chest as possible.
4. Hands should be constantly pressed to the body.

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If you follow the recommendations described above, the beneficial properties of jumping will be more pronounced.