How to start gymnastics on a trampoline
Somehow we reassuredwhy it is not necessary to divide sports into male and female, - not out of a craving for ranting, but as a preface to a series of materials about “non-female” sports activities. We have already figured out how to start boxing and crossfit, and now we are talking about trampolining.
For many of us, a trampoline is one of the most pleasant childhood memories associated with a huge, inflatable, fancy shape design. Jumping on a trampoline - a friend, not an inflatable one - as a workout brings no less joy and makes it possible to keep your body in good shape. In fact, these are not just jumps, but complexes of exercises that are performed during high, continuous rhythmic jumps with rotations, pirouettes, ups and downs (read - landings) on all sorts of body parts: arms, legs and butt. It looks something like this and that.
"The moment of jumping and hovering in the air for a split second creates a feeling of flight, weightlessness, which is not a natural state for the human body. This feeling alone is underwhelming. And when you manage to perform complex elements like flips, you feel very cool," coach of the sports club "On the trampoline" Lyudmila Lopatnik. "A trampoline is a very large load, the work of muscles, the existence of which could not even be suspected before. Each workout contributes to weight loss - a hundred sweats come off. But perhaps the main feature of the trampoline is that it’s not boring to do it and even fun "- confirms Katya Strelnikova, engaged in jumping on a trampoline.
Standard training lasts about an hour, but if you have the strength and you want more, you can double the time. Like any other, it begins with a classic warm-up: running, various jumps, stretching exercises, acrobatic exercises. It is important to pay special attention to the warm-up - the productivity of training depends on it, and its poor-quality performance can lead to pain, dislocations and injuries: in spite of external gaiety, jumping is a serious and traumatic sport. The warm-up is followed by practicing the basic exercises on the trampoline, and then everyone gets an individual task, depending on the level of his training. "You will not be asked to do something supernatural in the first lesson, but believe me, even to jump right, you also need to learn to jump right," says Katya. The exercise ends with a "hitch" - light exercise and stretching, which allow you to simultaneously strengthen and relax tense muscles.
“A newcomer, having come to the section, can assess himself and his capabilities. Jumping on a trampoline gives the maximum feeling of his body, muscle mass and weight. A person gets acquainted with his body anew, sees his strengths and weaknesses,” explains Lyudmila. - With regular training jumps on the trampoline strengthens the cardiovascular system, develop the vestibular apparatus, coordination, explosive strength, agility, speed and flexibility. " “Trampoline, in my opinion, is quite a versatile topic - besides all its advantages, it teaches proper coordination and quick reaction (to fall, group and so on),” Katya says. “Thanks to him, I feel much more confident on a longboard, which also so long ride. "
Everything is simple with equipment: any comfortable clothing made of high-quality cotton will suit you, ideally - leggings (it is easier to put a bruise or abrasion in shorts), a T-shirt and a sports bodice. The main element of the form for jumping on a trampoline - sports gloves: many exercises include falling on the hands on the net and pushing off - it is very easy to erase the skin already in the first session. You’ll need to wear goggles or just tight socks - the usual trampoline net wipe instantly. Before training, you must remove all the jewelry.
"The choice of a coach plays a very important role. We must try to go to different ones - everyone has different specializations, even if they are related, so everyone gives new tips and explains the technique in his own way. Some exercises may not work out for me with several trainers, and then someone A new one gives elementary advice - and suddenly it starts to turn out. Here, as in another sport, you get a lot of pleasure from progress. At first it seems that you can’t do anything at all, and then you learn to do something and you want more, better, higher, stronger "- says Kate.
In order to work out most effectively, it is necessary to take light food no later than an hour before the start - in order not to be hungry and not feel heavy and be able to move freely. It is also necessary to drink as much plain water as possible during the day, but not during exercise. “It’s very easy to lose weight on the trampoline - being carried away by the gambling process, you don’t notice the high intensity of the loads,” notes Lyudmila.
Where to work out:
Sports center "On the trampoline", center "I-jump", center of trampoline acrobatics and fitness "Jump", trampoline and acrobatic center "Up", trampoline center "Zvezda", trampoline club "Up & Fly".
Photo: Getty Images / Fotobank (1), Press Service Archive
