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Rebounder exercises are any of the different exercises that involve using rebounders, or mini-trampolines. Studies have shown that jumping on a rebounder puts far less strain on the hips and knees than running does, so these exercises are excellent for seniors and those who have joint problems. Rebounder workouts also provide more stimulation to the leg muscles than running does, so rebounder exercises can be a very effective means of working out.
There are many types of rebounder exercises that that can be performed. Jumping on a trampoline does require a certain level of balance, though, so it is important not to try to do exercises that are too difficult at first. This is true even of experienced athletes, because even someone who is very physically fit will need time to adjust to the motion of bouncing on the rebounder.
The first exercise that a person should perform before moving on to more difficult rebounder exercise routines is the health bounce. This exercise requires the exerciser to stand on the rebounder with the feet at shoulder width and then to bounce up and down while maintaining steady balance. For this exercise, the feet should remain in contact with the rebounder. As the exerciser begins to feel comfortable, he or she can start to shift the weight back and forth between each foot. If the person has trouble balancing, he or she should either use a rebounder that includes a balance bar or use the back of a chair for additional stability.
Once a person has mastered this first exercise, he or she can begin to jump on the rebounder. The amount of time and the height of the jump will vary depending on the balance and conditioning of the exerciser, but he or she should be careful to always maintain control. Once the person feels comfortable with both the health bounce and jumping, he or she can proceed to more difficult rebounder exercises.
Most of the more advanced rebounder exercises involve performing some kind of motion while the body is in the air. For instance, an athlete can perform jumping jacks while in the air, then land on the rebounder with the feet in the same position as they would if he or she were merely jumping. The athlete might also perform high leg kicks or even twist the lower body to one side. Regardless of the motion, though, the legs should always return to the original position before landing on the rebounder.
Not all rebounder exercises require the athlete to jump into the air. It also is possible to run or jog in place while standing on the rebounder. This still will provide a better workout than simply running or jogging in place on the ground. It also will result in a lot less stress on the joints. This kind of rebounder exercise is ideal for older athletes and for those with joint problems.