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Q. What is the safe and effective way to train leg muscles with the Jumpboard or Cardio-Tramp® Rebounder on the Reformer?
A. Training on the Jumpboard or Cardio-Tramp® Rebounder on the Reformer is a great way to strengthen the legs and torso. You will be required to use leg muscles; Quadriceps, Gluteus maximus, Hamstrings, Gastrocnemius, & Soleus both concentrically and eccentrically. You also need to engage scapula stabilizers, and all abdominal muscles to eliminate unnecessary tension around the neck and shoulders and to stabilize the torso.
When you jump, try to roll through the foot, leading from your heels. When you land, articulate from the ball of your foot to the heels. Articulating properly through the foot will ensure a smooth landing & avoid too much shock on the joints. It’s also very important to make sure you are engaging the quadriceps to track the patella & avoid locking/ hyperextending the knees, which puts pressure on the back of the knee. When you land, use the leg muscles eccentrically for shock absorption & to control the landing. This will also avoid movement of the reformer when you land.
Jumping on the Rebounders requires more work through the stabilizer muscles, especially the ankle but its absorbing quality makes it very good for tight soleus muscles. It is also an excellent way to train both large and small muscles, enhance awareness of joint tracking and achieve cardio-vascular strength.