Jumping jacks is a seemingly simple action, but it is full of deep meaning. Not only does it increase your heart rate and calorie burn, but it also improves your cardio and coordination. So, how do you get the jump jack right?
What is a jumping jack?
First, let's take a look at the basic jumping jacks. Jumping jacks, as the name suggests, are the action of jumping by opening and closing the legs. During the jump, the hands should be placed naturally at the sides of the body, or gently in front of the chest. Your body should be kept straight and not bent.
Correct jumping jacks
Warm up. Before jumping jacks, be sure to do a good warm-up, including joint rotation and light aerobic exercise, such as jogging or jumping rope. The warm-up time is about 5-10 minutes.
Posture: Stand with your feet shoulder-width apart and your toes slightly outward. This is to increase stability and range of motion.
Caper. When jumping, first bring your feet together, then open your legs at the same time, keeping your knees as close to the ground as possible. Immediately after, quickly bring your legs together and jump again. During this process, the hands can be placed at the sides of the body, or gently placed in front of the chest.
Breathe. During the jump, inhale through your nose and exhale through your mouth. This is an effective way to exercise your heart and lungs.
Recover. After each jump, a proper stretch can be performed to relieve muscle tension.
Intensity control
So, how should the intensity of jumping jacks be controlled?
In general, the duration of each jumping jack can start at 1 minute and gradually increase to 3-5 minutes.
If you are a beginner, you can start from 12-3 sets per set.
If you have some basic knowledge of exercise, you can try to do high-intensity jumping jacks, such as 3-5 sets of 3-5 minutes each.
In conclusion, jumping jacks are a very effective aerobic exercise that not only effectively increases heart rate and calorie consumption, but also exercises your cardiopulmonary function and coordination. So, get started and master the correct jumping jack and get your athletic performance up quickly!