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Jumping Jack (Jumping Jack) – this exercise is a jumping with simultaneous dilution of the hands and feet. Jumping Jack is probably the most popular cardio exercise: it is very often included in aerobic and interval training. In this article we will talk about the benefits, performance, features right technique of jumping jacks, as well as variants of this exercise for beginners and advanced student.
Jumping Jack: a technique and particularities of
An interesting exercise name some mistakenly associated with the name of the American General of the first world war, who supposedly invented this exercise. In fact, this exercise is named after children’s toys of the same name Jumping Jack. The toy was a controlled puppet who throws his hands and legs when moving threads (like puppets).
Now exercise jumping Jack is a basic element not only cardio, but a regular workout. With its help you quickly raise your heart rate, warm up the body and forced to work the cardiovascular system. In the Russian language are often called Jumping Jack the jumping Jack or jumping breeding arms and legs.
The technique of Jumping Jack
1. Starting position: stand straight with feet together, hands down. Knees slightly bent.
2. On the inhale take a leap, pushing off from the floor, and spread your legs approximately at the level of half the width of the shoulders. Simultaneously with the jump raise your arms overhead (you may clap your hands), keep your arms slightly bent at the elbow.
3. On the exhale return to the starting position and repeat desired number of times. The movement of the arms and legs while jumping needs to be synchronized.
On that note:
- When landing the knees stay soft and slightly bent
- Movements of hands should be the amplitude
- The abdomen is tense and tucked up, back straight, eyes looking forward
- Jumps should be soft and springy
- Jump on toes to reduce shock load
- Perform a Jumping Jack, only in sneakers!
- Don’t hold your breath
Do the exercise Jumping Jack in a more comfortable pace 20-30 times, repeat 2-3 sets. You can speed up or slow down by adjusting the load throughout the exercise. Gradually increase the number of repetitions or the quality of the approaches.
Contraindications to perform a Jumping Jack:
- Pregnancy and the postnatal period
- Problems with knee joints
- Problems of the musculoskeletal system
- Problems of the cardiovascular system
- Varicose veins
- A large weight
- Injuries to the legs and shoulders
- The postoperative period
If you have contraindications, you can use lightweight (‘s low impact) option exercise.
Option Jumping Jack for beginners (‘s low impact):
Option for advanced Jumping Jack:
For gifs thank you fitness accantum instagram: @mattliftsweightsandforks, @zambranahealthcoach and youtube channel: mfit.
What does the Jumping Jack exercise?
Exercise jumping Jack is not designed for muscle growth and strength development, but it’s great trains the heart and burns calories. 30 minutes of performing Jumping Jack man weighing 70 kg will burn approximately 150 calories at a moderate intensity and about 270 calories with high intensity. Among the analogues jumping jacks can be called jumping rope.
Exercise Jumping Jack is very energy consuming, so on the one hand it develops stamina and helps to lose weight, and on the other hand – you need good physical training. Initially, beginners may find it difficult to do a large number of jumps, so it’s best not to force the load. Jump from the breeding of the hands and feet at a moderate pace, stop or go to a simple step as necessary.
When you can perform a Jumping Jack:
- During the warm-up to warm up muscles and prepare them for the load
- Instead of Jogging or other aerobic exercise
- In circular workouts, alternating cardio and strength exercises
- In interval TABATA training and other HIIT trainings
- After strength training to train the heart and burn extra calories
When performing a Jumping Jack involves the following muscles:
- Quadriceps
- The hamstrings
- The gluteus Maximus
- The adductor muscles (inner thighs)
- The abductor muscles (outer thighs)
- Calf muscles
- Deltoid muscles (shoulders)
- Broadest muscle of back
- The abdominal muscles
Read more about BURPEE: a more intense cardio exercise
10 benefits of performing Jumping Jack
1. Jumping Jack is a great cardio exercise that helps you burn calories, create a negative energy balance in the body and therefore lose weight.
2. Using jumping jacks you will train the heart muscle, strengthen the cardiovascular system, increase blood circulation.
3. Jumps breeding arms and legs are very convenient to use as a warm-up. They quickly raise the heart rate, warm up the body and help to stretch the muscles of the legs and hands.
4. For this exercise, you will not need additional equipment, it can be done at home, in the gym, on the street – anywhere.
5. The load and intensity of this exercise can be easily adjusted by speed of execution. You can increase the frequency of jumps to increase the load and raise the pulse, and can perform jumps at a slow gentle pace.
6. This exercise helps to use of the muscles of the legs, arms, stomach, thus toning and improving the quality of your body.
7. Jumping Jack will help you develop endurance, which means you will withstand longer and more intense exercise.
8. Jumping with breeding hands and feet have many variations of implementation, in order to avoid the decrease results from the same load.
9. This exercise is suitable for both beginners and advanced dealing, with it can always be adjusted to your level of preparation with the help of additional equipment or modifications.
10. Jumping Jack is a great exercise to develop coordination, flexibility and balance.
Helpful video about the features and benefits of perform a Jumping Jack:
Jumping Jack: 10 various modifications
Jumping with breeding hands and feet are so frequently used in all kinds of workouts (including as a workout)that your body can adapt to the same load, and thus the efficiency of exercise to decrease. In this case, you can always replace the jumping Jack alternatives this exercise.
Using the new modifications will help you to avoid the chore load and reduce the results. Also Jumping Jack is always possible to complicate things with additional inventory. For example, you can perform it with dumbbells or fitness bands.
For gifs thank you fitness accantum instagram: @mattliftsweightsandforks, @zambranahealthcoachas well as youtube channels: mfit, shortcircuits_fitness.
1. Jumps breeding arms and legs from crossing
2. Jumps breeding arms and legs forward and backward
3. Jumps breeding arms and legs to a narrow squat
4. Jumps breeding arms and legs in a wide squat
5. Jumping with raising the legs with hands up
6. Jumps breeding arms and legs with podrezkoj (lightweight version)
7. Jumps breeding arms and legs in the half squat
8. Jumps breeding arms and legs standing + in the bar
9. Jumping with raising the legs with a dumbbell
10. Jumps breeding arms and legs with fitness band
FITNESS GUM: the most useful home inventory
The execution plan Jumping Jack:
- For beginners: 15-20 jumps in 3 sets (rest between sets 1 minute)
- For intermediate level: 20-30 jumps 4 sets (rest between sets 30 seconds)
- Advanced level: 30-40 jumps 6 sets (rest between sets 30 seconds)
Detailed plans cardio workouts for different fitness levels:
- Cardio workout at home: a selection of exercises + plans
- Cardio workout to burn fat: features and exercises
- Home workout for women: a plan of exercises for the whole body
For weight loss, Cardio workout