jumping jacks | Right Form | Variation of jumping jacks

Hello and welcome back guy’s in our today’s new blog. Today we are going to discuss a very intresting topic that is called jumping jacks. Yes! Today we are going to discuss this topic. here we discuss benifits of this exercise,how to do jumping jacks and some common mistakes made by peoples.

A jumping jack, also known as a star jump and a side-straddle .it is a physical jumping exercise performed by jumping in a position in which the legs are wide and the arms are pointed upward. go up, sometimes in a clap, and then return to a position with feet together and arms at sides.

Jumping jacks are an efficient total-body workout that you can do almost anywhere. This exercise is part of what is called plyometrics, or jump training. Plyometrics is a combination of aerobic exercise and resistance work. This type of exercise works your heart, lungs and muscles all at once.

Specifically, jumping jacks work your these muscles glutes,quadriceps & hip flexors.Jumping jacks also engage your abdominal and shoulder muscles.

Benefits Of Jumping Jacks

Jumping jacks

 

Plyometric exercises such as jumping jacks are intended to help people run faster and jump higher. This is because plyometrics works by rapidly stretching the muscles (eccentric phase) and then rapidly shortening them (concentric phase).

Some Other examples of plyometric exercises such as burpees,squat jumps,box jumps,lunge jumps.

Jumping jacks can be a good alternative to running miles on a treadmill or stationary bike. All of these exercises help elevate your heart rate, but jumping jacks also help you push your body out of its normal plane of motion.

By taxing the muscles in these ways, the movement can be more explosive, gaining both strength and agility for sports that require multidimensional movement.

Jump training can be good for bone health, too. In one study, rats were put on a jumping exercise regimen for eight weeks (205 jumps per week, approx 40-42 jumps per day for five days).

Their bone density was measured before and after the jump and showed a significant advantage over the control group. Mice were able to maintain these benefits over a 24-week period, with the initial trial period reducing training by 11 percent (21 jumps per week).

How To Do Jumping Jacks

 

If you’re new to exercise, it’s a good idea to discuss plans with your doctor. Start slow, and keep your repetitions and sets short to start. You can always grow as your fitness improves.

Exercise No 1: Basic Jumping Jacks

Basic jumping jacks

  • ‌Begin by standing on your legs straight and your arms be on your sides.
  • ‌Jump up and spread your feet hip-width apart, bringing your arms above your head, almost touching.
  • ‌Jump again, lowering your arms and bringing your feet together. Return to your starting position.

Exercise No 2: Squat Jack

Jumping jacks

 

In this exercise their are few modifications you can do to increase the intensity of jumping jacks. For squat jacks, do the following these:

  • ‌Start by doing some basic jumping jacks.
  • ‌After that lower yourself into a squat position, keeping your feet shoulder-width apart and your toes pointed out.
  • ‌Place your hands behind your head as you continue to jump your feet in and out, as if you were doing a basic jumping jack in a squat.

Exercise No 3: Rotational jack

Jumping jacks

Rotational jacks are another variation of jumping jacks you can try to increase the intensity of exercise.

  • ‌Stand on your feet together and your hands on your chest.
  • ‌Jump up and bring your feet to a Squat position. Your feet should be shoulder-width apart and your toes should be facing out.
  • ‌As you get into this sitting position, twist your upper body at the waist and move your left hand towards the floor. Simultaneously reach your right hand to the sky.
  • ‌Jump back to your starting position and repeat on the other side to complete one repetition.

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