Everyone has done jumping jacks at least once in their life. But do you know that these basic exercises can have numerous benefits for your heart and lungs? Regardless of gender, age and physical conditioning, the practice of the activity is a great aerobic alternative. You can try to break the world record and make 27,000 jumping jacks at once or use them to keep warm! Just learn how to perform the exercise and fit it into your daily life.
Steps
Part 1 of 3: Making the normal jumping jacks
Step 1. Stand up straight
It sounds simple, but there is a whole technique behind the movement: relax your shoulders and straighten your back; also relax your jaw and look straight ahead, with your neck erect; finally, align your hips to your heels and relax your pelvis.
Step 2. Place your arms at your sides and align your feet with your knees
Keep your arms relaxed as you adopt this position.
Step 3. Jump and extend your arms over your head
With your feet shoulder-width apart, bend your knees slightly so that you can jump. Then hop off the floor a few inches as you lift and stretch your arms until they are over your shoulders.
Step 4. Stretch your legs
When jumping, spread your legs beyond your shoulders without lowering your arms. Leave ample space between your feet.
- Flex your joints throughout the movement.
- Relax your joints during the movement so you don't hurt yourself. Don't stretch your arms too much; bend them slightly and do the same with your knees.
Step 5. Return to starting position
After the jump, land and return to the starting position, with your arms at your sides and your feet kneeling on your shoulders.
Step 6. Repeat as many times as necessary
It's not much use just doing jumping jacks: use the exercise as a warm-up before a more intense workout or as a regular aerobic workout. Repeat the movement for ten to 20 minutes (depending on your fitness).
- Warm your body with jumping jacks for up to five minutes if you are inexperienced.
- Jump higher to speed up your heart rate if you have a little experience.
- Warming up with jumping jacks can be as intense as a training session for those who are not used to it. No problem: keep training every day.
Part 2 of 3: Varying on jumping jacks
Step 1. Make half jumping jacks
Many people suffer rotator cuff injuries from jumping jacks. To avoid this type of accident, you can do an adapted version of the exercise - without raising your arms to your head, but as high as your shoulders.
Step 2. Hold dumbbells
With the weights, you will feel even more the effects of jumping jacks. Use 2 to 5 kg dumbbells as larger loads are too heavy. Also, choose weights that make it a little difficult for you to move, but don't get in the way of jumping.
Step 3. Use weights on wrists and ankles
Master the jumping jack technique before you start using these accessories and choose the same weights as the dumbbells. Also, jump more calmly and carefully.
Step 4. Increase speed to optimize exercise
Jump again as soon as you hit the ground.
Part 3 of 3: Stretching After Warming Up
Step 1. Stretch your shoulders
It is very important to stretch to avoid injury. Start with the shoulders: straighten your back and raise one arm; bend your elbow and hold it with your other hand; finally, pull it in the opposite direction.
Stretch after doing jumping jacks to warm up your muscles and avoid injury
Step 2. Open your hips
Hip flexors are among the main muscles involved in jumping jacks. To open them before exercise, squat down to touch the floor with your hands and knees. Slowly spread your knees and bring your hands forward.
- Stay in this position for 30 seconds in a comfortable spot.
- If necessary, place your hands on pillows or books.
Step 3. Stretch your quadriceps
The quadriceps, which sit on top of the knees, are also essential in jumping jacks. Stand up and bend one knee back toward your buttocks. With your hand on that side of your body, grasp your ankle or toes and bring them as close as possible to your hips.
Tips
- If jumping jacks are the last exercises in the session, stretch after them.
- Hydrate your body well before any intense exercise session.
- If you have suffered injuries in the past, consult a doctor before using jumping jacks.
- Try jumping onto a cushioned surface such as a rug or carpet. Avoid hard places, such as concrete, that can injure your joints.