For some freehand exercises such as jumping jacks, when many people watch the teacher doing it, they feel that this action looks relatively simple and does not require much effort. In fact, it is wrong. Some actions may seem simple, but they actually need to be done properly. If not done right, there will be no big effect. So do you know what the correct form of jumping jacks is? Let’s go take a look below!
The correct posture of jumping jacks
1. First, Put your feet together, and then pat both sides of your thighs with both hands. The body should remain stable. It should be noted that the body should still extend toward the top of the head and try not to hunch;
2. Then spread the feet outward about one shoulder width, and then high-five your hands toward the top of your head. Pay attention to stretching your elbows as straight as possible on both sides of your head, while extending your body upward;
3. Finally, combine your feet and return your hands to both sides of your thighs. Repeat the cycle, doing about three sets each time.
Tips and Precautions for Jumping Jacks
Keep your hands and legs straight when jumping, and when falling, remember to land on your toes first and at the same time Knees slightly bent. If you have a knee injury or are overweight, it is not recommended to do jumping jacks. The former is recommended to wait for the knee to recover, while the latter is recommended to lose fat first.
How many groups and times of jumping jacks can be done in each group?
There are generally two calculation methods, one is "8-12 times per group" and the other is One is "30 seconds per group"
As for the number of groups, jumping jacks are generally calculated based on time. It is generally recommended to exercise for at least 10 minutes a day. Of course, if you want to increase the intensity, you can also exercise for 30 minutes a day (once in the morning, noon and evening). Just decide according to your actual situation. In addition, you can combine jumping jacks with other movements to train in a HIIT manner, which will have better results.