The good old jumper brings you really into a sweat and turns your training a crisp fat burning program.
Some exercises are more common in workout routines than others, simply because it is common knowledge what they are good for. Most people know that squats form a firm butt or push-ups exercise your arm and chest muscles. But did you know that you do not have to spend hours on the treadmill for a good warm-up or endurance workout?
There is also a very effective exercise that you already know from school: Jumping Jacks, we’ll tell you why the jumping jack should be part of your training plan.
What will Jumping Jacks bring on your training?
Jumping Jacks are a full-body exercise that can effectively complement any workout and trim for calorie burning.
Here are some examples:
Jumping Jacks boost your heartbeat and train your stamina. But the high range of motion, especially in the hip and shoulder joint, also warms your joints and tendons.
Attention: Do not jerk the movement. Otherwise, you can easily hurt yourself, especially if your tendons and ligaments are not warm yet.
In interval training.
In an interval training, stress and recovery phases alternate. The jumping jack is ideal for that. For example, do the exercise for a minute, then pause for a minute. As you pause, your heart rate will increase. This ensures a stronger afterburning effect.
I’m Cool Down.
Granted, with Jumping Jacks, nobody really thinks of a cool down after a hard workout. But have you ever heard of active regeneration? This term refers to recovery periods in which you are still actively moving.
Here, a training stimulus is to be set, which differs from the original exercise.
A Jumping Jack makes the most of your full range of motion without putting too much strain on your joints.
So it’s the perfect exercise for your body to actively regenerate. The aim is to increase the circulation of blood to the muscles and to ensure that muscle tissue does not deteriorate.
Instead of a sentence break just make 10 to 20 Jumping Jacks.
How many calories do jumping jacks burn?
Really many! As childish as the name may sound, the sports exercise from our childhood days has got a lot of fun. At least as far as calorie consumption is concerned.
Because when you jump, you can sweat a lot, and if you regularly make Jumping Jacks, you will literally improve your stamina in the truest sense.
In addition, you will heat up your cardiovascular system properly. This exercise is a true calorie killer and great for helping you lose weight.
Depending on the body type and intensity you can burn 100 to 200 calories with 100 jumping jacks.
What is trained by the jumping jack?
Jumping Jacks not only improve your stamina. Jumping movements activate your butt, as well as the leg muscles. By raising your arms sideways and back down, your arms and shoulders are also strengthened.
And not only that: The Jumping Jack is a bodyweight exercise. So an exercise that is performed exclusively with your own body weight.
In addition, not single muscles are stressed but promoted the interaction of the entire musculature. After all, the supportive musculature plays a major role in the jumping jack, so you can keep your balance.
At the same time, disassembling your arms and legs at the same time requires additional coordination. When jumping up and down your body has to cushion the entire body weight, which activates the fasciae, ie your connective tissue and this helps to prevent tension.
Another advantage: the high range of motion that the Jumping Jack entails will make you more flexible in the shoulder and in the hip joint.
Can I do Jumping Jacks anywhere?
The jumping jack is simple and you can do it anywhere. No equipment is necessary for this. Unlike running, you do not even have to go outside or put on sports shoes. All you need is a square of jumping space and enough room for your arms.
How do I make a jumping jack right?
Starting position: Stand upright. The feet are hip-width apart. The arms are laterally on the body. Her palms point forward.
Execution: Jump up and spread your legs. At the same time, stretch your arms sideways and touch your hands above your head. Jump back to the starting position. Even if it gets exhausting, always stay upright! Also, make sure your legs and arms stay straight. So do not make X or O legs.
Tip: The quieter you jump, the better. First do the exercise barefoot, then spring better.
Which variants of the jumping jack are there?
Admittedly, any exercise will eventually become drab if you do it too often. But you can also vary the Jumping Jack and thus also customize the level of difficulty of the exercise individually. For example, hop faster or longer. Here are three variation ideas:
Jumping Jack Stern:
- Starting position: Your feet are touching. Foot tips point forward. Go into a quarter-squat.
- Execution: Jump up and stretch arms and legs like a streak to the sides. Jump back and land again in the quarter squat.
- Starting position: Go into the forearm support. Her hands are exactly under the shoulders. Feet are hip-width parallel next to each other.
- Execution: Jump with your legs in a V-position.
Jumping Jacks are the underrated fitness exercise par excellence. The unremarkable looking puppet man is great for completing any training session but is also an effective endurance workout in itself. Therefore, the exercise is not just gymnastics for kids but should be a come back in your exercise plan.