The correct way to do jumping jacks How to do jumping jacks

Jumping jacks is a kind of exercise method that can exercise our legs and whole body. It is a very simple exercise for weight loss. So we must pay attention to the standard of movements when practicing jumping jacks. Now follow the editor to learn the correct way of jumping jacks.

1. Keep your body upright, head up and chest out, with your hands hanging naturally at both sides of your body.

2. Jump up with all your strength, and spread your feet to the sides. Your palms should be facing downwards at the beginning, and you can slowly turn them to face forwards as you jump up.

3. When you jump to the highest point, cross your hands front and back. At this time, your hands and legs should be straight, and your knees should not bend.

4. Return to the ground. Make sure your toes touch the ground first while your knees are slightly bent. Repeat this process.

5. It's optional to cross your hands. If you just want to jump like a Chinese character "大", that's fine too. Many people are used to high-fiving with their palms facing each other, and that's fine too.

1. Stretch your muscles so that your body can better adapt to the sport and avoid injuries during exercise.

2. Prepare a mat or exercise on a floor of moderate hardness to avoid knee injuries and ankle sprains.

3. Set a goal, for example: 100 in a set, rest for 20-30 seconds before moving on to the next set, 3-4 sets a day.

4. When starting, keep your upper body upright with the spine as the central axis, your feet shoulder-width apart, and your hands on both sides of your body.

5. Then jump up with both feet, and when you land, open your hands to the top of your head; after your feet land, return to the starting position and place your hands on both sides of your body.

No need to be barefoot. When doing jumping jacks, you will burn fat and your limbs will sweat. If you exercise barefoot, not only will your feet feel sticky and dirty, but bacteria and other harmful substances will easily infect your feet and cause foot diseases. Therefore, when doing jumping jacks, it is recommended to wear shoes and not go barefoot.

(1) People who are seriously overweight should not do jumping jacks blindly.

Although jumping jacks are very effective in burning fat, they are not suitable for everyone. For people who are seriously overweight, it is recommended to choose other ways to lose weight, because forced jumping jacks will increase the burden on the knee joints and eventually cause joint injuries.

(2) Long-term persistence is required

Jumping jacks must be done for a long time to achieve significant results. If you always jump and stop, the effect will be too poor. Do jumping jacks at least 100 times a day for about 15 to 20 minutes, which can help reduce fat.

(3) It is not recommended for people with knee injuries.

The impact force of jumping up and down will have some impact on the knees. If your knees are already injured, doing jumping jacks may make the injury worse.

(4) It is not recommended for people who have urinary incontinence.

Urinary incontinence is a common problem for menopausal women. Jumping jacks relaxes the muscles near the urethra and promotes urinary incontinence, so it is not recommended for people who have urinary incontinence.