Things to keep in mind when practicing Jumping Jack

Jumping Jack is a popular full-body exercise and is especially popular among young people. With just a few simple jumping movements, Jumping Jack helps activate many muscle groups in the body, improve cardiovascular endurance and increase flexibility.

However, although the exercise is quite simple, if performed incorrectly it can lead to injury and not achieve the desired results.

Here are a few points that practitioners need to keep in mind when practicing Jumping Jack to avoid unnecessary harm to the body.

Warm up thoroughly

Warming up is the first important step that cannot be skipped before doing any exercise, including Jumping Jack. Warming up properly will help warm up the body, increase blood circulation to the muscles and minimize the risk of injury.

Some suitable warm-up exercises include jogging in place for 3-5 minutes to warm up the body.

Rotate your wrists, ankles, shoulders, and hips to increase flexibility before getting ready for the exercise. Do some gentle stretches, focusing on your legs, arms, and back.

Perform the technique correctly

To achieve high efficiency and avoid injury during exercise, performing the Jumping Jack technique correctly is something that needs special attention.

Starting position: Stand straight, feet together and arms extended at the sides of the body.

Jumping movement: Jump up while spreading your legs wider than shoulder width and raising your arms above your head, touching each other.

Return to starting position: Jump again and bring your legs back to the starting position, arms down by your sides.

In addition, when performing the above movements, you need to keep your back straight, not bent or hunchbacked. Jump at a moderate height, not too high to avoid putting too much pressure on the knee joints. Breathe regularly, do not hold your breath while performing the movements.

Training intensity

The frequency and intensity of Jumping Jack exercises should be adjusted to suit your fitness level and personal goals.

For beginners, you should only do it 2-3 times per week, 10-15 minutes each time.

For those with experience, you can increase it to 4-5 times per week, 15-20 minutes each time and combine it with other exercises in your training program.

At the same time, you should start at a slow pace and gradually increase the speed when your body is familiar with the exercise. Accordingly, start with 3 sets, each set of 10 - 20 jumps, resting between sets for about 30 seconds to 1 minute.

Adjust your exercises accordingly

Each person has a different physical condition and fitness level, so it is necessary to adjust the Jumping Jack exercise accordingly to avoid injury and achieve optimal results.

For beginners, do a gentler jump, without spreading your legs too far or jumping too high. Once you get used to it and your body is strong enough, increase the number of jumps or combine it with other strengthening exercises such as burpees or lunges.

During the exercise, if your body feels pain or discomfort, stop and check your technique or consult a trainer. At the same time, if you feel tired, reduce the intensity of the exercise and rest enough before continuing.

Source: https://laodong.vn/suc-khoe/nhung-dieu-can-luu-y-khi-luyen-tap-jumping-jack-1366156.ldo