What are the Jumping Jacks And why are they perfect to start toneing your muscles?
If there is a simple and efficient exercise when including in your sports routine, we talk about the celebrities ‘Jumping Jacks’. These are an excellent cardiovascular exercise that has the ability to work the entire body and is also suitable for everyone. In addition, like any physical exercise, it produces endorphins, which means that you will feel much better when you end your ‘Jumping routine Jacks’.
What benefits do you have to do Jumping Jacks?
‘Jumping Jacks’ are a very complete exercise that helps improve cardiovascular health, in addition to tone our body. They are an excellent alternative to Jump to the Rope If you do not have one in your wods. Here are some of the benefits of this exercise so that you do not hesitate to integrate them into your exercise routine:- They are an excellent cardiovascular exercise, which also regulates blood pressure.
- It helps burn calories.
- You can regulate the intensity with which you do it, depending on your status physical. That is why we say that it is suitable for everyone.
- Large muscle groups work together with core.
- You do not need a specific site to perform the ‘Jumping Jacks’, nor buy material, you can do them anywhere.
How are Jumping Jacks?
The ‘Jumping Jacks’ are very simple to perform, at this point they are only necessary and a little coordination.- First, you have to stand up, always with a straight back and the core activated.
- The second step is to jump and at the same time you jump you must fall with your legs open and arms extended up.
- The third and last step is to undo the movement you just made in the second step, that is, you must jump again, while together your feet, you must wear your arms totally extended down.
Those three steps would give rise to a single ‘Jumping Jack’, From there you can make the movement as many times as they mark it in your routine. Remember that core It will have to be activated at all times for the ‘Jumping Jacks’ to be effective and meet the objective of toneing the body! The intensity and power that you give to the movement will also have to do with the results that it gives you.
Muscles involved in Jumping Jacks
There are many muscles involved in this simple but complete exercise. These are the main muscles that you will work, mainly train in the lower body.- Quadriceps (femoral straight, vast lateral, vast medial, vast internal)
- Gastrocnema
- Buttocks
- Ischiotibial (semitendinous, femoral, semi -volterae) biceps
- Sole
- Deltoid
- Abdominal straight
- Oblique
- Supoespinininoso
- Infraespinous
- Subscapular
Jumping variations Jacks
As with many exercises, ‘Jumping Jacks’ have variations that can simplify or hinder the movement, in the case of ‘Jumping Jacks’ these are the most famous:- Walking: It would be the same as the original, but instead of staying static in the same place, it would be made with the jumps. Therefore, the jumps would no longer be vertical, but also forward.
- With pat: This movement would be a matter of eliminating the part of extending the arms up and patting directly at chest height.
- With strideS: In this case everything is complicated a little more and that instead of opening the legs, we would go on a stride and then take up and jump impulse.
- With plates: As with the previous ones, the variant of the movement would focus on the second point, instead of returning to the initial standing position, we would go directly to make a plate with extended arms. This variant could remind us of the famous burpees.
