Jumping Jack Weight Loss Workout (10 Mins)
Jumping Jack exercise. Fat burning in a few minutes a day
Jumping Jack or Jumping Jack is considered one of the best exercises for fast weight loss. And for good reason. In addition to the obvious decrease in the numbers on the scales and the volume on the hips, it perfectly strengthens the body. Here's how to jump properly to get the most out of your workout.
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What is Jumping Jack?
Jumping Jack is one of the favorite exercises of fitness bloggers. From the side, jumps with raising arms look not at all difficult, even funny. But in fact, they are great for both warming up the body and for intense cardio workouts even at home.
Photo: istockphoto .com
Why is this exercise so effective?
In addition to the fact that this jumping exercise quickly accelerates the heart rate, it also affects different muscle groups: gluteal, quadriceps, shoulder , calf and abdominal muscles. Before doing it, it is recommended to stretch your knees, shoulders and feet with smooth circular motions.
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How to do it?
Basic option Jumping Jack exercises:
- Stand up straight with feet together, arms down.
- Bend your knees and take a jump. While jumping, at the same time, spread your legs slightly wider than your shoulders and raise your arms through the sides up, you can clap your head.
- Take a jump to the starting position.
- Repeat jumps at a fast pace.
If you experience discomfort in your knees, back, or ankles while doing this exercise, try the lighter version :
- Stand up straight with feet together, arms down.
- Bend your knees, step to the side with one leg and simultaneously raise both hands up to your head, you can do a clap.
- Return to starting position by taking a step back with the same leg.
- Repeat on the other leg.
- Perform at a fast pace.
Optimal execution time is 1 minute. You can gradually increase the time to develop endurance.
Photo: istockphoto.com
To correctly distribute the load over the body and not harm the joints, it is important to correctly approach this exercise. Basic rules:
- Feet and knees should point straight ahead.
- Try to land as softly as possible, for this when pushing offWhen landing and landing, keep your knees slightly bent.
- Hands pass a wide movement across the sides in the same plane, do not pull them forward or backward.
- Keep your back straight and your abs tense.
- Do not forget about breathing: while inhaling, jump or step to the side, while exhaling, return to the starting position.
Daily Jumping Jack will help you lose weight, improve blood circulation and become stronger, as well as comprehensively strengthen your muscles.
