A beautiful figure requires a lot of time, effort and financial investment. Such a stereotype has developed in modern society. However, experts believe that the inability to follow it for any reason can be fully compensated by several physical exercises per day and proper nutrition. We will talk about the first point. Or rather, about the healing effect that the exercise “Jumping Jack” (or “Jumping Jack”) gives. How to perform it correctly and what do the reviews of experienced athletes say?
Target muscles
It is known for certain that Jumping Jack is an exercise that is used to train endurance in soldiers. The main load on its implementation falls on the hips. The abdominal and calf muscles are of secondary importance. It is noteworthy that there is no need for extensive training space and additional equipment in the form of dumbbells or a jump rope. It is enough to use your own body weight.
Effect
It is difficult to fully evaluate the effect that Jumping Jack has (exercise). Photos and videos of its implementation demonstrate simplicity, but almost all muscle groups are involved. During regular training, flexibility develops, and coordination of movements improves . Exercise carries a certain aerobic load. The rapid formation of a taut figure is also noted: for example, the sides go away, which fitness trainers usually call “ears”. With proper execution, the buttocks become more elastic, the sagging stomach disappears. Do not exclude the anti-cellulite effect and a beneficial effect on the respiratory system. To quickly feel all this on yourself, you need to exercise regularly, observing the regime and increasing the time and number of approaches.
Minuses
The Jump Jack exercise is sometimes called an alternative to running for lazy people. After all, despite the dynamics, it excludes forward movement and resistance to air flow. Of course, it can and is even recommended to be performed in the fresh air. However, it will never replace a healthy morning run or walk. And to achieve the desired effect, Jumping Jack is best performed in conjunction with other active activities. This is perhaps the only minus of this exercise. Professional athletes, by the way, use it to warm up, warm up the muscles of the body.
Contraindications
Contraindications in this case do not differ from standard recommendations for exercises marked “cardio”. Jumping Jack exercise should not be practiced for people with injuries of the spine, knee joints, and serious diseases of the cardiovascular system. The postoperative period is also a contraindication. Before training, it is best to consult a doctor or fitness instructor.
Execution technique
After this description, people with no restrictions will, of course, want to try the Jumping Jack exercise. The technique of performing it is quite simple.
Starting position : stand straight, put your feet shoulder-width apart, with your arms straight and down on the sides.
Inhale and exhale, jump. With this, spread your legs wider to the sides, and raise your hands sharply up above your head and clap your hands. After that, you can return to the starting position by taking a breath. And again on the exhale, repeat the jump. Watch your breath and pace.
Option 2 Cotton is made over the head to control breathing and the rhythm of the exercise. However, it is not necessary to do it. Alternatively, you can raise your hands up with your open palms forward. If additional load on the muscles of the hands is required, you can take light manual dumbbells or fix special weighting bags. However, in this case, the intensity, duration and quality of the workout may be reduced. It is better to move to such a level after considerable physical preparation.
Advice
How to do the exercise "Jumping Jack" is already clear. General technology is usually absorbed quickly. However, despite the external lightness, there are many nuances. Observe them is necessary to obtain the correct physical result.
- Follow the pace of the exercise. It must be fast, constant. If there is a hitch, a failure, then it is better to stop and start over. You can use music or a score to help control breathing and rhythm.
- Do not bend your back or stoop while jumping. The back should be straight. Hands reach up. A look to maintain balance should be directed forward. Stops for stability can be slightly spread apart.
- If the exercise is performed in several approaches, then the rest interval should not exceed a minute. If it will be more time, it can negatively affect the heart rate.
- Also, before practicing the “Jumping Jack” exercise, it is necessary to stretch the body a bit, in particular the ankle, knee and shoulder joints.
- This exercise should be carried out in comfortable clothing without jewelry, jewelry. It is important to maintain maximum comfort and freedom, so that nothing is off the beat.
- Jumping-Jack exercise is recommended to be performed before meals in half an hour or an hour. After his practice, you need to walk a bit so that the heart rate returns to normal. Allowed to drink some water.
- In no case do not sit down and do not go to bed after training. This recommendation applies to all types of active exercise.
- "Jumping Jack" energizes the body and allows you to maintain tone until the evening. Therefore, the ideal time for his practice is morning. Moderate physical activity before bedtime can cause insomnia.
- And, of course, a positive attitude in training is very important. He gives lightness to the body and confidence in his abilities. The loads should be reasonable, in accordance with the well-being and characteristics of the body.
Reviews
Many professional athletes and adherents of a healthy lifestyle confirm the positive effect of the Jumping Jack exercise. How to do it right? This question does not cause difficulties. The result is much more significant. For quick achievement, his instructors recommend practicing the exercise for at least 15 minutes a day.
A fast pace promotes good blood circulation in the body, its saturation with oxygen and, as a consequence, an increase in metabolism. That is why many women and men use this exercise for quick and effective weight loss and body shaping. Of course, it is better to use it in combination with other physical activities. According to unanimous opinion of experts, the exercise "Jumping Jack" is a bold leap into a healthy future. If it is carried out correctly and regularly, and all this is supported by proper nutrition, then soon you can find an attractive figure and a healthy shape.