JUMPING JACKS - Ambhos

 JUMPING JACKS

A jumping jack is a workout in which you have to jump with your legs wide and hands either up or in the clapping position. Jumping jacks are part of plyometrics. Plyometrics is a combination of aerobic exercise and resistance work. Jumping jacks involve the movement of glutes, quadriceps, hip flexors, shoulder, and abdominal muscles.

Steps to perform basic jumping jacks:- 

Step1- Stand with your legs straight and arms at your side.

Step2- Jump and spread your feet apart beyond hip-width and bring your arms above your head.

Step3-Jump again and return to your starting position by bringing your legs together and lowering your arms. 

Types of jumping jacks:-

Standard Jumping Jack
Modified Jumping Jack
Low-impact Jumping Jack
Cross-Jack
High Knee Jack
Split Jack
Squat Jack
Hop Jack
Rotational Jack 
Plank Jumping Jack
Push up Jack
Burpee Jack

Steps to perform Squat Jack:-

Step1- Start by performing basic jumping jacks.

Step2- Now lower down your body in a squat position with legs apart beyond hip width and toes turned out. 

Step3- Now start jumping with your feet in and out as a basic jumping jack with your hands behind the head.

Steps to perform Rotational Jack:- 

Step1- Start the jack by standing straight with feet together and hands at the chest. 

Step2- Now jump up with your feet together and make your feet apart at shoulder width position while coming down. 

Step3- After coming back to the ground, rotate your upper body at the waist and touch the floor with your left hand. Keep your right hand up.

Step4- Again jump back to the starting position.

Step5- Repeat the same steps again on the other side.

Safety tips:-

No special equipment is required for performing jumping jacks, still, some basic precautions should be followed-

Warm-up and cool down- Before starting to perform jumping jacks take a brisk walk. It acts as a good start for performing jumping jacks.

Perform jumping jacks on a flat surface- Always perform the exercise on a flat, and even surface. Shock-absorbing materials like glass and rubber are preferred mostly.

Shoes should be appropriate- While performing the jumping jacks always wear athletic shoes. Never perform the exercise in boots or heels. 

Learn proper form- Before performing any exercise learn all the moves correctly. Hire a trainer initially to guide you.

Perform exercise according to your body- If you feel pain while performing jumping jacks then perform it in short breaks. If any other type of discomfort is faced then stop the exercise completely. 

Benefits of Jumping Jacks:-

Weight loss- Jumping jack is one of the best cardio exercises that work on the entire body. It improves the metabolism of the body and burns a large amount of calories. It works on the abdominal area, legs, and belly area allowing weight loss in these parts of the body.

 Improves bone density- Jumping jacks keep a person free from osteoporosis and osteoarthritis. Bones become stronger if you perform jumping jacks regularly.  If you feel that there is more impact of exercise on your knees then keep your knees slightly bent while performing the exercise. 

Build stronger muscles- Jumping jacks are not only beneficial for bones but also for the muscles. Jumping jacks work on the muscles of your arms (hamstrings, calves, glutes, and quads) which helps them to get a good workout. It also helps to reduce stomach fat by working on core muscles. 

Increases capacity of heart and lungs- Since jumping jack is a cardio exercise it balances heart rate, improves blood circulation in the body, and maintains blood pressure. It also reduces the risk of a heart attack. Jumping jacks also increase the capacity of the lungs. Performing exercise regularly helps the lungs to take in more oxygen. This helps to increase the threshold for physical activity. 

Reduce stress- Apart from physical benefits jumping jacks also provide emotional and mental benefits. Regular practice of this exercise releases endorphin hormones which keep stress and depression at bay.

Improves coordination- Jumping jacks coordinate the movements of limbs with your jumps. This helps in improving the sense of rhythm, posture, and balance.