Jumping Jack Exercise. Fat burning in a few minutes a day

Jumping Jack Exercise. Fat burning in a few minutes a day

Effective cardio that can be performed anywhere.

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 reduction of numbers on the scale and volumes on the hips, it perfectly strengthens the body. We tell you how to jump correctly to get the most out of your workout.

What is the Jumping Jack?

“Jumping Jack” is one of the favorite exercises of fitness bloggers. From the outside, jumping jacks with arm extension do not look difficult at all, even funny. But in fact, they are great for warming up the body and for an intense cardio workout even at home.

Why is this exercise so effective?

In addition to getting your heart rate up quickly, this jumping exercise also works different muscle groups: glutes, quads, shoulders, calves and abs. Before performing it, it is recommended to stretch your knees, shoulders and feet with smooth circular movements.

How to perform?

Thebasic version of the exercise “Jumping Jack”:

• Stand up straight, feet brought together, hands down.
• Bend your knees and make a jump. In the jump, simultaneously spread your legs a little wider than shoulder width and raise your arms through the sides up, you can make a clap on the head.
• Jump back to the starting position.
• Repeat the jumps at a fast pace.

If you experience discomfort in your knees, back or ankles while doing this exercise, try a lighter version:

• Stand up straight, feet together, arms down.
• Bend your knees, step to the side with one foot and simultaneously raise two hands up to your head, you can clap.
• Return to the starting position by stepping back with the same leg.
• Repeat with the other leg.
• Perform at a fast pace.

The optimal time of execution is 1 minute. You can gradually increase the time to develop endurance.

In order to properly distribute the load on the body and not to harm the joints, it is important to competently approach the performance of this exercise. Basic rules:

• The feet and knees should be directed clearly forward.
• Try to land as softly as possible, for this purpose, when pushing off and landing, leave your knees slightly bent.
• Arms go through a wide movement through the sides in one plane, do not take them forward or backward.
• The back should be straight, the abs are tense.
• Do not forget about breathing: on the inhale jump or step to the side, on the exhale return to the starting position.

Performing “Jumping Jack” every day will help you lose weight, improve blood circulation and endurance, as well as strengthen your muscles.