Wouldn’t it be nice if one exercise strengthened the entire body, trained endurance and trained flexibility? This exercise actually exists – and you definitely know it. We’re talking about jumping jacks.
Maybe childhood memories will come back when you do the exercise. But even if the exercise feels a bit silly at the beginning, there are many reasons to still integrate it into your training – so here’s to yours Training mat and off we go!
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Jumping jacks are so good: real full-body training
Jumping jacks are a dynamic exercise that works multiple muscle groups at the same time. You strengthen the legs, arms, shoulders, chest and torso and train the entire body.
Great for cardiovascular fitness
The quick and rhythmic movements of jumping jacks increase the heart rate and improve cardiovascular fitness. This promotes blood circulation and trains endurance.
Jumping jacks burn a lot of calories
Because jumping jacks are so strenuous, they also burn a lot of calories. If done regularly, the exercise can even help you lose weight.
Strengthens mobility and coordination
Jumping jacks require coordinated movements of the arms and legs, which can improve sensory and motor coordination. They can also promote joint mobility.
Jumping to relieve stress
The jumping jack can help reduce stress. Jumping jacks promote the release of endorphins, the so-called happiness hormones.
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No matter where, no matter when
Jumping jacks require no equipment and can be done almost anywhere. This makes them a practical option for a quick workout, whether at home, in the park or at the gym.
Jumping Jacks: more fun and variety in sports
Jumping jacks are reminiscent of childhood. The movements are playful and energetic, which can increase motivation and make training more fun.
The correct jumping jack execution
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Starting position: Stand upright, feet together and arms at your sides
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Jump into the opposite position: A slight jump up, at the same time spreading your legs to the sides and raising your arms above your head so that they touch or come close to each other
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Jump to the starting position: Immediately jump back to the starting position, bring your legs together again and lower your arms to your sides
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Continuous movement: Repeat the steps several times in quick succession.
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Keep rhythm: Keep a steady rhythm to maintain the pace
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The upper body should remain upright throughout the exercise and the abdominal muscles should be slightly tensed to ensure a stable posture. The arms should go up and down at the same time with each movement. To protect the knee joints, the knees should always be slightly bent when jumping. Landings should also be gentle to avoid excessive pressure on the joints.
Jumping jacks offer numerous variations that you can try if the exercise becomes too boring. Depending on your fitness level and training goal, you can increase the intensity by increasing the speed or incorporating additional arm movements.
Jumping jacks are often useful in a workout
Jumping jacks can be incorporated into any workout. Some people like the exercise as a warm-up before the main workout. Others prefer to incorporate jumping jacks into intervals during a cardio workout.
Jumping jacks can also be a good way to exercise and recharge your batteries during short breaks during the day.
Beginners should start with two to three sets of 10 to 15 repetitions each. Then you can gradually increase and add a few repetitions each week.
Advanced users can aim for three to five sets of 20 to 30 repetitions. The number of sets and repetitions should be varied and adjusted depending on the intensity of the training program.
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