How to do the "Jumping Jack" exercise

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. More precisely, about the health effect that the "Jumping Jack" exercise (or "Jumping Jack") gives. How to properly carry it out and what are the reviews of experienced athletes?

Target muscles

It is known for sure that "Jumping Jack" is an exercise that is used to train endurance for soldiers. The main load when it is performed falls on the hips. Secondary participation takes the muscles of the stomach and calves. It is noteworthy that there is no need for an extensive space for training and additional equipment in the form of dumbbells or skipping rope. It is enough to use the weight of your own body.

Effect

It is difficult to fully appreciate the effect that "Jumping Jack" (exercise) has. Photos and videos of his performance demonstrate simplicity, but almost all muscle groups are involved. During regular training, flexibility develops, coordination of movements improves . Exercise carries a certain aerobic load. There is also a rapid formation of a tightened figure: for example, the sides leave, which fitness trainers are usually called "ears". When properly executed, the buttocks become more elastic, the sagging stomach disappears. It is not necessary to exclude the anti-cellulite effect and beneficial effect on the respiratory system. To quickly feel all this on yourself, you need to train regularly, observing the regime and increasing the time and number of approaches.

Minuses

Exercise "Jumping Jack" is sometimes called an alternative to running for lazy people. After all, it, despite the dynamics, excludes the movement forward, resistance to air flow. Of course, it can and is even recommended to perform outdoors. However, it will never replace a useful morning run or walk. And to achieve the desired effect, "Jumping Jack" is best performed in conjunction with other active activities. This, perhaps, is the only drawback of this exercise. Professional athletes, by the way, use it for warm-up, warming up the muscles of the body.

Contraindications

Contraindications in this case do not differ from the standard recommendations for exercises marked "cardio". Exercise "Jumping Jack" should not be practiced by people with injuries of the spine, knee joints, having 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.

Technique of execution

After such a description, people with no restrictions, of course, want to try the exercise "Jumping Jack." The technique of doing it is quite simple.

Starting position : stand up straight, place the feet on the width of the shoulders, while the hands are straight, lowered at the sides.

Breathe in and exhale. Legs at this dilute wider in the parties, and hands sharply lift up above a head and slap in a palm. After this, you can return to the starting position by taking a breath. And again, on exhalation, repeat the jump. Watch your breathing and tempo.

Option 2 . Cotton overhead is performed to control breathing and rhythm of the exercise. However, it is not necessary to do it. As an alternative, you can raise your arms up with your open palms forward. If an additional load is required on the muscles of the hands, you can take light hand dumbbells or fix special weighting bags. However, in this case, the intensity, duration and quality of training can be reduced. At this level, it is better to go already after considerable physical preparation.

Advice

How to do the exercise "Jumping Jack" is already clear. General technology, as a rule, is absorbed quickly. However, despite the external ease, there are many nuances. Observe them in order to obtain a correct physical result.

• Observe the pace of the exercise. It must be fast, permanent. If there is a hitch, it's better to stop and start again. As a help to control breathing and rhythm you can use music or score.
• When jumping, do not bend your back and do not slouch. The back should be straight. Hands stretch upward. A view for maintaining balance should be directed forward. Stops for stability can be slightly diluted to the sides.
• If the exercise is performed in several approaches, then the rest interval should not exceed a minute. If it will take more time, it can negatively affect the heart rate.
• Also, before practicing the "Jumping Jack" exercises, you need to stretch the body a little, in particular the ankle, knee and shoulder joints.
• To perform this exercise should be in comfortable clothes without jewelry, ornaments. It is important to observe the maximum comfort and freedom, so that nothing beats down the rhythm.
• Exercise "Jumping Jack" is recommended to be performed before meals for half an hour or an hour. After his practice, it is necessary to be a little bit like, so that the heart rhythm comes back to normal. Allowed to drink some water.

• Do not sit down or lie down after a workout. This recommendation applies to all types of active exercises.
• "Jumping Jack" charges the body with vivacity and allows you to keep your tone until the evening. Therefore, the perfect time for his practice is the morning. Moderate physical exercise before going to sleep 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. Loads should be reasonable, in accordance with the state of health and the characteristics of the body.

Reviews

Many professional athletes and adherents of a healthy lifestyle confirm the positive effect that the "Jumping Jack" exercise provides. How to properly do it? This issue does not cause difficulties. Much more significant result. For quick achievement, his instructors recommend practicing the exercise for at least 15 minutes a day.

Fast tempo promotes good circulation of blood in the body, oxygen saturation and, as a result, increased metabolism. That's 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 loads. According to unanimous opinion of experts, the exercise "Jumping Jack" is a courageous leap into a healthy future. If it is performed correctly and regularly, and all this is backed up by proper nutrition, you can soon find an attractive figure and a healthy shape.