Want to stay fit and be better than yesterday? You should try jumping jacks as it has several health benefits for your mind and body.
From a workout standpoint, every exercise is advantageous to your body in some way or the other. The catch here is, despite knowing that working out is good for the mind and body, are we totally engaged and is every workout fun? Answering that, you should know that jumping jack is a total fun workout!
Bragging about jumping jacks is one side of the coin, you will know how much of the bragging is true only when you practice it yourself. While doing jumping jacks you won’t have the stress to follow too many steps. You just have to imagine that you are lifting your body as high as you can to fly.
Read this article to study about what are jumping jacks, its benefits and different ways of doing jumping jacks. Look it up and begin right now!
What are Jumping Jacks?
Jumping jacks is an intense cardio workout. Having said, the method of doing this workout is not intense. However, the energy invested in jumping jacks is intense and this is a bonus point for your body.
You just have to lift your hands and legs up in the air and push your body as much as you can.
Are Jumping Jacks Good Cardio?
As jumping jacks uses the weight of your body to help you develop strength and several other health benefits, it is a good cardio workout. You will find it feasible to practice this workout anywhere and anytime.
Is Jumping Jacks Better Than Running?
To know if jumping jacks is better than running, you will personally need to practice the two of them and observe the difference in your body.
Nevertheless, jumping jacks is much better than running for three reasons
- Jumping jacks tones your upper and lower body. Running just tones your lower body.
- Jumping jacks burn calories faster when compared to running.
- Jumping jacks develop better strength in your muscles when compared to running.
Benefits of Jumping Jacks Exercise For Your Body
#No 1 – You Can Lose Weight
If you feel you have gone off track with managing weight, you should start practicing jumping jacks. By staying in touch with jumping jacks you can easily lose weight.
When there is an up and down body movement, it gets easier for you to lose weight. Reason being, your calories burn and you can keep a check on them.
Further, you get motivated to see the dip in the number of calories and you will all the more stay dedicated to jumping jacks.
#No 2 – Your Body Attains Co-Ordination
Co-ordination comes into the picture without being visible. That being said, when you are working out, wouldn’t you be curious to know if your body is able to synch well with all your workouts? This is where co-ordination comes into the scene.
Therefore, your body is well co-ordinated when you perform jumping jacks. Additionally, this helps you balance your body as well.
#No 3 – This Workout Warms You Up
Warming up before you get on to lifting weights is going to injure your body. Besides, warming up in the base to kick start your day.
That being said, jumping jacks is beneficial as it stretches your hips, arms, back and improves blood circulation in your body.
#No 4 – A Good Stress-Buster
Stress is never going to part ways from us and we have to pick up healthy means to get de-stressed (R). Having said, jumping jacks is one of those healthy means you can rely on to de-stress your mind.
All thanks to your hormones. When you workout, the cortisol hormone comes in control and endorphins are released.
When endorphins are released your mood is automatically boosted and you feel happier.
#No 5 – Cost Effective And Simple
Two reasons for backing out from exercising is either because you can’t afford a gym membership or you feel disinterested to workout given the complicated steps you have to follow.
Jumping jacks will never let you back out from working out. Neither do you have to pay nor follow tough steps to get a hang of this workout.
#No 6 – Good For Your Muscles
If you want toned muscles (R) in your upper and lower body, you should start with jumping jacks.
It focuses on toning your quadriceps, glutes, flexors, abdomen and all your shoulder muscles. Therefore, stay in touch with jumping jacks.
#No 7 – Pumps Up Flexibility
If you think that stretching, bending and moving your body easily is a hassle for you, it means you need to loosen your body and make it flexible.
Jumping jacks can help with making your body flexible through the up and down movement.
#No 8 – Amazing For Your Bones
Just as your muscles, even your bones need equal attention to make you feel healthy.
When you practice jumping jacks there are healthy cells formed in your bones and this is needed to keep your bones healthy.
You need healthy bones to reduce the risk of osteoporosis and carry on with all your physical activities without any hindrance.
#No 9 – Keeps You Fit
You will know if you are fit or not only when you can beat laziness, endure pain and carry on with all physical activities without difficulty.
Practicing jumping jacks will boost the strength in your body. This will help your body survive through injuries.
#No 10 – Your Organs Function Better
Jumping jacks caters to better functioning of organs such as your heart and lungs.
With respect to your lungs (R), you will not face a difficulty in breathing and with respect to your heart, there will be a better supply of oxygen in the blood which will help your heart function well.
Jumping jacks will improve your health by strengthening your body from the inside!
Things You Need To Know Before Doing Jumping Jacks
Get your details right and look at essential points to keep in mind about the jumping jacks workout
- When you are a beginner to jumping jacks, you should just do 25 every day and take a gap and do it. Chances are you can get too exhausted. It is sensible to start it slow.
- When you are used to the workout, every day you should do 100 jumping jacks. You can begin with 50 and then increase it to 100. Do it in two sets so that it doesn’t feel like a burden.
- A pregnant woman should consult a doctor to get confirmation on whether to do jumping jacks or not. Although there are no rules that pregnant women cannot exercise it is better to know.
- Avoid doing jumping jacks if you have injured your knees and ankles. It will aggrevate your situation.
- Ensure to wear clothes you are comfortable in. Try your best and avoid wearing tight clothes.
How to Do Jumping Jacks Exercise
The most awaited moment of knowing how to do jumping jacks is here. Follow the steps to do jumping jacks!
- Step No 1 – Stand straight, join your heels and toes, keep your back straight, lift your chest up, keep your arms straight, lift your shoulders, keep your palms close to your thighs, lift your head and look straight.
- Step No 2 – While you jump to spread your legs apart, lift your hands up in a way that the palms touch each other.
- Step No 3 – Now jump back in bringing your hands down and close to your legs.
- Step No 4 – Repeat this process of jumping in and out with lifting your hands up and bringing them down 10-15 times.
Do at least 3 sets!
Note: While jumping don’t forget to lift your hands up. You need to balance the movement in your upper and lower body.
Variations of Jumping Jacks Exercise
While you had a look at the basic steps to do jumping jacks, take a look at the variations you can try in jumping jacks
#No 1 – Jumping Jacks With A Clap
You should practice this exercise if you want to improve the strength in your arms and legs.
Follow the steps to do this workout
- Step No 1 – Stand straight, join your heels and toes, keep your back straight, lift your chest up, keep your arms straight, lift your shoulders, keep your palms close to your thighs, lift your head and look straight.
- Step No 2 – Open your hands wide and clap while you jump and spread your legs out. See to it that you clap in the center.
- Step No 3 – Repeat the same process 10-15 times.
Do atleast 3 sets!
No 2 – Jumping Jacks Like A Runner
You should practice this jumping jacks variation if you want to improve the strength in your lower body.
- Step No 1 – Stand straight, join your heels and toes, keep your back straight, lift your chest up, keep your arms straight, lift your shoulders, keep your palms close to your thighs, lift your head and look straight.
- Step No 2 – Lift your right hand up and step back with your left leg and left hand. Lift your left hand up and step back with your right leg and right hand.
- Repeat this procedure simultaneously with your left leg and right leg about 15 times in one set.
Do atleast 3 sets!
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What Muscles Do Jumping Jacks Work
As you are aware that jumping jacks help tone all your muscles. Take a look at the details of the muscles jumping jacks work on!
1. Calves
When you jump during this workout, you are stretching out and bringing back your legs inside. Right?
Therefore, during this process, your calves expand and stretch. Thus, jumping jacks takes the help of your calf muscles while you jump.
2. Core
If you are wondering about how jumping jacks involves your core muscles then you should know that while jumping your body takes energy from your rectus and transversus abdominis so that there is proper co-ordination and stability in your body.
3. Gluteus
Jumping Jacks involves the gleutus muscles while you spread your legs apart to jump. That being said, this muscle is connected from your pelvic region until your buttocks. The gluteus ensures to take care of the jumping movement with no hindrance.
4. Deltoids
Jumping Jacks involves the deltoid muscle when you lift your hands up while jumping in the air. This movement involves a contraction in your arms and the chest muscles which is needed for being able to raise your hands up at ease.
Conclusion
Finally to the end, are you happy learning about the benefits and steps to do jumping jacks? If it was compelling enough and you are sure that it will suit your needs, you should do jumping jacks every alternate day. Have a happy workout!
