4 unexpected benefits of jumping jacks: Helps burn fat efficiently! The most effective secret of jumping like this is revealed

The "Jumping Jacks" that combines the classic fitness moves: plank and jumping jacks, burns more fat than regular plank exercises and can also exercise the body's stability. This article tells you the benefits, methods and precautions of jumping jacks, and teaches you how to do it most effectively.

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I believe everyone must know the classic fitness movements: plank and jumping jacks. The [Plank Jacks] introduced in this article is a variation of the two. It is simple but effective in burning fat and moves the whole body at once. At the same time, [Plank Jacks] is a combination of core training and aerobics, allowing the feet to keep the torso stable during the jumping process. What's even better is that it does not require any equipment and can be done at home at any time.

4 Benefits of Jumping Jacks

1. Aerobic exercise: Your heart rate will steadily rise as you jump, and planks are great for cardiovascular health and fat burning.

2. Exercise your muscles: This exercise will develop muscle strength in various parts of your body, such as the biceps, triceps, deltoids, hamstrings, abductors, adductors and obliques.

3. Strengthen the core: Because the process requires maintaining a suspended motion, plank support requires all core muscles, including the rectus abdominis, transverse abdominal muscles, internal and external oblique muscles, and erector spinae.

4. Adjust the spine: When performing the movement, you need to keep your body centered and control the alignment of the spine. Doing it for a long time can also help adjust your posture.

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Basic version of stick jumping jack

1. First, start in the basic position with your shoulders directly over your wrists, your feet hip-width apart, and your neck long, maintaining a straight line from your shoulders to your heels.

2. Jump your legs out laterally and then return to the original position, tightening your core during the process. Try to keep your hips level as you move your legs.

3. Slowly increase the speed, be careful not to shrug your shoulders. At the beginning, it is recommended to maintain a cycle for 20 to 30 seconds, and then you can slowly increase it.

Tips: To maintain the correct posture, align your shoulders and elbows, keep your hips and shoulders parallel, and keep your body stable.

The intensity of exercise can be adjusted by yourself

If you find the jumps too difficult, you can reduce the intensity by switching from the outward jump to a simple outward step. You can step out with one foot first, and then with the other foot. If you want to increase the intensity, you can increase the tempo. Also, you can use your elbows to support yourself to avoid sports injuries to your wrists.

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How long should you do jumping jacks?

Jumping jacks can be used as a warm-up, cardio exercise, or HIIT. As with all sports, the key is to train with optimal form, not timing. For example, three 30-second sets of club jumping jacks performed with standard form are far superior to three 45-second sets of jumping jacks performed with incorrect form. Until you have mastered it, it is recommended to add a few seconds or increase the number of times, while reducing the rest time in between.

There is no so-called "one size fits all" for any sport, so you need to make adjustments based on your own conditions.

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Notes on stick jumping jacks

While this exercise is great for toning your body, it is not suitable for people with joint injuries because the exercise places weight directly on the joints. Experts recommend paying special attention to your wrists, elbows, waist and shoulders when doing this exercise, and if you feel pain, you should switch to a gentler exercise. When doing this, make sure you use the correct posture to avoid sagging your waist. Finally, remember to breathe regularly.

(Photo courtesy of VOGUE)

※ BY JASMINE LEE AND ANN PENG

※This article is authorized by VOGUE magazine and is prohibited from being reproduced without permission.

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