10 Health Benefits Of Jumping Jacks
There are multiple health benefits of jumping jacks like it improves the cardiovascular system, aids in weight loss, tones up muscles, and improves flexibility. But the biggest advantage of jumping jacks is that it is a good warmup exercise.
Whether you are going for a long walk or for swimming, you need to do a warmup exercise to prepare your body and mind for the exercise. And jumping jacks exercise is the best warmup activity.
Here’re 10 Health Benefits Of Jumping Jacks Exercise
- Healthy Heart
It is an aerobic cardio exercise as it makes the heart pump enough oxygenated blood to support the jumping exercise. This steady and slow exercise makes the heart do some extra work and, in this way, boosts the cardiovascular muscles. It is a good workout for your heart.
- Weight Loss
During jumping jacks, the metabolic rate of your body increases resulting in burning more calories than you can burn with other exercises. In other words, you burn more fat than you accumulate resulting in quick weight loss. Do 3 sets of 50 reps of jumping jacks or until you feel your heart pumping and you sweat it off.
- Improved Coordination
In jumping jacks, you focus on the movement of your hands and legs. And your brain tries to control and maintain smooth coordination between your limbs. If you continue to practice jumping jacks, you will feel a great improvement in coordination between your limbs. The improved coordination will help maintain balance while walking and running.
- Relieve Stress
Jumping jacks is a great stress buster activity as it boosts the production of the “feel good hormone” serotonin. Moving your hands up and down has a positive effect on your mind as it releases adrenaline. A rush of adrenaline increases excitement and brings a feeling of well-being to your body. Ultimately it will result in the lowering of stress levels.
- A Good Warmup Exercise
A warmup is necessary before starting any exercise including swimming and yoga. And benefits of jumping jacks is that it provide a good and quick warmup. It includes stretching and relaxing muscles. A quick session of jumping jacks is sufficient to unwind your tired body and mind and get you ready for exercise. A set of 30 reps is sufficient to do a warmup.
- Work Out The Whole Body
Jumping jacks exercise works for the whole body. You jump at a medium pace and maintain the pace. You move your limbs in a specific way and in such a way that the limbs don’t collide. Your back remains straight and body weight falls on the lower limbs. And your hands maintain the balance. In this way, you can see that jumping jacks exercise works for your whole body.
- Improve Flexibility
Jumping jacks exercise is a good activity for you if you lead a less active life. Here you move all your limbs while maintaining good coordination among your hands and legs. Also, you maintain a good posture while doing the exercise. In starting, you will find some difficulties in jumping jacks but your stamina and flexibility will improve with time.
- Tone The Muscles
A reduced muscle tone will make your body appear sagged and malnourished. But there is little to worry about as you can still maintain your muscle tone with jumping jacks exercise. This exercise works for your whole body. It will improve your balance and coordination. When you do this exercise, you put pressure on your back, pelvis, and knees. Also, you improve your hand movement to maintain balance.
- Improve Stamina And Stability
In the jumping jacks exercise, you jump off the floor and then land on the floor. You start slow and increase the pace as you gain confidence. Practicing the exercise regularly will build your stamina and stability. You will get greater control over your limbs and movements. Also, it will build your confidence.
- Stronger Bones
Exercising has many benefits but jumping jacks exercise gives more. Here the pressure remains high on your joints and bones. When you jump, you put force on your feet and when you land, the force is divided between your joints. Continuing jumping jacks exercise will make your bones and joints stronger.
How To Do Jumping Jacks?
It is a simple exercise that you can practice at home without any additional accessories. Dress up for the exercise. You need anti-skid shoes and light clothes so you don’t have any hassle of moving your limbs.
Here’re Jumping Jack Exercises
- Front Clap Jumping Jacks
Target: Glutes, lats, calves, shoulders, hamstrings, inner thighs, biceps, triceps, hamstrings, and quads
How To:
• Stand straight with your feet hip-width apart and hands in front of your chest and palms facing each other
• Jump and spread your legs apart to more than your shoulder width and land on your feet with your slightly bent
• Also, move your hands apart to your sides
• Jump again and bring your hands and legs to the starting position
- Alternating Jumping Jacks
Target: Quads, inner thighs, hip flexors, hamstrings, glutes, and calves
How To:
• Stand straight with your feet shoulder-width apart and hands by your side
• Jump and split your legs in such a way that your right leg comes in front and the left leg moves backward
• Also, move your hands with your legs
• Jump back to the original position
• Jump again but this time change position of your legs and hands
- Plank Jacks
Target: Quads, core, calves, adductor, hamstrings, and glue
How To:
• Come down in the push-up position with your legs, back, and neck in a straight line
• Take your body weight on your forearms to start the exercise
• Jump and spread your legs as far as you can
• Jump again to come to the original position
These are the three variations that can keep jumping jacks interesting for you. Also, you can choose the exercise you are more comfortable with. Keep your overall medical condition and your flexibility in mind while choosing a variety of jumping jacks.
Disclaimer: The information provided in the blog is for educational purposes only and readers are advised to do exercises only after getting proper training.
For more information please visit our site at https://www.reviewmentor.com/
