When some people are exercising and encounter a movement that seems a bit difficult, they will learn its movements very seriously, but for those simple movements, they will slack off. Jumping jacks is a seemingly simple movement among all the movements, but you still need to learn the key points of its movements. So do you know what the correct posture of jumping jacks is? Let’s go take a look below!
Although jumping jacks is a simple exercise, if you do not jump according to the correct method, it is still very likely to cause sports injuries. Please look carefully at the correct posture below.
Preparation posture: Stand up straight, raise your head and chest, look straight ahead, and relax your hands at your sides.
Take off: When jumping up, spread your feet outwards and raise your hands over your head to a position close to directly above your head. Keep your hands and feet straight, without bending your knees.
Return to the original position: When jumping back to the ground, land from the toes first. The knees can be slightly bent to reduce the impact and avoid fractures. Return your feet and hands to their original positions. Soldiers may be used to squatting and hugging their knees after jumping, but in fact this will cause more damage to the knees and is not recommended.
Basic jumping jacks are to repeat the above actions. You can slow down the speed at the beginning. After you are familiar with it, you can slowly speed up to increase your calorie consumption.
Who is not suitable for jumping jacks
1. People with knee injuries: The impact of jumping up and down will have some impact on the knees. If the knees are already injured, doing jumping jacks may make the injury more serious.
2. Obese people with a BMI over 30: If the weight exceeds a certain level, jumping movements will put too much burden on the knees. It is recommended to lose fat in other ways first, and then start doing jumping jacks.
3. People who are troubled by urinary leakage: Urinary leakage is a common trouble among menopausal women. Since jumping jacks relax the muscles near the urethra and promote urinary leakage, it is not recommended for people with urinary leakage problems. If you have urinary leakage, in addition to seeking professional advice from a doctor, doing Kegel exercises can help relieve symptoms.