Jumping jacks are exercises that you have been working on all your life, but it has not been until now that the name used to define them has begun to be known. Through them we exercise the torso, arms and even the glutes . For this reason, throughout this article we are going to talk to you about its variants, in order for you to get in shape in a simple and fast way. Now, every goal to be achieved needs your effort, so, above all, be constant and you will achieve what you set out to do.
What are jumping jacks?
Jumping jacks are cardio exercises that get your pulse racing and make you sweat. Also, in each movement, they force the muscles to work at full speed. The activity consists of putting the legs at the width of the shoulders. Then you just have to bring them together with a slight jump while raising your arms so that the hands touch behind the head. At all times you must keep your head straight and your eyes straight ahead .
Variations of jumping jacks
One of the advantages of jumping jacks is that apart from being a simple exercise that can be performed by anyone, it has many variations . In this way, we can achieve that silhouette that we have been looking for for so long with a few simple movements.
Jumping jack basic jump
To do the basic jump of jumping jacks, stand with your feet together and your arms relaxed. Now, jump with both feet to the sides so they come to shoulder level. As you jump, raise your arms until they are completely straight. Finally, jump back to get back to the starting position.
You can regulate the speed. If you want to burn more fat, make the movements faster, otherwise, you can do them more calmly.
Step jack
If you have knee pain , you can turn jumping jacks into a step. This is a great way to eliminate the shock of movement. It is also perfect if you are slowly starting to exercise.
Press jack
Another variation of the jumping jacks if you are looking to work your shoulders is the Press Jack . It is based on a jump that forces the lower body to move in the frontal plane as the upper body moves in the sagittal plane. If you want to complicate the exercise, you can do it with weight, through a medicine ball or even with a simple soccer ball in your hands.
The legs move the same as in the basic jump, but, on this occasion, the arms must be stretched until the hands are in front of our chest . From here, we will raise and lower them above our head and below our waist.
Squat jack
It is a variation that will allow us to strengthen our legs and our buttocks . Begin the exercise as if you were in the final part of a squat and place your hands flat on the floor. Now, jump with your feet at the same time while raising your hands and putting them above your head. In the final position your body should be completely straight and with your arms raised. To return to the starting position, jump again and recover the position with which you started this variant of jumping jacks .
Split squat jacks
If you want to work your legs and glutes , go for the Split Squat Jacks . This exercise will also test your coordination while performing all the movements that it is made up of. Begin by stepping back into a lunge while relaxing your arms. Once you are in this position, jump up and, as you do so, change the position of your legs to land in a lunge on the opposite side. As you jump, alternately swing your arms down and up.
Plyo jack
To do the Plyo Jack , start with your feet apart and your arms relaxed. Then squat down, loading your glutes well. Now jump and, being in the air, spread your legs as far as you can while raising your arms. To finish, do it in a squat position.
Crossover jacks
To do this exercise, stand with your feet together and your arms extended forward and crossed with each other. Now, jump so that your feet are level with your shoulders. With each jump, swing your arms out to the sides, spreading them crosswise. From this moment, jump and cross your feet ; and jump back up to shoulder level again. Repeat several times.
Skier jack
In this variation, you have to have one foot in front and one behind at all times, well separated. The arms will be in constant motion, one up and one down. Jump and change the position of your legs and arms, alternating with each movement.
Jump rope jack
It is about doing the classic jumping jacks but jumping rope. Start by jumping with your feet together and when you feel ready, open and close your legs with each twist of the rope. If you have difficulty joining each of the jumps, perform the same movement with an “imaginary” rope, that is, moving your arms as if it were a real rope.
Plank jack
To do plank jacks , start in a high plank position with your hands under your shoulders and your feet together. The body should be in a straight line from the head to the heels. Squeeze your abs, then jump your feet apart and shoulder width apart. Having achieved the previous position, he quickly brings his feet back together. Repeat the exercise by jumping again and changing position. In no case do you modify the situation of your buttocks. You must stay in a straight line throughout the entire exercise. Also control the position of your hands, you should not allow them to move.
