Undoubtedly, exercises are important for a healthy and young body. It is possible to take positive steps for health even by taking a short time in the fast pace of life. One of the ways to do this can be to start sports immediately at home. You can add value to your life with some cardio exercises that can be done easily at home. You can feel energetic while having fun with the jumping jack movement, which is one of the easy-to-apply exercises.
What is the jumping jack move?
The jumping jack move got its name from a piece of cake. Jumping jack, with its Turkish name, is a colorful puppet, usually in a human figure. When the rope attached to this toy is pulled, the arms and feet of the puppet named Jack open to the side. This move has gained popularity in fitness programs on US television. This exercise movement, which is also called star jump due to the shape of the body, is done for warming up. It helps to burn calories by actively moving the whole body.
This movement, which the individual does with his own body weight, is an exercise performed by jumping, spreading the legs to the side and bringing the hands together on the head. In order to get the maximum benefit, stretching movements are recommended in the body part by part before such exercises. After preparing your body for cardio movements, you can safely continue to do sports.
How to do the jumping jack move?
The jumping jack movement, which works the whole body, is considered one of the most effective cardio exercises. The most important thing during any work is to do the movements correctly. In order to get the desired efficiency and to work the appropriate muscles, the steps must be followed correctly. In addition to benefiting from exercise, another measure against injury is to perform the movement in the appropriate position and tempo. In addition, suitable sports clothes should be preferred in order to work comfortably. It is recommended to do sports with fresh clothes that do not tire your body and muscles.
To perform the jumping jack movement, the body must first be in an upright position. The arms are released and the palms are positioned facing the body. Your feet can be together or slightly spaced beyond the shoulder opening. After this position, it is important to jump and move your arms and feet at the same time in a harmonious manner. Your arms should be above your head, and your feet should be spread beyond shoulder level. After this point, the first position is taken by jumping again. Again, attention should be paid to synchronize your feet and hands. Exercise continues at a certain pace. In order to get maximum efficiency from the movement, it is necessary to work regularly and without interrupting the rhythm. Working at excessive speed does not provide the benefit that should be received.
What does the jumping jack move do?
Since it is a brisk movement, the jumping jack movement, which works the body in a synchronized way, helps a lot to warm up and prepare the body. Apart from that, jumping jack benefits can be listed as follows:
- Accelerating blood circulation
- Activate the metabolism
- facilitating digestion
- fat burning
- Contributing to weight loss
- body tightening
- Work of all body muscles
- Warming up before starting sports
- Preparing the heart before exercise
- Body harmonious work
- Development of arm and leg coordination
- Activation of the excretory system together with the intestine
The jumping jack movement is often included in training programs because of its many benefits. The fact that it can be done easily without the need for sports equipment also makes its application easier. You can easily do this exercise at home or outdoors.
What muscles does the jumping jack exercise?
The jumping jack movement works all body areas because it provides active movement with jumping. The jumping motion allows the muscles to contract and relax quickly. It is known that especially the upper leg muscles work more because they carry the body. However, if the goal is to build muscle, the jumping jack can be preferred during the warm-up phase. Afterwards, muscle-building movements can be done with personalized bodybuilding programs.
Everyone’s expectation and efficiency from sports is different, it is unique to him. Differences such as weight, age and gender provide different gains from sports for each individual. Types of exercise should also be appropriate for the individual. There are some exceptions to the jumping jack movement, which is suitable for the fitness program of many athletes, whether amateur or professional. It may not be recommended for people aged 65 and over. For this, support should be sought from experts related to sports. In addition, if you have a health problem, a doctor’s opinion should be sought before exercising.
How many calories does 1 minute jumping jack burn?
The characteristics of the person doing sports can change the result of the exercises. Naturally, it is not possible to give exact figures. Physical characteristics such as age, gender, height, weight, muscle mass and fat ratio are important. In addition, the person’s living conditions, activity during the day, diet and habits are also important. In addition, the sport that the person does, the frequency, duration and intensity of the sport are also important in terms of calorie burning. For this reason, it is impossible to say a certain amount of calorie burn for a movement or exercise.
It is possible to give approximate values for the exercises. According to experts in the jumping jack movement, the energy burned at an average pace for a 70 kg person varies between 8-10 calories in 1 minute. In order to lose weight, more calories must be burned than the calories consumed. It is recommended not to do more than 10 minutes, as it will be tiring when the jumping jack movement is done for a long time.
Regular and healthy nutrition is of great importance for people who do sports. When you do sports, you need more nutrients because the energy requirement increases. Since the body loses more water than normal, it is necessary to consume enough water. It is recommended by experts not to consume heavy meals 1-2 hours before exercising. Since the diet will change according to the sports activity you will do, a program can be created with dietitians. In general, it is recommended to eat as follows while doing sports:
- The main meal should be consumed 3-4 hours before starting sports. This meal should be protein and carbohydrate heavy
- Snacks such as fruit can be consumed 45-60 minutes before the exercise.
- Drink enough water before exercising
- Protein should be taken after exercise
- For problems that may occur due to fluid loss, supplements should be made during and after sports.
- Approximately 2-2.5 liters of water should be consumed during the day.
- Muscle tissue should be supported by consuming carbohydrates and protein together after exercise.