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Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head. Immediately reverse the motion by jumping back to the starting position. Repeat for the recommended amount of repetitions.
Jumping jacks are an efficient total-body workout that you can do almost anywhere. This exercise is part of what’s called plyometrics, or jump training. Plyometrics is a combination of aerobic exercise and resistance work. This type of exercise works your heart, lungs, and muscles at the same time.
Specifically, jumping jacks work your:
Jumping jacks also involve your abdominal and shoulder muscles.
Read on to learn more about the benefits of jumping jacks and how to incorporate them into your exercise routine.
Plyometric exercises, like jumping jacks, are intended to help people run faster and jump higher. That’s because plyometrics work by rapidly stretching the muscles (eccentric phase) and then rapidly shortening them (concentric phase).
Other examples of plyometric exercises:
Jumping jacks may be a good alternative to logging miles on a treadmill or stationary bike. All of these exercises help raise your heart rate, but jumping jacks also get you to move your body out of its normal plane of motion.
By taxing the muscles in these ways, movement can become more explosive, gaining both strength and agility for sports that require multidirectional movement.
Jump training may be good for bone health, too. In one study, rats were put on a jumping exercise regimen for eight weeks (200 jumps per week with 40 jumps per day for five days).
Their bone density was measured before and after the jumping regimen and showed significant gains over the control group. The rats were able to maintain these gains over a 24-week period with training reduced to as low as 11 percent (21 jumps per week) of the initial test period.
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