Jumping jacks exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Jumping jacks )

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Name of exercise  AROM jumping jacks
Other names of exercise Jumping jacks
Description of exercise Jumping jacks are a popular and effective form of cardiovascular exercise that involves jumping and moving your arms and legs in a jumping motion. To perform a jumping jack, you start with your feet together and your arms at your sides. Then, you jump your feet out to the sides while simultaneously raising your arms above your head. Next, you jump your feet back together while lowering your arms back to your sides. This motion is repeated continuously for a set amount of time or repetitions. Jumping jacks work multiple muscle groups, including your legs, core, and arms, and can improve your cardiovascular endurance and coordination. They are a simple and efficient exercise that can be done anywhere and require no equipment.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with arms at sides and legs together.
  • Jump up and move legs to side while raising arms out to sides and overhead.
  • Jump again and return to start position.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Entire Body
    Type of Muscles Pectoral , Rhomboid or Trapezius, Abdominal, Back, Gluteal, Deltoid, Quadriceps, Hamstring, Outer Thigh, Inner Thigh, Calf or Foot, Cardiovascular
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Circumduction, Extension, Flexion, Plantarflexion, Elevation, Depression, Retraction, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Full-body workout
  • Improves cardiovascular health
  • Increases bone density
  • Burns calories and aids in weight loss
  • Boosts energy and improves mood
  • Can be done anywhere with no equipment
  • Improves coordination and balance
  • Strengthens leg muscles
  • Enhances agility and flexibility
  • Can be modified for all fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Jumping jacks are a popular and effective exercise that can provide a full-body workout. However, there are certain situations when it may be best to avoid this exercise. Firstly, if you have any injuries or health conditions that could be exacerbated by high-impact movements, it is important to consult with a doctor before attempting jumping jacks. This includes issues with your joints, bones, or cardiovascular system.Additionally, pregnant women should avoid jumping jacks as it can put strain on the abdominal muscles and pelvic floor. It is always best to consult with a doctor before beginning any exercise routine during pregnancy.Lastly, if you are feeling fatigued or have a fever, it is best to avoid jumping jacks as it can put additional strain on your body and potentially worsen your condition. It is important to listen to your body and take breaks when needed during any exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Wear comfortable and supportive shoes
  • Warm up before starting the exercise
  • Keep your back straight
  • Engage your core muscles
  • Avoid locking your knees
  • Do not overextend your arms or legs
  • Breathe evenly throughout the exercise
  • Land softly on your feet
  • Keep a steady pace
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Obesity
  • Hypertension
  • Diabetes
  • Heart disease
  • Osteoporosis
  • Anxiety
  • Depression

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    Frequently asked questions

     

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