Male

Jumping Jack

Muscles involved

When you want to warm up quickly at the gym, the Jumping Jack is a classic move that activates your entire body using nothing more than your bodyweight. However, it is very easy to fall into common mistakes that reduce its benefits. By paying close attention to your form, you will avoid landing hard on flat feet, ensuring your quadriceps and calves bend to absorb every single impact safely. You will also stop letting your arms swing loosely, making sure your shoulders actively participate as you reach overhead. Executing this continuous rhythm with proper body control helps you maintain a steady pace, raise your heart rate, and protect your joints throughout the set.

How to do it

1. Stand with your legs together, knees slightly bent, and arms close to your body. 2. Jump, simultaneously extending your feet and arms to the sides, bringing your hands above your head. 3. Descend gently by bending your knees to absorb the impact and return to the starting position. 4. Repeat the movement continuously, maintaining a constant rhythm during the set.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your knees slightly bent during the landing. - Coordinate the movement of your arms and legs simultaneously. - Maintain a constant rhythm throughout the entire set.