Jumping jacks can strengthen leg muscles and can be an option to be your full body workout. In general, the jumping jacks movement can be done safely by children, adolescents, adults, and the elderly by adjusting the rhythm and intensity of the movement.
However, this plyometric exercises that emphasize jumping movements also have a number of risks, especially for some people who have several body conditions. People who have joint problems, muscle injuries, or other health problems usually are at risk of injury, especially to the knee and ankle joints. This exercise also not too recommended for pregnant women because it can cause certain effects on the mother and the fetus.
If you’ve been doing this body workout for a long time or it’s the first time you’ve tried this exercise, it’s important to know how to do the jumping jacks correctly, as shown below.
- The initial position of the body is standing upright with the soles of the feet together and the arms by the side of the body.
- Jump up and spread your legs a new width. Meanwhile, also extend both hands above your head as if almost clapping.
- Jump again and return the legs and arms to the starting position. Do at least 2 sets of 10 repetitions or more.
Overall, jumping jacks workout can provide health benefits for the body, including leg muscles as long as it done properly. You can easily master and combine this body workout with other sports. Although it can be done anywhere, it does not mean you can do it carelessly. To avoid the risk of injury, make sure you do the exercise on a flat surface, wear sports shoes, and don’t push yourself too hard if you feel tired. Stay hydrated is also the key to be healthy.
If you feel excessive fatigue or joint problems while doing the exercise, stop immediately. Then consult a doctor to determine the type of exercise that suits your body’s health condition.
We always can make a set of arm, leg, or even full body workout plan by ourselves. Make sure to do every exercise with warmups and prevent to do workouts carelessly.