{"id":43702,"date":"2020-04-08T03:00:00","date_gmt":"2020-04-08T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/jumping-jacks\/"},"modified":"2020-04-08T03:00:00","modified_gmt":"2020-04-08T01:00:00","slug":"jumping-jacks","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/jumping-jacks\/","title":{"rendered":"Tutorial: Jumping Jacks"},"content":{"rendered":"\n<p><a href=\"https:\/\/vimeo.com\/193050399\/dc2e30b9c8\">Jumping jacks<\/a> are a classical <strong>cardiovascular and endurance exercise.<\/strong> Why this traditional exercise still matters today? Because it&#8217;s highly effective. Here is how you should be performing it. <\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Jumping jacks are an excellent whole-body exercise that will challenge muscular endurance and aerobic capacity. <\/li><li>They can be a great addition to any high-intensity circuit-style workout, or where equipment\/weights are unavailable.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Start in a standing position with arms by your sides. Engage the core slightly and set the shoulders, ready for movement. <\/li><li>Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle. <\/li><li>Return to start and continue at a controlled rhythmic pace for time or reps.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Widely known\nas a traditional aerobic conditioning exercise, the jumping jacks are often associated with the\nmilitary or boot-camp style training. However, they can be a great conditioning\nexercise within any workout. <\/li><li>When\nperformed at a lower speed, jumping\njacks can be used effectively as part of a warmup. During high-intensity,\ncircuit-style workout, they can be used either as a primary exercise or as a\nrecovery exercise (in between loaded movements). In this way, they serve as a\nlower intensity movement that will keep the heart rate up.<\/li><li>As a\nstandalone exercise, try higher reps or times more significant than 30 seconds\nto benefit from the muscular and cardiovascular challenges.<\/li><li>There are\nseveral variations of jumping\njacks including bent arms (if shoulders are fatiguing quickly);\nfront-side jacks (arms swing to front and sides alternately); and front jacks\n(alternating arms and legs to the front, also known as \u2018spotty dogs\u2019). A lot to\nchoose from to improve your condition and form.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Jumping jacks\" src=\"https:\/\/player.vimeo.com\/video\/193050399?h=dc2e30b9c8&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">That&#8217;s it for this classic. Jumping jacks may be done, but there are a lot more tutorials to try. Here&#8217;s a selection: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/jumping-lunge\/\">Jumping lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/explosive-floor-bridge\/\">Explosive floor bridge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/single-leg-squat\/\">Single-leg squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/reverse-lunge\/\">Reverse lunge<\/a>  <\/li><li><a href=\"https:\/\/evofitness.at\/en\/kettlebell-clean-and-press\/\">Kettlebell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/lateral-hip-foam-roll\/\">Lateral hip foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/core-bag-clean\/\">Core bag clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/deep-squat-hip-out\/\">Deep squat hip out<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/angled-push-up\/\">Angled push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-abdominal-hollow\/\">Abdominal hollow<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up-on-knees\/\">Push-up on knees<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kneeling-hip-flexor-stretch\/\">Kneeling hip flexor stretch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-deadlift-row\/\">Barbell deadlift row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=16147\">Dumbbell chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-chest-press\/\">Kinesis chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hamstring-stretch\/\">Superfunctional hamstring stretch<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/shoulder-foam-roll\/\">Shoulder foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/lean-back-squat\/\">Lean back squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-press\/\">Inverted press<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/floor-bridge\/\">Floor bridge <\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-clean-press\/\">Barbell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/quad-foam-roll\/\">Quad foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-tornado\/\">Medicine ball tornado<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14447\">Support front downward dog<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14441\">Kinesis alternate high punch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14436\">Superfunctional glute stretch<\/a> <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Jumping jacks are a classical cardiovascular and endurance exercise. Why this traditional exercise still matters today? Because it&#8217;s highly effective&#8230;.<\/p>\n","protected":false},"author":4,"featured_media":43703,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform the classic jumping jacks | EVO Fitness","_seopress_titles_desc":"Jumping jacks is a classical cardiovascular and endurance exercise. Highly effective, here are the steps you need to follow to perform it correctly.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[113,139,225,251,423,674,680,693,864],"class_list":["post-43702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-exercise","tag-endurance","tag-core","tag-mobility","tag-whole-body","tag-legs","tag-upper-body","tag-cardiovascular","tag-funtionbal-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43702","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43702"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43702\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43703"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}