Star Jumps / Jumping Jacks – (2 Sets Of 15 To 24 Repetitions (Reps)

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Star jumps or jumping jacks (as they called in the US and Canada) are a very good way of exercising your legs and your shoulders.

According to “High-Powered Plyometrics” by James C. Radcliffe and Robert C. Farentinos, the purpose of the star jump is to extend the limbs, attain maximum height and develop power throughout the torso. Learning how to do a star jump can assist you in various sports, including basketball, volleyball and skiing.

Step 1

Stand with knees slightly bent and feet shoulder-width apart on a flat surface. Your arms should be slightly bent at your sides. It is widely recommended that we perform star jumps on a flat, padded surface, such as grass or a gym mat.

Step 2

Bend your knees to get into a squat position and jump vertically as high as you can.

Step 3

Extend your legs and arms fully out to your sides at the same time in midair to form a star shape with your body. Your arms should point upward at a 45-degree angle away from your head.

Step 4

Bring your arms and legs inward near your body as you begin to descend from the jump. Land softly on the ground with your knees bent.

Step 5

Squat and push off vertically again to perform a second star jump. This exercise can be done repeatedly. By pulling your limbs inward on the descent, you prepare yourself for successive jumps.

  • Recovery: walk or jog on the spot for 15 to 45 seconds

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