Pajacyki - who of us does not remember this exercise from physical education lessons in elementary school? We are used to treating it as an exercise that is too simple to produce any clear results. Meanwhile, jumping jacks engage different muscle groups and are one of the best weight loss exercises. Read on to learn how to make jumpers correctly, what effects they give and how many calories you can burn during exercise!

PuppiesEveryone knows, but not everyone does this exercise. Perhaps the fact that children in kindergarten are already trying to measure up to him means that we do not approach rompers very seriously. Meanwhile, a few times and technically correct execution of quick jumps can cause a lot of shortness of breath - jumping jacks are, after all, aerobic exercises, requiring a lot of energy. We should also remember that not only do they often appear in the warm-up plan before classes in fitness clubs, but are part of circuit training or people practicing calisthenics. What's more, vigorous jumping while jumping jacks is a good way to burn a lot of calories.

Rompers engage different muscle groups: shoulder and glute muscles, hip adductors and abduction muscles, arms, back, legs. Rompers accelerate the pulse, and thus - improve blood supply to the muscles, and as an element of warm-up, they minimize the risk of injuries and soreness.

Which exercises burn the most calories?

Rompers - how to do the exercise?

The puppet is a vigorous jump, accompanied by raising the hands and almost joining them above the head, and the side legs. After jumping, return to the starting position and repeat the whole action immediately.

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Author: Time S.A

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Here's how to make jumpers step by step:

1.Stand in an upright position, put your arms freely along your torso, bring your feet together and gently bend your knees.

2.Perform a leap up while doinglegs apart, also throw your arms upwards and almost bring your palms together above your head. Keep your arms slightly bent during this part of the exercise.

3.Dynamically return to the starting position and repeat the exercise as many times as you can see. As you can see, jumping jacks is an exercise that is easy to do, yet effective.

See the video on how to properly make jumpsuits:

Pajacyki - what are the effects of this exercise?

The main advantage of jumping jacks is increasing the heart rate, and thus - delivering more oxygen to the bloodstream and to the muscles. The sharp jumps also make us more flexible. What's more, when we make jumpers, we train the whole body and engage different muscle groups.

Like any physical activity, jumping jacks release endorphins, which are both a source of well-being and a natural pain reliever. Rompers are made to increase the endurance and strength of the muscles, also when we want to lose weight, because they accelerate metabolism.

Worth knowing

Rompers - how many calories can you burn?

The fact that jumping jacks increase your heart rate, oxygenate your blood and muscles, and burn calories faster. A woman weighing 58 kg will burn 130 kcal at a moderate pace during a 30-minute jump, and 237 kcal during vigorous jumping. A frequently repeated question is also the number of calories burnt by doing 100 jumping jacks. It all depends on the pace of exercise and individual predispositions, but it is assumed that an adult will sleep after jumping out of hundreds of rompers, on average from 150 to 200 kcal.

See also: How to burn 100, 300, 500 and 1000 kcal? Examples of exercises and training

The effectiveness of fat burning can be increased by adding variety to jumpers, e.g. instead of returning to an upright starting position, take a half-squat after jumping or doing sumo jumps. In sumo jackets, when you return to the starting position, you stop on your legs bent at the knees, lower your torso to their height (as in a low squat) and touch the ground with your hands. Rompers are one of the most recommended fat burning exercises.

Rompers for slimming

Jumping jacks is an ideal exercise that can be used in the form of interval training, i.e. an effort of variable intensity that burns fat more effectively than training at a steady pace. For example, for example, walk at a brisk pace for 5 minutes, then do as many jumpers as you can for two minutes, and then go back to brisk walking.You can also use rompers as part of a wider interval training.

Jumping jacks as part of interval training - sample training for beginners

ExerciseDuration
pushups45 seconds
march15 seconds
squats45 seconds
march15 seconds
skip exercise C45 seconds
march15 seconds
push-ups on the bars (you can use e.g. chairs at home)45 seconds
march15 seconds
lunges45 seconds
march15 seconds
pajacyki45 seconds
march15 seconds
crunches45 seconds
march15 seconds

The entire training takes 25 minutes, repeat all exercises in 3 series, try to do as many repetitions as possible. Don't forget to warm up before training and stretch afterwards.

Category:

Slimming